{"version":"1.0.0","segments":[{"startTime":25.0,"endTime":25.886,"body":"What's going on, guys?"},{"startTime":25.886,"endTime":27.446,"body":"Welcome back to Eat Train Prosper."},{"startTime":27.446,"endTime":29.898,"body":"Today is episode 218."},{"startTime":29.898,"endTime":33.71,"body":"Brian and myself, and we are talking progression models."},{"startTime":33.71,"endTime":42.555,"body":"So Brian has laid out a fantastic episode for us walking through various progression"},{"startTime":33.71,"endTime":42.555,"body":"models that you can use in your training career."},{"startTime":42.555,"endTime":46.177,"body":"But before we dive into that, as always, Brian, what's the latest?"},{"startTime":46.178,"endTime":48.309,"body":"Yeah, I got new blood work back."},{"startTime":48.309,"endTime":53.831,"body":"this is the second blood work that I got since starting TRT in December."},{"startTime":53.831,"endTime":57.553,"body":"So I did blood work initially in early February."},{"startTime":57.553,"endTime":65.23599999999999,"body":"And for anyone that listened back then, uh my T levels were 1170, my total T at that"},{"startTime":57.553,"endTime":65.23599999999999,"body":"point."},{"startTime":65.356,"endTime":74.11,"body":"And my free was listed as 35, um, which I think was at the top of the range or slightly"},{"startTime":65.356,"endTime":74.11,"body":"above the top of the range."},{"startTime":74.11,"endTime":75.28,"body":"It was close."},{"startTime":75.281,"endTime":81.013,"body":"the new blood work I got uses a different parameter system."},{"startTime":81.013,"endTime":87.446,"body":"So my free came back at I don't know what was it, 1300 or something like that."},{"startTime":87.446,"endTime":92.968,"body":"It was a completely different system, but basically it put me like just above the range."},{"startTime":92.968,"endTime":104.553,"body":"And then interestingly, my SHGB, SHBG was twenty-five, which is relatively low, which I"},{"startTime":92.968,"endTime":104.553,"body":"think Aaron explains why I might"},{"startTime":104.553,"endTime":114.458,"body":"have higher free testosterone and then to not vary the lead, my total testosterone dropped"},{"startTime":104.553,"endTime":114.458,"body":"all the way to six ninety nine or I guess seven hundred."},{"startTime":114.458,"endTime":120.93,"body":"So a huge decline in my total testosterone, but free seems to be acting above the range"},{"startTime":114.458,"endTime":120.93,"body":"with low SHBG."},{"startTime":120.93,"endTime":122.451,"body":"What do you think about all that?"},{"startTime":122.452,"endTime":123.546,"body":"You're on mute."},{"startTime":124.108,"endTime":127.13,"body":"How many times per week do you administer your testosterone?"},{"startTime":129.112,"endTime":131.12,"body":"What day did you get the lab draw done?"},{"startTime":131.12,"endTime":131.67000000000002,"body":"on both of them."},{"startTime":131.67000000000002,"endTime":133.066,"body":"It was two days later."},{"startTime":133.067,"endTime":134.289,"body":"Yeah, that's strange then."},{"startTime":134.289,"endTime":138.864,"body":"I mean that 'cause there's always gonna be a little bit of a of a you know a a sh"},{"startTime":134.289,"endTime":138.864,"body":"shuttling."},{"startTime":138.864,"endTime":144.941,"body":"How how close was the first set of lab work to when you started the TRT?"},{"startTime":144.962,"endTime":148.128,"body":"It was six weeks after."},{"startTime":148.542,"endTime":152.204,"body":"See, at six weeks, you should be pretty much shut down endogenously."},{"startTime":152.204,"endTime":154.936,"body":"Um, that's that's pretty interesting."},{"startTime":154.936,"endTime":159.861,"body":"I mean, that's effectively like a 45% drop or something like that, right?"},{"startTime":159.861,"endTime":170.417,"body":"Um, yeah, that one uh because normally the the reason I would ask that first question is"},{"startTime":159.861,"endTime":170.417,"body":"like if lab work one, you you got labs the day after you pin, you're gonna, you know,"},{"startTime":170.417,"endTime":171.567,"body":"catch a peak."},{"startTime":171.567,"endTime":176.11,"body":"And then if this other one you're you know catching a bottom, that's an obvious"},{"startTime":171.567,"endTime":176.11,"body":"discrepancy."},{"startTime":176.549,"endTime":183.323,"body":"Um, but that's a pretty interesting oh, was the sorry, was the assay method the same?"},{"startTime":183.323,"endTime":192.683,"body":"Uh I know you said the the units were different for total or sorry, free, but was it were"},{"startTime":183.323,"endTime":192.683,"body":"they both like LCMS or were they both just the the normal assay?"},{"startTime":192.683,"endTime":194.635,"body":"Um, and I'm guessing they're different."},{"startTime":194.635,"endTime":202.358,"body":"When I talked to ChatGPT about it, they mentioned that things seem to be um different in"},{"startTime":194.635,"endTime":202.358,"body":"whatever assay word you used."},{"startTime":202.358,"endTime":209.362,"body":"Um so I did the second one with Quest and the first one was with Vibrant, which I think"},{"startTime":202.358,"endTime":209.362,"body":"goes through Lab Core."},{"startTime":209.362,"endTime":215.285,"body":"So um yeah, I I don't know if they're necessarily like equal comparisons."},{"startTime":215.538,"endTime":226.248,"body":"Yeah, I I would say given that your actions were the same around the time of of testing"},{"startTime":215.538,"endTime":226.248,"body":"and and that sort of thing and getting that much of a discrepancy and it's the same and"},{"startTime":226.248,"endTime":230.452,"body":"you're not using like underground gear or anything, it's it's from the pharmacy through"},{"startTime":226.248,"endTime":230.452,"body":"through that."},{"startTime":230.452,"endTime":236.556,"body":"So I I would say it's probably a a testing thing, but that's it is a it's quite a stark"},{"startTime":230.452,"endTime":236.556,"body":"difference."},{"startTime":236.556,"endTime":238.767,"body":"Yeah, seven hundred to almost twelve hundred."},{"startTime":238.767,"endTime":240.728,"body":"So yeah, it's a big difference."},{"startTime":240.728,"endTime":246.57,"body":"I actually like feel I can't notice a difference in the way I feel or function or or"},{"startTime":240.728,"endTime":246.57,"body":"anything like that though."},{"startTime":246.57,"endTime":253.853,"body":"Like to me, it still feels like I got that ten percent boop boost across the board that"},{"startTime":246.57,"endTime":253.853,"body":"you know I mentioned from TRT in general."},{"startTime":253.853,"endTime":255.653,"body":"So I'll just keep an eye on it."},{"startTime":255.653,"endTime":264.497,"body":"And I think going forward I'll probably end up using the quest because it's super easy and"},{"startTime":255.653,"endTime":264.497,"body":"the vibrant one has to like prescribed from my doctor and stuff, whereas quest I just go"},{"startTime":264.497,"endTime":265.597,"body":"do it myself."},{"startTime":265.849,"endTime":273.152,"body":"so I think every like six to twelve weeks I'll just go do it at quest myself, and then"},{"startTime":265.849,"endTime":273.152,"body":"we'll have kind of tangible comparisons going forward from there."},{"startTime":273.153,"endTime":280.937,"body":"but one thing that was interesting on the blood work too is I was uh I think I mentioned"},{"startTime":273.153,"endTime":280.937,"body":"this on the podcast that I was a little bit concerned about my white blood cell count"},{"startTime":280.937,"endTime":282.217,"body":"being too low."},{"startTime":282.718,"endTime":286.049,"body":"And uh so the last two times I tested, it was below the range."},{"startTime":286.049,"endTime":290.241,"body":"And then the last time I tested in February, it was like way below the range."},{"startTime":290.245,"endTime":292.246,"body":"Um, so I was like a little bit nervous about that."},{"startTime":292.246,"endTime":294.808,"body":"Like, where was my white blood cell count gonna be now?"},{"startTime":294.808,"endTime":296.629,"body":"And it had popped back up into the range."},{"startTime":296.629,"endTime":299.81,"body":"It's on the lower side of the range, but it's at least within the normal range."},{"startTime":299.81,"endTime":302.512,"body":"It's about double where it was in February."},{"startTime":302.512,"endTime":304.783,"body":"So um, so I think that's positive."},{"startTime":304.783,"endTime":306.234,"body":"I'm I'm really happy about that."},{"startTime":306.234,"endTime":308.355,"body":"Um, glucose is good."},{"startTime":308.355,"endTime":311.017,"body":"It was like high 80s for fasting."},{"startTime":311.017,"endTime":313.528,"body":"I didn't get insulin done because it's always low."},{"startTime":313.528,"endTime":314.959,"body":"I'm not too worried about it."},{"startTime":315.019,"endTime":318.879,"body":"interestingly, my ALT and AST liver enzymes."},{"startTime":318.879,"endTime":320.77,"body":"are the lowest they've been in years."},{"startTime":320.77,"endTime":329.496,"body":"I don't know if this has to do with again using a different testing service and stuff, but"},{"startTime":320.77,"endTime":329.496,"body":"they were twenty and twenty two, whereas usually I'm like twenty-six, twenty-eight,"},{"startTime":329.496,"endTime":330.877,"body":"something like that."},{"startTime":331.137,"endTime":335.6,"body":"and then the only thing really that I estradial was a little high."},{"startTime":335.661,"endTime":337.155,"body":"it was like slightly above the range."},{"startTime":337.155,"endTime":339.503,"body":"It was like forty four or something like that."},{"startTime":339.693,"endTime":341.004,"body":"so that's semi interesting."},{"startTime":341.004,"endTime":346.968,"body":"But the only thing that I'm now semi concerned about is that my uric acid is continuing to"},{"startTime":341.004,"endTime":346.968,"body":"climb."},{"startTime":346.968,"endTime":348.319,"body":"And so that was"},{"startTime":348.799,"endTime":353.2,"body":"above seven this time, which is the highest I've ever seen uric acid."},{"startTime":353.2,"endTime":365.024,"body":"And so I'm guessing that is a sign that I probably need to slow down on my sugar"},{"startTime":353.2,"endTime":365.024,"body":"consumption because while the sugar isn't affecting my glucose or my insulin or any of"},{"startTime":365.024,"endTime":371.146,"body":"that stuff, it does seem to be manifesting an inflammation in the uric acid component"},{"startTime":365.024,"endTime":371.146,"body":"maybe a little bit."},{"startTime":371.146,"endTime":374.207,"body":"So uh we'll see if I can make some changes there."},{"startTime":374.208,"endTime":378.383,"body":"Did you also get like did you get a C P and in lipid numbers?"},{"startTime":378.383,"endTime":381.538,"body":"Yes, yeah, all that stuff is good as it ever is."},{"startTime":381.538,"endTime":382.254,"body":"Uh"},{"startTime":382.254,"endTime":386.617,"body":"no no tangible rise in in hemoglobin or hematocrit."},{"startTime":386.617,"endTime":388.358,"body":"you know, the hematocrit's a little higher."},{"startTime":388.358,"endTime":390.279,"body":"It went from forty four to forty eight."},{"startTime":390.279,"endTime":398.102,"body":"That's actually the thing that Chat GPT flagged for me, being that it's closing in on like"},{"startTime":390.279,"endTime":398.102,"body":"the top twenty five percent of the range or whatever."},{"startTime":398.102,"endTime":404.675,"body":"Um, so I might consider donating blood, but it said at this point at forty eight, it's not"},{"startTime":398.102,"endTime":404.675,"body":"anything that's dire."},{"startTime":404.676,"endTime":413.289,"body":"So, I mean, I I have my own kind of it's not my own opinion, it's things that I've picked"},{"startTime":404.676,"endTime":413.289,"body":"up as as from through reading a bunch."},{"startTime":413.289,"endTime":415.45,"body":"Hemoglobin is what you really care about."},{"startTime":415.45,"endTime":417.471,"body":"Hemoglobin is blood viscosity."},{"startTime":417.471,"endTime":423.253,"body":"Your hematocrit can rise for a little bit of like acute dehydration."},{"startTime":423.253,"endTime":427.193,"body":"So one of the things when you're getting labs, like make sure you go in with them to like"},{"startTime":427.193,"endTime":431.277,"body":"40, 60 ounces of water beforehand, and a lot of that stuff will shake out."},{"startTime":431.277,"endTime":440.848,"body":"But in certain individuals, and in my coaching experience, because the the TRT effect,"},{"startTime":431.277,"endTime":440.848,"body":"obviously we know it affects everyone a little bit differently."},{"startTime":440.848,"endTime":446.533,"body":"Um, and one of the kind of premier what do I want to call it, like"},{"startTime":446.651,"endTime":456.687,"body":"Concerns or worries were that uh because T TRT or exogenous testosterone, as I should"},{"startTime":446.651,"endTime":456.687,"body":"really put it, can cause rises in hemoglobin and hematocrit."},{"startTime":456.687,"endTime":465.793,"body":"And in my coaching experience, the the individuals or the males that I see this happen"},{"startTime":456.687,"endTime":465.793,"body":"most often to caucasian males, right?"},{"startTime":465.793,"endTime":470.456,"body":"At a at a disproportionate higher higher uh amount than everyone else."},{"startTime":470.809,"endTime":476.093,"body":"But hemoglobin is is the real kind of thing to concern yourself uh about there."},{"startTime":476.093,"endTime":477.414,"body":"Um and I've seen it."},{"startTime":477.414,"endTime":488.181,"body":"I've had like a normal, healthy 26-year-old male and like 250 milligrams of testosterone,"},{"startTime":477.414,"endTime":488.181,"body":"which is obviously is not TRT, but it's still you know relatively low in in and just"},{"startTime":488.642,"endTime":490.843,"body":"hemoglobin just a runaway train."},{"startTime":490.843,"endTime":493.495,"body":"And I'd be like, yeah, steroids aren't for you, my friend."},{"startTime":493.495,"endTime":493.905,"body":"Sorry."},{"startTime":493.905,"endTime":497.708,"body":"Um, but that's the thing I would I would look into most."},{"startTime":497.708,"endTime":507.471,"body":"Yeah, I got sixteen point two this time and it was fifteen point two last time, which is"},{"startTime":497.708,"endTime":507.471,"body":"still below the top of the range, but it's in the the the top ish of the range."},{"startTime":507.696,"endTime":513.531,"body":"And it's not uncommon to see a rise, but then it's ch it's not like it continues to rise."},{"startTime":513.531,"endTime":516.804,"body":"It's just like your new baseline on testosterone sort of thing."},{"startTime":516.804,"endTime":523.55,"body":"Um, and then I know historically your lipids have always been like about as as good as"},{"startTime":516.804,"endTime":523.55,"body":"they get."},{"startTime":523.55,"endTime":525.258,"body":"Did you notice any change there?"},{"startTime":525.258,"endTime":527.328,"body":"It actually looks maybe even better."},{"startTime":527.328,"endTime":532.693,"body":"Um I I have my triglycerides are forty-two."},{"startTime":534.2139999999999,"endTime":543.83,"body":"LDL is sixty-three, HDL is fifty-five, and that is all they gave me uh on this one."},{"startTime":543.831,"endTime":544.561,"body":"Yeah."},{"startTime":544.561,"endTime":545.221,"body":"It's pretty good."},{"startTime":545.221,"endTime":547.582,"body":"I mean, I'm I'm not my lipids have always been strong."