{"version":"1.0.0","segments":[{"startTime":25.016,"endTime":26.336,"body":"What is going on guys?"},{"startTime":26.336,"endTime":28.076,"body":"Welcome to Eat, Train, Prosper."},{"startTime":28.076,"endTime":36.216,"body":"Today is episode 212, our March Instagram Q \u0026A for 2026."},{"startTime":36.216,"endTime":42.928,"body":"So we have a good grip of questions per usual, but before we dive into these, Brian, do"},{"startTime":36.216,"endTime":42.928,"body":"you have any updates for us?"},{"startTime":42.929,"endTime":44.309,"body":"He had just a quick one."},{"startTime":44.309,"endTime":52.024,"body":"I alluded to kind of the bro split situation wrapping up and put an official end date on"},{"startTime":44.309,"endTime":52.024,"body":"it now."},{"startTime":52.024,"endTime":58.938,"body":"So March 16th, I'm going to flip over to a full body program."},{"startTime":58.938,"endTime":66.282,"body":"It's going to be three sessions over eight to nine calendar days, which is going to be way"},{"startTime":58.938,"endTime":66.282,"body":"better than three times a week."},{"startTime":66.282,"endTime":71.751,"body":"I don't think I would be able to, every time I've tried to do full body training in the"},{"startTime":66.282,"endTime":71.751,"body":"past, no matter how I"},{"startTime":71.751,"endTime":75.644,"body":"try to implement it three times just seems to be too many for me."},{"startTime":75.88499999999999,"endTime":79.988,"body":"Maybe it's because it's also tends to be combined with cardio and stuff like that."},{"startTime":79.988,"endTime":87.51400000000001,"body":"But regardless, you know, I've found the three full body sessions over eight to nine days"},{"startTime":79.988,"endTime":87.51400000000001,"body":"to be much more conducive to things."},{"startTime":87.51400000000001,"endTime":92.378,"body":"uh Nine days specifically, because I like being able to do one full body session every"},{"startTime":87.51400000000001,"endTime":92.378,"body":"three days."},{"startTime":92.378,"endTime":98.383,"body":"And then that leaves me like a big cardio day and a small cardio day potentially on the in"},{"startTime":92.378,"endTime":98.383,"body":"between days."},{"startTime":98.483,"endTime":101.145,"body":"That structure seems to work out pretty well for me."},{"startTime":101.155,"endTime":112.653,"body":"One of the other things that I'm going to do this year that's different than prior years"},{"startTime":101.155,"endTime":112.653,"body":"with this approach is that I'm going to make a very concerted effort to keep all of my"},{"startTime":112.653,"endTime":122.38,"body":"highly demanding legwork at like two to three RIR just consistently throughout the entire,"},{"startTime":112.653,"endTime":122.38,"body":"call it the next four to six months."},{"startTime":122.38,"endTime":129.46699999999998,"body":"ah Simply because I feel like I have had two related issues."},{"startTime":129.46699999999998,"endTime":130.678,"body":"with full body training."},{"startTime":130.678,"endTime":140.223,"body":"uh One is that my legs just tend not to recover in the two to three days that it takes to"},{"startTime":130.678,"endTime":140.223,"body":"get back to training legs again with the full body split."},{"startTime":140.844,"endTime":154.201,"body":"And second is that I want to make sure I emphasize the importance placed on the cardio"},{"startTime":140.844,"endTime":154.201,"body":"endeavors and having really fatigued, tired legs all the time is probably just not"},{"startTime":154.201,"endTime":156.272,"body":"conducive to that goal as well."},{"startTime":156.272,"endTime":157.733,"body":"And so I think by"},{"startTime":158.133,"endTime":165.899,"body":"My hope is that by keeping two to three RIR, and I'm pretty bad at this, like, I'll"},{"startTime":158.133,"endTime":165.899,"body":"honestly say that, you know, I love progression."},{"startTime":165.899,"endTime":168.66,"body":"Go listen to our last episode yesterday about progression."},{"startTime":168.66,"endTime":171.993,"body":"It's a challenging thing, or not yesterday last week about progression."},{"startTime":171.993,"endTime":177.333,"body":"It's a challenging thing to not try to progress, but my nature is to obviously do so."},{"startTime":177.333,"endTime":184.751,"body":"So I'm really going to try to harness some of the information we talked about in episode"},{"startTime":177.333,"endTime":184.751,"body":"211 about making these more like intuitive."},{"startTime":184.751,"endTime":186.452,"body":"ah"},{"startTime":186.524,"endTime":193.189,"body":"progressions in hypertrophy and less, you know, dogmatic like add 2.5 pounds or a rep"},{"startTime":186.524,"endTime":193.189,"body":"every week type thing."},{"startTime":193.189,"endTime":206.538,"body":"And I think with the convalescence of these different aspects of the modifications to the"},{"startTime":193.189,"endTime":206.538,"body":"training, I think I should be able to sustain this throughout March through September,"},{"startTime":206.538,"endTime":210.251,"body":"whatever it ends up being where I'm focusing a bit more on cardio during the nicer"},{"startTime":206.538,"endTime":210.251,"body":"weather."},{"startTime":210.251,"endTime":215.889,"body":"So that program will be live in the app under Brian's program starting uh it'll"},{"startTime":215.889,"endTime":220.177,"body":"March 16th is the start date and I'm looking forward to switching things up."},{"startTime":220.177,"endTime":222.11,"body":"So that's really my big update here."},{"startTime":222.11,"endTime":227.629,"body":"I'll give an update on TRT in the first question of the Q and A here."},{"startTime":227.63,"endTime":228.791,"body":"You're muted."},{"startTime":228.792,"endTime":230.103,"body":"Aaron, you're muted."},{"startTime":230.104,"endTime":232.444,"body":"So I have two updates."},{"startTime":232.464,"endTime":235.264,"body":"One will impact the show."},{"startTime":235.264,"endTime":235.744,"body":"we will."},{"startTime":235.744,"endTime":246.044,"body":"I will not be able to record next Tuesday because I will be on my way to the airport"},{"startTime":235.744,"endTime":246.044,"body":"because I am going to Shanghai for five days, which I am very, very excited for to do a"},{"startTime":246.044,"endTime":252.104,"body":"little boys training trip with my friend Ben Broughton from."},{"startTime":252.104,"endTime":255.784,"body":"Well, he's in Thailand, but he's Singaporean."},{"startTime":256.095,"endTime":262.90999999999997,"body":"So Ben is my nerdy, you know, uh equipment nerd friend and we just go bounce around to"},{"startTime":256.095,"endTime":262.90999999999997,"body":"different places and train."},{"startTime":262.90999999999997,"endTime":265.703,"body":"So I'm very, very excited for that."},{"startTime":265.703,"endTime":275.75,"body":"Actually going to the IWF Shanghai Convention, which is a big equipment manufacturer"},{"startTime":265.703,"endTime":275.75,"body":"convention in Shanghai each year, or they have it in multiple parts of China."},{"startTime":275.77099999999996,"endTime":276.51099999999997,"body":"But"},{"startTime":276.51099999999997,"endTime":284.853,"body":"And then we're going to train it like three of the really, really big, cool gyms in"},{"startTime":276.51099999999997,"endTime":284.853,"body":"Shanghai, which I'm very, very excited for going to China has been very high on my list"},{"startTime":284.853,"endTime":286.274,"body":"for a while."},{"startTime":286.274,"endTime":297.167,"body":"And it has been not easy to get a visa to go to China as an American these days, to be"},{"startTime":286.274,"endTime":297.167,"body":"completely honest, um a little bit more challenging that I had anticipated when I set out"},{"startTime":297.167,"endTime":300.718,"body":"to do this, but very excited."},{"startTime":300.718,"endTime":302.398,"body":"And then I have"},{"startTime":302.78,"endTime":308.914,"body":"I've recently stumbled upon this productivity hack, guess I can call it."},{"startTime":308.915,"endTime":310.896,"body":"And I thought I would share."},{"startTime":311.177,"endTime":322.405,"body":"I feel almost a bit ashamed and foolish in all honesty that it's taken me seven years, six"},{"startTime":311.177,"endTime":322.405,"body":"years, seven years to figure this out."},{"startTime":322.786,"endTime":327.529,"body":"But on my busy days, which are my check in days, Monday, Tuesday, Wednesday."},{"startTime":327.987,"endTime":337.776,"body":"I've started getting up at five or five thirty which is about an hour and a half to two"},{"startTime":327.987,"endTime":337.776,"body":"hours earlier than I normally get up and I change my morning workflow."},{"startTime":337.776,"endTime":344.885,"body":"So I wake up I brush my teeth I do my TRT I drink."},{"startTime":344.885,"endTime":347.545,"body":"One liter, actually drink two liters of water."},{"startTime":347.545,"endTime":348.745,"body":"One is my electrolytes."},{"startTime":348.745,"endTime":349.665,"body":"I make my coffee."},{"startTime":349.665,"endTime":350.985,"body":"I do my journal."},{"startTime":350.985,"endTime":354.045,"body":"All of that process takes me about 20, 25 minutes."},{"startTime":354.045,"endTime":355.765,"body":"And then I come in and start work."},{"startTime":355.765,"endTime":357.945,"body":"All right, I start my check-ins, start my client responses."},{"startTime":357.945,"endTime":363.285,"body":"And I'm in here by six at the latest."},{"startTime":363.285,"endTime":366.465,"body":"And then I just have my very first work block."},{"startTime":366.682,"endTime":368.615,"body":"And I don't even look, I don't look at my phone."},{"startTime":368.615,"endTime":371.72,"body":"I don't look at Instagram, email, anything like that."},{"startTime":371.72,"endTime":380.964,"body":"My phone is left in the kitchen and then I'll work till about nine or 10 and then I'll get"},{"startTime":371.72,"endTime":380.964,"body":"up, have breakfast and do my kind of morning cardio."},{"startTime":380.964,"endTime":382.455,"body":"do a 20 minute walk."},{"startTime":382.566,"endTime":386.216,"body":"And that has completely changed the productivity."},{"startTime":386.216,"endTime":396.243,"body":"I, for some reason, just being up before everyone else is up, when it's still dark out,"},{"startTime":386.216,"endTime":396.243,"body":"before I've had any food to eat, and I just, I am insanely productive."},{"startTime":396.243,"endTime":400.766,"body":"And I will be completely caught up on all the check-ins and stuff submitted."},{"startTime":400.766,"endTime":404.287,"body":"And I'm finding that I can finish a work day."},{"startTime":404.488,"endTime":410.151,"body":"Typically with Mondays, if I have all, depending on if I have Australian clients or not,"},{"startTime":410.152,"endTime":417.896,"body":"By 1130, I can be done until the night check-ins come in and then I have all this other"},{"startTime":410.152,"endTime":417.896,"body":"time to..."},{"startTime":417.896,"endTime":422.676,"body":"go to the gym, well, I'm obviously always gonna go to the gym, but I can get ahead on new"},{"startTime":417.896,"endTime":422.676,"body":"client programs and stuff."},{"startTime":422.676,"endTime":434.996,"body":"And I've just found by me just shifting when I start my day and not get being distracted"},{"startTime":422.676,"endTime":434.996,"body":"or pulled by anything, I can get upwards of like 80 % of my day done in the first four"},{"startTime":434.996,"endTime":437.256,"body":"hours of the day, five hours of the day."},{"startTime":437.256,"endTime":442.296,"body":"And I feel so dumb for it taking me so long to realize this."},{"startTime":442.296,"endTime":448.349,"body":"And everything that kickstarted it was about a month ago when I started this new tattoo on"},{"startTime":442.296,"endTime":448.349,"body":"my right."},{"startTime":449.178,"endTime":452.789,"body":"because I had to go get tattooed for five days in a row from 9 a.m."},{"startTime":452.789,"endTime":454.159,"body":"to 6 or 7 p.m."},{"startTime":454.159,"endTime":463.411,"body":"whenever we wrapped up and I had to get up stupid early to get started on my check-in"},{"startTime":454.159,"endTime":463.411,"body":"because I was gonna be gone for 10 hours in the middle of the day each day and I realized"},{"startTime":463.411,"endTime":472.163,"body":"that I was like incredibly efficient that week and I was like man it's you know 1030 and"},{"startTime":463.411,"endTime":472.163,"body":"I'm and everything's done for the day and I'm still able to get the bed at a decent hour I"},{"startTime":472.163,"endTime":478.895,"body":"thought I'd be up till 1 in the morning doing check-ins and I was just so much more"},{"startTime":472.163,"endTime":478.895,"body":"efficient so the week after"},{"startTime":479.015,"endTime":482.615,"body":"I said, I'm going to try that again, even though I didn't have the tattoo session."},{"startTime":482.615,"endTime":490.375,"body":"And lo and behold, I'm incredibly productive and now I'm on week five and it's completely"},{"startTime":482.615,"endTime":490.375,"body":"revolutionized my Mondays, Tuesdays and Wednesdays."},{"startTime":490.375,"endTime":492.275,"body":"So I am so excited about it."},{"startTime":492.275,"endTime":497.515,"body":"I almost get the like, I get like buzzing from being productive and it feels so good."},{"startTime":497.515,"endTime":503.015,"body":"And I feel so silly that I didn't start this two years ago, three years ago."},{"startTime":503.016,"endTime":511.663,"body":"Yeah, I feel like we we touched on this briefly maybe in the prior episode of the one"},{"startTime":503.016,"endTime":511.663,"body":"before and the updates as well when you were first kind of implementing this."},{"startTime":511.663,"endTime":523.773,"body":"And I can I can honestly say that for me, the realization of this came when I had kids,"},{"startTime":511.663,"endTime":523.773,"body":"because they would be on this like very strict schedule of like this time they wake up"},{"startTime":523.773,"endTime":527.616,"body":"this time they go down for their first nap this time the second nap, whatever, whatever."},{"startTime":527.616,"endTime":532.6600000000001,"body":"And I started waking up earlier before they wake up knowing that"},{"startTime":532.6600000000001,"endTime":533.611,"body":"you know, by seven a.m."},{"startTime":533.611,"endTime":540.405,"body":"or whatever it is that first kid is up and I guess the only kid at that time and and I had"},{"startTime":533.611,"endTime":540.405,"body":"to get my shit done."},{"startTime":540.405,"endTime":541.675,"body":"And now it's just continued."},{"startTime":541.675,"endTime":551.061,"body":"I now have an eight and a six year old and still, you know, they wake up at seven for"},{"startTime":541.675,"endTime":551.061,"body":"school, but I'm up at five thirty so that I can do my breathwork meditation and be on the"},{"startTime":551.061,"endTime":555.434,"body":"computer working from six to seven and just that hour from six to seven."},{"startTime":555.474,"endTime":556.374,"body":"So productive."},{"startTime":556.374,"endTime":559.124,"body":"I can get like, I mean, not all my."