{"version":"1.0.0","segments":[{"startTime":25.036,"endTime":27.826999999999998,"body":"What is going on, guys? Welcome back to"},{"startTime":25.036,"endTime":27.826999999999998,"body":"Eat Train Prosper."},{"startTime":27.826999999999998,"endTime":32.748,"body":"Today is episode 221 titled How Much Is"},{"startTime":27.826999999999998,"endTime":32.748,"body":"Enough?"},{"startTime":32.748,"endTime":38.729,"body":"A volume dose response. So we have covered"},{"startTime":32.748,"endTime":38.729,"body":"volume a few other times"},{"startTime":38.75,"endTime":41.55,"body":"on the podcast. This episode is going to"},{"startTime":38.75,"endTime":41.55,"body":"be a little bit different."},{"startTime":41.55,"endTime":44.061,"body":"If you would like to go back and revisit"},{"startTime":41.55,"endTime":44.061,"body":"any of those,"},{"startTime":44.061,"endTime":48.162,"body":"ETP167 is personalizing your training"},{"startTime":44.061,"endTime":48.162,"body":"volume."},{"startTime":48.162,"endTime":52.093,"body":"ETP188 is titled Quality Volume."},{"startTime":52.459,"endTime":55.241,"body":"And most recently, in episode 207,"},{"startTime":55.241,"endTime":57.732,"body":"we have the training volume model."},{"startTime":57.732,"endTime":62.306,"body":"Today's episode is going to be a little"},{"startTime":57.732,"endTime":62.306,"body":"bit different in deciphering"},{"startTime":62.306,"endTime":66.49799999999999,"body":"how much is enough, how that may change"},{"startTime":62.306,"endTime":66.49799999999999,"body":"over your training career,"},{"startTime":66.49799999999999,"endTime":68.87,"body":"or if you are a coach, coaching clients,"},{"startTime":68.87,"endTime":71.081,"body":"things that you can potentially look out"},{"startTime":68.87,"endTime":71.081,"body":"for,"},{"startTime":71.081,"endTime":75.214,"body":"and fundamentally a lot of realizations"},{"startTime":71.081,"endTime":75.214,"body":"from myself."},{"startTime":75.214,"endTime":78.096,"body":"And Brian has, of course, his own personal"},{"startTime":75.214,"endTime":78.096,"body":"insights that is going"},{"startTime":78.096,"endTime":80.428,"body":"to build the backbone of this episode."},{"startTime":80.428,"endTime":81.428,"body":"So"},{"startTime":81.47,"endTime":83.669,"body":"As always, Brian, what's going on?"},{"startTime":83.669,"endTime":85.146,"body":"Yeah, I'm excited for this episode."},{"startTime":85.146,"endTime":87.215,"body":"I always love talking about training,"},{"startTime":87.215,"endTime":88.215,"body":"so"},{"startTime":87.688,"endTime":90.949,"body":"regarding me, I really only have one"},{"startTime":87.688,"endTime":90.949,"body":"update."},{"startTime":90.949,"endTime":94.181,"body":"~ I did my first Instagram post in a few"},{"startTime":90.949,"endTime":94.181,"body":"months yesterday."},{"startTime":94.181,"endTime":96.812,"body":"~ I just I can't anymore. Like,"},{"startTime":96.812,"endTime":100.453,"body":"I don't know. I find the whole medium to"},{"startTime":96.812,"endTime":100.453,"body":"be such a struggle."},{"startTime":100.453,"endTime":105.836,"body":"And of course, you know, I I understand"},{"startTime":100.453,"endTime":105.836,"body":"it's necessary for for running businesses"},{"startTime":105.836,"endTime":112.278,"body":"as well. But anyways, I did my first post"},{"startTime":105.836,"endTime":112.278,"body":"because ~ I've kind of been employing"},{"startTime":112.299,"endTime":115.46,"body":"a rep scheme over the last few months,"},{"startTime":115.46,"endTime":116.46,"body":"even."},{"startTime":116.227,"endTime":119.64,"body":"that I've really enjoyed and it's been so"},{"startTime":116.227,"endTime":119.64,"body":"good that I've just kind of stuck with it."},{"startTime":120.281,"endTime":125.213,"body":"And ~ it's gone along with kind of some"},{"startTime":120.281,"endTime":125.213,"body":"changes in my training as well,"},{"startTime":125.213,"endTime":128.555,"body":"where I started with a full body program"},{"startTime":125.213,"endTime":128.555,"body":"and quickly realized,"},{"startTime":128.555,"endTime":130.80599999999998,"body":"man, full body is for the birds."},{"startTime":130.80599999999998,"endTime":135.398,"body":"That shit is way too hard. and then"},{"startTime":130.80599999999998,"endTime":135.398,"body":"briefly went to like an upper lower"},{"startTime":135.398,"endTime":139.41899999999998,"body":"which was three times a week. And then"},{"startTime":135.398,"endTime":139.41899999999998,"body":"that kind of got biased out a little"},{"startTime":139.41899999999998,"endTime":142.441,"body":"bit more into having a day that's a little"},{"startTime":139.41899999999998,"endTime":142.441,"body":"more chest back focused"},{"startTime":142.441,"endTime":144.512,"body":"and then some shoulders and arms tacked"},{"startTime":142.441,"endTime":144.512,"body":"on,"},{"startTime":144.512,"endTime":148.353,"body":"and then the shoulder and arm day with a"},{"startTime":144.512,"endTime":148.353,"body":"little bit of back and chest tacked on."},{"startTime":148.353,"endTime":150.074,"body":"and then having obviously the leg day."