},{"startTime":547.582,"endTime":551.872,"body":"My sugar response, H B A one C and glucose stuff has always been strong."},{"startTime":551.872,"endTime":554.514,"body":"Uh the liver was always slightly concerning."},{"startTime":554.514,"endTime":562.246,"body":"Now uric acid is slightly concerning and obviously I'm keeping an eye on hemoglobin,"},{"startTime":554.514,"endTime":562.246,"body":"hematocrit, white blood cell count, and all of that stuff too."},{"startTime":562.246,"endTime":566.267,"body":"And then my kidneys it's tough to say with the creatine."},{"startTime":566.267,"endTime":569.848,"body":"All of my kidney markers are showing negative off the board high."},{"startTime":569.848,"endTime":572.132,"body":"Um, but that's"},{"startTime":572.132,"endTime":575.437,"body":"get a next time just get us a statin C in an E"},{"startTime":575.437,"endTime":583.11,"body":"do on my blood work from my doctor, but this time that wasn't included in the test, so"},{"startTime":575.437,"endTime":583.11,"body":"yeah, but overall I think it's all good."},{"startTime":583.11,"endTime":589.983,"body":"Uh gonna get tested again in six to twelve weeks and see where that T levels are and then"},{"startTime":583.11,"endTime":589.983,"body":"obviously track the estradiol and stuff like that too."},{"startTime":589.984,"endTime":590.33,"body":"Yep."},{"startTime":590.33,"endTime":591.044,"body":"All right, cool."},{"startTime":591.044,"endTime":593.775,"body":"Um anything else on that?"},{"startTime":594.15,"endTime":594.74,"body":"I do actually."},{"startTime":594.74,"endTime":597.031,"body":"I I have an update that's very, very related."},{"startTime":597.031,"endTime":602.616,"body":"So I'm constantly on the lookout for for things, the just you know, better services, those"},{"startTime":597.031,"endTime":602.616,"body":"sorts of things."},{"startTime":602.616,"endTime":609.839,"body":"And one of the things, you know, we we talk about on the podcast just semi-regularly is is"},{"startTime":602.616,"endTime":609.839,"body":"blood work and ordering your own labs."},{"startTime":609.839,"endTime":617.783,"body":"So there's certain companies that are are better than others, but I've always kind of"},{"startTime":609.839,"endTime":617.783,"body":"known and just looked at the discrepancies in pricing."},{"startTime":618.071,"endTime":625.704,"body":"And it's it's always very interesting because I know there's like private MD labs, there's"},{"startTime":618.071,"endTime":625.704,"body":"Algo RX, there's any lab tests now."},{"startTime":625.704,"endTime":633.188,"body":"You can buy tests directly from Quest or Lab Core, and the pricing is all over the all"},{"startTime":625.704,"endTime":633.188,"body":"over the place."},{"startTime":633.188,"endTime":637.96,"body":"Like for example, one thing just to get like a total testosterone, it might be like $70."},{"startTime":637.96,"endTime":640.981,"body":"You can go with another one where it's like 21."},{"startTime":640.981,"endTime":643.912,"body":"And it it's kind of the wild west."},{"startTime":643.912,"endTime":647.976,"body":"obviously, there's your your TRT clinics and stuff, and obviously everyone has their"},{"startTime":643.912,"endTime":647.976,"body":"profit margins, but I always"},{"startTime":647.976,"endTime":654.33,"body":"Knew that there was a there was the door was there for someone to do it much better, and"},{"startTime":647.976,"endTime":654.33,"body":"finally I have found it."},{"startTime":654.33,"endTime":657.733,"body":"And I've been I I bought labs with this company myself."},{"startTime":657.733,"endTime":660.224,"body":"tomorrow morning I'm going to go get them done."},{"startTime":660.225,"endTime":662.687,"body":"The company is called Good Labs."},{"startTime":662.687,"endTime":664.228,"body":"Goodlabs.com."},{"startTime":664.228,"endTime":671.553,"body":"You can order your own private blood work, and their kind of stake in the ground are the"},{"startTime":664.228,"endTime":671.553,"body":"cheapest."},{"startTime":672.402,"endTime":676.764,"body":"Lab work in the United States, anywhere, or that you can find."},{"startTime":676.974,"endTime":679.966,"body":"you can buy a la carte and then they have pre-built packages."},{"startTime":679.966,"endTime":683.407,"body":"They have like a bodybuilder package, which is really, really good."},{"startTime":683.407,"endTime":693.372,"body":"The caveat on the bodybuilder package is they don't include a fasting insulin, but you can"},{"startTime":683.407,"endTime":693.372,"body":"add fasting insulin for a whopping four dollars."},{"startTime":693.372,"endTime":696.173,"body":"Okay, so"},{"startTime":696.497,"endTime":698.337,"body":"That is what I've been sending clients to."},{"startTime":698.337,"endTime":705.902,"body":"Uh, I posted uh in my little my progress squad broadcast group, but I wanted to get it out"},{"startTime":698.337,"endTime":705.902,"body":"to the podcast as well."},{"startTime":705.902,"endTime":711.345,"body":"Uh the best part about it is it's like I said, best the cheapest labs you can find."},{"startTime":711.405,"endTime":717.749,"body":"And on top of that, I also have a 20% discount code for what's already the cheapest."},{"startTime":717.749,"endTime":722.031,"body":"That code is G3Q6G6."},{"startTime":723.879,"endTime":730.438,"body":"Anyone out there, I implore you to pause the podcast, go take a look and see what the"},{"startTime":723.879,"endTime":730.438,"body":"pricing actually is."},{"startTime":730.438,"endTime":734.703,"body":"It is finally very, very competitive."},{"startTime":734.703,"endTime":736.024,"body":"I I I can't even call it competitive."},{"startTime":736.024,"endTime":737.566,"body":"It it's better than anything you'll find."},{"startTime":737.566,"endTime":738.775,"body":"Um"},{"startTime":738.775,"endTime":743.243,"body":"I'm there right now looking at it and I am also quite floored by the cost of some of these"},{"startTime":738.775,"endTime":743.243,"body":"stuff."},{"startTime":743.243,"endTime":746.99,"body":"Like a C B C with differential platelet is four dollars."},{"startTime":746.99,"endTime":748.987,"body":"So yeah."},{"startTime":748.987,"endTime":753.732,"body":"let's say, let's say you're you're not, you know, someone on testosterone or you don't"},{"startTime":748.987,"endTime":753.732,"body":"really care about your hormones."},{"startTime":753.732,"endTime":759.847,"body":"You just want to get your your your basics, a CBC, a CMP, a liver enzyme sort of thing."},{"startTime":759.847,"endTime":762.689,"body":"It's probably like $24, $25."},{"startTime":763.05,"endTime":765.432,"body":"It's incredibly inexpensive."},{"startTime":765.432,"endTime":768.855,"body":"So um that I'm very, very excited about."},{"startTime":768.856,"endTime":769.257,"body":"to use."},{"startTime":769.257,"endTime":775.853,"body":"And then what's really cool too is let's say you're someone who you're really strapped for"},{"startTime":769.257,"endTime":775.853,"body":"money and you don't have the money to go spend on labs."},{"startTime":775.853,"endTime":780.236,"body":"They have a program where if you go donate your blood,"},{"startTime":780.701,"endTime":788.546,"body":"You can get free labs through the donation of your blood because when you're donating"},{"startTime":780.701,"endTime":788.546,"body":"blood, they're already taking your blood out."},{"startTime":788.606,"endTime":793.01,"body":"So they take a small subset of that to run the labs with and send it to you."},{"startTime":793.01,"endTime":800.175,"body":"So you you can donate, obviously do good for the blood banks, and then you get some some"},{"startTime":793.01,"endTime":800.175,"body":"labs included in that."},{"startTime":800.175,"endTime":802.677,"body":"It's it's a wonderful company."},{"startTime":802.677,"endTime":803.497,"body":"I'm"},{"startTime":803.643,"endTime":809.706,"body":"I the day that I found that I I was like just going down the rabbit holes of reading it"},{"startTime":803.643,"endTime":809.706,"body":"and I was really pumped about it and excited to share."},{"startTime":809.706,"endTime":817.029,"body":"So a good company offering a good product uh and and I think that uh our listeners can"},{"startTime":809.706,"endTime":817.029,"body":"take some some good use of that as well."},{"startTime":817.029,"endTime":817.85,"body":"Sweet."},{"startTime":817.85,"endTime":819.15,"body":"Sounds good, man."},{"startTime":820.772,"endTime":831.448,"body":"my only other update is that this next weekend, not like in three days, but in ten days,"},{"startTime":820.772,"endTime":831.448,"body":"um, we have a huge event with uh a bunch of friends."},{"startTime":831.448,"endTime":840.304,"body":"We're bringing in like ten of our friends from the West Coast from our twenties and about"},{"startTime":831.448,"endTime":840.304,"body":"twenty of our friends from Boulder and we're renting a house in Denver and throwing a huge"},{"startTime":840.304,"endTime":846.296,"body":"party on Saturday with a pool and stuff, and then we're all going to the lane eight show"},{"startTime":840.304,"endTime":846.296,"body":"in Denver."},{"startTime":846.296,"endTime":846.926,"body":"that evening."},{"startTime":846.926,"endTime":852.896,"body":"So huge weekend Thursday through Sunday, raging like I'm in college again."},{"startTime":852.896,"endTime":855.561,"body":"And uh I'm actually quite excited for it."},{"startTime":855.561,"endTime":866.267,"body":"Not excited for how I feel the week after, but I'm excited to connect with all my people"},{"startTime":855.561,"endTime":866.267,"body":"and introduce some new ones to the experience and uh feel a little bit like I'm back"},{"startTime":866.267,"endTime":868.888,"body":"raging again in in Pacific Beach, you know?"},{"startTime":869.23,"endTime":870.431,"body":"Yeah."},{"startTime":870.955,"endTime":872.036,"body":"That's exciting."},{"startTime":872.036,"endTime":872.217,"body":"Yeah."},{"startTime":872.217,"endTime":873.181,"body":"What do you got?"},{"startTime":873.181,"endTime":879.572,"body":"thing uh in September, September 18th, 19th, and 20th, I have my refining hypertrophy"},{"startTime":873.181,"endTime":879.572,"body":"seminar."},{"startTime":879.572,"endTime":883.696,"body":"three days in person here at the refinery gym in Salt Lake City, Utah."},{"startTime":883.696,"endTime":886.197,"body":"It is the weekend before the Olympia."},{"startTime":886.197,"endTime":892.81,"body":"So if you are already traveling for the Olympia, Salt Lake City is only a six-hour drive"},{"startTime":886.197,"endTime":892.81,"body":"from Vegas and come learn."},{"startTime":892.81,"endTime":895.021,"body":"is myself and Ben Broughton."},{"startTime":895.181,"endTime":897.612,"body":"Three days in person, three full days."},{"startTime":897.612,"endTime":899.463,"body":"Um, very, very excited about that."},{"startTime":899.463,"endTime":902.484,"body":"So you can email me or DM me on Instagram for details and I'll"},{"startTime":902.484,"endTime":904.942,"body":"I'll send over the full brochure for you."},{"startTime":904.942,"endTime":905.311,"body":"Sweet."},{"startTime":905.311,"endTime":906.375,"body":"That's awesome."},{"startTime":906.376,"endTime":906.798,"body":"Cool."},{"startTime":906.798,"endTime":908.43,"body":"I'm ready to dive in if you are."},{"startTime":908.43,"endTime":909.191,"body":"Yeah, man."},{"startTime":909.191,"endTime":910.492,"body":"Um, okay, cool."},{"startTime":910.492,"endTime":914.314,"body":"So this topic is called progression models."},{"startTime":914.315,"endTime":915.986,"body":"That is somewhat accurate."},{"startTime":915.986,"endTime":924.982,"body":"I think another way of describing it would simply be like different rep schemes and ways"},{"startTime":915.986,"endTime":924.982,"body":"to like organize your training so that you can progress in some manner."},{"startTime":925.063,"endTime":935.21,"body":"And it would be prudent to note that all of these are just essentially like different ways"},{"startTime":925.063,"endTime":935.21,"body":"to."},{"startTime":935.471,"endTime":946.216,"body":"to get stronger and build hypertrophy that of ultimately need to still follow the same"},{"startTime":935.471,"endTime":946.216,"body":"parameters as the ways that we're all used to, which are linear progression or double"},{"startTime":946.216,"endTime":947.246,"body":"progression."},{"startTime":947.246,"endTime":957.852,"body":"And I guess to kind of clarify what those really mean, they're both kind of ways to to"},{"startTime":947.246,"endTime":957.852,"body":"just add weight and/or reps to the bar over time."},{"startTime":957.852,"endTime":961.533,"body":"Linear progression could be something as simple as"},{"startTime":961.534,"endTime":964.315,"body":"Uh, you know, whenever I can, I add a rep."},{"startTime":964.315,"endTime":968.394,"body":"And when I get to a certain point, I maybe decide that I should add some weight."},{"startTime":968.394,"endTime":971.058,"body":"Uh linear progression might use a same rep target."},{"startTime":971.058,"endTime":973.159,"body":"So you might be like sixes or eights."},{"startTime":973.159,"endTime":977.941,"body":"And you simply just go until you can hit all your sets of eight, and then you add a little"},{"startTime":973.159,"endTime":977.941,"body":"weight, and you just stay with it."},{"startTime":977.941,"endTime":980.282,"body":"You get all your sets of eight, and then you add a little weight."},{"startTime":980.282,"endTime":986.834,"body":"And this can take weeks, months, depending on where you are in your journey to add even a"},{"startTime":980.282,"endTime":986.834,"body":"rep or to add five pounds or whatever."},{"startTime":986.834,"endTime":988.845,"body":"Um it can be quite monotonous."},{"startTime":988.845,"endTime":991.186,"body":"And then kind of related to linear progression is"},{"startTime":991.186,"endTime":995.609,"body":"Double progression, which is essentially linear progression with a rep range."},{"startTime":995.609,"endTime":999.271,"body":"So instead of just choosing a rep target, you would say eight to twelve."},{"startTime":999.332,"endTime":1006.597,"body":"And uh you would either, similar to linear progression, you know, keep a same rep target."},{"startTime":1006.597,"endTime":1011.15,"body":"And, you know, when you can do all your three sets of eight, then you go to three sets of"},{"startTime":1006.597,"endTime":1011.15,"body":"nine, then you go to three sets of ten."},{"startTime":1011.15,"endTime":1016.586,"body":"And eventually when you get to 12, you're like, okay, I'll add weight, drop back to eight,"},{"startTime":1011.15,"endTime":1016.586,"body":"kind of build my way back up to 12."},{"startTime":1016.586,"endTime":1019.538,"body":"Um, there's also dynamic double progression."},{"startTime":1019.538,"endTime":1023.479,"body":"Which essentially double progresses each set individually."},{"startTime":1023.479,"endTime":1030.281,"body":"So you might have like one set, the first set where you get 12 reps, the next set where"},{"startTime":1023.479,"endTime":1030.281,"body":"you get 10, and the next set where you get eight."},{"startTime":1030.281,"endTime":1037.923,"body":"And then in that model, you would increase the weight only on the set that hit 12, and you"},{"startTime":1030.281,"endTime":1037.923,"body":"would keep the old weight for the set that was 10 and 8."},{"startTime":1037.923,"endTime":1041.5140000000001,"body":"And you would essentially just keep that old weight until one of those sets worked their"},{"startTime":1037.923,"endTime":1041.5140000000001,"body":"way up to 12."