},{"startTime":559.124,"endTime":565.848,"body":"workday done in an hour, I get so much more done in that first hour compared to like the"},{"startTime":559.124,"endTime":565.848,"body":"four hours that follow."},{"startTime":565.928,"endTime":568.81,"body":"It's just, it is, is definitely a huge hack."},{"startTime":568.81,"endTime":573.052,"body":"And I think as you have kids too, you'll find that that time is even more valuable."},{"startTime":573.434,"endTime":583.101,"body":"And that's been something I've been seeding a little bit with my observation of my"},{"startTime":573.434,"endTime":583.101,"body":"schedule and realizing that things are gonna change."},{"startTime":583.101,"endTime":583.521,"body":"Right."},{"startTime":583.521,"endTime":586.042,"body":"So I spoke with Jenny yesterday."},{"startTime":586.042,"endTime":587.143,"body":"It hit me."},{"startTime":587.283,"endTime":592.787,"body":"We very rarely have to monitor each other's schedules and there will be times where she's"},{"startTime":587.283,"endTime":592.787,"body":"on a call."},{"startTime":592.787,"endTime":597.786,"body":"I'm on a call for work and I was like that's not gonna we're not gonna be able to do that"},{"startTime":592.787,"endTime":597.786,"body":"anymore."},{"startTime":597.786,"endTime":605.562,"body":"We're always going to have to have each other's like calendars blocked so that if she's on"},{"startTime":597.786,"endTime":605.562,"body":"a call, I can watch the kid and vice versa."},{"startTime":605.562,"endTime":606.513,"body":"And it hit me."},{"startTime":606.513,"endTime":610.166,"body":"was like, oh, fuck, we have to change how we run day to day."},{"startTime":610.166,"endTime":615.37,"body":"We can't just operate in complete isolation like we normally do because it's just not"},{"startTime":610.166,"endTime":615.37,"body":"going to work."},{"startTime":615.37,"endTime":620.064,"body":"So I've been really trying to force that in and get in a groove in those habits now."},{"startTime":620.064,"endTime":623.627,"body":"And man, I said, I just feel silly that it's taken me this long."},{"startTime":623.627,"endTime":625.926,"body":"So those are my updates."},{"startTime":625.926,"endTime":634.479,"body":"add that with the kid coming, their nap schedules are transient, meaning they're"},{"startTime":625.926,"endTime":634.479,"body":"constantly changing."},{"startTime":634.479,"endTime":644.341,"body":"And so you can get on a structure with Jenny that might last six weeks or two months or"},{"startTime":634.479,"endTime":644.341,"body":"something, but then they drop a nap and then this nap moves longer and this nap shifts"},{"startTime":644.341,"endTime":644.902,"body":"later."},{"startTime":644.902,"endTime":648.923,"body":"And the next thing you know, it's like you're having to reinvent that schedule all over"},{"startTime":644.902,"endTime":648.923,"body":"again."},{"startTime":648.923,"endTime":652.464,"body":"So the key is to be fluid, always be fluid."},{"startTime":652.464,"endTime":653.784,"body":"Head on a swivel."},{"startTime":654.105,"endTime":654.665,"body":"Easy."},{"startTime":654.665,"endTime":659.067,"body":"It's easier said than I'm Cool."},{"startTime":659.067,"endTime":662.328,"body":"Let's let's jump in if you don't have any other updates."},{"startTime":662.969,"endTime":663.729,"body":"Cool."},{"startTime":663.729,"endTime":665.69,"body":"This first one is directed to you."},{"startTime":665.69,"endTime":667.491,"body":"Why did you hop on TRT?"},{"startTime":667.491,"endTime":670.472,"body":"Were you experiencing signs of low test?"},{"startTime":670.473,"endTime":679.566,"body":"Yeah, so for all the listeners that regularly listen and not some random question asker"},{"startTime":670.473,"endTime":679.566,"body":"that probably hasn't been following long enough, yeah, I would say I was sort of"},{"startTime":679.566,"endTime":681.016,"body":"experiencing signs of low test."},{"startTime":681.016,"endTime":684.057,"body":"The reality is that I did have low test."},{"startTime":684.057,"endTime":687.068,"body":"It was not below the physiological range."},{"startTime":687.068,"endTime":692.049,"body":"know, the range is like 300 to a thousand and I was at like 330 or something like that."},{"startTime":692.049,"endTime":697.831,"body":"So I was not necessarily hypo gonadal, uh but it was low."},{"startTime":697.937,"endTime":714.565,"body":"And I think that while I pushed off the idea for a long time that I was experiencing"},{"startTime":697.937,"endTime":714.565,"body":"symptoms, and even now I'm not fully sure whether I'm now just experiencing better than"},{"startTime":714.626,"endTime":717.027,"body":"normal because of TRT."},{"startTime":717.027,"endTime":723.391,"body":"It's kind of pushed me up a level, or whether I am now normal and I was abnormal before."},{"startTime":723.391,"endTime":724.732,"body":"It's tough to say."},{"startTime":724.732,"endTime":727.721,"body":"uh It's certainly a blurry line, too."},{"startTime":727.721,"endTime":736.466,"body":"But I was pulled by the allure of feeling like I was in my mid-20s again."},{"startTime":736.466,"endTime":747.333,"body":"That was kind of what I was told is like, when you do this, like you will get this"},{"startTime":736.466,"endTime":747.333,"body":"increased energy, this increased drive, increased libido, um essentially, you know, better"},{"startTime":747.333,"endTime":751.415,"body":"healing of your tissues, better recovery, better sleep, all of these things, right?"},{"startTime":751.415,"endTime":752.126,"body":"Pie in the sky."},{"startTime":752.126,"endTime":753.106,"body":"Like this stuff's amazing."},{"startTime":753.106,"endTime":753.676,"body":"You gotta do it."},{"startTime":753.676,"endTime":754.795,"body":"um"},{"startTime":754.795,"endTime":756.948,"body":"million dollars in your bank account."},{"startTime":757.137,"endTime":759.739,"body":"All for sure, it's like winning the lottery."},{"startTime":759.78,"endTime":762.081,"body":"And while it isn't quite all of that, right?"},{"startTime":762.081,"endTime":766.055,"body":"Like it is an improvement."},{"startTime":766.055,"endTime":774.197,"body":"And so for me, it was not that I was feeling awful and that I thought, man, TRT is coming"},{"startTime":766.055,"endTime":774.197,"body":"in to save the day."},{"startTime":774.197,"endTime":778.536,"body":"It was more like, I feel pretty good, but I wonder if I could feel better."},{"startTime":778.917,"endTime":784.225,"body":"And um I think now for the update for everyone that has been following along."},{"startTime":784.225,"endTime":786.966,"body":"I feel like it's really starting to kind of hit its stride."},{"startTime":786.966,"endTime":798.809,"body":"I'm now nine weeks in and yesterday was one of the most like really solid, just smooth,"},{"startTime":786.966,"endTime":798.809,"body":"stable energy that I've had throughout a given day."},{"startTime":798.809,"endTime":808.782,"body":"And it came on the heels of actually a really poor night of sleep the prior night because"},{"startTime":798.809,"endTime":808.782,"body":"at 11, two hours into my sleep cycle, my daughter came down with the most aggressive"},{"startTime":808.782,"endTime":811.893,"body":"bloody nose ever and was like tracking blood through the house."},{"startTime":811.893,"endTime":813.269,"body":"So at like 11, I'm"},{"startTime":813.269,"endTime":823.797,"body":"turning lights on, trying to like stop this blood flow, seeing drops like all over the"},{"startTime":813.269,"endTime":823.797,"body":"stairs as she like came down and I'm like, oh my God, like ruined my sleep, you So finally"},{"startTime":823.797,"endTime":825.618,"body":"I fall back asleep at midnight."},{"startTime":825.618,"endTime":833.103,"body":"Then at 3.30 my son comes down with a bad dream and so two wakeups, both disturbances, had"},{"startTime":825.618,"endTime":833.103,"body":"to turn the lights on for one."},{"startTime":833.103,"endTime":834.965,"body":"I woke up in the morning and I felt awful."},{"startTime":834.965,"endTime":836.726,"body":"I was like, what in the fuck?"},{"startTime":836.726,"endTime":839.738,"body":"And then like throughout the day, I didn't do anything different."},{"startTime":839.738,"endTime":841.389,"body":"I didn't like take a bunch of."},{"startTime":841.429,"endTime":843.369,"body":"caffeine, just normal amounts."},{"startTime":843.369,"endTime":851.769,"body":"Um, but I went for a walk, had a workout, did some work and just at some point throughout"},{"startTime":843.369,"endTime":851.769,"body":"the day I noted and I was like, wow, I feel great."},{"startTime":851.769,"endTime":853.349,"body":"Like this is wild."},{"startTime":853.369,"endTime":857.909,"body":"Um, and then last night I had, I mean, my sleep has just been so good recently."},{"startTime":857.909,"endTime":866.529,"body":"I've talked about this off and on on the podcast, but last night, despite having this"},{"startTime":857.909,"endTime":866.529,"body":"podcast in the morning where I have my alarm go off at 5am, I slept like seven and a half"},{"startTime":866.529,"endTime":866.929,"body":"hours."},{"startTime":866.929,"endTime":868.249,"body":"I only had one wake up."},{"startTime":868.249,"endTime":871.097,"body":"I got two hours of rem, one hour of deep."},{"startTime":871.097,"endTime":873.429,"body":"Um, just like sleep is great."},{"startTime":873.429,"endTime":874.64,"body":"Energy is good."},{"startTime":874.64,"endTime":877.513,"body":"ah mood is stable."},{"startTime":877.513,"endTime":887.07,"body":"Uh, I feel like I'm accessing like pieces of my brain maybe that like were a bit dormant"},{"startTime":877.513,"endTime":887.07,"body":"before, uh, really just starting to kind of see some of these signals come through and it"},{"startTime":887.07,"endTime":889.633,"body":"is, it has been, it has been really cool."},{"startTime":889.633,"endTime":899.229,"body":"So, um, maybe I was low T and this is, is normalizing me or maybe it's putting me to supra"},{"startTime":889.633,"endTime":899.229,"body":"physiological."},{"startTime":899.229,"endTime":900.29,"body":"states."},{"startTime":900.311,"endTime":902.053,"body":"But either way, it feels great."},{"startTime":902.053,"endTime":903.315,"body":"I'm into it."},{"startTime":903.315,"endTime":910.565,"body":"And I am glad at this point, at least that I hopped on and still curious to kind of see"},{"startTime":903.315,"endTime":910.565,"body":"where it goes from here."},{"startTime":910.566,"endTime":912.403,"body":"Quick question before we move on."},{"startTime":912.403,"endTime":917.157,"body":"When do you have your first set of follow-up labs or did you get them and you just haven't"},{"startTime":912.403,"endTime":917.157,"body":"come back yet?"},{"startTime":917.158,"endTime":920.281,"body":"I did the first labs uh at six weeks."},{"startTime":920.281,"endTime":921.275,"body":"I talked about it on here."},{"startTime":921.275,"endTime":923.48,"body":"Remember my test was at 1170."},{"startTime":923.907,"endTime":924.928,"body":"that's right."},{"startTime":924.951,"endTime":928.34,"body":"And OK, now, sorry, I completely forgot about that."},{"startTime":928.805,"endTime":929.148,"body":"OK."},{"startTime":929.148,"endTime":929.869,"body":"all good."},{"startTime":929.869,"endTime":931.66,"body":"Yeah, the labs came back mostly good."},{"startTime":931.66,"endTime":938.273,"body":"I talked about how the uh DHA had gone down, like my omega-3 index had gone down, which"},{"startTime":931.66,"endTime":938.273,"body":"was kind of weird."},{"startTime":938.273,"endTime":943.036,"body":"And my CBC was off in that my white blood cell count was like super low."},{"startTime":943.136,"endTime":944.397,"body":"So I talked to my doctor."},{"startTime":944.397,"endTime":951.554,"body":"He finally got back to me he basically said that it's like low level leukopenia where he"},{"startTime":944.397,"endTime":951.554,"body":"says I was probably fighting something but didn't have any symptoms."},{"startTime":951.554,"endTime":952.581,"body":"I was asymptomatic."},{"startTime":952.581,"endTime":957.608,"body":"ah So we're gonna go and do another CBC here in a couple of weeks just to make sure that"},{"startTime":952.581,"endTime":957.608,"body":"that's in order."},{"startTime":957.608,"endTime":960.068,"body":"but all the test stuff seems in line."},{"startTime":960.068,"endTime":970.848,"body":"He said if I come back and I'm still like above that thousand threshold, if say it's like"},{"startTime":960.068,"endTime":970.848,"body":"similar to 1200, 1300, something like that, maybe we'll dial the dose back a little bit to"},{"startTime":970.848,"endTime":974.908,"body":"get me into that like 800 to 1000 range, which I'm totally fine with."},{"startTime":974.908,"endTime":979.228,"body":"Like I don't need to be operating at above physiological ranges."},{"startTime":979.288,"endTime":987.356,"body":"But it is also interesting that at this quote low dose or whatever of 50 milligrams twice"},{"startTime":979.288,"endTime":987.356,"body":"a week."},{"startTime":987.356,"endTime":994.214,"body":"that I am at the level that I am at, which I guess speaks to androgen receptor density and"},{"startTime":987.356,"endTime":994.214,"body":"all that stuff."},{"startTime":994.215,"endTime":1000.578,"body":"Yeah it's I wish I I can't confidently speak on on this."},{"startTime":1000.578,"endTime":1006.811,"body":"I'm not going to say anything at all but I have my own opinions that aren't solidly"},{"startTime":1000.578,"endTime":1006.811,"body":"formed."},{"startTime":1006.811,"endTime":1009.413,"body":"So maybe in the future I'll speak about that a bit."},{"startTime":1009.413,"endTime":1011.804,"body":"But um yeah."},{"startTime":1011.805,"endTime":1012.646,"body":"Cool."},{"startTime":1012.646,"endTime":1016.047,"body":"This next one will kick over to you as well."},{"startTime":1016.228,"endTime":1022.791,"body":"If you train a client in person what kind of movement screen or assessment would you do."},{"startTime":1022.792,"endTime":1035.4589999999998,"body":"I think this question is a bit loaded because if someone's coming in to train me, to train"},{"startTime":1022.792,"endTime":1035.4589999999998,"body":"with me generally for like hypertrophy and or like, you I want to use resistance training"},{"startTime":1035.4589999999998,"endTime":1045.755,"body":"as a tool to improve longevity through like blood sugar management, cholesterol control,"},{"startTime":1035.4589999999998,"endTime":1045.755,"body":"all these various aspects of health that are, you know, downstream of actually training"},{"startTime":1045.755,"endTime":1046.725,"body":"with weights."},{"startTime":1047.2060000000001,"endTime":1049.207,"body":"I don't know that I would really do much."},{"startTime":1049.207,"endTime":1051.836,"body":"Like I think it would be important to make sure that they have"},{"startTime":1051.836,"endTime":1058.859,"body":"basic levels of like internal external rotation in the shoulder girdle and around the"},{"startTime":1051.836,"endTime":1058.859,"body":"hips."