},{"startTime":1041.5140000000001,"endTime":1043.505,"body":"And then that set would also add weight."},{"startTime":1043.505,"endTime":1048.926,"body":"Um so they're basically just different ways to have some sort of pattern or system."},{"startTime":1048.926,"endTime":1052.909,"body":"To a way in which you can add weight and get stronger and see that happening over time."},{"startTime":1052.909,"endTime":1066.22,"body":"Um, while those are both the most proven and utilized methods for 100 years or whatever,"},{"startTime":1052.909,"endTime":1066.22,"body":"since people have been lifting weights, one of the main problems I see with those models"},{"startTime":1066.22,"endTime":1075.468,"body":"is that we often see form compromised because the pursuit is simply the ability to add"},{"startTime":1066.22,"endTime":1075.468,"body":"weight or add reps."},{"startTime":1075.468,"endTime":1078.075,"body":"And while that is actually correct, like"},{"startTime":1078.075,"endTime":1079.716,"body":"Like that that is the pursuit."},{"startTime":1079.716,"endTime":1083.778,"body":"No matter which method you use, you have to add weight or add reps eventually."},{"startTime":1083.999,"endTime":1091.463,"body":"It can be a little bit myopic to always just be focusing on did I add weight and did I add"},{"startTime":1083.999,"endTime":1091.463,"body":"reps?"},{"startTime":1091.463,"endTime":1099.328,"body":"And that can result in compromising a form, or even if it's not compromising a form, like"},{"startTime":1091.463,"endTime":1099.328,"body":"some little subtle minor adjustment."},{"startTime":1099.328,"endTime":1102.764,"body":"You and I have talked about this a lot on the podcast before, like."},{"startTime":1102.764,"endTime":1107.718,"body":"You've noted how now in your chest work you're trying not to like arch your back and lift"},{"startTime":1102.764,"endTime":1107.718,"body":"your chest up."},{"startTime":1107.718,"endTime":1117.647,"body":"Because what you've learned is that when you do that, that is a compensation and it's"},{"startTime":1107.718,"endTime":1117.647,"body":"taking some of the stress off of your chest, but it's allowing you to increase the load or"},{"startTime":1117.647,"endTime":1119.708,"body":"the reps that you're achieving."},{"startTime":1120.149,"endTime":1121.64,"body":"That is not what we want to do."},{"startTime":1121.64,"endTime":1125.954,"body":"Like we don't want to go from eight reps to ten reps to 12 reps."},{"startTime":1125.954,"endTime":1134.638,"body":"And then notice that, oh, we're arching the back a little more, or the chest is elevating"},{"startTime":1125.954,"endTime":1134.638,"body":"slightly, or I'm getting into more scapular retraction, or whatever it is."},{"startTime":1134.638,"endTime":1136.618,"body":"We need to make sure that form is consistent."},{"startTime":1136.618,"endTime":1148.553,"body":"And so a lot of these other methods that I'm gonna talk about using are really just ways"},{"startTime":1136.618,"endTime":1148.553,"body":"that I've found to get myself and my clients to focus less on the necessity of always"},{"startTime":1148.553,"endTime":1155.35,"body":"increasing weight or increasing reps, where maybe you can simply do it over a longer time"},{"startTime":1148.553,"endTime":1155.35,"body":"frame."},{"startTime":1155.35,"endTime":1164.157,"body":"Is is probably probably the best way to say what these what these subsequent methods do is"},{"startTime":1155.35,"endTime":1164.157,"body":"they just allow you to progress over a longer time frame in a way that isn't just every"},{"startTime":1164.157,"endTime":1167.158,"body":"session you're going in being like, did I beat the logbook?"},{"startTime":1167.339,"endTime":1173.123,"body":"so I think that would simply be my intro to this episode."},{"startTime":1173.123,"endTime":1177.366,"body":"And uh anything else that you want to like kind of spit back or add there?"},{"startTime":1177.706,"endTime":1180.128,"body":"I do have one and you and you touched on it lightly."},{"startTime":1180.128,"endTime":1189.256,"body":"Something that I've seen a few times from rather, you know, what we would consider notable"},{"startTime":1180.128,"endTime":1189.256,"body":"people in the industry in terms of their physiques, right?"},{"startTime":1189.256,"endTime":1191.968,"body":"The th I wouldn't necessarily call them like thought leaders or anything."},{"startTime":1191.968,"endTime":1203.387,"body":"Uh and I've seen them say using the same weight in reps as, you know, the previous week,"},{"startTime":1191.968,"endTime":1203.387,"body":"but with better form and better control is progression."},{"startTime":1203.508,"endTime":1204.746,"body":"And I"},{"startTime":1204.917,"endTime":1208.414,"body":"kind of strongly argue against that because it's"},{"startTime":1208.607,"endTime":1212.579,"body":"You shouldn't be compromising your form in the first place, right?"},{"startTime":1212.579,"endTime":1217.591,"body":"Which is i I I guess I'm I'm kind of putting, you know, the care the the carriage before"},{"startTime":1212.579,"endTime":1217.591,"body":"the horse."},{"startTime":1217.591,"endTime":1229.086,"body":"But yes, you like if if last week I got eight reps, but I was like wiggling or you know,"},{"startTime":1217.591,"endTime":1229.086,"body":"arching my chest or launching out of the bottom or bouncing and I do it cleaner this week,"},{"startTime":1229.086,"endTime":1234.188,"body":"yes, that is a progression, but you shouldn't be allowing those things to happen in the"},{"startTime":1229.086,"endTime":1234.188,"body":"first place."},{"startTime":1234.188,"endTime":1238.53,"body":"So uh that I would say don't allow the form compromises."},{"startTime":1238.53,"endTime":1244.595,"body":"For the reps, just get the honest reps that you have earned thus far."},{"startTime":1244.595,"endTime":1251.16,"body":"And then when the adaptations happen, you will have more honest reps once those have"},{"startTime":1244.595,"endTime":1251.16,"body":"occurred."},{"startTime":1251.522,"endTime":1252.492,"body":"Yeah, that's really well said."},{"startTime":1252.492,"endTime":1256.524,"body":"And I like the clarification of that, like that is in fact progression."},{"startTime":1256.524,"endTime":1261.125,"body":"We just don't want to actually put ourselves in a position where that needs to become the"},{"startTime":1256.524,"endTime":1261.125,"body":"progression."},{"startTime":1261.126,"endTime":1261.746,"body":"Yeah."},{"startTime":1261.746,"endTime":1271.039,"body":"And to Steve Hall does does something which I guess is kind of like what you're saying,"},{"startTime":1261.746,"endTime":1271.039,"body":"uh, where he'll actually let his form get a little carried away and get a little bit"},{"startTime":1271.039,"endTime":1278.505,"body":"compromised in the pursuit of adding weight, and he'll do this for a number of weeks in a"},{"startTime":1271.039,"endTime":1278.505,"body":"row, and then he'll do what's called like a form reset."},{"startTime":1278.505,"endTime":1288.582,"body":"And he'll go back to like perfect form again, but it will be um with slightly more weight"},{"startTime":1278.505,"endTime":1288.582,"body":"than where he started with perfect form the last time."},{"startTime":1288.582,"endTime":1295.527,"body":"And so that s fits into my model of thinking, this whole idea of let's make progressions"},{"startTime":1288.582,"endTime":1295.527,"body":"last over a longer period of time."},{"startTime":1295.527,"endTime":1306.314,"body":"While I still don't think that compromising form is necessarily the best way, it obviously"},{"startTime":1295.527,"endTime":1306.314,"body":"is something that can work as long as you have a structure that gets you back to good"},{"startTime":1306.314,"endTime":1308.191,"body":"where you can ensure that"},{"startTime":1308.191,"endTime":1311.889,"body":"Your progress wasn't simply just because you compromised for"},{"startTime":1312.388,"endTime":1322.608,"body":"Yeah, and I I guess I should also elaborate it's not that I never ever compromise form"},{"startTime":1312.388,"endTime":1322.608,"body":"because something that I I will sometimes do is let's say I have"},{"startTime":1324.001,"endTime":1326.512,"body":"A see a seated upper back cable row, right?"},{"startTime":1326.512,"endTime":1327.363,"body":"And I have three sets."},{"startTime":1327.363,"endTime":1329.794,"body":"And last week I went 12, 10, 8."},{"startTime":1329.794,"endTime":1331.625,"body":"And this week again I went 12, 10, 8."},{"startTime":1331.625,"endTime":1334.157,"body":"So there's no progressions that I've made."},{"startTime":1334.157,"endTime":1344.503,"body":"On that final set, after I get eight strict ones, and that's where I fail, I might throw"},{"startTime":1334.157,"endTime":1344.503,"body":"two to three cheater reps in there just to add a little bit of extra stimulus in the hopes"},{"startTime":1344.503,"endTime":1346.614,"body":"that there is now a sufficient adaptation."},{"startTime":1346.614,"endTime":1349.765,"body":"And next week I can get a clean nine."},{"startTime":1349.806,"endTime":1352.207,"body":"But it's I'm doing that at the end."},{"startTime":1352.269,"endTime":1356.342,"body":"And not compromising like an entire set of form or anything like that."},{"startTime":1356.351,"endTime":1357.412,"body":"Yeah, I do the same thing."},{"startTime":1357.412,"endTime":1364.257,"body":"Um, it's kind of like I've discussed before when I I've I still do partial reps on short"},{"startTime":1357.412,"endTime":1364.257,"body":"overload movements, but I used to be like obsessed with it."},{"startTime":1364.257,"endTime":1371.124,"body":"And that would be like something I would do is okay, you match your reps from last week,"},{"startTime":1364.257,"endTime":1371.124,"body":"but now this week we're gonna add in three partials, which we didn't do the prior week."},{"startTime":1371.124,"endTime":1374.597,"body":"Kind of the same ideas using some cheat reps, but you note that in your log."},{"startTime":1374.597,"endTime":1378.629,"body":"You don't count that as 11 reps, you count that as eight plus three or whatever."},{"startTime":1379.111,"endTime":1379.551,"body":"Yeah."},{"startTime":1379.551,"endTime":1381.432,"body":"All right, cool."},{"startTime":1381.432,"endTime":1384.765,"body":"well, the first method that I want to talk about is waveloading."},{"startTime":1384.765,"endTime":1396.138,"body":"And the reason I want to start with this one is because this is the way that I pretty much"},{"startTime":1384.765,"endTime":1396.138,"body":"train my clients across the board."},{"startTime":1396.138,"endTime":1400.139,"body":"Like I would say very rarely do I not take this approach with clients."},{"startTime":1400.42,"endTime":1410.613,"body":"And it's what I use for myself when I'm doing proper six week or eight week mesocycles,"},{"startTime":1400.42,"endTime":1410.613,"body":"like during my off season where I'm not biking as much in the winter."},{"startTime":1410.613,"endTime":1412.436,"body":"I usually will follow this model as well."},{"startTime":1412.436,"endTime":1420.823,"body":"In the summer when I'm only training twice a week or whatever, I tend to just kind of push"},{"startTime":1412.436,"endTime":1420.823,"body":"things a little more consistently week to week because I'm not really focused on"},{"startTime":1420.823,"endTime":1422.563,"body":"progressing so much."},{"startTime":1422.794,"endTime":1424.105,"body":"but I do love this model."},{"startTime":1424.105,"endTime":1427.238,"body":"So uh the first way I want to talk about it is for strength."},{"startTime":1427.238,"endTime":1431.831,"body":"And this is not the way I generally use it, but it's a good way to kind of like think"},{"startTime":1427.238,"endTime":1431.831,"body":"about it and conceptualize it."},{"startTime":1431.831,"endTime":1442.033,"body":"So a really popular one for strength, which we used to use in the CrossFit days, is the"},{"startTime":1431.831,"endTime":1442.033,"body":"432 waveloading system, which essentially has you do sets of four in one week."},{"startTime":1442.033,"endTime":1450.585,"body":"Or uh or one session and then three in the next week or the next session, whatever comes"},{"startTime":1442.033,"endTime":1450.585,"body":"up, and then two in the next one."},{"startTime":1450.585,"endTime":1455.167,"body":"So you're increasing weight each of those, and then you'll maybe do a D load week or"},{"startTime":1450.585,"endTime":1455.167,"body":"whatever."},{"startTime":1455.167,"endTime":1464.089,"body":"And when you get back to the fours, the idea is that you're doing your fours with five"},{"startTime":1455.167,"endTime":1464.089,"body":"more pounds than you were the prior session, the prior time you were doing fours."},{"startTime":1464.269,"endTime":1472.031,"body":"the way that I like to do it to kind of for hypertrophy purposes is instead of"},{"startTime":1464.269,"endTime":1472.031,"body":"manipulating reps like that, I like to manipulate the RIR."},{"startTime":1472.189,"endTime":1480.914,"body":"And so a typical way that I would set up a messo for a client is depending on the"},{"startTime":1472.189,"endTime":1480.914,"body":"movement, we'll just say it's a big compound like a squat or an RDL, it would go something"},{"startTime":1480.914,"endTime":1484.606,"body":"like four, three, two, one, zero, zero R I R."},{"startTime":1484.606,"endTime":1485.943,"body":"So that would be a six week messo."},{"startTime":1485.943,"endTime":1487.768,"body":"In week one, you're doing four R I R."},{"startTime":1487.768,"endTime":1490.97,"body":"In week six, you're ever week five and six, you're at zero R I R."},{"startTime":1490.97,"endTime":1495.973,"body":"And you would essentially stick with zero R I R until you can no longer progress for a"},{"startTime":1490.97,"endTime":1495.973,"body":"week."},{"startTime":1495.973,"endTime":1500.455,"body":"And then you would deload, go back to the four R I R and kind of work your way forward"},{"startTime":1495.973,"endTime":1500.455,"body":"again."},{"startTime":1500.563,"endTime":1510.944,"body":"Much like with the waveloading example with the strength, the idea is that when you get"},{"startTime":1500.563,"endTime":1510.944,"body":"back to the four RIR week, you're essentially able to do that with more weight than or"},{"startTime":1510.944,"endTime":1515.027,"body":"reps than you were able to do six weeks or eight weeks prior."},{"startTime":1515.197,"endTime":1524.29,"body":"so again, it's just extrapolating out this progression over six weeks instead of every"},{"startTime":1515.197,"endTime":1524.29,"body":"session getting in being like, I need to beat the logbook and try and move forward."},{"startTime":1524.29,"endTime":1529.771,"body":"And so it is possible that you get back to that four RIR week and"},{"startTime":1529.772,"endTime":1532.724,"body":"You add five pounds and you're like, crap, that was three R I R."},{"startTime":1532.724,"endTime":1534.145,"body":"That wasn't four R I R."},{"startTime":1534.145,"endTime":1539.208,"body":"I think that would be a good sign that maybe that didn't work for you that time, for"},{"startTime":1534.145,"endTime":1539.208,"body":"whatever reason."},{"startTime":1539.208,"endTime":1541.149,"body":"Your c recovery metrics were not in place."},{"startTime":1541.149,"endTime":1544.791,"body":"You weren't sleeping, you weren't eating, maybe you're in a deficit, you have a lot of"},{"startTime":1541.149,"endTime":1544.791,"body":"stress."},{"startTime":1544.791,"endTime":1546.993,"body":"Like a number of different reasons you could look at."},{"startTime":1546.993,"endTime":1555.348,"body":"But what I've found with clients almost across the board is that that progression over"},{"startTime":1546.993,"endTime":1555.348,"body":"those six weeks, as long as you're not in like a serious caloric deficit."},{"startTime":1555.348,"endTime":1559.882,"body":"Everyone gets back to that first week again at four R IR and they're then able to use more"},{"startTime":1555.348,"endTime":1559.882,"body":"weight."},{"startTime":1559.882,"endTime":1562.683,"body":"And then they get to three RIR and they're using more weight."},{"startTime":1562.714,"endTime":1572.621,"body":"I often will think of it as like the four RIR week will use the weight that the three IR R"},{"startTime":1562.714,"endTime":1572.621,"body":"IR week used the the meso before, and then the three R I R week will use the weight that"},{"startTime":1572.621,"endTime":1576.194,"body":"the that we used for the two RIR, the meso before."},{"startTime":1576.194,"endTime":1584.641,"body":"And so if you're able to do those and see week to week that the RIRs are lining up where"},{"startTime":1576.194,"endTime":1584.641,"body":"they should, then that's a sign that things were working and you were progressing."},{"startTime":1584.641,"endTime":1585.227,"body":"So"},{"startTime":1585.227,"endTime":1586.478,"body":"That's the way I like to do it."},{"startTime":1586.478,"endTime":1587.789,"body":"I just think it's very simple."},{"startTime":1587.789,"endTime":1589.74,"body":"It works really well for my clients."},{"startTime":1589.74,"endTime":1594.924,"body":"It builds in while while it's not building in progression week to week."},{"startTime":1594.924,"endTime":1602.119,"body":"It's building in novelty in a way that people seem to enjoy, in that I'm going in and and"},{"startTime":1594.924,"endTime":1602.119,"body":"I'm adding five pounds to the bar."},{"startTime":1602.119,"endTime":1611.655,"body":"And even though I'm working harder potentially, it's still enough of a change that it"},{"startTime":1602.119,"endTime":1611.655,"body":"keeps them engaged week to week."},{"startTime":1611.655,"endTime":1612.926,"body":"So uh I don't know."},{"startTime":1612.926,"endTime":1614.497,"body":"What do you think of those models?"},{"startTime":1614.498,"endTime":1617.404,"body":"One thing that I and I remember, of course, using that."},{"startTime":1617.404,"endTime":1626.193,"body":"Would you say that that approach typically lends itself a little bit more favorably to"},{"startTime":1617.404,"endTime":1626.193,"body":"strength versus a a pure hypertrophy pursuit?"},{"startTime":1626.193,"endTime":1631.057,"body":"The 432, the one that's based on the rep scheme, is for sure better for strength."},{"startTime":1631.057,"endTime":1637.232,"body":"But when you're talking about the 43210 RIR thing, I think that that's just as good for"},{"startTime":1631.057,"endTime":1637.232,"body":"hypertrophy."},{"startTime":1637.232,"endTime":1649.813,"body":"You just need to do it in hypertrophy rep ranges because ultimately what you're looking at"},{"startTime":1637.232,"endTime":1649.813,"body":"across the board with a 432100 RIR thing is you're averaging two R I R or one to two R I R"},{"startTime":1649.813,"endTime":1652.575,"body":"across the six week period."},{"startTime":1652.575,"endTime":1654.738,"body":"And so you're right in the range."},{"startTime":1654.738,"endTime":1664.15,"body":"You're just having a couple weeks in the beginning that are easier, which I personally,"},{"startTime":1654.738,"endTime":1664.15,"body":"from like a mental standpoint and from a physiological standpoint, like my body and mind"},{"startTime":1664.15,"endTime":1670.302,"body":"just do really well with knowing that I'm not pushing up and grinding against failure"},{"startTime":1664.15,"endTime":1670.302,"body":"every single week."},{"startTime":1670.302,"endTime":1680.285,"body":"Um, and so having those kind of easier weeks in the beginning are both refreshing"},{"startTime":1670.302,"endTime":1680.285,"body":"physically and mentally, and then allow you to put a little bit more in on the latter"},{"startTime":1680.285,"endTime":1682.415,"body":"weeks as you're pushing up against failure."},{"startTime":1682.787,"endTime":1683.528,"body":"Yeah, makes sense."},{"startTime":1683.528,"endTime":1685.78,"body":"I I have one more follow-up question."},{"startTime":1685.78,"endTime":1698.211,"body":"How do you find with your clientele that this model or or approach lends itself better"},{"startTime":1685.78,"endTime":1698.211,"body":"towards lower reps or higher reps in the hypertrophy rep range, or are you kind of see it"},{"startTime":1698.211,"endTime":1699.547,"body":"being the same across all"},{"startTime":1699.547,"endTime":1705.199,"body":"Well, it's simply just because it's harder to detect RIR, the higher rep ranges that you"},{"startTime":1699.547,"endTime":1705.199,"body":"use."},{"startTime":1705.199,"endTime":1711.341,"body":"I think for accuracy purposes, it probably works best in that like five to ten rep range"},{"startTime":1705.199,"endTime":1711.341,"body":"for most things."},{"startTime":1711.341,"endTime":1715.902,"body":"And that's tends to be how I program most things for my clients."},{"startTime":1717.663,"endTime":1725.935,"body":"when we use higher reps, I tend not to use higher RIRs because we know that you need to be"},{"startTime":1717.663,"endTime":1725.935,"body":"closer to failure and we know that the lactic."},{"startTime":1726.103,"endTime":1729.956,"body":"acid accumulation and the burn is going to deceive you a little bit."},{"startTime":1729.956,"endTime":1743.977,"body":"Um so if I'm doing something in that like 10 to 15 plus rep range, I'll usually never"},{"startTime":1729.956,"endTime":1743.977,"body":"program anything under call it like two or three RIR for bigger lifts and one R I R for"},{"startTime":1743.977,"endTime":1745.208,"body":"smaller lifts."},{"startTime":1745.208,"endTime":1750.932,"body":"But I also almost will never program a big compound like lower body movement for that rep"},{"startTime":1745.208,"endTime":1750.932,"body":"range anyways."},{"startTime":1750.932,"endTime":1752.155,"body":"Um"},{"startTime":1752.155,"endTime":1757.358,"body":"So it kind of becomes a non issue and then you just assume that if it's a higher rep"},{"startTime":1752.155,"endTime":1757.358,"body":"range, it's gonna be closer to failure."},{"startTime":1757.686,"endTime":1758.676,"body":"Mm-hmm."},{"startTime":1758.676,"endTime":1760.062,"body":"Well, yeah, thank you."},{"startTime":1760.062,"endTime":1760.922,"body":"cool."},{"startTime":1760.932,"endTime":1768.709,"body":"another one I wanted to throw in, and I don't really think of this so much as progression"},{"startTime":1760.932,"endTime":1768.709,"body":"model as just different ways that you can organize your set structure."},{"startTime":1768.709,"endTime":1771.412,"body":"And so we have eight by three or three by eight."},{"startTime":1771.412,"endTime":1777.961,"body":"We have five by five, we have four by six or six by four, we have two by ten or ten by"},{"startTime":1771.412,"endTime":1777.961,"body":"two."},{"startTime":1777.961,"endTime":1784.863,"body":"Um the nice thing about all of these is that they pretty much all get you within that"},{"startTime":1777.961,"endTime":1784.863,"body":"twenty to what is the highest one?"},{"startTime":1784.863,"endTime":1787.185,"body":"Twenty to twenty-five rep range."},{"startTime":1787.492,"endTime":1799.405,"body":"And I've always found over my life that 20 to 25 reps of like working reps seems to be the"},{"startTime":1787.492,"endTime":1799.405,"body":"right number for a muscle group."},{"startTime":1799.405,"endTime":1803.525,"body":"Um, I mean, you can certainly push it higher if you're using higher rep ranges."},{"startTime":1803.525,"endTime":1808.367,"body":"Most of these, as you see, are like three by eight or lower, ten by two, ten, two by ten."},{"startTime":1808.367,"endTime":1814.649,"body":"Like in most cases, twenty to thirty reps is about the right number for a given muscle"},{"startTime":1808.367,"endTime":1814.649,"body":"group."},{"startTime":1814.649,"endTime":1815.163,"body":"And"},{"startTime":1815.163,"endTime":1822.418,"body":"then you'll have people like Brian who are doing 200 reps for a muscle group and it throws"},{"startTime":1815.163,"endTime":1822.418,"body":"my my whole theory off."},{"startTime":1822.418,"endTime":1827.162,"body":"Um but and obviously it depends how you organize the structure of your training."},{"startTime":1827.162,"endTime":1833.126,"body":"Like if you're doing upper lower split, this might work because you're hitting each muscle"},{"startTime":1827.162,"endTime":1833.126,"body":"group twice a week."},{"startTime":1833.126,"endTime":1837.769,"body":"If you're hitting each muscle group once a week you might need more reps for that session."},{"startTime":1837.769,"endTime":1841.272,"body":"Obviously sets of 20 are different than sets of five."},{"startTime":1841.272,"endTime":1843.345,"body":"So take all of that into account."},{"startTime":1843.345,"endTime":1851.149,"body":"But what I've found is that somewhere in that like 20 to 30 rep range for a given exercise"},{"startTime":1843.345,"endTime":1851.149,"body":"seems to be a sweet spot for me."},{"startTime":1851.149,"endTime":1859.144,"body":"Um and that is just something that uh seems to play out across time too."},{"startTime":1859.144,"endTime":1862.416,"body":"Like like five by five is a popular rep scheme."},{"startTime":1862.416,"endTime":1863.376,"body":"You see that a lot."},{"startTime":1863.376,"endTime":1867.078,"body":"You see three by eight a lot, you see two or three by ten a lot."},{"startTime":1867.078,"endTime":1872.131,"body":"Um so anyway, just throwing that out there as different kind of ways you can structure"},{"startTime":1867.078,"endTime":1872.131,"body":"that and then"},{"startTime":1872.131,"endTime":1885.308,"body":"If you're implementing this into your training, one way that I really like to go about it"},{"startTime":1872.131,"endTime":1885.308,"body":"is that you want to hit the final set of your sequence with whatever RIR in store."},{"startTime":1885.308,"endTime":1890.111,"body":"So if I'm doing eight by three, I might say I want the final set to have one to two RIR."},{"startTime":1890.111,"endTime":1898.325,"body":"Well, that would mean that the first set probably has like four RIR, and then you're"},{"startTime":1890.111,"endTime":1898.325,"body":"working set to set, working as fatigue builds, getting a little bit closer to failure, and"},{"startTime":1898.325,"endTime":1901.446,"body":"the final set has whatever your RIR cap is."},{"startTime":1901.446,"endTime":1909.783,"body":"And then the progression would be that once you can hit the final set with said RIR cap,"},{"startTime":1901.446,"endTime":1909.783,"body":"that's a sign that you can increase weight across the board for all the exercises the"},{"startTime":1909.783,"endTime":1910.514,"body":"following week."},{"startTime":1910.514,"endTime":1913.536,"body":"So not really a progression model, just something I wanted throw out there."},{"startTime":1913.536,"endTime":1926.287,"body":"Um, okay, my current favorite model, and this is what I use a lot in this time of year"},{"startTime":1913.536,"endTime":1926.287,"body":"that I'm in now, where I'm biking a little bit more, but I think it can be effective in in"},{"startTime":1926.287,"endTime":1929.629,"body":"any state of your training journey."},{"startTime":1929.701,"endTime":1937.984,"body":"you just might manipulate volume a little bit or or extra because the volume is kind of"},{"startTime":1929.701,"endTime":1937.984,"body":"dictated here, maybe you would add a dis a second exercise or something like that."},{"startTime":1937.984,"endTime":1942.004,"body":"And so what I do with this one is I use two-week microcycles."},{"startTime":1942.125,"endTime":1951.527,"body":"And in the first microcycle, in week one, an exercise would be done for two sets of five"},{"startTime":1942.125,"endTime":1951.527,"body":"to eight reps, basically butting up against failure."},{"startTime":1953.468,"endTime":1957.179,"body":"so for an example, I might use 140 pounds."},{"startTime":1957.179,"endTime":1959.61,"body":"And I would get seven reps and then six reps."},{"startTime":1959.61,"endTime":1961.671,"body":"Both sets are pretty much close to failure."},{"startTime":1961.671,"endTime":1963.631,"body":"Boom, that's set aside now."},{"startTime":1963.692,"endTime":1972.575,"body":"In week two, which is the second week of the microcycle, that weight that was used in week"},{"startTime":1963.692,"endTime":1972.575,"body":"one would be reduced by 10 to 15%."},{"startTime":1973.276,"endTime":1977.457,"body":"And you would do four to five sets of five to six reps."},{"startTime":1977.578,"endTime":1985.967,"body":"So if I take 10 to 15% off of 140 pounds, we'll say that takes me to 120 pounds."},{"startTime":1985.967,"endTime":1988.398,"body":"And I would do five sets of five there."},{"startTime":1988.399,"endTime":1992.912,"body":"Those sets obviously have some RIR because I could do seven with 140."},{"startTime":1992.912,"endTime":1995.984,"body":"So doing five is not going to push me up against failure."},{"startTime":1995.984,"endTime":2006.75,"body":"But what it is doing is it's creating a lot of really good quality volume for me that are"},{"startTime":1995.984,"endTime":2006.75,"body":"all within the range of effective, call them effective reps where you're close enough to"},{"startTime":2006.75,"endTime":2007.691,"body":"failure."},{"startTime":2007.691,"endTime":2011.512,"body":"I'll also generally slightly reduce the rest periods."},{"startTime":2011.512,"endTime":2020.379,"body":"So, where I might take three minutes between my sets on that week one where things are"},{"startTime":2011.512,"endTime":2020.379,"body":"going to failure, I might just take 90 seconds or two minutes on these sets of five when"},{"startTime":2020.379,"endTime":2022.51,"body":"I'm doing the higher volume week."},{"startTime":2022.871,"endTime":2029.857,"body":"And um the higher volume week essentially would just progress as the week one progresses."},{"startTime":2029.857,"endTime":2037.243,"body":"So once week one goes up to 145 pounds, I would then need to increase the week two to 125"},{"startTime":2029.857,"endTime":2037.243,"body":"pounds."},{"startTime":2037.553,"endTime":2039.579,"body":"and what I really love about this model is."},{"startTime":2039.579,"endTime":2045.292,"body":"Is again variation, a longer parameter for by which you're expected to progress."},{"startTime":2045.292,"endTime":2047.553,"body":"So you can lock in form a little better."},{"startTime":2047.553,"endTime":2055.737,"body":"The the second week with the higher volume, the 120 week, it really is a week to extremely"},{"startTime":2047.553,"endTime":2055.737,"body":"focus on execution."},{"startTime":2055.737,"endTime":2059.9790000000003,"body":"Like, what do I need to do to execute this movement so perfectly?"},{"startTime":2059.9790000000003,"endTime":2063.691,"body":"And then translate that into the heavier week on week one."