},{"startTime":1058.86,"endTime":1071.073,"body":"My sense is like this in depth assessment screen thing that we used to do in CrossFit is"},{"startTime":1058.86,"endTime":1071.073,"body":"just probably not necessary for somebody in the latter category of I just want to come in"},{"startTime":1071.073,"endTime":1075.009,"body":"and get my like 30 to 60 minutes a couple of times a week with my in person trainer."},{"startTime":1075.009,"endTime":1086.655,"body":"I think the movements that you select are not going to test their limitations nearly as"},{"startTime":1075.009,"endTime":1086.655,"body":"much as obviously doing snatches and clean and jerks and keeping pull ups and things like"},{"startTime":1086.655,"endTime":1087.215,"body":"that would."},{"startTime":1087.215,"endTime":1088.876,"body":"uh"},{"startTime":1089.17,"endTime":1098.879,"body":"So my feeling is that I probably wouldn't even do anything super structured in any way."},{"startTime":1098.88,"endTime":1099.791,"body":"for this person."},{"startTime":1099.791,"endTime":1108.717,"body":"Like, I don't know if that's like a hot take and if people are going to grill me for this,"},{"startTime":1099.791,"endTime":1108.717,"body":"but I kind of feel like, uh you know, if I construct a routine where they're doing a two"},{"startTime":1108.717,"endTime":1120.676,"body":"to three times a week full body program and we're moving from chest press machine to pull"},{"startTime":1108.717,"endTime":1120.676,"body":"down to overhead press machine to seated cable row to bicep curl, tricep extension, uh"},{"startTime":1120.676,"endTime":1122.758,"body":"hack squat, leg curl."},{"startTime":1122.758,"endTime":1123.759,"body":"Like, I don't know."},{"startTime":1123.759,"endTime":1126.24,"body":"To me, that doesn't really feel like it."},{"startTime":1126.246,"endTime":1133.938,"body":"requires me to do some sort of big assessment screen for them, especially if they're not"},{"startTime":1126.246,"endTime":1133.938,"body":"feeling any limitation to begin with."},{"startTime":1133.938,"endTime":1141.27,"body":"Like if they come into me and they're like, oh, I want to do this training, but you know,"},{"startTime":1133.938,"endTime":1141.27,"body":"my shoulder doesn't move super well and my hip doesn't rotate this way and all this stuff,"},{"startTime":1141.27,"endTime":1142.291,"body":"then yeah, sure."},{"startTime":1142.291,"endTime":1145.842,"body":"Like obviously it makes sense to do the due diligence there."},{"startTime":1145.842,"endTime":1153.784,"body":"But if someone comes in, you know, pretty healthy, no complaints physically, and they're"},{"startTime":1145.842,"endTime":1153.784,"body":"able to go through and do the movements that are in the program without limitation."},{"startTime":1153.928,"endTime":1157.173,"body":"I don't think we need to waste the time and energy to do that."},{"startTime":1157.355,"endTime":1158.566,"body":"What is your take?"},{"startTime":1158.567,"endTime":1162.69,"body":"Yeah, so I don't do in-person training."},{"startTime":1162.69,"endTime":1169.855,"body":"I plan on doing a little bit of one-off, opportunistic stuff once I'm back stateside,"},{"startTime":1162.69,"endTime":1169.855,"body":"but..."},{"startTime":1169.856,"endTime":1173.238,"body":"I will not be doing any kind of in-person movement screener assessment."},{"startTime":1173.238,"endTime":1174.959,"body":"That's outside my wheelhouse."},{"startTime":1174.959,"endTime":1178.94,"body":"I don't have an interest in learning it in full transparency."},{"startTime":1178.941,"endTime":1187.485,"body":"And like I said, my situation would be a lot more circumstantial, one-off things if a"},{"startTime":1178.941,"endTime":1187.485,"body":"client's in town and wants to train that sort of thing."},{"startTime":1187.485,"endTime":1191.766,"body":"But I'm gonna ask, uh like let's say we're training push."},{"startTime":1192.491,"endTime":1194.663,"body":"Do you, is there any problems with the shoulders?"},{"startTime":1194.663,"endTime":1198.006,"body":"yeah, you know, I, this, my right shoulder bothers me when I press overhead."},{"startTime":1198.006,"endTime":1199.508,"body":"Okay, we're not gonna press overhead."},{"startTime":1199.508,"endTime":1201.399,"body":"Here's how we're gonna train around that."},{"startTime":1201.399,"endTime":1212.55,"body":"So I would just use creativity to work around issues, but I'm not going to act or pretend"},{"startTime":1201.399,"endTime":1212.55,"body":"like I'm some qualified PT or something because I'm not, and nor do I have any desire to"},{"startTime":1212.55,"endTime":1213.831,"body":"really become one."},{"startTime":1213.831,"endTime":1217.033,"body":"So it's just not something that I would do."},{"startTime":1217.034,"endTime":1218.256,"body":"Yeah, I agree with that."},{"startTime":1218.256,"endTime":1223.802,"body":"And I like what you said about, you know, if the overhead press doesn't feel good, like we"},{"startTime":1218.256,"endTime":1223.802,"body":"just swap to like a cable lateral razor or something."},{"startTime":1223.802,"endTime":1225.595,"body":"And that should be totally fine."},{"startTime":1225.595,"endTime":1227.527,"body":"You can also modify ranges of motion."},{"startTime":1227.527,"endTime":1235.346,"body":"So like if someone isn't good past 90 degrees, then you just stop them at 90 degrees and"},{"startTime":1227.527,"endTime":1235.346,"body":"you say, cool, we're getting the stimulus from the length and range."},{"startTime":1235.346,"endTime":1237.138,"body":"Like it's just not that big of a deal."},{"startTime":1237.139,"endTime":1239.08,"body":"All right, let me kick this one over to you."},{"startTime":1239.08,"endTime":1244.386,"body":"So this question comes in saying, uh I am at the end of a long diet."},{"startTime":1244.386,"endTime":1249.071,"body":"I am down eight kilograms and approximately 10 % body fat so far."},{"startTime":1249.071,"endTime":1252.494,"body":"My fats are at 0.6 per kilogram."},{"startTime":1252.495,"endTime":1257.079,"body":"Do you prefer to increase carbs for a reverse diet?"},{"startTime":1257.08,"endTime":1266.281,"body":"So this question, we're missing a little bit of additional context, which I will try and"},{"startTime":1257.08,"endTime":1266.281,"body":"backfill slightly to help us get to the best answer."},{"startTime":1266.282,"endTime":1269.623,"body":"So fats are at zero point six per kg."},{"startTime":1269.623,"endTime":1277.827,"body":"So what I did is I extrapolated out some body weights so that we can get a get a grams per"},{"startTime":1269.623,"endTime":1277.827,"body":"fat and put that relative to body weight."},{"startTime":1277.827,"endTime":1291.273,"body":"So on the low end lower and a 55 kilogram person about 120 pounds that's about 33 fats"},{"startTime":1277.827,"endTime":1291.273,"body":"grams of fat per day which I would say is quite low potentially teetering on the"},{"startTime":1291.273,"endTime":1293.834,"body":"dangerously low range."},{"startTime":1293.835,"endTime":1302.429,"body":"At 75 kgs we are now 165 pounds about 45 grams of fat which I would say is"},{"startTime":1302.429,"endTime":1304.52,"body":"Appropriately low for a diet."},{"startTime":1304.52,"endTime":1315.664,"body":"I wouldn't consider that dangerously low if we are now starting to have some free meals"},{"startTime":1304.52,"endTime":1315.664,"body":"and sorts of things there and then if we jump to the high end of the spectrum 95 kgs about"},{"startTime":1315.664,"endTime":1319.986,"body":"209 pounds 57 grams of fat that is not dangerous."},{"startTime":1319.986,"endTime":1322.427,"body":"I would say whatsoever at that body weight."},{"startTime":1322.427,"endTime":1326.068,"body":"Okay, it's a little bit of a shifting scale."},{"startTime":1326.208,"endTime":1330.81,"body":"So based off the size, right?"},{"startTime":1330.997,"endTime":1338.182,"body":"What I tend to do first is close the gap on fats to where gets us out of the quote unquote"},{"startTime":1330.997,"endTime":1338.182,"body":"danger zone."},{"startTime":1338.182,"endTime":1338.902,"body":"Right."},{"startTime":1338.902,"endTime":1346.068,"body":"Depending like if I have a small woman right we may have to take fats down to the 30 to 35"},{"startTime":1338.902,"endTime":1346.068,"body":"grams range."},{"startTime":1346.068,"endTime":1347.489,"body":"That is unsustainable."},{"startTime":1347.489,"endTime":1357.955,"body":"So I'm going to push those up to it might only have to go up to 45 or 50 immediately"},{"startTime":1347.489,"endTime":1357.955,"body":"because as a smaller person you just don't have the the ability to make these."},{"startTime":1357.956,"endTime":1363.759,"body":"absolute large jumps in in calories because they're unfortunately a smaller person."},{"startTime":1363.879,"endTime":1367.061,"body":"So I like to close that gap out of the danger zone."},{"startTime":1367.061,"endTime":1373.544,"body":"That's going to be let's call it 45 plus for almost anyone from there."},{"startTime":1374.406,"endTime":1378.778,"body":"I'm typically going to increase carbs in a reverse diet."},{"startTime":1378.778,"endTime":1385.34,"body":"And then I might bump fats from 45 to maybe 60 once we're at a more comfortable level."},{"startTime":1385.62,"endTime":1396.404,"body":"But one of the things with a reverse diet, especially if this client has been successful,"},{"startTime":1385.62,"endTime":1396.404,"body":"they're down eight kilograms, which is about 17, 18, 19 pounds, something like that."},{"startTime":1396.404,"endTime":1401.536,"body":"They said 10 % body fat, but it depends what the body fat percentage was."},{"startTime":1401.536,"endTime":1403.007,"body":"If we're starting at"},{"startTime":1403.251,"endTime":1412.198,"body":"30 % and we're down to 20 % there's no risk of hormones being insufficient sort of thing"},{"startTime":1403.251,"endTime":1412.198,"body":"because we still have enough body fat."},{"startTime":1412.198,"endTime":1421.765,"body":"If we're starting at 18 % body fat and now we're at 8 % body fat or 7 % body fat and we're"},{"startTime":1412.198,"endTime":1421.765,"body":"shredded, yes that risk is present."},{"startTime":1421.765,"endTime":1424.587,"body":"So the context really does matter."},{"startTime":1424.595,"endTime":1431.775,"body":"But if we're going to be having more free meals now that we're into a reverse, anytime we"},{"startTime":1424.595,"endTime":1431.775,"body":"have a free meal, it's going to be higher in fat."},{"startTime":1431.775,"endTime":1433.435,"body":"That's the nature of eating out."},{"startTime":1433.435,"endTime":1434.235,"body":"Right."},{"startTime":1434.235,"endTime":1439.635,"body":"So the more free meals and meals eaten out, the higher the fats will go over baseline."},{"startTime":1439.635,"endTime":1442.235,"body":"So the less concerned I am about them."},{"startTime":1442.235,"endTime":1452.815,"body":"And yes, I'm going to put a higher preference on increasing carbohydrate because of the"},{"startTime":1442.235,"endTime":1452.815,"body":"benefit that we stand to gain from cortisol modulation, training performance, and the"},{"startTime":1452.815,"endTime":1454.548,"body":"improved filling out of the physical"},{"startTime":1454.548,"endTime":1458.822,"body":"Zeke for those three primary reasons."},{"startTime":1458.822,"endTime":1461.473,"body":"So yeah, that's what I would do in this situation."},{"startTime":1461.473,"endTime":1462.233,"body":"Cool."},{"startTime":1462.234,"endTime":1473.278,"body":"So just so you can clarify for the people that are listening, why is it that the ratio of"},{"startTime":1462.234,"endTime":1473.278,"body":"fat to body weight seems to not matter, but that total fat matters?"},{"startTime":1473.278,"endTime":1483.951,"body":"Like if that 55 kilogram person is eating 33 grams of fat and that is the same ratio as"},{"startTime":1473.278,"endTime":1483.951,"body":"the 95 kilogram person eating 57 grams of fat and the latter one is okay, but the former"},{"startTime":1483.951,"endTime":1488.172,"body":"one is not okay, why is it not relative to the size of the human?"},{"startTime":1488.173,"endTime":1498.471,"body":"because there's kind of basements for things like uh providing the rigid structure for our"},{"startTime":1488.173,"endTime":1498.471,"body":"cells and the absorption of fat soluble vitamins."},{"startTime":1498.872,"endTime":1509.581,"body":"Now, once you get into the size of the person matters a little bit more because for your"},{"startTime":1498.872,"endTime":1509.581,"body":"smaller females, they're more hormone sensitive."},{"startTime":1509.581,"endTime":1514.305,"body":"So if fats are bottomed out, we might start to lose cycle in those sorts of things."},{"startTime":1514.305,"endTime":1515.405,"body":"Whereas,"},{"startTime":1516.258,"endTime":1528.105,"body":"Let's call, I'm just being honest everyone, if we're 85 kgs as a male at 50 grams of fat,"},{"startTime":1516.258,"endTime":1528.105,"body":"you're gonna be perfectly fine hormonally."},{"startTime":1528.105,"endTime":1535.21,"body":"At 85 kg as a woman, you're gonna have a pretty decent amount of body fat on you."},{"startTime":1535.37,"endTime":1542.294,"body":"So that risk of the amenorrhea is significantly lower because we're at a much higher body"},{"startTime":1535.37,"endTime":1542.294,"body":"fat."},{"startTime":1542.295,"endTime":1544.156,"body":"So it's kind of like the size of the person."},{"startTime":1544.156,"endTime":1553.48,"body":"Like when you're a small 50 kg female where hormones are just more sensitive to the"},{"startTime":1544.156,"endTime":1553.48,"body":"environment that we've put you in and the amount of body fat and stuff."},{"startTime":1553.48,"endTime":1559.983,"body":"But if you're, you know, 25 kgs heavier as a woman, we're in a different environment now."},{"startTime":1559.984,"endTime":1561.406,"body":"That makes sense."},{"startTime":1561.407,"endTime":1562.542,"body":"All right."},{"startTime":1562.542,"endTime":1563.509,"body":"uh"},{"startTime":1563.509,"endTime":1569.132,"body":"Cool, this one I have to kick to you, because I think you mentioned it, not me, unless I"},{"startTime":1563.509,"endTime":1569.132,"body":"don't remember."},{"startTime":1569.352,"endTime":1574.365,"body":"You mentioned Scott Stevenson discussing mind muscle connection versus failure."},{"startTime":1574.365,"endTime":1576.516,"body":"Can you elaborate your takeaways?"},{"startTime":1577.197,"endTime":1588.651,"body":"Yeah, this was uh something I put on my story the other day as I was musing about the"},{"startTime":1577.197,"endTime":1588.651,"body":"Revive Stronger podcast that he did with Scott Stevenson a few months ago."},{"startTime":1588.772,"endTime":1602.647,"body":"And uh they started the podcast talking about the two avatars, Nick Walker, who's a huge"},{"startTime":1588.772,"endTime":1602.647,"body":"IFBB bodybuilder, and Jordan Peters, who I don't know if Jordan actually currently"},{"startTime":1602.647,"endTime":1606.919,"body":"competes in bodybuilding or not, but he's a massive man as well."},{"startTime":1607.22,"endTime":1609.321,"body":"Both of these guys are enhanced."},{"startTime":1609.781,"endTime":1611.391,"body":"So take from that what you will."},{"startTime":1611.391,"endTime":1614.922,"body":"I don't think it changes this this question or this answer too much though."