},{"startTime":2063.691,"endTime":2069.584,"body":"So that when I go back to that week, the form feels like it did when I was doing the"},{"startTime":2063.691,"endTime":2069.584,"body":"slightly reduced weight week."},{"startTime":2070.004,"endTime":2079.5,"body":"and then I also simply like the physiological and mental fact of not having to push to"},{"startTime":2070.004,"endTime":2079.5,"body":"failure and try to beat the logbook every single week."},{"startTime":2079.5,"endTime":2088.555,"body":"So by alternating these weeks, it's a way of keeping things interesting and still getting"},{"startTime":2079.5,"endTime":2088.555,"body":"a hypertrophic effect via volume instead of via intensity."},{"startTime":2088.555,"endTime":2093.157,"body":"And it just kind of alternates like week focused on intensity, weak focused on volume"},{"startTime":2088.555,"endTime":2093.157,"body":"back."},{"startTime":2093.158,"endTime":2093.778,"body":"Question here."},{"startTime":2093.778,"endTime":2095.47,"body":"Actually, I have a couple questions."},{"startTime":2095.872,"endTime":2105.584,"body":"For the week two, the volume week, do you find it's most helpful to choose a a number of"},{"startTime":2095.872,"endTime":2105.584,"body":"reps that you're going to do ahead of time?"},{"startTime":2105.785,"endTime":2107.438,"body":"Like in the example of the fives?"},{"startTime":2107.438,"endTime":2108.819,"body":"Yeah, yeah, I do."},{"startTime":2108.819,"endTime":2115.961,"body":"The I wrote four to five sets of five to six reps because I think that also sort of"},{"startTime":2108.819,"endTime":2115.961,"body":"depends on what you achieve in the week one."},{"startTime":2115.961,"endTime":2126.253,"body":"So if I had achieved eight reps in week one instead of seven, then that might have pushed"},{"startTime":2115.961,"endTime":2126.253,"body":"me to want to do six reps on my sets in week two."},{"startTime":2126.253,"endTime":2132.755,"body":"Um because the weight's lower, you know, so it's already making it easier because I'm"},{"startTime":2126.253,"endTime":2132.755,"body":"dropping reps and then you're also dropping weight."},{"startTime":2132.755,"endTime":2135.935,"body":"So uh that I kind of go by feel."},{"startTime":2135.935,"endTime":2140.361,"body":"Like I don't always have a set structure of like, well, if I achieve this, then I'm gonna"},{"startTime":2135.935,"endTime":2140.361,"body":"do this."},{"startTime":2140.361,"endTime":2148.873,"body":"Um, a lot of it is based off feel, but but generally when I go into it, I will have a set"},{"startTime":2140.361,"endTime":2148.873,"body":"idea."},{"startTime":2148.873,"endTime":2151.995,"body":"I just don't necessarily determine what that's gonna be ahead of time."},{"startTime":2151.996,"endTime":2153.577,"body":"Yeah, that that's that's super helpful."},{"startTime":2153.577,"endTime":2166.687,"body":"The reason I was asking is week two is a little bit more of turn my brain off in real time"},{"startTime":2153.577,"endTime":2166.687,"body":"because I what I can what I could foresee happening is pushing the because week two is the"},{"startTime":2166.687,"endTime":2168.508,"body":"volume week, intensity needs to be down."},{"startTime":2168.508,"endTime":2178.365,"body":"But if I don't go into the set saying I'm gonna do five reps, I might end up getting, you"},{"startTime":2168.508,"endTime":2178.365,"body":"know, getting a little bit too antsy and doing like seven reps or six reps to go"},{"startTime":2178.365,"endTime":2179.536,"body":"completely d"},{"startTime":2179.884,"endTime":2182.869,"body":"D defeating the point of doing more volume and less intensity."},{"startTime":2182.869,"endTime":2184.444,"body":"Yeah, that's what I was asking."},{"startTime":2184.444,"endTime":2191.847,"body":"And I mean, like, even worst case scenario, if I did do seven with 120, it's like the"},{"startTime":2184.444,"endTime":2191.847,"body":"prior week I did 140 for seven."},{"startTime":2191.847,"endTime":2195.858,"body":"So that 120 for seven is still a significant decline."},{"startTime":2195.858,"endTime":2206.231,"body":"And yeah, I I would say that like my target is probably to hit about four RIR on the first"},{"startTime":2195.858,"endTime":2206.231,"body":"set of the volume week."},{"startTime":2206.231,"endTime":2210.835,"body":"And then by the last set, that might be to like, you know, one or two RIR or something."},{"startTime":2210.835,"endTime":2211.575,"body":"Mm-hmm."},{"startTime":2211.575,"endTime":2212.336,"body":"Mm-hmm."},{"startTime":2212.336,"endTime":2213.556,"body":"Yeah, I like that."},{"startTime":2213.556,"endTime":2215.797,"body":"I like it because it's it's like hedging your bets, right?"},{"startTime":2215.797,"endTime":2224.819,"body":"Because you have like your intensity people, you have your volume people, and then you"},{"startTime":2215.797,"endTime":2224.819,"body":"might find yourself a little bit more of a moderate in between, and then that you can take"},{"startTime":2224.819,"endTime":2229.981,"body":"effectively both approaches and you, you know, s uh sl s what's that word?"},{"startTime":2229.981,"endTime":2233.022,"body":"Spread it out yeah, over over two weeks."},{"startTime":2233.417,"endTime":2244.161,"body":"I uh I actually find that on the volume week, even though I'm like obviously way further"},{"startTime":2233.417,"endTime":2244.161,"body":"from failure, I get a much stronger subjective hypertrophy stimulus, if you want to call"},{"startTime":2244.161,"endTime":2244.401,"body":"it that."},{"startTime":2244.401,"endTime":2250.793,"body":"Like a a better pump, uh, more blood flow to the muscle, more like burning of the tissues,"},{"startTime":2244.401,"endTime":2250.793,"body":"etc."},{"startTime":2250.793,"endTime":2258.937,"body":"Uh, and so even though the other ones are to failure, because the volume's lower and the"},{"startTime":2250.793,"endTime":2258.937,"body":"rest periods are longer, it feels more like a strength thing."},{"startTime":2258.937,"endTime":2262.06,"body":"Whereas the volume week feels a little bit more like a hypertrophy thing."},{"startTime":2262.161,"endTime":2262.997,"body":"Yeah, yeah."},{"startTime":2262.997,"endTime":2264.238,"body":"I l I like this."},{"startTime":2264.238,"endTime":2264.338,"body":"Yeah."},{"startTime":2264.338,"endTime":2265.619,"body":"All right."},{"startTime":2265.619,"endTime":2267.27,"body":"next one is rep goal progression."},{"startTime":2267.27,"endTime":2270.671,"body":"This is essentially just a more fun way of doing double progression."},{"startTime":2270.671,"endTime":2272.922,"body":"So you can throw it into that bucket."},{"startTime":2272.922,"endTime":2279.346,"body":"But you might say something like, I have three sets and I want to achieve 30 reps across"},{"startTime":2272.922,"endTime":2279.346,"body":"these three sets."},{"startTime":2279.346,"endTime":2282.427,"body":"So in week one, you might go like 10, 9, 7."},{"startTime":2282.427,"endTime":2284.448,"body":"So you get 26 total reps."},{"startTime":2284.448,"endTime":2287.98,"body":"And then week two, you might go like eleven, nine, seven, and you get twenty-seven."},{"startTime":2287.98,"endTime":2290.051,"body":"And then eleven, nine, eight, you get twenty-eight."},{"startTime":2290.051,"endTime":2294.041,"body":"And then the final week you might go twelve, ten, eight, you get thirty reps."},{"startTime":2294.041,"endTime":2299.864,"body":"That would be a sign to, you know, maybe you deload, maybe you increase load and restart"},{"startTime":2294.041,"endTime":2299.864,"body":"back over, something along those lines."},{"startTime":2300.005,"endTime":2301.926,"body":"I don't need to spend a lot of time on this one."},{"startTime":2301.926,"endTime":2303.627,"body":"I personally don't use it a lot."},{"startTime":2303.627,"endTime":2315.655,"body":"Um, but I do think it's an interesting way of approaching progression with just a kind of"},{"startTime":2303.627,"endTime":2315.655,"body":"different focus than the normal way of like I mean, it's still adding it's still adding"},{"startTime":2315.655,"endTime":2319.577,"body":"reps, but I guess it like gamifies it in a little bit different of a way."},{"startTime":2319.578,"endTime":2330.82,"body":"I like to use this at later parts of the training day when my focus is waning a little bit"},{"startTime":2319.578,"endTime":2330.82,"body":"because it's it's a little bit more rudimentary and it it it's simple."},{"startTime":2330.82,"endTime":2331.14,"body":"Right."},{"startTime":2331.14,"endTime":2334.192,"body":"It can be, okay, last week I got 27."},{"startTime":2334.192,"endTime":2336.523,"body":"Now I need to get 28 across this."},{"startTime":2336.523,"endTime":2342.346,"body":"So like something that I'd like to do is if I'm putting sometimes I'll put just push-ups"},{"startTime":2336.523,"endTime":2342.346,"body":"as like a final exercise."},{"startTime":2342.346,"endTime":2344.206,"body":"Works really, really good dips."},{"startTime":2344.207,"endTime":2350.62,"body":"It works really, really good, pull-ups, things like that, where it's I will use a little"},{"startTime":2344.207,"endTime":2350.62,"body":"bit more basic, kind of like body weight esque stuff."},{"startTime":2350.62,"endTime":2355.568,"body":"And I and I like to program in that for that because it's you can't fuck it up really."},{"startTime":2355.568,"endTime":2356.259,"body":"yeah, totally."},{"startTime":2356.259,"endTime":2360.752,"body":"Um, okay, the next one is a a favorite of mine and I think yours as well."},{"startTime":2360.963,"endTime":2364.976,"body":"this would be like top set back off set or reverse pyramid."},{"startTime":2364.976,"endTime":2370.821,"body":"Rever top set back off set is essentially if you're doing a reverse pyramid but only with"},{"startTime":2364.976,"endTime":2370.821,"body":"two sets."},{"startTime":2370.821,"endTime":2375.404,"body":"Reverse pyramid generally entails having three or more sets."},{"startTime":2375.425,"endTime":2384.622,"body":"So an example of reverse pyramid might be top set six to eight reps, then you reduce the"},{"startTime":2375.425,"endTime":2384.622,"body":"load ten or twenty percent and you do eight to twelve reps."},{"startTime":2384.805,"endTime":2388.847,"body":"And then you would reverse reduce the load another 10 to 20% and do 12 to 15 reps."},{"startTime":2388.847,"endTime":2393.085,"body":"These would all be with full rest in between them, so they're not drop sets or anything"},{"startTime":2388.847,"endTime":2393.085,"body":"like that."},{"startTime":2393.085,"endTime":2397.12,"body":"ah and then a top set back off set would probably just eliminate that third set."},{"startTime":2397.12,"endTime":2403.332,"body":"It would just be like, hey, top set six to eight reps, drop the load 20%, then eight to"},{"startTime":2397.12,"endTime":2403.332,"body":"twelve reps on the second set."},{"startTime":2403.453,"endTime":2404.823,"body":"And I love this approach."},{"startTime":2404.823,"endTime":2411.516,"body":"I think it's probably actually maybe the most popular approach that I see among trainees"},{"startTime":2404.823,"endTime":2411.516,"body":"on."},{"startTime":2411.66,"endTime":2413.962,"body":"The internet on Instagram, tough to say."},{"startTime":2413.962,"endTime":2416.444,"body":"It guess it depends what kind of culture you're part of."},{"startTime":2416.444,"endTime":2418.9,"body":"But this is certainly a very popular method."},{"startTime":2418.9,"endTime":2420.367,"body":"Um, I love it."},{"startTime":2420.367,"endTime":2424.451,"body":"I love the fact that the top set becomes the main focus of your progression."},{"startTime":2424.451,"endTime":2432.177,"body":"So it's almost like you're using the top set on a linear progression or a double"},{"startTime":2424.451,"endTime":2432.177,"body":"progression model where it's just like, hey, if I can increase reper load here, great."},{"startTime":2432.177,"endTime":2439.463,"body":"But I only have to do it one time because the second set that I'm doing is obviously going"},{"startTime":2432.177,"endTime":2439.463,"body":"to be impacted by the first set."},{"startTime":2439.463,"endTime":2441.194,"body":"And oftentimes when I'm"},{"startTime":2441.282,"endTime":2453.879,"body":"Doing this structure, I won't even really record or if I record it, I won't put much uh"},{"startTime":2441.282,"endTime":2453.879,"body":"thought into whether or focus into whether I'm increasing the second set or not."},{"startTime":2453.879,"endTime":2463.384,"body":"It's like the first set is the one I'm focusing on for progression, and the second set is"},{"startTime":2453.879,"endTime":2463.384,"body":"the one I'm focusing on for stimulus and really refining like execution, et cetera, et"},{"startTime":2463.384,"endTime":2464.344,"body":"cetera."},{"startTime":2464.945,"endTime":2466.036,"body":"I know you love this model."},{"startTime":2466.036,"endTime":2467.239,"body":"What do you think of that approach?"},{"startTime":2467.239,"endTime":2469.117,"body":"Do you track both sets equally?"},{"startTime":2469.117,"endTime":2470.718,"body":"What is your approach there?"},{"startTime":2470.719,"endTime":2485.466,"body":"I mean, I definitely track track them both, but one thing that I found in in my own uh"},{"startTime":2470.719,"endTime":2485.466,"body":"personal use of the top set back off, my back off is severely always impacted by the top"},{"startTime":2485.466,"endTime":2486.039,"body":"set."},{"startTime":2486.039,"endTime":2492.229,"body":"Uh and and I and I've kind of known this about my I'm not a repeated performance type of"},{"startTime":2486.039,"endTime":2492.229,"body":"person."},{"startTime":2492.229,"endTime":2495.01,"body":"And oftentimes, like let's let's use an example."},{"startTime":2495.01,"endTime":2498.211,"body":"I do 200 pounds and I get"},{"startTime":2498.457,"endTime":2499.848,"body":"Eight reps, right?"},{"startTime":2499.848,"endTime":2502.629,"body":"And then I'm like, okay, I'm gonna reduce load 10%."},{"startTime":2502.629,"endTime":2506.671,"body":"And that's uh what 180 pounds, right?"},{"startTime":2506.671,"endTime":2507.111,"body":"Is that right?"},{"startTime":2507.111,"endTime":2508.031,"body":"My math is not good."},{"startTime":2508.031,"endTime":2508.911,"body":"Okay."},{"startTime":2509.492,"endTime":2511.953,"body":"I still get eight pounds, I still get eight reps."},{"startTime":2512.633,"endTime":2523.478,"body":"So uh I've I've found that it it it I have to really reduce the back offset if I wanna"},{"startTime":2512.633,"endTime":2523.478,"body":"move to like a higher rep range and"},{"startTime":2523.724,"endTime":2534.783,"body":"Yeah, I it's just it all very oftentimes I might get like one extra rep above it or and I"},{"startTime":2523.724,"endTime":2534.783,"body":"and then I kinda find that I might just do better just two top sets."},{"startTime":2534.783,"endTime":2544.75,"body":"It really feels like I have a very large range of of a of a decrease in r weight of where"},{"startTime":2534.783,"endTime":2544.75,"body":"I'm effectively kinda gonna get the same amount of reps."},{"startTime":2545.114,"endTime":2547.035,"body":"Yeah, that's interesting."},{"startTime":2547.035,"endTime":2552.128,"body":"Do you do you find that that changes based on like the type of exercise?"},{"startTime":2552.128,"endTime":2559.261,"body":"Cause I could see on like that squat pro you did earlier that you posted on your story,"},{"startTime":2552.128,"endTime":2559.261,"body":"like I could see that being an example where you could reduce it ten percent and get the"},{"startTime":2559.261,"endTime":2568.653,"body":"same number of reps, whereas like something like a pull down or a bicep curl, like maybe"},{"startTime":2559.261,"endTime":2568.653,"body":"you reduce it and you're able to actually get a few more reps out of there."},{"startTime":2568.653,"endTime":2571.73,"body":"Yeah, and what I've actually been doing because the"},{"startTime":2571.735,"endTime":2574.326,"body":"I'm just in a really s stressful period of my life."},{"startTime":2574.326,"endTime":2576.047,"body":"It's very positive, right?"},{"startTime":2576.047,"endTime":2579.116,"body":"Which I should also put out there, but stress is stress, right?"},{"startTime":2579.116,"endTime":2579.979,"body":"We just moved."},{"startTime":2579.979,"endTime":2588.622,"body":"We we literally after we bought two cars within 24 hours both after trying to find them"},{"startTime":2579.979,"endTime":2588.622,"body":"and couldn't and stuff, and then they both popped up."},{"startTime":2588.622,"endTime":2589.699,"body":"And that was like a whole day."},{"startTime":2589.699,"endTime":2591.274,"body":"It was one of my check-in days."},{"startTime":2591.274,"endTime":2595.535,"body":"So that day I found myself at the gym at literally nine PM at night to get it in."},{"startTime":2595.535,"endTime":2597.026,"body":"So like I said, life is good."},{"startTime":2597.026,"endTime":2597.626,"body":"I'm happy."},{"startTime":2597.626,"endTime":2599.757,"body":"It's high stress, positive stress."},{"startTime":2599.757,"endTime":2601.668,"body":"What I've actually been doing is"},{"startTime":2601.668,"endTime":2604.499,"body":"A little bit of the opposite, especially with with some new movement."},{"startTime":2604.499,"endTime":2615.434,"body":"So that squat pro that I put on my on my story, I'll I'll I'll get to a a weight that I"},{"startTime":2604.499,"endTime":2615.434,"body":"can do for maybe a little bit more reps, like a like a 10 to 15-ish, and then I'll go up"},{"startTime":2615.434,"endTime":2616.084,"body":"from there."},{"startTime":2616.084,"endTime":2618.605,"body":"And like, okay, I want to get like seven or eight now."},{"startTime":2618.605,"endTime":2626.504,"body":"Whereas if I kind of go into that seven or eight first, it really kind of smokes me"},{"startTime":2618.605,"endTime":2626.504,"body":"because it's a lot uh"},{"startTime":2626.504,"endTime":2629.596,"body":"lot more absolute weight on the bar or on the machine."},{"startTime":2629.596,"endTime":2641.155,"body":"Whereas if I kind of do the opposite approach, kind of like a back off then a top set, I'm"},{"startTime":2629.596,"endTime":2641.155,"body":"exposed to less total weight on my system when I'm in periods of like higher stress or"},{"startTime":2641.155,"endTime":2643.008,"body":"just a little bit run down."},{"startTime":2643.008,"endTime":2643.538,"body":"Yeah."},{"startTime":2643.538,"endTime":2644.058,"body":"Yeah."},{"startTime":2644.058,"endTime":2644.698,"body":"That's interesting."},{"startTime":2644.698,"endTime":2654.241,"body":"And I actually didn't even put regular pyramid training on here, but I totally probably"},{"startTime":2644.698,"endTime":2654.241,"body":"should have because it's something that I actually use a lot these days."},{"startTime":2654.281,"endTime":2661.723,"body":"And uh Berto, our our buddy Rib Alberto Nunez actually made a post about this like a month"},{"startTime":2654.281,"endTime":2661.723,"body":"or two ago that really resonated with me."},{"startTime":2661.723,"endTime":2670.846,"body":"And he was talking about how the normal pyramid system has lost a lot of allure in in"},{"startTime":2661.723,"endTime":2670.846,"body":"recent years, especially with natural bodybuilders."},{"startTime":2670.846,"endTime":2672.756,"body":"And regular pyramid would be like"},{"startTime":2673.186,"endTime":2677.929,"body":"15, 12, 9, 6 or something like that, 12, 10, 8, 6, whatever."},{"startTime":2677.929,"endTime":2684.032,"body":"Basically starting with an easier higher rep set and then adding weight and getting closer"},{"startTime":2677.929,"endTime":2684.032,"body":"to failure each set that you go."},{"startTime":2684.032,"endTime":2686.283,"body":"And and it's lost favor for a number of reasons."},{"startTime":2686.283,"endTime":2698.61,"body":"I actually did a post on this uh on my own Instagram a couple of years ago where I was"},{"startTime":2686.283,"endTime":2698.61,"body":"staunchly uh writing vehemently writing against the pyramid system because by doing those"},{"startTime":2698.61,"endTime":2702.422,"body":"earlier sets and fatiguing yourself with this higher rep work."},{"startTime":2702.444,"endTime":2707.215,"body":"You're essentially creating an environment where you're not able to use as much weight on"},{"startTime":2702.444,"endTime":2707.215,"body":"your top set."},{"startTime":2707.215,"endTime":2714.567,"body":"Now, a few years ago when I wrote that post, the whole focus in training uh research"},{"startTime":2707.215,"endTime":2714.567,"body":"seemed to be mechanical tension is the thing."},{"startTime":2714.567,"endTime":2719.239,"body":"And if you're using less load on your top set, you're compromising hypertrophy."},{"startTime":2719.239,"endTime":2723.24,"body":"The reality is that the muscle is a dumb piece of meat and it only knows tension."},{"startTime":2723.24,"endTime":2730.541,"body":"So if you're more tired on your set of six because you did 12, 10, 8 prior and you can use"},{"startTime":2723.24,"endTime":2730.541,"body":"less weight on your set of six."},{"startTime":2730.541,"endTime":2739.965,"body":"That has no bearing or impact on the amount of hypertrophy that you're actually able to"},{"startTime":2730.541,"endTime":2739.965,"body":"create, but it has the incredible benefit of actually warming your body up and warming"},{"startTime":2739.965,"endTime":2747.097,"body":"your joints up, warming your mind up so that you're able to create more intensity on that"},{"startTime":2739.965,"endTime":2747.097,"body":"top set."},{"startTime":2747.157,"endTime":2755.321,"body":"and so for me personally, like I use these higher rep pyramid style sets almost every"},{"startTime":2747.157,"endTime":2755.321,"body":"session now."},{"startTime":2755.321,"endTime":2758.362,"body":"Uh, and I I've found them like invaluable."},{"startTime":2758.362,"endTime":2758.882,"body":"So"},{"startTime":2758.882,"endTime":2762.431,"body":"While that's not a progression model, I do think it's something worth noting."},{"startTime":2762.432,"endTime":2763.423,"body":"I I I agree."},{"startTime":2763.423,"endTime":2771.237,"body":"And unfortunately there it takes it takes time to learn your body because it I've I have"},{"startTime":2763.423,"endTime":2771.237,"body":"found it's not the same across the board."},{"startTime":2771.237,"endTime":2773.218,"body":"It really, really is not for me."},{"startTime":2773.218,"endTime":2774.225,"body":"And then there's other things."},{"startTime":2774.225,"endTime":2780.202,"body":"Like I I don't want like I want my knees to stay as as healthy as they possibly can."},{"startTime":2780.202,"endTime":2785.545,"body":"And I can't do sets of like six anymore on a on a on a first set, even with slow control."},{"startTime":2785.545,"endTime":2787.806,"body":"Like my knees will just ache for days."},{"startTime":2787.827,"endTime":2790.188,"body":"But I find if I do a set of 15"},{"startTime":2790.921,"endTime":2795.703,"body":"And that they're super warm and stuff, and then I can do a set of seven at a reduced"},{"startTime":2790.921,"endTime":2795.703,"body":"capacity."},{"startTime":2795.703,"endTime":2801.255,"body":"Then if that seven was first, I get the stimulus and I f and my and my knees don't bother"},{"startTime":2795.703,"endTime":2801.255,"body":"me."},{"startTime":2801.255,"endTime":2805.577,"body":"They'll be a little tender for like they're a little tender right now, but that's to be"},{"startTime":2801.255,"endTime":2805.577,"body":"expected."},{"startTime":2805.577,"endTime":2807.977,"body":"And then tomorrow they're good again."},{"startTime":2808.038,"endTime":2813.72,"body":"And I've also found different parts of my body just don't handle volume the same."},{"startTime":2813.72,"endTime":2819.104,"body":"Like I can train my back for hours, literally, and I'm fine."},{"startTime":2819.104,"endTime":2824.176,"body":"I can only get away with like five sets of quads in a session, technically six."},{"startTime":2824.176,"endTime":2832.839,"body":"I did three sets on the leg extension, two sets on that Roger Squat Pro, and then I did"},{"startTime":2824.176,"endTime":2832.839,"body":"one set of body weight split squats after that."},{"startTime":2832.839,"endTime":2838.842,"body":"And I was holding on to the machines to walk out of the gym because they were so blown up"},{"startTime":2832.839,"endTime":2838.842,"body":"and I had to make Jenny drive home."},{"startTime":2838.842,"endTime":2839.642,"body":"And"},{"startTime":2839.884,"endTime":2846.499,"body":"Yeah, it it just it I but if I did five sets or sorry six for my back, I'd be like, I'm"},{"startTime":2839.884,"endTime":2846.499,"body":"wasting my fucking time."},{"startTime":2846.499,"endTime":2847.72,"body":"Nothing's gonna happen."},{"startTime":2847.72,"endTime":2850.871,"body":"But after those quads, I'm like, I can't do anything else."},{"startTime":2850.871,"endTime":2851.829,"body":"Yeah, interesting."},{"startTime":2851.829,"endTime":2854.543,"body":"How many reps did you do on the body weight split squat?"},{"startTime":2854.544,"endTime":2857.764,"body":"I wanted to do twenty five, but I only got eight eighteen."},{"startTime":2858.644,"endTime":2862.589,"body":"And I assume those are like no paws at the top, like piston style reps."},{"startTime":2862.85,"endTime":2863.831,"body":"Yeah."},{"startTime":2863.912,"endTime":2864.262,"body":"Yeah."},{"startTime":2864.262,"endTime":2865.46,"body":"Yeah."},{"startTime":2865.46,"endTime":2871.465,"body":"I I would fail and then I had to get on my hands and knees and grab the machine to climb"},{"startTime":2865.46,"endTime":2871.465,"body":"back up and go do the next thing."},{"startTime":2871.465,"endTime":2872.195,"body":"Yeah."},{"startTime":2872.195,"endTime":2872.705,"body":"I love that."},{"startTime":2872.705,"endTime":2874.253,"body":"All right."},{"startTime":2874.287,"endTime":2877.419,"body":"well, moving on, we have the volume progression model."},{"startTime":2877.419,"endTime":2881.262,"body":"This is kind of like taken from the old Mike Isratel approach."},{"startTime":2881.262,"endTime":2886.665,"body":"Now, I think there's a lot of negatives to this approach and and some positives."},{"startTime":2887.087,"endTime":2892.091,"body":"To break it down, week one would essentially be say you do six sets for a muscle group."},{"startTime":2892.091,"endTime":2894.123,"body":"Week two, you do eight sets for a muscle group."},{"startTime":2894.123,"endTime":2899.599,"body":"Week three, ten sets, week four, twelve sets, week five, maybe fourteen sets, D load."},{"startTime":2899.599,"endTime":2902.351,"body":"restart over again, something along those lines."},{"startTime":2902.351,"endTime":2904.562,"body":"Really depends on what your volume landmarks are."},{"startTime":2904.562,"endTime":2914.177,"body":"Like for me, this would be a pretty aggressive uh ramp for some muscle groups and would be"},{"startTime":2904.562,"endTime":2914.177,"body":"like totally fine for others."},{"startTime":2914.177,"endTime":2919.3,"body":"Kind of to echo Aaron's point that if this was my progression for quads, I don't think I"},{"startTime":2914.177,"endTime":2919.3,"body":"would survive."},{"startTime":2919.3,"endTime":2926.234,"body":"Um whereas if this was my progression for like back or lateral delts, it would be fine and"},{"startTime":2919.3,"endTime":2926.234,"body":"maybe even a little bit underwhelming."},{"startTime":2926.234,"endTime":2927.144,"body":"So"},{"startTime":2927.875,"endTime":2933.209,"body":"That's one thing with volume landmarks is you kind of have to assess the volumes that you"},{"startTime":2927.875,"endTime":2933.209,"body":"need for each muscle group."},{"startTime":2933.209,"endTime":2938.652,"body":"You can't just use a blatant, an arbitrary like six, eight, ten, twelve type thing across"},{"startTime":2933.209,"endTime":2938.652,"body":"the board."},{"startTime":2940.674,"endTime":2950.611,"body":"one big thing that people always point out about this to criticize it is that progressing"},{"startTime":2940.674,"endTime":2950.611,"body":"in volume isn't actually progression."},{"startTime":2950.611,"endTime":2951.942,"body":"And they're 100% right."},{"startTime":2951.942,"endTime":2956.605,"body":"Like if I go from six sets to eight sets to ten to twelve of say,"},{"startTime":2956.738,"endTime":2961.141,"body":"standing cable curls and inclined dumbbell curls or something along those lines."},{"startTime":2961.141,"endTime":2971.326,"body":"Like if I'm keeping the same weight and the same reps, but simply increasing the amount of"},{"startTime":2961.141,"endTime":2971.326,"body":"sets that I'm doing, that is not in itself a hypertrophic progression."},{"startTime":2971.566,"endTime":2982.562,"body":"However, if you get back to week one, which is your six sets, and then you're able to do"},{"startTime":2971.566,"endTime":2982.562,"body":"those six sets at a slightly heavier load than you did the six sets in week one, the prior"},{"startTime":2982.562,"endTime":2986.234,"body":"mesocycle, and then you're able to work that forward and"},{"startTime":2986.337,"endTime":2993.979,"body":"Every comparable week increases from the other comparable week, then that is a hypertrophy"},{"startTime":2986.337,"endTime":2993.979,"body":"progression."},{"startTime":2993.979,"endTime":3001.221,"body":"And so I don't want to sit here and foo-foo this volume progression idea at its basis."},{"startTime":3001.221,"endTime":3007.763,"body":"It just has some drawbacks in that primarily that fatigue builds really, really fast."},{"startTime":3007.763,"endTime":3013.402,"body":"Because if you're progressing volume across all body parts, even if you're having"},{"startTime":3007.763,"endTime":3013.402,"body":"different volume progress."},{"startTime":3013.402,"endTime":3014.883,"body":"Landmarks for each body part."},{"startTime":3014.883,"endTime":3028.683,"body":"Like even if my quad progression went two, four, six, eight and my back progression went"},{"startTime":3014.883,"endTime":3028.683,"body":"10, 12, 14, 16, it's still an overall total systemic increase that is increasing linearly,"},{"startTime":3028.683,"endTime":3031.215,"body":"like largely week to week."},{"startTime":3031.215,"endTime":3036.86,"body":"And you're almost doing double the amount of volume by the end as you would be in the"},{"startTime":3031.215,"endTime":3036.86,"body":"beginning."},{"startTime":3036.86,"endTime":3040.452,"body":"So I think that there's a lot of things that can kind of"},{"startTime":3040.582,"endTime":3045.546,"body":"halt your progress here and uh the fatigue monster being being the big one."},{"startTime":3045.546,"endTime":3052.757,"body":"And that was the thing that I always experienced when I would try to train this way back"},{"startTime":3045.546,"endTime":3052.757,"body":"in the twenty seventeen timeframe."},{"startTime":3052.757,"endTime":3054.674,"body":"How about your thoughts, Aaron?"},{"startTime":3054.976,"endTime":3058.078,"body":"Yeah, I I very much echo your your sentiments."