},{"startTime":1615.723,"endTime":1623.165,"body":"And so what he did in comparison comparing these two bodybuilders is essentially compare"},{"startTime":1615.723,"endTime":1623.165,"body":"two different training styles."},{"startTime":1623.365,"endTime":1632.328,"body":"And Jordan Peters is known for doing these high intensity everything to the house like"},{"startTime":1623.365,"endTime":1632.328,"body":"every exercise to zero RIR."},{"startTime":1632.328,"endTime":1634.048,"body":"uh"},{"startTime":1634.049,"endTime":1646.05,"body":"And Nick Walker is known for, I don't know if he's known for stopping two to three RIR,"},{"startTime":1634.049,"endTime":1646.05,"body":"but I think he's known maybe for using slightly lighter loads comparably, where the focus"},{"startTime":1646.05,"endTime":1661.493,"body":"is a bit more on connecting with his musculature and creating like optimal pull and push"},{"startTime":1646.05,"endTime":1661.493,"body":"patterns to target specific areas, where Jordan is simply just"},{"startTime":1661.493,"endTime":1670.35,"body":"taking things to the house and maybe, I guess the way of explaining this or clarifying it"},{"startTime":1661.493,"endTime":1670.35,"body":"might be like the difference between, it actually kind of goes back to the conversation we"},{"startTime":1670.35,"endTime":1671.441,"body":"had last week, honestly."},{"startTime":1671.441,"endTime":1680.17,"body":"Like if you go listen to episode 211, I think this uh sort of nails that out or parses"},{"startTime":1671.441,"endTime":1680.17,"body":"that out where, uh"},{"startTime":1681.194,"endTime":1687.41,"body":"where Nick is able to connect so well with his musculature that"},{"startTime":1687.411,"endTime":1697.831,"body":"it, the mind muscle connection and the stimulus that he's creating to the body part is so"},{"startTime":1687.411,"endTime":1697.831,"body":"strong that he might not need to go all the way to failure the same way that Jordan does."},{"startTime":1697.911,"endTime":1701.651,"body":"Whereas it's not that Jordan doesn't have a mind muscle connection."},{"startTime":1701.651,"endTime":1708.991,"body":"It's that any time that you're taking any heavy weight to failure, you're going to lose"},{"startTime":1701.651,"endTime":1708.991,"body":"some of that mind muscle connection."},{"startTime":1708.991,"endTime":1717.427,"body":"And so the example I used last week in the episode was I'm doing a pull down and I can do"},{"startTime":1708.991,"endTime":1717.427,"body":"160 pounds for 10 or 12 reps."},{"startTime":1717.427,"endTime":1721.047,"body":"And every single rep is like, oh my God, my lats are cramping up."},{"startTime":1721.047,"endTime":1722.707,"body":"The stretch is insane."},{"startTime":1722.707,"endTime":1734.847,"body":"Like there's such a strong mind muscle connection that even like a set to two to three RIR"},{"startTime":1722.707,"endTime":1734.847,"body":"cramps my lats and creates a sensation there that is actually more significant and more"},{"startTime":1734.847,"endTime":1742.795,"body":"profound than what I would create by using 220 pounds and doing a set of six or something"},{"startTime":1734.847,"endTime":1742.795,"body":"like that."},{"startTime":1743.111,"endTime":1745.132,"body":"The set of six is absolutely to failure."},{"startTime":1745.132,"endTime":1749.774,"body":"It's failure of my ability to move that pull down from the top to the bottom."},{"startTime":1749.955,"endTime":1760.88,"body":"But the 160 that I would be using for 12 reps say everything is rigid and controlled and"},{"startTime":1749.955,"endTime":1760.88,"body":"the mind muscle connection is so strong."},{"startTime":1760.88,"endTime":1766.423,"body":"And so Scott was essentially comparing these two guys and saying like, hey, both ways can"},{"startTime":1760.88,"endTime":1766.423,"body":"work."},{"startTime":1766.775,"endTime":1773.73,"body":"Um, which is interesting cause Scott's usually a guy from like the high intensity camp of"},{"startTime":1766.775,"endTime":1773.73,"body":"like, if you're not going to failure, especially as you're a seasoned veteran with a high"},{"startTime":1773.73,"endTime":1776.662,"body":"training age, like you're just leaving gains on the table."},{"startTime":1776.662,"endTime":1788.29,"body":"And so I thought this was just a nice kind of mental thought experiment in which we were"},{"startTime":1776.662,"endTime":1788.29,"body":"comparing these two bodybuilders and demonstrating that there are multiple roads to Rome"},{"startTime":1788.29,"endTime":1794.969,"body":"and that there might be something to simply connecting with the muscle using slightly"},{"startTime":1788.29,"endTime":1794.969,"body":"lighter weights."},{"startTime":1794.969,"endTime":1802.005,"body":"and aligning everything perfectly versus just having to go in and take every thing of six"},{"startTime":1794.969,"endTime":1802.005,"body":"to eight reps to failure."},{"startTime":1802.006,"endTime":1803.707,"body":"And that both ways can be effective."},{"startTime":1803.708,"endTime":1804.423,"body":"Yeah."},{"startTime":1804.423,"endTime":1807.383,"body":"I mean, I would love the conversation we had last week."},{"startTime":1807.383,"endTime":1809.043,"body":"got I got some good feedback on it."},{"startTime":1809.043,"endTime":1813.683,"body":"I think like we talked about last week, it's still just an unknown."},{"startTime":1813.683,"endTime":1823.663,"body":"And I honestly don't think we're ever going to get an answer because I don't ever think"},{"startTime":1813.683,"endTime":1823.663,"body":"we're going to get some large study on a bunch of people that are on drugs at and pro"},{"startTime":1823.663,"endTime":1830.963,"body":"bodybuilders doing this thing because everyone's egos get too big and no one's going to"},{"startTime":1823.663,"endTime":1830.963,"body":"give their training for an entire year seasonal."},{"startTime":1830.963,"endTime":1834.446,"body":"I just I think we'll forever go around and have this conversation because I"},{"startTime":1834.446,"endTime":1836.636,"body":"think what's ever going to get known unfortunately."},{"startTime":1836.636,"endTime":1842.128,"body":"Yeah, but it also like, doesn't so much matter because we've seen it work so many"},{"startTime":1836.636,"endTime":1842.128,"body":"different ways."},{"startTime":1842.128,"endTime":1851.802,"body":"Like we've seen the Jay Cutler come through and do 20 sets with, know, as soon as his"},{"startTime":1842.128,"endTime":1851.802,"body":"range, as soon as the concentric speed begins to slow down, you would see Jay Cutler set"},{"startTime":1851.802,"endTime":1852.632,"body":"the loads down."},{"startTime":1852.632,"endTime":1859.195,"body":"So if we're noting concentric speed slowing down, that's what, three or four RIR in most"},{"startTime":1852.632,"endTime":1859.195,"body":"cases, depending on the movement."},{"startTime":1859.195,"endTime":1865.906,"body":"So he's just doing a shit ton of sets where he's obviously connecting with his muscle"},{"startTime":1859.195,"endTime":1865.906,"body":"really well, but he's stopping these sets early."},{"startTime":1865.906,"endTime":1874.51,"body":"so that he can, you know, do more sets uh versus training like Jordan Peters, which is"},{"startTime":1865.906,"endTime":1874.51,"body":"kind of what I've done for the majority of my career."},{"startTime":1874.51,"endTime":1886.016,"body":"uh It leaves you in a state where you're just so systemically wrecked that you need those"},{"startTime":1874.51,"endTime":1886.016,"body":"three minutes, four minutes between set to be able to go ahead and implement a second set"},{"startTime":1886.016,"endTime":1889.377,"body":"uh versus like a Jay Cutler or a Nick Walker approach."},{"startTime":1889.377,"endTime":1891.108,"body":"You could probably do a set."},{"startTime":1891.208,"endTime":1898.897,"body":"have an insane pump in your muscle, rest one minute, one and a half minutes, maybe two"},{"startTime":1891.208,"endTime":1898.897,"body":"minutes, something like that, and go right back at it and hit another set to three to four"},{"startTime":1898.897,"endTime":1899.488,"body":"RIR."},{"startTime":1899.488,"endTime":1908.378,"body":"So it's the difference in like volume load accumulation, proximity to failure, systemic"},{"startTime":1899.488,"endTime":1908.378,"body":"stress, like the interaction of all of these different variables coming together."},{"startTime":1908.379,"endTime":1912.743,"body":"that you hit the nail on the head, the interaction of all these different variables coming"},{"startTime":1908.379,"endTime":1912.743,"body":"together."},{"startTime":1912.744,"endTime":1913.584,"body":"Yeah."},{"startTime":1913.907,"endTime":1917.52,"body":"Here, I'll kick this one over to you and just let you do a little train and talk here."},{"startTime":1917.52,"endTime":1927.128,"body":"When doing same muscle group supersets, ISO to compound, should you take the first"},{"startTime":1917.52,"endTime":1927.128,"body":"movement to failure or stop at one to three RIR?"},{"startTime":1927.129,"endTime":1933.762,"body":"I think it depends on what load sorry weight that you would like to use for the compound."},{"startTime":1933.762,"endTime":1947.187,"body":"If you take an isolation for example let's use a let's use a good example a chest fly"},{"startTime":1933.762,"endTime":1947.187,"body":"we're doing a cable chest fly or a machine fly into a machine press or a dumbbell press."},{"startTime":1947.268,"endTime":1957.082,"body":"If you take that machine fly to failure and then you go into a chest press you're to get"},{"startTime":1947.268,"endTime":1957.082,"body":"four or five reps unless the weight selected"},{"startTime":1957.082,"endTime":1970.341,"body":"is really low, but maybe that's part of your goal, but just know that that isolation to"},{"startTime":1957.082,"endTime":1970.341,"body":"failure will carry over a decent amount of fatigue into your compound and your performance"},{"startTime":1970.341,"endTime":1978.356,"body":"is going to be rather low relative to your baseline unless you cut weight by a pretty"},{"startTime":1970.341,"endTime":1978.356,"body":"serious degree."},{"startTime":1978.356,"endTime":1982.099,"body":"I would say maybe 20 % or more or something like that."},{"startTime":1982.099,"endTime":1983.509,"body":"What do you think, Brian?"},{"startTime":1983.51,"endTime":1986.663,"body":"just don't know that it matters whether you have to cut weight or not."},{"startTime":1986.663,"endTime":1997.051,"body":"Because if we think of the muscle as just a dumb piece of meat that only knows tension,"},{"startTime":1986.663,"endTime":1997.051,"body":"like it shouldn't really matter if you normally bench press the hundreds, but because"},{"startTime":1997.051,"endTime":2002.746,"body":"you're doing it after a fly, you're now doing the sixties, which is probably like a"},{"startTime":1997.051,"endTime":2002.746,"body":"realistic example for me."},{"startTime":2002.746,"endTime":2010.842,"body":"Like if I took a set of Peck fly cable flies to failure and then tried to do a dumbbell"},{"startTime":2002.746,"endTime":2010.842,"body":"bench, yeah, I'd probably be using the sixties, sixties fives, maybe the seventies,"},{"startTime":2010.842,"endTime":2011.703,"body":"something like that."},{"startTime":2011.703,"endTime":2013.196,"body":"But I just don't see that that"},{"startTime":2013.196,"endTime":2017.377,"body":"really matters because the point is that you're driving tension to a specific area."},{"startTime":2017.377,"endTime":2026.72,"body":"um I'll also add that when I do these ISO to compound supersets, I tend to do them in lieu"},{"startTime":2017.377,"endTime":2026.72,"body":"of having to do a high rep set."},{"startTime":2026.72,"endTime":2037.633,"body":"So instead of doing one 15 rep set, where say the first 10 reps are just buy-in so that"},{"startTime":2026.72,"endTime":2037.633,"body":"you can do five hard reps, I like to these ISO to compound supersets with six to eight"},{"startTime":2037.633,"endTime":2038.583,"body":"reps of each."},{"startTime":2038.583,"endTime":2041.536,"body":"So I'll do six to eight reps for the fly say."},{"startTime":2041.536,"endTime":2044.998,"body":"and then immediately jump into a six to eight rep set for the compound."},{"startTime":2044.998,"endTime":2053.904,"body":"And now I'm getting that 15 rep range that I would be getting otherwise, but instead of"},{"startTime":2044.998,"endTime":2053.904,"body":"only one failure point with a bunch of reps that kind of don't matter, you're getting two"},{"startTime":2053.904,"endTime":2056.365,"body":"failure points with a bunch of reps that do matter."},{"startTime":2056.365,"endTime":2067.092,"body":"uh And so I don't really think it matters so much whether that first exercise is to"},{"startTime":2056.365,"endTime":2067.092,"body":"failure or not to failure, uh simply because you're just trying to create tension into the"},{"startTime":2067.092,"endTime":2067.9120000000003,"body":"muscle."},{"startTime":2068.35,"endTime":2071.942,"body":"Maybe I could see an argument for leaving like one RIR."},{"startTime":2071.942,"endTime":2082.458,"body":"I don't think I'd ever leave three on that ISO movement to start, but I could see a reason"},{"startTime":2071.942,"endTime":2082.458,"body":"to leave one so that maybe your muscle is like a little bit less ah destroyed as you go"},{"startTime":2082.458,"endTime":2083.829,"body":"into the compound movement."},{"startTime":2083.829,"endTime":2085.86,"body":"But I just don't think it really matters."},{"startTime":2085.86,"endTime":2088.652,"body":"And I also think it depends what the combo is."},{"startTime":2088.712,"endTime":2094.165,"body":"Like one of my favorite combos is to go dumbbell lateral raise into cable lateral raise."},{"startTime":2094.165,"endTime":2095.928,"body":"And I know those are both ISOs."},{"startTime":2095.928,"endTime":2101.949,"body":"uh So maybe not the perfect example, but it's like a short overload into a lengthened"},{"startTime":2095.928,"endTime":2101.949,"body":"overload idea."},{"startTime":2102.05,"endTime":2110.472,"body":"And I just, I just don't see a reason not to take the dumbbell lateral raise to failure"},{"startTime":2102.05,"endTime":2110.472,"body":"and beyond simply because of where the limitation is and that it's so short."},{"startTime":2110.472,"endTime":2118.424,"body":"uh Whereas if you're doing a cable fly and you set up that cable fly, as most people do"},{"startTime":2110.472,"endTime":2118.424,"body":"where it's a little bit more biased to the lengthened range."},{"startTime":2118.424,"endTime":2125.984,"body":"So when you're in the length and position of that cable fly, the line of the cable would"},{"startTime":2118.424,"endTime":2125.984,"body":"be perpendicular to your forearm."},{"startTime":2125.984,"endTime":2130.585,"body":"If you're setting your cable fly up that way, it's going to be more lengthened biased."},{"startTime":2130.585,"endTime":2135.137,"body":"And I think in that case, maybe you do leave an RIR."},{"startTime":2135.137,"endTime":2138.307,"body":"You leave one rep in the tank or something before you go to the bench press."},{"startTime":2138.307,"endTime":2147.87,"body":"uh Whereas if you had set it up in a much more short overloaded manner where the forearm"},{"startTime":2138.307,"endTime":2147.87,"body":"is not perpendicular to the load, maybe the forearm doesn't get perpendicular to the load"},{"startTime":2147.87,"endTime":2151.211,"body":"until you're in the contracted position, which would make it more short overloaded."},{"startTime":2151.211,"endTime":2155.632,"body":"Then maybe you take that one to failure because of the resistance profile."},{"startTime":2155.633,"endTime":2162.63,"body":"Yeah, so lots of lots of different variables depending on your uh understanding of the"},{"startTime":2155.633,"endTime":2162.63,"body":"options you have there."},{"startTime":2162.63,"endTime":2170.918,"body":"But I would say what I think is the most important takeaway is probably intelligently"},{"startTime":2162.63,"endTime":2170.918,"body":"choosing your reps."},{"startTime":2170.918,"endTime":2179.256,"body":"And one of the things that I really like that you said, Brian is about the six to eight"},{"startTime":2170.918,"endTime":2179.256,"body":"rep range on both would be a very good use of time and those reps."},{"startTime":2179.719,"endTime":2181.987,"body":"Yeah, man, two failure points, that's where it's at."},{"startTime":2181.988,"endTime":2183.885,"body":"Alright, what do we got here?"},{"startTime":2184.225,"endTime":2189.069,"body":"is your perspective on rep tempo, specifically the negative?"},{"startTime":2189.069,"endTime":2192.832,"body":"I feel like slow negatives are super fatiguing."},{"startTime":2192.833,"endTime":2195.685,"body":"Yeah, this was a convo I had this week in DMs."},{"startTime":2195.685,"endTime":2200.489,"body":"So I figured this question would be helpful for us to discuss here as well."},{"startTime":2201.09,"endTime":2206.294,"body":"And what I would say, what I told this guy first off is that the negative is more"},{"startTime":2201.09,"endTime":2206.294,"body":"fatiguing."},{"startTime":2206.294,"endTime":2207.896,"body":"That is accurate."},{"startTime":2207.896,"endTime":2210.958,"body":"Doing a slow negative is more fatiguing than doing a fast negative."},{"startTime":2210.958,"endTime":2212.74,"body":"There's no argument about that."},{"startTime":2212.74,"endTime":2215.341,"body":"I think there's also an increase in stimulus."},{"startTime":2215.382,"endTime":2221.567,"body":"And so whether that increase in stimulus is equal to the"},{"startTime":2222.421,"endTime":2226.813,"body":"speed at which you do your negative, I don't exactly know what those ratios are."},{"startTime":2226.813,"endTime":2236.339,"body":"My sense is that there is an increase in stimulus as we decrease the speed of the"},{"startTime":2226.813,"endTime":2236.339,"body":"negative, but whether that matches, it depends how slow the negative is."},{"startTime":2236.339,"endTime":2243.102,"body":"There have been studies in the past, there used to be a type of training in the late 90s,"},{"startTime":2236.339,"endTime":2243.102,"body":"early 2000s called super slow training."},{"startTime":2243.102,"endTime":2247.484,"body":"And the way that this was done was an eight second negative and an eight second positive."},{"startTime":2247.745,"endTime":2251.286,"body":"And I think people would do sets of like four reps or something like that."},{"startTime":2252.769,"endTime":2257.141,"body":"This was then proven to not be a good way of training."},{"startTime":2257.482,"endTime":2266.106,"body":"My sense though, from the results of these studies are that the reason it's not a good way"},{"startTime":2257.482,"endTime":2266.106,"body":"of training isn't because the negative is too slow, although that might be partially"},{"startTime":2266.106,"endTime":2269.468,"body":"related, but it's more because the concentric was not explosive."},{"startTime":2269.468,"endTime":2276.792,"body":"And we know that for hypertrophy and strength training that we wanna always be moving the"},{"startTime":2269.468,"endTime":2276.792,"body":"concentric, the lifting portion of the rep as fast as we can."},{"startTime":2276.792,"endTime":2280.554,"body":"And so purposefully trying to slow that down to eight seconds doesn't make sense."},{"startTime":2280.914,"endTime":2282.735,"body":"Whether the problem with this"},{"startTime":2283.011,"endTime":2286.195,"body":"Approach is the negative I'm not as confident about."},{"startTime":2286.195,"endTime":2294.084,"body":"I feel like if the study were to be done where you did your eight second negatives, but"},{"startTime":2286.195,"endTime":2294.084,"body":"then you exploded up on the concentric, we might have some slightly different results."},{"startTime":2294.084,"endTime":2296.546,"body":"Either way, nobody's doing eight second negatives."},{"startTime":2296.546,"endTime":2304.725,"body":"I think in these days, a three to four second negative would be considered slow, but I"},{"startTime":2296.546,"endTime":2304.725,"body":"think it's still on the verge of being."},{"startTime":2304.726,"endTime":2316.046,"body":"fast enough that you're not losing stimulus to the muscle or causing extreme levels of"},{"startTime":2304.726,"endTime":2316.046,"body":"fatigue that a two or three second negative wouldn't cause."},{"startTime":2316.047,"endTime":2329.547,"body":"My view of it is that I think the most value of the negative is likely in the range of the"},{"startTime":2316.047,"endTime":2329.547,"body":"negative that is in the last 15 or 20 % before you get to the length and position."},{"startTime":2329.547,"endTime":2332.123,"body":"So imagine you're doing like a one arm pull down."},{"startTime":2332.123,"endTime":2339.883,"body":"and the contracted position is when your arm is at your chest and then you release and you"},{"startTime":2332.123,"endTime":2339.883,"body":"lower back out to that overhead stretched position."},{"startTime":2339.883,"endTime":2349.463,"body":"What I generally will do and advise is that the first 80 % of the lowering where you go"},{"startTime":2339.883,"endTime":2349.463,"body":"from the chest to arm extended can be relatively quick."},{"startTime":2349.463,"endTime":2360.023,"body":"But as you get close to that point where the muscle stretches fully, if you slow the"},{"startTime":2349.463,"endTime":2360.023,"body":"negative down a little bit more, you can gently settle into the stretched position and"},{"startTime":2360.023,"endTime":2361.049,"body":"increase"},{"startTime":2361.049,"endTime":2370.267,"body":"the tension and mind muscle connection that you have in the muscle via the way that you"},{"startTime":2361.049,"endTime":2370.267,"body":"slowed it down into that transition point."},{"startTime":2370.267,"endTime":2380.957,"body":"um So I think that's probably the most effective way of going about rep tempo, where"},{"startTime":2370.267,"endTime":2380.957,"body":"you're able to get the most benefit from the negative at the most important part of the"},{"startTime":2380.957,"endTime":2387.403,"body":"negative while not creating extra fatigue by trying to do the entire negative super"},{"startTime":2380.957,"endTime":2387.403,"body":"slowly."},{"startTime":2387.404,"endTime":2389.365,"body":"I think you answered that wonderfully."},{"startTime":2389.406,"endTime":2398.914,"body":"The best analogy that I have ever been told, and this analogy may have come from you, I"},{"startTime":2389.406,"endTime":2398.914,"body":"know it's not of my own, someone definitely told me this, to think of it like pulling back"},{"startTime":2398.914,"endTime":2400.956,"body":"on a bow and arrow, right?"},{"startTime":2400.956,"endTime":2412.335,"body":"If you just rip a bow and arrow really fast, right, and obviously the pulling back is the"},{"startTime":2400.956,"endTime":2412.335,"body":"eccentric, if you just rip it really fast and let it go, your precision on that concentric"},{"startTime":2412.335,"endTime":2415.247,"body":"is going to be thrown off because you're out of position."},{"startTime":2415.436,"endTime":2426.031,"body":"but you can start the pull pretty quick, but then as you get towards that lengthened"},{"startTime":2415.436,"endTime":2426.031,"body":"range, you wanna increase the precision on it so you slow down and make sure you're"},{"startTime":2426.031,"endTime":2430.283,"body":"starting that next rep from the exact position you wanna be."},{"startTime":2430.283,"endTime":2432.784,"body":"Your foot pressure is where you want it to be."},{"startTime":2432.784,"endTime":2443.349,"body":"Your scapula is where you want it to be and all these things, but the faster that you move"},{"startTime":2432.784,"endTime":2443.349,"body":"in the concentric, sorry, eccentric, the faster that you move, the more likely you are"},{"startTime":2443.349,"endTime":2445.501,"body":"going to be out of position when starting."},{"startTime":2445.501,"endTime":2447.442,"body":"your next concentric rep."},{"startTime":2447.442,"endTime":2456.566,"body":"So it only as slow as it needs to be to put you in a very very good position for your next"},{"startTime":2447.442,"endTime":2456.566,"body":"concentric rep."},{"startTime":2456.567,"endTime":2458.675,"body":"Yeah, that was not my analogy, but I love that."},{"startTime":2458.675,"endTime":2460.642,"body":"think that that exemplifies it perfectly."},{"startTime":2460.642,"endTime":2462.237,"body":"So I'm glad that you shared that."},{"startTime":2462.703,"endTime":2463.386,"body":"Cool."},{"startTime":2463.386,"endTime":2465.35,"body":"Now I have to know who said that."},{"startTime":2465.771,"endTime":2471.195,"body":"All right, Aaron, keep exercises the same or change them frequently."},{"startTime":2471.196,"endTime":2481.603,"body":"I have a high preference on keeping exercises the same so that we can measure, we can"},{"startTime":2471.196,"endTime":2481.603,"body":"monitor, and we can properly evaluate progress."},{"startTime":2482.205,"endTime":2487.924,"body":"Yeah, I would say that I agree slash agreed with you."},{"startTime":2487.924,"endTime":2489.847,"body":"um"},{"startTime":2489.848,"endTime":2493.3,"body":"up until maybe even the last few months."},{"startTime":2493.421,"endTime":2502.506,"body":"I think this question almost in some ways fits into our conversation from last week about"},{"startTime":2493.421,"endTime":2502.506,"body":"uh intuitive progression for hypertrophy."},{"startTime":2502.787,"endTime":2515.555,"body":"And uh my sense is that there are certain stages of your training journey where it's"},{"startTime":2502.787,"endTime":2515.555,"body":"probably better to keep them the same and be able to monitor and diagnose progress more"},{"startTime":2515.555,"endTime":2519.758,"body":"effectively, be able to determine when things are not progressing."},{"startTime":2519.758,"endTime":2527.96,"body":"why they're not progressing and doing the same exercises each week gives you much more"},{"startTime":2519.758,"endTime":2527.96,"body":"insight into that."},{"startTime":2529.361,"endTime":2545.355,"body":"As I get further into my training age and maybe there's a bit of nihilism that plays into"},{"startTime":2529.361,"endTime":2545.355,"body":"this, but I find myself indexing more on enjoyment of training at this point and I feel"},{"startTime":2545.355,"endTime":2548.526,"body":"like this is a similar arc."},{"startTime":2549.018,"endTime":2561.983,"body":"that other people take in their training journey as they get to the 15, 20, 25 year mark,"},{"startTime":2549.018,"endTime":2561.983,"body":"where they take a bit more of an intuitive approach to exercise selection as well."},{"startTime":2562.444,"endTime":2574.548,"body":"And uh it really does feel to me like it fits into that same category of intuitive"},{"startTime":2562.444,"endTime":2574.548,"body":"hypertrophy progression because obviously you're not able to progress uh per the log book"},{"startTime":2574.629,"endTime":2578.224,"body":"if you're changing exercise frequently, but you are"},{"startTime":2578.224,"endTime":2585.079,"body":"progressing in a manner that potentially could amplify and induce hypertrophy."},{"startTime":2585.079,"endTime":2595.366,"body":"And then I'll also add that as you get further into your training age, there are often"},{"startTime":2585.079,"endTime":2595.366,"body":"exercises that feel better or worse on a given day."},{"startTime":2595.807,"endTime":2599.669,"body":"And I'll use the dumbbell fly or the fly press as an example."},{"startTime":2599.669,"endTime":2602.351,"body":"I know you don't even really like that movement at all."},{"startTime":2602.491,"endTime":2603.752,"body":"And I love it."},{"startTime":2603.752,"endTime":2606.54,"body":"But there are certainly days where I come into the gym"},{"startTime":2606.54,"endTime":2611.234,"body":"And I am like, I don't think I want to do heavy dumbbell fly presses today."},{"startTime":2611.234,"endTime":2614.585,"body":"Like my shoulders are a little cranky or whatever, whatever."},{"startTime":2614.585,"endTime":2621.081,"body":"And I think I'm gonna swap that to a cable fly press today or something along those lines."},{"startTime":2621.302,"endTime":2627.827,"body":"And that is more or less the way that I personally have been going about my training now"},{"startTime":2621.302,"endTime":2627.827,"body":"for a little while."},{"startTime":2627.827,"endTime":2631.87,"body":"uh I do think that there is."},{"startTime":2632.402,"endTime":2637.026,"body":"in having like a Northern light of guidance for your training."},{"startTime":2637.026,"endTime":2641.83,"body":"And so I've mentioned before the benefit of, maybe keeping the first exercise the same."},{"startTime":2641.83,"endTime":2651.838,"body":"If I have a chest day and there's four chest exercises, I will almost always start with my"},{"startTime":2641.83,"endTime":2651.838,"body":"incline press of whatever, you know, is the movement that is part A in my program for that"},{"startTime":2651.838,"endTime":2652.539,"body":"time."},{"startTime":2652.539,"endTime":2661.126,"body":"And I will always do it even if I don't really want to, I will warm up and I will do it"},{"startTime":2652.539,"endTime":2661.126,"body":"simply because I want to know that there's some Northern light guiding me."},{"startTime":2661.126,"endTime":2670.386,"body":"and that I have some diagnostic piece in there, but I am much more apt to change the"},{"startTime":2661.126,"endTime":2670.386,"body":"subsequent movements that follow than I would have been in the past."},{"startTime":2670.386,"endTime":2675.106,"body":"And I don't think this is necessarily advisable for other people."},{"startTime":2675.106,"endTime":2682.426,"body":"I have clients and most of them are not changing exercises as frequently as I do because"},{"startTime":2675.106,"endTime":2682.426,"body":"of where they are in their training journey, et cetera."},{"startTime":2682.426,"endTime":2690.266,"body":"But I certainly would be much more apt to allowing a client to do that if they had 20 or"},{"startTime":2682.426,"endTime":2690.266,"body":"25 years experience."},{"startTime":2690.267,"endTime":2701.425,"body":"as I think there's just a number of things that come to play that uh make it a more"},{"startTime":2690.267,"endTime":2701.425,"body":"challenging question than simply focusing on diagnostics or not having diagnostics."