},{"startTime":3058.078,"endTime":3059.389,"body":"Like, will it work?"},{"startTime":3059.389,"endTime":3060.209,"body":"Yes."},{"startTime":3060.209,"endTime":3061.85,"body":"I believe it does work."},{"startTime":3061.85,"endTime":3065.212,"body":"Is there a lot of collateral damage that comes along with that?"},{"startTime":3065.212,"endTime":3066.053,"body":"Yes."},{"startTime":3066.053,"endTime":3073.117,"body":"Your training durations ramp to be kind of un unreasonably long."},{"startTime":3073.117,"endTime":3081.062,"body":"And if you think about that model over like let's say you run this RP or volume"},{"startTime":3073.117,"endTime":3081.062,"body":"progression model over like six months."},{"startTime":3081.063,"endTime":3091.728,"body":"It it impacts your schedule because day week one, your your training sessions might be 45"},{"startTime":3081.063,"endTime":3091.728,"body":"minutes long, but then every fifth week, they're now ramping to an hour and a half and"},{"startTime":3091.728,"endTime":3092.508,"body":"onward."},{"startTime":3092.508,"endTime":3098.771,"body":"And then over each you know six weeks of your life, that amount of time you have available"},{"startTime":3092.508,"endTime":3098.771,"body":"and that that adds up."},{"startTime":3098.771,"endTime":3106.674,"body":"Uh one thing that you said that I think we we should echo or s or die dive into a little"},{"startTime":3098.771,"endTime":3106.674,"body":"bit more, progression."},{"startTime":3106.95,"endTime":3111.312,"body":"What we mean by progression is as effectively performance increases."},{"startTime":3111.613,"endTime":3114.965,"body":"And we're not necessarily getting performance increases."},{"startTime":3114.965,"endTime":3129.254,"body":"You're just doing more work, which generally will correlate with hypertrophy if if we're,"},{"startTime":3114.965,"endTime":3129.254,"body":"you know, speaking very uh rudimentary, but your your performances aren't increasing."},{"startTime":3129.254,"endTime":3132.446,"body":"If anything, they'll actually, like you said, start to"},{"startTime":3132.447,"endTime":3141.236,"body":"decrease because of that ramping fatigue that will just mask your performance as you get"},{"startTime":3132.447,"endTime":3141.236,"body":"into you know weeks four every four weeks."},{"startTime":3141.236,"endTime":3144.178,"body":"So again, will it work?"},{"startTime":3144.399,"endTime":3146.26,"body":"Yeah, I I I I don't like it."},{"startTime":3146.26,"endTime":3149.325,"body":"Um personally, I I won't give this to clients or anything."},{"startTime":3149.325,"endTime":3156.97,"body":"Sometimes like if I if I want to get us to three sets of an exercise and that's what I"},{"startTime":3149.325,"endTime":3156.97,"body":"think is a good volume, but they are coming from"},{"startTime":3157.011,"endTime":3158.422,"body":"A completely different training style."},{"startTime":3158.422,"endTime":3163.938,"body":"Maybe they were on a on a hybrid th thing where we were running and doing, you know,"},{"startTime":3158.422,"endTime":3163.938,"body":"minimal work."},{"startTime":3163.938,"endTime":3170.865,"body":"I might ramp over a few weeks to get us up to volume and then I want to keep that volume"},{"startTime":3163.938,"endTime":3170.865,"body":"for ten weeks or or something like that."},{"startTime":3170.865,"endTime":3172.717,"body":"But yeah, I I don't love it."},{"startTime":3172.717,"endTime":3176.048,"body":"I think it's really fallen out of favor and I think that's for good reason."},{"startTime":3176.048,"endTime":3177.478,"body":"Yeah, totally."},{"startTime":3177.769,"endTime":3179.92,"body":"okay, the next one is density progression."},{"startTime":3179.92,"endTime":3183.191,"body":"And this is one that I've seen written about for many years."},{"startTime":3183.191,"endTime":3191.905,"body":"There was an author on T Nation back in the early two thousands that used to write about"},{"startTime":3183.191,"endTime":3191.905,"body":"density progression, and I can't remember who exactly that was."},{"startTime":3191.905,"endTime":3205.45,"body":"But essentially the idea is that you decrease the amount of rest that you're taking"},{"startTime":3191.905,"endTime":3205.45,"body":"between sets, but you don't increase the actual like weight and rep target numbers."},{"startTime":3205.585,"endTime":3207.276,"body":"So I have two examples here."},{"startTime":3207.276,"endTime":3212.618,"body":"First one would be say you're doing 30 reps with 225 pounds."},{"startTime":3212.918,"endTime":3216.019,"body":"In week one, it takes you 10 minutes to do that."},{"startTime":3216.019,"endTime":3220.541,"body":"So in theory, you could say that you're doing three reps as an em."},{"startTime":3220.541,"endTime":3230.885,"body":"So three reps takes you 10 or 12 seconds, then you rest forty eight to fifty seconds, and"},{"startTime":3220.541,"endTime":3230.885,"body":"you're able to hit 10 sets of three in that manner, and you get 30 reps done."},{"startTime":3230.885,"endTime":3232.325,"body":"It takes you 10 minutes."},{"startTime":3232.325,"endTime":3233.958,"body":"Well, the next week, instead of"},{"startTime":3233.958,"endTime":3240.143,"body":"Doing it at the top of each minute, maybe you're doing it at the 55 second mark."},{"startTime":3240.143,"endTime":3242.785,"body":"So you're knocking five seconds off of each one."},{"startTime":3242.785,"endTime":3246.528,"body":"So now it's taking you around nine minutes to do your 30 reps."},{"startTime":3246.528,"endTime":3249.35,"body":"And then in week three, you would knock another five seconds off."},{"startTime":3249.35,"endTime":3254.774,"body":"And now you're doing those uh in 50 seconds or so, around eight minutes of time."},{"startTime":3254.975,"endTime":3258.847,"body":"And then you can obviously progress further from there."},{"startTime":3258.847,"endTime":3259.858,"body":"You could"},{"startTime":3260.006,"endTime":3264.926,"body":"Go back to week one and do it over 10 minutes, but do it a little bit heavier."},{"startTime":3264.926,"endTime":3268.348,"body":"Uh, obviously a number of different ways you could approach that."},{"startTime":3268.699,"endTime":3276.521,"body":"and then similarly, another way that you could approach the same idea that I just said is"},{"startTime":3268.699,"endTime":3276.521,"body":"instead of having set rest periods where it's like, I'm gonna do three reps and then wait"},{"startTime":3276.521,"endTime":3283.533,"body":"till the top of the minute and then do three reps and wait till the top of the minute, you"},{"startTime":3276.521,"endTime":3283.533,"body":"could just say, Hey, I'm gonna do 30 reps as quickly as humanly possible."},{"startTime":3283.533,"endTime":3288.112,"body":"And so maybe you knock out like six on the first set."},{"startTime":3288.112,"endTime":3294.596,"body":"And then you rest a little bit and you get like four, and then you rest a little and you"},{"startTime":3288.112,"endTime":3294.596,"body":"get three, and then you rest a little and you get two, and then you rest a and you get"},{"startTime":3294.596,"endTime":3295.927,"body":"one, one, one, one, one, one, one."},{"startTime":3295.927,"endTime":3297.629,"body":"And eventually you get to 30 reps."},{"startTime":3297.629,"endTime":3298.97,"body":"Like that's another way of doing it."},{"startTime":3298.97,"endTime":3308.806,"body":"I think that's a little bit less organized and has a little bit more like disarray and"},{"startTime":3298.97,"endTime":3308.806,"body":"kind of randomness to it, make it a little bit harder to potentially progress that week to"},{"startTime":3308.806,"endTime":3309.616,"body":"week."},{"startTime":3309.717,"endTime":3311.378,"body":"but that would be another option."},{"startTime":3311.378,"endTime":3317.073,"body":"And uh while I do think that this is a very viable method of essentially."},{"startTime":3317.073,"endTime":3320.445,"body":"getting stronger and increasing the hypertrophy stimulus."},{"startTime":3320.445,"endTime":3327.949,"body":"Um I I don't love it and it very much reminds me of the CrossFit days."},{"startTime":3327.949,"endTime":3330.44,"body":"Like I keep thinking 30 reps 225."},{"startTime":3330.44,"endTime":3334.747,"body":"It's like that is a a uh grace, heavy, clean and jerk workout."},{"startTime":3334.747,"endTime":3340.275,"body":"Like take 225, pick it up off the ground, put it over your head, do that 30 times, do it"},{"startTime":3334.747,"endTime":3340.275,"body":"as fast as you can."},{"startTime":3340.275,"endTime":3342.736,"body":"Three months later, do it again, try and do it faster."},{"startTime":3342.736,"endTime":3346.078,"body":"Like it really has like a lot of CrossFit vibes to me."},{"startTime":3347.554,"endTime":3351.488,"body":"and I don't know if uh that is exactly the way that I want to trade."},{"startTime":3351.489,"endTime":3353.041,"body":"Yeah, I I've seen this."},{"startTime":3353.041,"endTime":3360.463,"body":"I was well as the entire time you were speaking, I was thinking there's someone who"},{"startTime":3353.041,"endTime":3360.463,"body":"popularized this and a very, very old school guy, and I was thinking, I was thinking, I"},{"startTime":3360.463,"endTime":3363.901,"body":"think it's Vince Gironda who who started with this sort of thing."},{"startTime":3363.901,"endTime":3364.453,"body":"by eight."},{"startTime":3364.453,"endTime":3367.692,"body":"His thing was eight by eight and I I don't know that it was"},{"startTime":3367.692,"endTime":3371.685,"body":"But they I thought they tried to condense the workout down over time."},{"startTime":3371.685,"endTime":3376.848,"body":"Um, anyway, I I've seen this a lot."},{"startTime":3376.848,"endTime":3380.911,"body":"I tried it once and really just disliked it."},{"startTime":3380.911,"endTime":3392.949,"body":"Um, and the reason why, and I'm playing devil's advocate here a little bit, the efficiency"},{"startTime":3380.911,"endTime":3392.949,"body":"improvement it implies strength or hypertrophy progression, but it's not actually like"},{"startTime":3392.949,"endTime":3395.281,"body":"tested or evaluated, right?"},{"startTime":3395.565,"endTime":3402.278,"body":"which I think is it's more of a a novelty thing that I think can make sense for certain"},{"startTime":3395.565,"endTime":3402.278,"body":"things."},{"startTime":3402.278,"endTime":3407.698,"body":"Like let's let's say, for example, the example I think of is you're you're training in a"},{"startTime":3402.278,"endTime":3407.698,"body":"garage, right?"},{"startTime":3407.698,"endTime":3415.544,"body":"You're like the the garage warrior sort of thing, and and you don't have a lot of"},{"startTime":3407.698,"endTime":3415.544,"body":"equipment and you want to keep your baseline strength and then you want to do some, you"},{"startTime":3415.544,"endTime":3418.236,"body":"know, maybe accessories at the end sort of thing."},{"startTime":3418.236,"endTime":3425.259,"body":"This is just kind of a shotgun way to to get some accessories in without um drastically"},{"startTime":3418.236,"endTime":3425.259,"body":"increasing your gym time about."},{"startTime":3425.259,"endTime":3430.81,"body":"maybe muscle groups, you don't really care that much about the the overall progression of"},{"startTime":3425.259,"endTime":3430.81,"body":"them."},{"startTime":3430.811,"endTime":3432.774,"body":"But my main"},{"startTime":3433.216,"endTime":3440.562,"body":"Piece that I I don't love is it lends itself, you're almost encouraged to compromise form"},{"startTime":3433.216,"endTime":3440.562,"body":"because of the time density constraint."},{"startTime":3440.562,"endTime":3440.882,"body":"Right."},{"startTime":3440.882,"endTime":3444.465,"body":"And and that's kind of what she said to the CrossFit style."},{"startTime":3444.465,"endTime":3450.87,"body":"Rep thirty of that 30 reps from ground to overhead does not look like rep one and two did."},{"startTime":3450.87,"endTime":3457.115,"body":"And there's it it almost encourages form compromise because you're trying to beat that"},{"startTime":3450.87,"endTime":3457.115,"body":"that clock."},{"startTime":3457.516,"endTime":3457.933,"body":"No."},{"startTime":3457.933,"endTime":3459.474,"body":"No, I think that's a really good point."},{"startTime":3459.474,"endTime":3465.919,"body":"And kind of goes against all of the things we were talking about about like, you know,"},{"startTime":3459.474,"endTime":3465.919,"body":"keeping form identical to ensure that the gains are et cetera."},{"startTime":3465.919,"endTime":3472.732,"body":"Um, so it looks like this density stuff, at least on T Nation, from my memory, was a"},{"startTime":3465.919,"endTime":3472.732,"body":"number of different authors."},{"startTime":3472.732,"endTime":3479.491,"body":"Uh, primarily Charles Staley and Christian Thibodeau, but it looks like this guy, Jeff"},{"startTime":3472.732,"endTime":3479.491,"body":"Gervitz, also wrote about it."},{"startTime":3479.491,"endTime":3481.672,"body":"And then there's a couple other authors that also wrote about it."},{"startTime":3481.672,"endTime":3485.165,"body":"So it seemed to have a Tayday kind of in the early two thousands."},{"startTime":3485.166,"endTime":3485.746,"body":"Alright, cool."},{"startTime":3485.746,"endTime":3489.009,"body":"Um load cycling."},{"startTime":3489.009,"endTime":3495.895,"body":"Now, this one is actually I it's kind of how I used to think about linear progression, but"},{"startTime":3489.009,"endTime":3495.895,"body":"it's done session to session a little bit."},{"startTime":3495.895,"endTime":3497.567,"body":"It's like it's kind of like a pyramid."},{"startTime":3497.567,"endTime":3506.375,"body":"So week one, you would do 12 reps, week two, you would do 10 reps, week three, you would"},{"startTime":3497.567,"endTime":3506.375,"body":"do eight reps, week four you would do six reps, and then you delo or restart back at week"},{"startTime":3506.375,"endTime":3507.205,"body":"one again."},{"startTime":3507.205,"endTime":3513.03,"body":"And this again is the same idea I've been talking about, which is just extrapolating out"},{"startTime":3507.205,"endTime":3513.03,"body":"your progression over longer periods of time."},{"startTime":3513.09,"endTime":3521.025,"body":"So when you're at week one and you're doing 12 reps, when you get back to week one again,"},{"startTime":3513.09,"endTime":3521.025,"body":"you want to be doing your 12 reps at a slightly heavier weight than you were doing 12 reps"},{"startTime":3521.025,"endTime":3525.078,"body":"the prior four week period or whatever, the prior period you're at."},{"startTime":3525.078,"endTime":3527.159,"body":"That whatever you guys know what I'm saying."},{"startTime":3527.96,"endTime":3536.366,"body":"and so you would just continue that week to week across the board where each week when"},{"startTime":3527.96,"endTime":3536.366,"body":"your rep target lowers, you would increase that load compared to the four or five week"},{"startTime":3536.366,"endTime":3537.326,"body":"period prior."},{"startTime":3537.326,"endTime":3542.958,"body":"So I think that's a super reasonable way to train of program cycles like this for clients"},{"startTime":3537.326,"endTime":3542.958,"body":"and"},{"startTime":3542.958,"endTime":3544.92,"body":"For my general programs over time."},{"startTime":3544.92,"endTime":3548.385,"body":"One of the things I really love about it is that it keeps it interesting."},{"startTime":3548.385,"endTime":3550.016,"body":"Every week you get to get stronger."