},{"startTime":2702.557,"endTime":2704.257,"body":"I really like your answer."},{"startTime":2704.257,"endTime":2716.325,"body":"I think ultimately it is a very very good the best answer um I think you have to graduate"},{"startTime":2704.257,"endTime":2716.325,"body":"to it effectively, right?"},{"startTime":2716.325,"endTime":2716.746,"body":"yeah."},{"startTime":2716.746,"endTime":2719.738,"body":"Which is the same with the intuitive hypertrophy progression from last week."},{"startTime":2719.738,"endTime":2723.65,"body":"Like we wouldn't advise any beginner to simply go in and just, it's cool."},{"startTime":2723.65,"endTime":2725.692,"body":"I'll intuitively progress my hypertrophy."},{"startTime":2725.692,"endTime":2729.654,"body":"It's like, that would probably work because you're a beginner, but then you don't learn"},{"startTime":2725.692,"endTime":2729.654,"body":"anything."},{"startTime":2729.654,"endTime":2732.937,"body":"And so you're setting yourself up for failure in the intermediate stage."},{"startTime":2732.937,"endTime":2740.061,"body":"And so, yeah, I do think you have to like earn or graduate your way to these more"},{"startTime":2732.937,"endTime":2740.061,"body":"intuitive ways of approaching hypertrophy training."},{"startTime":2740.062,"endTime":2742.075,"body":"Yeah, agreed."},{"startTime":2742.339,"endTime":2745.645,"body":"Okay this one let's we'll kick we'll kick to you."},{"startTime":2745.645,"endTime":2754.82,"body":"What do you think of taking a heavy weight like an approximate five to six rep max and"},{"startTime":2745.645,"endTime":2754.82,"body":"doing a bunch of sets at two to three reps."},{"startTime":2754.82,"endTime":2756.862,"body":"Is this good for hypertrophy."},{"startTime":2756.863,"endTime":2758.333,"body":"Yeah, I actually love this approach."},{"startTime":2758.333,"endTime":2762.835,"body":"I used this a lot last year with my pendulum squat during bike season."},{"startTime":2763.055,"endTime":2769.517,"body":"So I was actually just talking earlier how I always tend to take my leg training to"},{"startTime":2763.055,"endTime":2769.517,"body":"failure and it screws up my cardio pursuits."},{"startTime":2769.517,"endTime":2776.439,"body":"This was actually one uh of the changes I made last year that I thought was really,"},{"startTime":2769.517,"endTime":2776.439,"body":"effective, but I only did it for pendulum."},{"startTime":2776.439,"endTime":2783.701,"body":"And I think it's more of the type of approach that I want to take for most of my lower"},{"startTime":2776.439,"endTime":2783.701,"body":"body leg work in this season."},{"startTime":2783.701,"endTime":2785.421,"body":"uh"},{"startTime":2785.422,"endTime":2788.338,"body":"I think the question here isn't whether it's good for hypertrophy."},{"startTime":2788.338,"endTime":2794.952,"body":"It's more about whether, or it's more about how many sets do you have to do to make it"},{"startTime":2788.338,"endTime":2794.952,"body":"good for hypertrophy."},{"startTime":2794.952,"endTime":2797.356,"body":"And so we'll often talk about."},{"startTime":2797.357,"endTime":2799.258,"body":"effective reps and things like that."},{"startTime":2799.258,"endTime":2808.725,"body":"And so if we just split the difference here and we say we're taking a six RM and we're"},{"startTime":2799.258,"endTime":2808.725,"body":"going to do three reps, you're going to get about two effective reps, so to speak on each"},{"startTime":2808.725,"endTime":2809.866,"body":"one of those sets."},{"startTime":2809.866,"endTime":2814.329,"body":"I think you could argue that all three are effective simply because the load is so heavy."},{"startTime":2814.329,"endTime":2817.291,"body":"You might say you're getting some stimulus from, all three of those reps."},{"startTime":2817.291,"endTime":2818.872,"body":"I'm open to that argument as well."},{"startTime":2818.872,"endTime":2824.295,"body":"But if we say two, two to three, you're getting two to three effective reps, each one of"},{"startTime":2818.872,"endTime":2824.295,"body":"those sets."},{"startTime":2824.456,"endTime":2827.137,"body":"I do think you would have to probably do like,"},{"startTime":2827.138,"endTime":2838.357,"body":"five to eight sets or something along those lines to induce like a really solid"},{"startTime":2827.138,"endTime":2838.357,"body":"hypertrophy stimulus where you could probably just take two sets to failure and do your"},{"startTime":2838.357,"endTime":2840.018,"body":"six RM six times."},{"startTime":2840.018,"endTime":2842.821,"body":"And that would probably be sufficient for hypertrophy."},{"startTime":2842.821,"endTime":2853.079,"body":"So taking this approach where you're doing, where you're leaving a bunch of reps in the"},{"startTime":2842.821,"endTime":2853.079,"body":"tank, but you're still using what would be at base, like a heavy load, it's certainly"},{"startTime":2853.079,"endTime":2853.54,"body":"effective."},{"startTime":2853.54,"endTime":2854.951,"body":"You just have to do more."},{"startTime":2854.951,"endTime":2856.438,"body":"You have to do more sets."},{"startTime":2856.438,"endTime":2861.189,"body":"which means that you're in the gym for longer, uh probably less systemic fatigue."},{"startTime":2861.189,"endTime":2863.83,"body":"So there's certainly a balancing act going here."},{"startTime":2863.83,"endTime":2871.792,"body":"But one thing I think we have learned about hypertrophy is that if you're using a heavy"},{"startTime":2863.83,"endTime":2871.792,"body":"weight, which is usually considered under eight RM, I kind of think it's like six RM, but"},{"startTime":2871.792,"endTime":2872.232,"body":"whatever."},{"startTime":2872.232,"endTime":2879.295,"body":"uh If you're using a heavy weight, all the reps are kind of effective, which means they're"},{"startTime":2872.232,"endTime":2879.295,"body":"all sort of effective for hypertrophy."},{"startTime":2879.295,"endTime":2884.606,"body":"And I will reference a, I don't know if this was a study or where."},{"startTime":2884.606,"endTime":2893.062,"body":"I wear Zach Robinson got this, I remember listening to it with a data-driven strength"},{"startTime":2884.606,"endTime":2893.062,"body":"podcast a year or two ago where he was talking about, I thought it was a study."},{"startTime":2893.062,"endTime":2901.668,"body":"Maybe it was just an N of one, but it was 30 singles at a five RM versus doing a."},{"startTime":2901.669,"endTime":2912.654,"body":"30 reps that were, it was like four or five sets or six sets, whatever it takes you to get"},{"startTime":2901.669,"endTime":2912.654,"body":"to 30 reps where everything is like within a rep or two of failure versus doing just one"},{"startTime":2912.654,"endTime":2915.495,"body":"single with the same weight for 30 reps."},{"startTime":2915.495,"endTime":2921.917,"body":"And obviously it's going to take you longer to do the 30 singles than it would to simply"},{"startTime":2915.495,"endTime":2921.917,"body":"do like four or five sets to the house."},{"startTime":2921.917,"endTime":2927.22,"body":"um But the hypertrophy response was, was relatively similar between those two."},{"startTime":2927.22,"endTime":2930.309,"body":"And so I think that speaks to this question quite well."},{"startTime":2930.309,"endTime":2934.929,"body":"in that yeah, it's probably pretty good fry perch for you, you just are gonna have to do"},{"startTime":2930.309,"endTime":2934.929,"body":"more sets."},{"startTime":2934.93,"endTime":2936.913,"body":"Yeah, I would agree."},{"startTime":2937.89,"endTime":2942.624,"body":"I would I want to train that way personally, no."},{"startTime":2942.624,"endTime":2945.269,"body":"But do I think it's a it can be effective?"},{"startTime":2945.269,"endTime":2947.973,"body":"Yes, I wouldn't argue against that at all."},{"startTime":2947.974,"endTime":2948.675,"body":"Okay, Mr."},{"startTime":2948.675,"endTime":2952.68,"body":"Brian, you are definitely looking bigger and more jacked since TRT."},{"startTime":2952.68,"endTime":2954.441,"body":"What do you think?"},{"startTime":2955.722,"endTime":2963.164,"body":"Yeah, this, I've gotten this comment a few times from some of the training videos that I'm"},{"startTime":2955.722,"endTime":2963.164,"body":"posting on the gram."},{"startTime":2963.284,"endTime":2966.905,"body":"I do think I've gotten bigger and more jacked since starting TRT."},{"startTime":2966.905,"endTime":2968.776,"body":"I don't really think I could argue that."},{"startTime":2968.776,"endTime":2975.342,"body":"I mean, you just need to look at my body weight and it's up, you know, now at this point,"},{"startTime":2968.776,"endTime":2975.342,"body":"I'm actually so update for everybody."},{"startTime":2975.342,"endTime":2978.949,"body":"I did initially gain 13 pounds on the TRT."},{"startTime":2978.949,"endTime":2982.99,"body":"And that was without really changing my dietary habits at all."},{"startTime":2982.99,"endTime":2983.75,"body":"And"},{"startTime":2983.914,"endTime":2985.574,"body":"I just don't want to be that big."},{"startTime":2985.574,"endTime":2987.574,"body":"Like I just don't want to be 208."},{"startTime":2987.574,"endTime":2989.514,"body":"That's just as large for me."},{"startTime":2989.514,"endTime":2995.934,"body":"And so I just, I've had to make some changes and I've had to stop eating as much as"},{"startTime":2989.514,"endTime":2995.934,"body":"specifically at dinner."},{"startTime":2995.934,"endTime":3004.134,"body":"Like I've been really making a concerted effort to stop eating at 5.30 or 6 PM and also"},{"startTime":2995.934,"endTime":3004.134,"body":"trying to make my dinner not my biggest meal of the day."},{"startTime":3004.134,"endTime":3010.714,"body":"In the past, before TRT, it was always, you know, carb backloading, like saving my carbs,"},{"startTime":3004.134,"endTime":3010.714,"body":"eating huge meals at night."},{"startTime":3010.714,"endTime":3012.874,"body":"And my body weight was unaffected by"},{"startTime":3012.874,"endTime":3016.154,"body":"I just kept chugging along at 195 forever."},{"startTime":3016.155,"endTime":3019.555,"body":"Now I do the same thing and suddenly my weight just keeps going up."},{"startTime":3019.555,"endTime":3020.535,"body":"It's like, can't stop it."},{"startTime":3020.535,"endTime":3021.975,"body":"It was like a runaway train."},{"startTime":3021.975,"endTime":3027.975,"body":"And so I have to essentially dial my food back, which maybe would be like a negative of"},{"startTime":3021.975,"endTime":3027.975,"body":"TRT."},{"startTime":3027.975,"endTime":3037.555,"body":"Like it's kind of weird that now I almost feel like I have to eat fewer calories than I"},{"startTime":3027.975,"endTime":3037.555,"body":"had to eat before TRT, which I'm a little bit surprised about, honestly, especially"},{"startTime":3037.555,"endTime":3039.155,"body":"because my body weight is higher."},{"startTime":3039.155,"endTime":3041.095,"body":"I thought I would need more calories."},{"startTime":3041.109,"endTime":3047.942,"body":"But uh ever since I stopped eating so much food at night and making that a smaller meal,"},{"startTime":3041.109,"endTime":3047.942,"body":"I've been able to rein in my body weight."},{"startTime":3047.942,"endTime":3056.525,"body":"And so today I was 204, which means that I'm up nine pounds from before TRT and I'm down"},{"startTime":3047.942,"endTime":3056.525,"body":"four pounds from the peak of my TRT."},{"startTime":3056.525,"endTime":3062.568,"body":"uh But yeah, I'm having to eat less and uh that sucked."},{"startTime":3062.568,"endTime":3070.311,"body":"But I do think that because I'm eating less and I'm finally leaning out and I've dropped"},{"startTime":3062.568,"endTime":3070.311,"body":"some of that water weight uh that was inside of me."},{"startTime":3070.683,"endTime":3074.748,"body":"I do think I'm looking more jacked and it's super cool."},{"startTime":3074.748,"endTime":3079.868,"body":"enjoy looking at myself and seeing that I am making progress 27 years into training."},{"startTime":3079.868,"endTime":3080.955,"body":"That's pretty sweet."},{"startTime":3080.956,"endTime":3088.796,"body":"Yeah, I noticed that with you posted the stories of you doing some training outside and I"},{"startTime":3080.956,"endTime":3088.796,"body":"immediately noticed it."},{"startTime":3088.796,"endTime":3097.496,"body":"was like, I mean, I've been obviously watching you train and videos and stuff for years"},{"startTime":3088.796,"endTime":3097.496,"body":"and years and years and I was like, yeah, Brian's definitely bigger."},{"startTime":3097.496,"endTime":3100.736,"body":"It was immediately stood out to me."},{"startTime":3100.831,"endTime":3106.852,"body":"kind of wild, but I mean, you're still like 20 pounds on me, so like, you must be just"},{"startTime":3100.831,"endTime":3106.852,"body":"massive these days."},{"startTime":3106.852,"endTime":3107.563,"body":"Dude, I get it."},{"startTime":3107.563,"endTime":3108.854,"body":"would, it's..."},{"startTime":3110.438,"endTime":3110.968,"body":"I don't know."},{"startTime":3110.968,"endTime":3112.602,"body":"Like I said, I have these opinions."},{"startTime":3112.602,"endTime":3116.207,"body":"They're not fully vetted and formed, but I think..."},{"startTime":3117.169,"endTime":3119.56,"body":"It does a lot more than people will say."},{"startTime":3119.56,"endTime":3123.933,"body":"People will say like, you can't just go on TRT and it's gonna make you larger."},{"startTime":3123.933,"endTime":3126.555,"body":"mean, yeah, if you just sit on the couch and do nothing."},{"startTime":3126.555,"endTime":3130.818,"body":"But if you've been a man or even a woman, right?"},{"startTime":3130.818,"endTime":3141.526,"body":"And you've trained for a long time and your nutrition's pretty diod and your habits are"},{"startTime":3130.818,"endTime":3141.526,"body":"diod and stuff, you go on TRT, it is a not insignificant change."},{"startTime":3141.526,"endTime":3142.826,"body":"It is significant."},{"startTime":3142.826,"endTime":3143.875,"body":"ah"},{"startTime":3143.875,"endTime":3146.86,"body":"And I've had done it with multiple clients."},{"startTime":3146.86,"endTime":3148.273,"body":"It does change things."},{"startTime":3148.273,"endTime":3153.571,"body":"And I, when people say it doesn't, I just don't, I think they're just lying for whatever"},{"startTime":3148.273,"endTime":3153.571,"body":"reason."},{"startTime":3154.514,"endTime":3155.092,"body":"anyway."},{"startTime":3155.092,"endTime":3160.132,"body":"I also think it probably depends on where you're going from, like how low you were and"},{"startTime":3155.092,"endTime":3160.132,"body":"then where you go."},{"startTime":3160.132,"endTime":3172.772,"body":"Like somebody who gets on TRT and goes from 400 to 700 or 800, probably not going to see"},{"startTime":3160.132,"endTime":3172.772,"body":"huge changes, whereas me going from 300 to 1100 seems like a bigger Delta."},{"startTime":3172.772,"endTime":3173.536,"body":"don't know."},{"startTime":3173.537,"endTime":3184.466,"body":"Potentially, but so for example, I know I have uh a guy he was my highest natural"},{"startTime":3173.537,"endTime":3184.466,"body":"testosterone ever."