},{"startTime":3550.016,"endTime":3554.332,"body":"Even if you're not actually getting stronger, you get to have the sense that you're"},{"startTime":3550.016,"endTime":3554.332,"body":"getting stronger."},{"startTime":3554.332,"endTime":3556.934,"body":"And so I think that helps increase motivation."},{"startTime":3557.656,"endTime":3559.978,"body":"and yeah, variety is just interesting."},{"startTime":3559.979,"endTime":3568.233,"body":"Yeah, I think I think these styles lend themselves very well to your people who are more"},{"startTime":3559.979,"endTime":3568.233,"body":"new to training where they're not necessarily in love with it yet."},{"startTime":3568.233,"endTime":3573.815,"body":"They're trying to to build that that love and it it's injecting novelty to where things"},{"startTime":3568.233,"endTime":3573.815,"body":"are changing and stuff."},{"startTime":3573.815,"endTime":3585.5,"body":"Because when you're new to something, if it's really monotonous and you don't really know"},{"startTime":3573.815,"endTime":3585.5,"body":"if you love it, i if it the monotony will probably lend you to not uh put as much time"},{"startTime":3585.5,"endTime":3587.125,"body":"into it or find it as enjoyable."},{"startTime":3587.125,"endTime":3587.805,"body":"Yeah."},{"startTime":3587.805,"endTime":3594.229,"body":"It's also probably worth noting that, you know, we had Mike Milner on here a couple of"},{"startTime":3587.805,"endTime":3594.229,"body":"years ago to talk about neurotyping."},{"startTime":3594.53,"endTime":3605.248,"body":"And he noted that which it's obvious it's obvious when you think about it, that people"},{"startTime":3594.53,"endTime":3605.248,"body":"just have different psyches or neurotypes and will respond slightly differently to"},{"startTime":3605.248,"endTime":3606.959,"body":"structure in their training."},{"startTime":3606.959,"endTime":3612.723,"body":"And so some people like legitimately need constant variety or they get bored and they want"},{"startTime":3606.959,"endTime":3612.723,"body":"to quit."},{"startTime":3612.723,"endTime":3614.452,"body":"And other people are just like"},{"startTime":3614.452,"endTime":3615.762,"body":"Variety makes me crazy."},{"startTime":3615.762,"endTime":3620.954,"body":"I need to do the same thing every single week and make sure that, you know, things are"},{"startTime":3615.762,"endTime":3620.954,"body":"consistent."},{"startTime":3620.954,"endTime":3623.235,"body":"And then other people fall somewhere in between."},{"startTime":3623.235,"endTime":3632.639,"body":"And so at least through running these group programs online that I've been doing since"},{"startTime":3623.235,"endTime":3632.639,"body":"2017 now, I've seen all these spectrums."},{"startTime":3632.639,"endTime":3641.259,"body":"And when you're trying to write a group program for the masses, you realize that the"},{"startTime":3632.639,"endTime":3641.259,"body":"majority of people are somewhere in the middle."},{"startTime":3641.259,"endTime":3651.832,"body":"And so even if potentially the best thing maybe is to just do the same thing every week"},{"startTime":3641.259,"endTime":3651.832,"body":"and just when you get stronger, you add weight, you know, like a lot of people just can't"},{"startTime":3651.832,"endTime":3652.472,"body":"do that."},{"startTime":3652.472,"endTime":3656.253,"body":"And so they end up quitting training or hating training or moving to a different program."},{"startTime":3656.253,"endTime":3665.656,"body":"And given that we know that consistency is the number one thing that's going to elicit"},{"startTime":3656.253,"endTime":3665.656,"body":"progress, more than any of the, you know, choosing the perfect rep progression model or"},{"startTime":3665.656,"endTime":3671.177,"body":"whatever, um, I've found that using a lot of these different approaches."},{"startTime":3671.178,"endTime":3680.148,"body":"Simply allows people to stay more engaged while also having some like tangible landmarks"},{"startTime":3671.178,"endTime":3680.148,"body":"every five to six weeks to allow them to see that progress is."},{"startTime":3680.149,"endTime":3681.021,"body":"Yeah."},{"startTime":3681.021,"endTime":3687.176,"body":"I've I've a lot of reservations around that, but I think maybe that's an episode we can"},{"startTime":3681.021,"endTime":3687.176,"body":"unpack at di a different time."},{"startTime":3687.176,"endTime":3690.0,"body":"Not necessarily around the rep ranges, but around the"},{"startTime":3690.001,"endTime":3691.312,"body":"I should say."},{"startTime":3691.312,"endTime":3696.014,"body":"Not not the specifics of it, but because we all have our defaults, right?"},{"startTime":3696.174,"endTime":3702.727,"body":"But like let's say, like I know I have defaults that do not serve me for things that I"},{"startTime":3696.174,"endTime":3702.727,"body":"want, right?"},{"startTime":3702.727,"endTime":3708.44,"body":"And it's easy for me to say, like, well, my default's this way, so that thing must just"},{"startTime":3702.727,"endTime":3708.44,"body":"not be for me."},{"startTime":3708.44,"endTime":3713.795,"body":"But if I wanted it bad enough, I would change my defaults because of the importance of"},{"startTime":3708.44,"endTime":3713.795,"body":"said goal."},{"startTime":3713.795,"endTime":3723.392,"body":"But that also then assumes that doing it in the the way that you're doing it or that you"},{"startTime":3713.795,"endTime":3723.392,"body":"believe is is it that it should be done is somehow"},{"startTime":3723.393,"endTime":3729.057,"body":"subst substantially better or notably better than doing it a different way."},{"startTime":3729.057,"endTime":3733.21,"body":"And and I don't know if that's necessarily accurate either."},{"startTime":3733.21,"endTime":3741.346,"body":"Like I I I don't know if you take someone over a multi year period and one person is"},{"startTime":3733.21,"endTime":3741.346,"body":"following one of these like slightly more interesting progression models and another"},{"startTime":3741.346,"endTime":3745.249,"body":"person is simply just putting their head down and showing up and doing the same thing"},{"startTime":3741.346,"endTime":3745.249,"body":"every day."},{"startTime":3745.249,"endTime":3748.952,"body":"I don't know if you end up at a different place years later."},{"startTime":3748.952,"endTime":3749.502,"body":"So I don't know."},{"startTime":3749.502,"endTime":3751.213,"body":"It's it's an interesting discussion."},{"startTime":3751.661,"endTime":3759.546,"body":"agree with you there because one of my favorite things I think that you've ever said on on"},{"startTime":3751.661,"endTime":3759.546,"body":"the podcast is there's a lot to be said for volume and effort, right?"},{"startTime":3759.546,"endTime":3770.013,"body":"Over a long enough time period, if you just try really, really, really hard consistently"},{"startTime":3759.546,"endTime":3770.013,"body":"over years and do enough, you're pretty you're gonna get pretty jacked."},{"startTime":3770.013,"endTime":3770.933,"body":"Right."},{"startTime":3771.534,"endTime":3777.698,"body":"I I I guess I I should have uh maybe use I think resistance training is a poor example of"},{"startTime":3771.534,"endTime":3777.698,"body":"of what I was trying to say."},{"startTime":3777.698,"endTime":3780.88,"body":"I think like diet would be another would be a different one."},{"startTime":3780.88,"endTime":3781.402,"body":"Like"},{"startTime":3781.402,"endTime":3782.833,"body":"bit more relevant, I would say."},{"startTime":3782.833,"endTime":3783.944,"body":"Yeah, that's probably true."},{"startTime":3783.944,"endTime":3787.275,"body":"Um, and I think it extrapolates out to a lot of other things in life too."},{"startTime":3787.275,"endTime":3788.726,"body":"So I yeah."},{"startTime":3788.726,"endTime":3789.747,"body":"Okay, cool."},{"startTime":3789.747,"endTime":3795.37,"body":"the last one I have here is simply just to talk about bio reps or rest pause training."},{"startTime":3795.37,"endTime":3803.286,"body":"And this is something that I probably don't use in programming a whole ton, at least in a"},{"startTime":3795.37,"endTime":3803.286,"body":"as a progression model."},{"startTime":3803.286,"endTime":3807.366,"body":"Um, it's like, okay, I'll just explain what it is."},{"startTime":3807.366,"endTime":3815.26,"body":"So assume that you have a a set where 11 reps is what you get on your first set, and then"},{"startTime":3807.366,"endTime":3815.26,"body":"you rest 20 seconds and you use the same weight and you get four more reps, and then you"},{"startTime":3815.26,"endTime":3818.732,"body":"rest another 20 seconds, you use the same weight, you get three more reps."},{"startTime":3818.732,"endTime":3820.873,"body":"You've done a total of 18 reps."},{"startTime":3820.873,"endTime":3832.059,"body":"The idea would be that the next time you do this pro this myo rep or rest pause setup,"},{"startTime":3820.873,"endTime":3832.059,"body":"that now you try to get 19 reps or 20 reps or whatever across these different sets."},{"startTime":3832.099,"endTime":3835.789,"body":"I I think the use of rest pause or my rep is"},{"startTime":3835.789,"endTime":3843.812,"body":"Extremely valuable for people that are time crunched and need to get a high stimulus in a"},{"startTime":3835.789,"endTime":3843.812,"body":"in a small amount of time."},{"startTime":3843.812,"endTime":3854.679,"body":"I just personally haven't really used this as a way where every single week we're hitting"},{"startTime":3843.812,"endTime":3854.679,"body":"the same rest pause progression and we're simply saying, okay, you did 18 reps next week."},{"startTime":3854.679,"endTime":3855.8,"body":"Now we're gonna get 19."},{"startTime":3855.8,"endTime":3858.781,"body":"Okay, we're gonna do the same thing again, and now we're gonna get 20."},{"startTime":3858.912,"endTime":3865.295,"body":"I just don't really use it in that manner, but I think for somebody that is uh"},{"startTime":3858.912,"endTime":3865.295,"body":"consistently"},{"startTime":3865.403,"endTime":3877.899,"body":"time crunched and their sessions are generally made up of these type of rest pause or my"},{"startTime":3865.403,"endTime":3877.899,"body":"rep setups across all of their movements, th this would be a reasonable way to try to"},{"startTime":3877.899,"endTime":3882.201,"body":"instill progression across the the week to week pr cycle."},{"startTime":3882.202,"endTime":3883.383,"body":"Yeah, I like that."},{"startTime":3883.383,"endTime":3892.069,"body":"I do use this fit fairly often, but usually only on certain exercises and again in that"},{"startTime":3883.383,"endTime":3892.069,"body":"time crunch."},{"startTime":3892.069,"endTime":3897.513,"body":"For example, I have an up I have a a basically a chest and back day on on Fridays."},{"startTime":3897.513,"endTime":3899.714,"body":"It is o because my back"},{"startTime":3899.746,"endTime":3902.926,"body":"I'm very, I'm very, very much focused on on improving my back."},{"startTime":3902.926,"endTime":3905.471,"body":"I only have two chest exercises at the end of it."},{"startTime":3905.471,"endTime":3909.015,"body":"One of it's a fly and one of it is a is an incline press."},{"startTime":3909.015,"endTime":3913.699,"body":"So on my I do one straight set on the fly and I try and beat that, right?"},{"startTime":3913.699,"endTime":3922.067,"body":"And then I do a a three-sequence rest boss as as my kind of second set, and that gets me a"},{"startTime":3913.699,"endTime":3922.067,"body":"lot of stimulus in a short period of time."},{"startTime":3922.067,"endTime":3923.408,"body":"And then I move on to my press."},{"startTime":3923.408,"endTime":3926.13,"body":"But it's mostly time constraint driven."},{"startTime":3926.18,"endTime":3935.616,"body":"And then are you because you're doing it every week, are you looking to try to progress"},{"startTime":3926.18,"endTime":3935.616,"body":"like one rep in like are are you trying to see that progression within your rest pause set"},{"startTime":3935.616,"endTime":3936.624,"body":"sequence?"},{"startTime":3936.624,"endTime":3937.738,"body":"Yeah, that's what I consider."},{"startTime":3937.738,"endTime":3940.889,"body":"If I can get an extra rep over the three, I'm happy with that."},{"startTime":3940.889,"endTime":3941.709,"body":"Yeah."},{"startTime":3941.779,"endTime":3942.349,"body":"Yeah, that's great."},{"startTime":3942.349,"endTime":3946.761,"body":"So I think this is super valuable and that's a really good use case of of how one might"},{"startTime":3942.349,"endTime":3946.761,"body":"implement it."},{"startTime":3946.762,"endTime":3947.161,"body":"cool."},{"startTime":3947.161,"endTime":3948.193,"body":"Well that's really all I have."},{"startTime":3948.193,"endTime":3956.207,"body":"I've kind of said this over and over throughout the episode, so I'll just be really quick"},{"startTime":3948.193,"endTime":3956.207,"body":"and just state that all of these methods are essentially ways to keep things more"},{"startTime":3956.207,"endTime":3959.979,"body":"interesting and progress over longer time frames."},{"startTime":3959.979,"endTime":3967.858,"body":"So instead of a week to week beat the logbook, it's just really a way to progress over"},{"startTime":3959.979,"endTime":3967.858,"body":"like a four to eight week period without having to try to beat the logbook."},{"startTime":3967.858,"endTime":3968.75,"body":"Um"},{"startTime":3968.75,"endTime":3969.59,"body":"Every single time."},{"startTime":3969.59,"endTime":3971.741,"body":"So I love that for that reason."},{"startTime":3971.741,"endTime":3975.212,"body":"And I find that it is a bit more engaging for myself and clients."},{"startTime":3975.342,"endTime":3984.415,"body":"I really love that that example from the beginning where uh I have the two-week microcycle"},{"startTime":3975.342,"endTime":3984.415,"body":"with the one week focused on intensity and then the one week focused on volume with lower"},{"startTime":3984.415,"endTime":3985.175,"body":"loads."},{"startTime":3985.175,"endTime":3994.358,"body":"And that really seems to be super effective for me because it really instills all of the"},{"startTime":3985.175,"endTime":3994.358,"body":"principles of hey, just simply show up and beat the logbook, but then every other week you"},{"startTime":3994.358,"endTime":3995.738,"body":"kind of get that that."},{"startTime":3995.738,"endTime":3999.538,"body":"back off deload slash hypertrophy stimulus thing."},{"startTime":3999.538,"endTime":4001.425,"body":"Um and that I find really valuable."},{"startTime":4001.425,"endTime":4005.491,"body":"So uh a number of different things you can kind of pick and choose from here."},{"startTime":4005.491,"endTime":4011.298,"body":"And if you guys have any questions, drop them into the comments of YouTube or shoot us a"},{"startTime":4005.491,"endTime":4011.298,"body":"DM."},{"startTime":4011.299,"endTime":4012.371,"body":"Sweet, all sounds good."},{"startTime":4012.371,"endTime":4014.881,"body":"Uh thank you, Brian, for for organizing this one."},{"startTime":4014.881,"endTime":4016.747,"body":"It was a very, very well done episode."},{"startTime":4016.747,"endTime":4018.65,"body":"I think it was val valuable."},{"startTime":4018.65,"endTime":4023.066,"body":"As always, guys, any questions for Brian or myself, you can leave them underneath in the"},{"startTime":4018.65,"endTime":4023.066,"body":"comments."},{"startTime":4023.066,"endTime":4024.857,"body":"And we'll talk to you next week."}]}