},{"startTime":3184.467,"endTime":3185.188,"body":"of a client."},{"startTime":3185.188,"endTime":3187.58,"body":"was over 900 as a natural."},{"startTime":3187.58,"endTime":3189.05,"body":"He had to be."},{"startTime":3189.347,"endTime":3200.74,"body":"He was maybe 38 39 years old right a very unassuming dude 160 pounds at 6 foot like not"},{"startTime":3189.347,"endTime":3200.74,"body":"big whatsoever."},{"startTime":3200.84,"endTime":3208.086,"body":"He's now on TRT uh on 150 which is you know a little bit higher of a dose not necessarily"},{"startTime":3200.84,"endTime":3208.086,"body":"TRT."},{"startTime":3208.086,"endTime":3209.302,"body":"uh"},{"startTime":3209.302,"endTime":3214.922,"body":"and he is notably larger, easily 15, 20 pounds bigger."},{"startTime":3214.922,"endTime":3217.782,"body":"It's just it."},{"startTime":3217.782,"endTime":3218.282,"body":"Yeah."},{"startTime":3218.282,"endTime":3223.122,"body":"And he was the highest I've ever seen as a natural over 900 on labs."},{"startTime":3223.123,"endTime":3231.143,"body":"Well, I mean, that also like sort of makes it challenging as somebody who's like a social"},{"startTime":3223.123,"endTime":3231.143,"body":"media viewer of your content."},{"startTime":3231.443,"endTime":3244.943,"body":"And it brings in the same problem that I think being enhanced brings in, which is that,"},{"startTime":3231.443,"endTime":3244.943,"body":"like I said last week, if it is that responsible for that much muscle gain, it kind of"},{"startTime":3244.943,"endTime":3250.203,"body":"blurs the line between whether it's my training that's effective and I'm able to give out"},{"startTime":3244.943,"endTime":3250.203,"body":"like this great advice."},{"startTime":3250.203,"endTime":3253.195,"body":"I'm like, this training program is like,"},{"startTime":3253.415,"endTime":3257.529,"body":"the reason for these gains versus, maybe it's not the training program."},{"startTime":3257.529,"endTime":3262.743,"body":"Maybe it's not all these amazing muscle insights you have, and maybe you're just simply on"},{"startTime":3257.529,"endTime":3262.743,"body":"TRT."},{"startTime":3262.743,"endTime":3272.572,"body":"Like, I don't know, it blurs the lines a bit to the point where like, these were the type"},{"startTime":3262.743,"endTime":3272.572,"body":"of things that would bother me when I was a natural is hearing people on gear or on TRT"},{"startTime":3272.572,"endTime":3276.115,"body":"exclaiming that their methods are the reason for their results."},{"startTime":3276.116,"endTime":3277.908,"body":"I completely agree."},{"startTime":3277.908,"endTime":3280.89,"body":"And we talked about this last week."},{"startTime":3281.251,"endTime":3292.131,"body":"I'm very grateful that I waited so long to start because I was able to formulate opinions"},{"startTime":3281.251,"endTime":3292.131,"body":"and spend a lot more time in maturing and sorts of things that I think if I started when I"},{"startTime":3292.131,"endTime":3297.026,"body":"was 25 or 26, I wouldn't have had the wherewithal to be able to do that."},{"startTime":3297.027,"endTime":3299.108,"body":"Yeah."},{"startTime":3299.108,"endTime":3299.398,"body":"Okay."},{"startTime":3299.398,"endTime":3299.758,"body":"This one."},{"startTime":3299.758,"endTime":3300.869,"body":"This is a really cool question."},{"startTime":3300.869,"endTime":3308.022,"body":"I like this order these in terms of systemic stress and I think we'll add maybe highest"},{"startTime":3300.869,"endTime":3308.022,"body":"stress to lowest stress."},{"startTime":3308.022,"endTime":3309.822,"body":"We'll rank it in that regard."},{"startTime":3309.923,"endTime":3315.225,"body":"Upper body lift lower body lift zone to cardio hit cardio."},{"startTime":3315.226,"endTime":3326.93,"body":"Yeah, I think it's really good because I find myself torn in what is more fatiguing, HIIT"},{"startTime":3315.226,"endTime":3326.93,"body":"cardio or lower body training, and what's more fatiguing, upper body training or zone two"},{"startTime":3326.93,"endTime":3327.69,"body":"cardio."},{"startTime":3327.69,"endTime":3341.214,"body":"I think that my inclination goes lower body training, the most fatiguing, then HIIT"},{"startTime":3327.69,"endTime":3341.214,"body":"cardio, then upper body training, then zone two cardio."},{"startTime":3341.484,"endTime":3345.588,"body":"I think that's my answer that I'm sticking with, but I've had a bit of oscillation back"},{"startTime":3341.484,"endTime":3345.588,"body":"and forth."},{"startTime":3345.588,"endTime":3346.395,"body":"What do you think?"},{"startTime":3346.395,"endTime":3348.77,"body":"That that's my exact answer."},{"startTime":3348.77,"endTime":3357.245,"body":"Yeah, I think about and how I ranked it is the perception of how I feel lower body"},{"startTime":3348.77,"endTime":3357.245,"body":"training."},{"startTime":3357.245,"endTime":3358.366,"body":"I'm I'm"},{"startTime":3358.633,"endTime":3360.825,"body":"I'm pretty systemically shaken."},{"startTime":3360.825,"endTime":3365.568,"body":"I have to hold on to the to the what's that fucking thing on the side of the stairs."},{"startTime":3365.568,"endTime":3368.009,"body":"The hand hold rail railing."},{"startTime":3368.009,"endTime":3368.329,"body":"Yes."},{"startTime":3368.329,"endTime":3369.39,"body":"Thank you."},{"startTime":3369.95,"endTime":3380.077,"body":"On the way down my legs might give out on me a bit that my heart rate is I can feel that"},{"startTime":3369.95,"endTime":3380.077,"body":"kind of I'm just like buzzing kind of you can feel you."},{"startTime":3380.077,"endTime":3382.578,"body":"I'm just like worn down the"},{"startTime":3383.291,"endTime":3387.463,"body":"Hit cardio if I do the bike sprints on the fan bike."},{"startTime":3387.463,"endTime":3391.464,"body":"If I push it as hard as I can, it's equally as bad."},{"startTime":3391.604,"endTime":3393.144,"body":"But I don't."},{"startTime":3393.144,"endTime":3402.568,"body":"But that's the equivalent of doing, I don't know, four hack squat sets to failure, which I"},{"startTime":3393.144,"endTime":3402.568,"body":"just purposefully don't do because I know it's nothing but awful for me."},{"startTime":3402.568,"endTime":3406.389,"body":"um Upper body training."},{"startTime":3406.39,"endTime":3408.892,"body":"Depending push day is more systemically fatiguing."},{"startTime":3408.892,"endTime":3414.486,"body":"I would say pull because most exercises are short overloaded are not as much."},{"startTime":3414.486,"endTime":3418.109,"body":"And then I don't really feel any systemic stress after zone 2."},{"startTime":3418.109,"endTime":3422.791,"body":"I would say I feel even a slight elevated sort of mood."},{"startTime":3422.992,"endTime":3425.934,"body":"I feel healthy after doing my zone 2."},{"startTime":3425.934,"endTime":3428.946,"body":"I don't feel healthy after doing my upper body lift."},{"startTime":3428.946,"endTime":3432.659,"body":"So I would say for me that's definitely the least systemically fatiguing."},{"startTime":3432.66,"endTime":3433.46,"body":"Yeah, I agree."},{"startTime":3433.46,"endTime":3444.44,"body":"I think that when you talk about the cardio pieces here, both hit and zone two, I think"},{"startTime":3433.46,"endTime":3444.44,"body":"you have to add a duration component because I think that changes the calculation just a"},{"startTime":3444.44,"endTime":3445.02,"body":"little bit."},{"startTime":3445.02,"endTime":3452.36,"body":"Maybe not enough to change the order, but I think it might change the magnitude of each"},{"startTime":3445.02,"endTime":3452.36,"body":"one."},{"startTime":3452.68,"endTime":3456.84,"body":"Like going out and doing like a 20 minute hit cardio session, like, yeah, that sucks."},{"startTime":3456.84,"endTime":3460.9,"body":"And like, it's hard, but it's 20 minutes."},{"startTime":3461.3,"endTime":3465.716,"body":"I often go out on my bike and I'm like, I'm gonna go ride for an hour and a half."},{"startTime":3465.716,"endTime":3469.622,"body":"And the first hour, I'm just gonna go as hard as I can for that hour."},{"startTime":3469.622,"endTime":3472.385,"body":"And in that hour, I usually end up spending."},{"startTime":3472.386,"endTime":3478.451,"body":"45 minutes between zone four, zone five, and maybe like a little bit of zone three."},{"startTime":3478.451,"endTime":3487.939,"body":"And so when you're talking about spending like 45 minutes at those heart rate zones,"},{"startTime":3478.451,"endTime":3487.939,"body":"that's very different than I'm doing a 20 minute HIIT workout where maybe only 12 of those"},{"startTime":3487.939,"endTime":3490.201,"body":"minutes are in the really high zones."},{"startTime":3490.201,"endTime":3493.243,"body":"uh So that changes the dynamic."},{"startTime":3493.243,"endTime":3502.06,"body":"There's also a huge difference between like, I'm just doing zone two cardio for my health"},{"startTime":3493.243,"endTime":3502.06,"body":"and I'm gonna do like a 30 to 40 minute like chill bike ride while I read a book."},{"startTime":3502.06,"endTime":3511.735,"body":"versus like when I go out during bike season and I do two hour zone two rides, I don't"},{"startTime":3502.06,"endTime":3511.735,"body":"necessarily come back and be like, my God, I'm so systemically fatigued."},{"startTime":3511.735,"endTime":3523.121,"body":"But there's like almost a fatigue like psychologically where you're just like sitting on"},{"startTime":3511.735,"endTime":3523.121,"body":"the bike churning for that long that you're just like so glad to be done with it."},{"startTime":3523.321,"endTime":3531.329,"body":"And so I, like I said, I don't think that changes the order, but I do think that you have"},{"startTime":3523.321,"endTime":3531.329,"body":"to include duration to quantify the magnitude."},{"startTime":3531.329,"endTime":3532.344,"body":"some ways."},{"startTime":3532.345,"endTime":3538.76,"body":"If we're talking about an hour long hit session, it is way worse than a lower body session"},{"startTime":3532.345,"endTime":3538.76,"body":"for me."},{"startTime":3538.76,"endTime":3542.912,"body":"It would immediately go to the top of the list immediately."},{"startTime":3543.304,"endTime":3543.975,"body":"know, dude."},{"startTime":3543.975,"endTime":3552.646,"body":"I feel like doing eight to 10 sets of lower body to failure still to me feels harder than"},{"startTime":3543.975,"endTime":3552.646,"body":"doing an hour long HIIT cardio session."},{"startTime":3552.647,"endTime":3555.996,"body":"All right, well, have our answers finally diverge a little bit."},{"startTime":3555.996,"endTime":3556.626,"body":"I love that."},{"startTime":3556.626,"endTime":3557.426,"body":"That's great."},{"startTime":3557.426,"endTime":3558.47,"body":"All right, cool."},{"startTime":3558.47,"endTime":3560.233,"body":"Let me kick this one over to you."},{"startTime":3560.233,"endTime":3566.982,"body":"If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next"},{"startTime":3560.233,"endTime":3566.982,"body":"set?"},{"startTime":3566.983,"endTime":3567.904,"body":"Really good question."},{"startTime":3567.904,"endTime":3580.394,"body":"So if we read through the lines here a little bit, if we're missing a rep or our RIR"},{"startTime":3567.904,"endTime":3580.394,"body":"target, meaning we're end up ultimately training closer to failure than we would like, do"},{"startTime":3580.394,"endTime":3584.837,"body":"we drop the weight or do we just extend rest longer?"},{"startTime":3584.837,"endTime":3587.799,"body":"I'm always gonna drop the weight."},{"startTime":3587.799,"endTime":3590.121,"body":"Let's put a practical example."},{"startTime":3590.121,"endTime":3591.862,"body":"Rep target is..."},{"startTime":3592.754,"endTime":3594.894,"body":"6 to 10, sure, right?"},{"startTime":3594.894,"endTime":3602.274,"body":"6 to 10 and we want to do an RIR of 3 and I get 6 reps but it's a 1 or a 0."},{"startTime":3602.514,"endTime":3611.594,"body":"Adding, going from 2 minutes rest to 4 minutes rest, I'm not going to get 5 or 2 extra"},{"startTime":3602.514,"endTime":3611.594,"body":"reps and increase my RIR."},{"startTime":3611.594,"endTime":3614.034,"body":"I'm gonna drop even more performance."},{"startTime":3614.034,"endTime":3615.954,"body":"I just know that about my body."},{"startTime":3616.034,"endTime":3620.154,"body":"So I'm definitely going to reduce the weight for the second set."},{"startTime":3620.154,"endTime":3622.074,"body":"That's what I would personally do."},{"startTime":3622.075,"endTime":3638.254,"body":"Just to be a little bit pedantic here, I feel like this question is starting to verge into"},{"startTime":3622.075,"endTime":3638.254,"body":"the question about intuitive hypertrophy progression, because rest periods are one of"},{"startTime":3638.254,"endTime":3643.597,"body":"those things that change the whole outcome of your diagnostics."},{"startTime":3643.637,"endTime":3651.491,"body":"Like, if someone's following a log book and they're doing every exercise and they're"},{"startTime":3643.637,"endTime":3651.491,"body":"trying to progress and they're trying to beat the log book every single week,"},{"startTime":3651.492,"endTime":3656.433,"body":"and one week you're taking two and a half minutes of rest and then the next week you're"},{"startTime":3651.492,"endTime":3656.433,"body":"like, that was really hard."},{"startTime":3656.433,"endTime":3658.284,"body":"I think I'm gonna take four minutes."},{"startTime":3658.324,"endTime":3660.625,"body":"You are not doing the same thing."},{"startTime":3660.625,"endTime":3666.766,"body":"You are not able to say I progressed because I did the same exercise for the same rep"},{"startTime":3660.625,"endTime":3666.766,"body":"range."},{"startTime":3666.766,"endTime":3669.387,"body":"That is a different response."},{"startTime":3669.387,"endTime":3672.388,"body":"You are intuitively progressing your hypertrophy."},{"startTime":3672.388,"endTime":3680.19,"body":"uh And so I don't mean to sound so angry about this, but I think that like when people get"},{"startTime":3672.388,"endTime":3680.19,"body":"so"},{"startTime":3680.191,"endTime":3685.396,"body":"stuck in the log book that everything has to be identical for diagnostics and all these"},{"startTime":3680.191,"endTime":3685.396,"body":"things."},{"startTime":3685.396,"endTime":3689.879,"body":"And then you take different rest periods, you're just changing that whole dynamic"},{"startTime":3685.396,"endTime":3689.879,"body":"completely."},{"startTime":3689.879,"endTime":3695.384,"body":"And so this isn't to shoo shoo foo foo the question or anything, I'm going to answer it."},{"startTime":3695.384,"endTime":3704.702,"body":"But I just wanted to put that out there initially, because those are things that need to"},{"startTime":3695.384,"endTime":3704.702,"body":"remain consistent if you're going to be a log book guy that uses the log book as a way of"},{"startTime":3704.702,"endTime":3705.773,"body":"diagnosing progress."},{"startTime":3705.773,"endTime":3708.545,"body":"uh With that said,"},{"startTime":3708.546,"endTime":3712.428,"body":"I think it depends on the where you are in your training cycle and what your goals are."},{"startTime":3713.529,"endTime":3717.531,"body":"What your time constraints might be things along those lines."},{"startTime":3717.571,"endTime":3725.936,"body":"Either way though, I would make some sort of note in your log book that either the"},{"startTime":3717.571,"endTime":3725.936,"body":"interval changed or the weight had to drop because of prior performance or something along"},{"startTime":3725.936,"endTime":3726.456,"body":"those lines."},{"startTime":3726.456,"endTime":3728.987,"body":"So whichever one you choose, make a note of it."},{"startTime":3728.987,"endTime":3733.8,"body":"If you're a log book guy, make sure your diagnostics are transparent."},{"startTime":3734.08,"endTime":3737.582,"body":"And uh yeah, I think that's probably my answer."},{"startTime":3737.904,"endTime":3739.587,"body":"Yep, good one."},{"startTime":3740.462,"endTime":3744.477,"body":"What is more important for body recomp, macros or calories?"},{"startTime":3744.478,"endTime":3755.966,"body":"I want to make sure I answer this question really, really robustly because this is one of"},{"startTime":3744.478,"endTime":3755.966,"body":"those conversations that gets a little bastardized and people camps on the internet sort"},{"startTime":3755.966,"endTime":3761.109,"body":"of Macros fits into calories."},{"startTime":3761.109,"endTime":3770.696,"body":"So if we are implying that the macros are more important, we are also agreeing that the"},{"startTime":3761.109,"endTime":3770.696,"body":"calories are accounted for."},{"startTime":3770.696,"endTime":3772.857,"body":"You can't have macros without calories."},{"startTime":3772.857,"endTime":3773.677,"body":"It's"},{"startTime":3774.785,"endTime":3778.486,"body":"You can't have, I don't know, a kitchen without having a house."},{"startTime":3778.486,"endTime":3781.387,"body":"just doesn't work that way."},{"startTime":3782.168,"endTime":3792.991,"body":"calories are responsible for body weight maintenance or body weight surplus, body weight"},{"startTime":3782.168,"endTime":3792.991,"body":"decreasing, increasing, right?"},{"startTime":3793.111,"endTime":3795.352,"body":"But the macronutrients..."},{"startTime":3795.644,"endTime":3804.664,"body":"then are responsible for where those calories kind of go and how their role is in the"},{"startTime":3795.644,"endTime":3804.664,"body":"body."},{"startTime":3804.664,"endTime":3823.944,"body":"For example, let's say you are 150 pounds and we want to improve our body composition by"},{"startTime":3804.664,"endTime":3823.944,"body":"way of reducing body fat and at 150 pounds you require 2500 calories for maintenance."},{"startTime":3823.945,"endTime":3837.325,"body":"I could give you 2300 calories of olive oil per day and assuming that you are a robot and"},{"startTime":3823.945,"endTime":3837.325,"body":"could actually stick to that from a psychologics and hunger standpoint, you would reduce"},{"startTime":3837.325,"endTime":3838.576,"body":"body weight."},{"startTime":3838.577,"endTime":3849.965,"body":"Your body composition is not going to look how you want it to look eating nothing but a"},{"startTime":3838.577,"endTime":3849.965,"body":"polyunsaturated and monounsaturated fat as a caloric intake source."},{"startTime":3850.326,"endTime":3852.107,"body":"for body recomposition."},{"startTime":3852.107,"endTime":3868.351,"body":"Assuming that we are decently insulin sensitive, resistance training, and have an active"},{"startTime":3852.107,"endTime":3868.351,"body":"lifestyle, a uh moderate to high protein intake, a moderate to high carbohydrate intake,"},{"startTime":3868.351,"endTime":3879.234,"body":"and a moderate to low dietary fat intake is what is most successful across the widest"},{"startTime":3868.351,"endTime":3879.234,"body":"ranges of population consistently."},{"startTime":3879.368,"endTime":3884.069,"body":"There's a reason why most almost everyone settles into this."},{"startTime":3884.069,"endTime":3884.569,"body":"Okay."},{"startTime":3884.569,"endTime":3889.661,"body":"And let's call protein high within your respective dietary preferences."},{"startTime":3889.661,"endTime":3889.951,"body":"Right."},{"startTime":3889.951,"endTime":3899.154,"body":"A high protein diet for someone who's vegan or vegetarian based is going to be mean a"},{"startTime":3889.951,"endTime":3899.154,"body":"little bit different than high protein for Brian or myself."},{"startTime":3899.154,"endTime":3899.524,"body":"Right."},{"startTime":3899.524,"endTime":3902.835,"body":"Because of available food options and sourcing."},{"startTime":3903.115,"endTime":3903.855,"body":"But"},{"startTime":3903.856,"endTime":3912.849,"body":"macronutrients do matter for body composition, but that implies that the calories are"},{"startTime":3903.856,"endTime":3912.849,"body":"already properly accounted for."},{"startTime":3913.009,"endTime":3927.104,"body":"So um if maintenance again is 2,500 calories and you have the perfect macronutrient ratio,"},{"startTime":3913.009,"endTime":3927.104,"body":"but those macronutrients put you at 2,700 calories, your body weight's gonna go up and"},{"startTime":3927.104,"endTime":3930.425,"body":"your body fat is gonna go up, not down."},{"startTime":3930.426,"endTime":3943.099,"body":"And now unless you do some things like some absurdly high protein intake of over 50 % of"},{"startTime":3930.426,"endTime":3943.099,"body":"60 % of your diets, just protein, but we're not talking about these silly uh edge use"},{"startTime":3943.099,"endTime":3944.079,"body":"cases."},{"startTime":3944.08,"endTime":3945.401,"body":"Thoughts there, Brian?"},{"startTime":3945.73,"endTime":3946.871,"body":"Yeah, I love your answer."},{"startTime":3946.871,"endTime":3951.493,"body":"I especially love the kitchen inside the house analogy, because that's exactly how I was"},{"startTime":3946.871,"endTime":3951.493,"body":"thinking about it."},{"startTime":3951.493,"endTime":3963.79,"body":"uh I will just add on top of that, that something I heard a long time ago that I think"},{"startTime":3951.493,"endTime":3963.79,"body":"makes sense here is that calories are for body size, macros are for body comp, and micros,"},{"startTime":3963.79,"endTime":3965.581,"body":"micronutrients are for health."},{"startTime":3965.581,"endTime":3969.233,"body":"So if you think about it from that perspective, this question kind of answers itself."},{"startTime":3969.233,"endTime":3971.725,"body":"Like if you're going for body recomp, it's macros."},{"startTime":3971.725,"endTime":3974.394,"body":"So that's all I have to say there."},{"startTime":3974.394,"endTime":3976.815,"body":"And then I'll kick this one over to you and then I need to bounce."},{"startTime":3976.815,"endTime":3980.117,"body":"So I'll just let you answer this and I will go be a parent."},{"startTime":3980.117,"endTime":3984.594,"body":"uh How to tighten abdominal area."},{"startTime":3984.594,"endTime":3991.583,"body":"39 year old female, five to 112 pounds, 13 % body fat, but soft abs."},{"startTime":3991.583,"endTime":3994.245,"body":"No definition, no kids."},{"startTime":3994.265,"endTime":3997.006,"body":"Lifts five times a week, cardio three to four times a week."},{"startTime":3997.006,"endTime":3999.487,"body":"This woman is lean."},{"startTime":3999.608,"endTime":4003.02,"body":"I'm, it's an interesting question, but I have to bounce."},{"startTime":4003.02,"endTime":4003.37,"body":"So."},{"startTime":4003.37,"endTime":4004.102,"body":"uh"},{"startTime":4004.102,"endTime":4006.584,"body":"Good luck and catch you guys in two weeks."},{"startTime":4006.634,"endTime":4018.854,"body":"So I tried to get a little bit more information to answer this question so that I could be"},{"startTime":4006.634,"endTime":4018.854,"body":"as most help to everyone but just the time differences, time zone differences didn't work"},{"startTime":4018.854,"endTime":4019.714,"body":"out."},{"startTime":4019.714,"endTime":4026.914,"body":"So just to recap a little bit, 39 years old, female, 39 years old is effectively"},{"startTime":4019.714,"endTime":4026.914,"body":"irrelevant."},{"startTime":4026.914,"endTime":4030.658,"body":"Five foot two, 112 pounds, which is."},{"startTime":4031.102,"endTime":4033.083,"body":"I mean, that's literally the size of my wife."},{"startTime":4033.083,"endTime":4037.382,"body":"So I'm very, very well aware of what those numbers look like."},{"startTime":4037.382,"endTime":4040.889,"body":"13 % body fat, but soft abs."},{"startTime":4040.889,"endTime":4042.82,"body":"No definition, no kids."},{"startTime":4042.82,"endTime":4047.032,"body":"So we know it's not loose skin, anything of that sort."},{"startTime":4047.032,"endTime":4050.115,"body":"We lift five times a week, cardio three or four times a week."},{"startTime":4050.115,"endTime":4060.362,"body":"Other additional infer details she provided eats whole foods, clean, rarely eats out maybe"},{"startTime":4050.115,"endTime":4060.362,"body":"a little bit on the weekends, but is eating at home most of the time."},{"startTime":4060.363,"endTime":4072.254,"body":"So a couple of things that are helpful for disseminating this top level information in"},{"startTime":4060.363,"endTime":4072.254,"body":"terms of body fat distribution from male to female with males."},{"startTime":4072.254,"endTime":4072.534,"body":"Right."},{"startTime":4072.534,"endTime":4078.219,"body":"And if you can think about if you are a male think about yourself you know your dad uncles"},{"startTime":4072.534,"endTime":4078.219,"body":"whatever friends."},{"startTime":4078.375,"endTime":4087.85,"body":"For a male body fat pattern distribution, we store much more body fat in the Android"},{"startTime":4078.375,"endTime":4087.85,"body":"region around our stomach midsection lower back."},{"startTime":4087.85,"endTime":4090.533,"body":"Our legs are typically much leaner."},{"startTime":4090.698,"endTime":4097.183,"body":"comparatively to a female body fat storage pattern, the opposite is largely true."},{"startTime":4097.2029999999995,"endTime":4107.952,"body":"Women tend to be much more leaner through the midsection, through the waist with a"},{"startTime":4097.2029999999995,"endTime":4107.952,"body":"disproportionately higher amount of body fat below the waist, in the thighs, in the hips,"},{"startTime":4107.952,"endTime":4109.532999999999,"body":"in the glutes."},{"startTime":4109.532999999999,"endTime":4120.241,"body":"That's why women have on average much bigger butts than men, because of just how body fat"},{"startTime":4109.532999999999,"endTime":4120.241,"body":"is differently distributed based off of hormone profile."},{"startTime":4120.982,"endTime":4128.623,"body":"So with that information, we take into account that on average women are leaner in the"},{"startTime":4120.982,"endTime":4128.623,"body":"midsection."},{"startTime":4128.743,"endTime":4129.723,"body":"Okay."},{"startTime":4129.724,"endTime":4134.724,"body":"Now the next part in here, 13 % body fat."},{"startTime":4134.844,"endTime":4144.044,"body":"Immediately when I am getting this information, what stands out to me is about depending"},{"startTime":4134.844,"endTime":4144.044,"body":"on the source of information."},{"startTime":4144.26,"endTime":4150.907,"body":"About 11 to 12 % body fat for women is considered essential."},{"startTime":4151.008,"endTime":4157.474,"body":"Essential for normal hormone process, monthly cycle, et cetera, et cetera."},{"startTime":4157.535,"endTime":4165.443,"body":"Women on stage, on stage in bodybuilding competitions temporarily dip below this, right?"},{"startTime":4165.444,"endTime":4172.649,"body":"Now, if you know where I'm heading, what that means is that 13 % body fat for a female,"},{"startTime":4165.444,"endTime":4172.649,"body":"you are fucking shredded."},{"startTime":4172.77,"endTime":4178.374,"body":"Okay, so this lady is not 13 % body fat, right?"},{"startTime":4178.434,"endTime":4180.856,"body":"And that's no shade or anything at her."},{"startTime":4180.856,"endTime":4183.038,"body":"Who knows where that information comes from?"},{"startTime":4183.038,"endTime":4193.126,"body":"Maybe it's one of those scales that you hold onto the things, If I had a dime for every"},{"startTime":4183.038,"endTime":4193.126,"body":"time someone told me they were, you know, sub 10 % body fat and they're easily double it,"},{"startTime":4193.126,"endTime":4194.186,"body":"I would have..."},{"startTime":4194.467,"endTime":4195.698,"body":"A lot more money than I do now."},{"startTime":4195.698,"endTime":4196.949,"body":"Let's put it that way."},{"startTime":4196.95,"endTime":4199.116,"body":"We're just not 13 percent body fat."},{"startTime":4199.116,"endTime":4199.466,"body":"Right."},{"startTime":4199.466,"endTime":4200.918,"body":"It's simple as that."},{"startTime":4200.918,"endTime":4207.585,"body":"The only other potential implicating factors could be very, very poor digestion."},{"startTime":4207.683,"endTime":4221.459,"body":"eating continuously eating trigger foods that have us bloated water attentive gassy in"},{"startTime":4207.683,"endTime":4221.459,"body":"digestion in disarray because if you've also ever seen someone come in really watery and"},{"startTime":4221.459,"endTime":4231.658,"body":"soft looking in a bodybuilding show it's because their digestion got all fucked up the"},{"startTime":4221.459,"endTime":4231.658,"body":"night before and it completely washes everything out and makes them look like they're 15 %"},{"startTime":4231.658,"endTime":4237.627,"body":"body fat when they're really six or seven with a disastrous GI situation going on."},{"startTime":4237.627,"endTime":4237.987,"body":"on."},{"startTime":4237.987,"endTime":4248.092,"body":"So now to answer the question how to tighten abdominal area you're just not as lean as you"},{"startTime":4237.987,"endTime":4248.092,"body":"think you are unfortunately."},{"startTime":4248.092,"endTime":4252.514,"body":"So like I said I asked uh this person for more information."},{"startTime":4252.514,"endTime":4258.687,"body":"I will follow up and provide her a little bit of extra uh purposeful context."},{"startTime":4258.687,"endTime":4266.521,"body":"But yeah at 13 percent body fat as a woman that is unsustainably lean unsustainably lean."},{"startTime":4266.765,"endTime":4281.342,"body":"which means abs are very, very well defined unless there is some sort of gastrointestinal"},{"startTime":4266.765,"endTime":4281.342,"body":"issue going on, which is blurring all of that detail because of the gastrointestinal"},{"startTime":4281.342,"endTime":4282.263,"body":"distress."},{"startTime":4282.263,"endTime":4288.672,"body":"So really, really cool question that you have to kind of dig through the information a"},{"startTime":4282.263,"endTime":4288.672,"body":"little bit, but."},{"startTime":4288.672,"endTime":4292.477,"body":"As always, thank you for listening to Eat, Train, Prosper."},{"startTime":4292.477,"endTime":4296.532,"body":"Brian and I will be back in two weeks time."},{"startTime":4296.532,"endTime":4306.082,"body":"As always, any comments or questions about anything from this episode, please leave us a"},{"startTime":4296.532,"endTime":4306.082,"body":"comment below in the YouTube comment section and we'll talk to you soon."}]}