},{"startTime":150.124,"endTime":152.575,"body":"In the middle. And so I've actually been"},{"startTime":150.124,"endTime":152.575,"body":"running with that for a number"},{"startTime":152.575,"endTime":156.975,"body":"of months now. And it hasn't aligned with"},{"startTime":152.575,"endTime":156.975,"body":"what's been in Brian's program because"},{"startTime":157.456,"endTime":159.666,"body":"I always struggle with this when I write"},{"startTime":157.456,"endTime":159.666,"body":"Brian's program,"},{"startTime":159.666,"endTime":161.556,"body":"is like it's supposed to be what I'm"},{"startTime":159.666,"endTime":161.556,"body":"doing,"},{"startTime":161.556,"endTime":165.317,"body":"but I also want to give you guys like a"},{"startTime":161.556,"endTime":165.317,"body":"legit full cycle to get through."},{"startTime":165.317,"endTime":168.418,"body":"So if I decide to quit my program after"},{"startTime":165.317,"endTime":168.418,"body":"three weeks,"},{"startTime":168.418,"endTime":171.258,"body":"I still want you guys to like finish the"},{"startTime":168.418,"endTime":171.258,"body":"full six weeks."},{"startTime":171.258,"endTime":174.879,"body":"so that's where we are kind of now is I I"},{"startTime":171.258,"endTime":174.879,"body":"committed to having you guys"},{"startTime":174.879,"endTime":178.38,"body":"do two mesocycles of this cycle."},{"startTime":178.888,"endTime":182.071,"body":"~ I split off way earlier because full"},{"startTime":178.888,"endTime":182.071,"body":"body isn't for me."},{"startTime":182.071,"endTime":186.655,"body":"~ and now I have this new program with the"},{"startTime":182.071,"endTime":186.655,"body":"15105 rep scheme that I wrote about,"},{"startTime":186.655,"endTime":190.048,"body":"and it will be in the app under Brian's"},{"startTime":186.655,"endTime":190.048,"body":"program because it's what"},{"startTime":190.048,"endTime":194.181,"body":"I'm actually doing. ~ starting in a couple"},{"startTime":190.048,"endTime":194.181,"body":"weeks once this cycle ends."},{"startTime":194.181,"endTime":198.905,"body":"So if you want if you're curious about the"},{"startTime":194.181,"endTime":198.905,"body":"1510 five or have any questions on that,"},{"startTime":198.905,"endTime":202.068,"body":"check out my Instagram post and that's"},{"startTime":198.905,"endTime":202.068,"body":"really all I got."},{"startTime":202.068,"endTime":206.294,"body":"I do have I have I have I have a personal"},{"startTime":202.068,"endTime":206.294,"body":"update and it actually is a personal one."},{"startTime":206.294,"endTime":207.726,"body":"I know we normally speak about,"},{"startTime":207.726,"endTime":211.191,"body":"you know, our lifting or our training and"},{"startTime":207.726,"endTime":211.191,"body":"and those different things."},{"startTime":211.191,"endTime":217.379,"body":"Ironically, with Instagram, Jenny and I"},{"startTime":211.191,"endTime":217.379,"body":"post our posted our ~ pregnancy."},{"startTime":218.232,"endTime":221.384,"body":"announcement like a week ago, something"},{"startTime":218.232,"endTime":221.384,"body":"like that on Instagram."},{"startTime":221.384,"endTime":222.992,"body":"And it was really just a way to let our,"},{"startTime":222.992,"endTime":225.806,"body":"you know, o extended friends and and that"},{"startTime":222.992,"endTime":225.806,"body":"sort of thing know that"},{"startTime":225.806,"endTime":227.156,"body":"we weren't gonna personally message."},{"startTime":227.156,"endTime":231.198,"body":"Of course, in in peak irony, the post goes"},{"startTime":227.156,"endTime":231.198,"body":"absolutely viral,"},{"startTime":231.198,"endTime":234.6,"body":"which is very interesting because it's"},{"startTime":235.184,"endTime":238.988,"body":"You know, I spend so much time trying to"},{"startTime":235.184,"endTime":238.988,"body":"create this like really quality content"},{"startTime":238.988,"endTime":241.331,"body":"to for you know my personal brand and"},{"startTime":238.988,"endTime":241.331,"body":"coaching."},{"startTime":241.331,"endTime":244.474,"body":"And you get mixed. You know, some are"},{"startTime":241.331,"endTime":244.474,"body":"successful,"},{"startTime":244.474,"endTime":248.008,"body":"most really aren't. And then we went"},{"startTime":244.474,"endTime":248.008,"body":"outside on the on the porch and spent"},{"startTime":248.008,"endTime":251.382,"body":"all of 12 seconds putting together this"},{"startTime":248.008,"endTime":251.382,"body":"little video and posted it,"},{"startTime":251.382,"endTime":255.536,"body":"and it just skyrockets. So that was ironic"},{"startTime":251.382,"endTime":255.536,"body":"in and of itself,"},{"startTime":255.536,"endTime":256.627,"body":"but not not the purpose."},{"startTime":257.46299999999997,"endTime":260.289,"body":"Reaches a bunch of strangers. And and what"},{"startTime":257.46299999999997,"endTime":260.289,"body":"happens there?"},{"startTime":260.289,"endTime":262.203,"body":"We get some, you know, positive comments,"},{"startTime":262.203,"endTime":266.39300000000003,"body":"and then it somehow reaches the depths of"},{"startTime":262.203,"endTime":266.39300000000003,"body":"Instagram racist people."},{"startTime":266.39300000000003,"endTime":268.554,"body":"and then there's a lot of racist comments"},{"startTime":266.39300000000003,"endTime":268.554,"body":"on there,"},{"startTime":268.554,"endTime":271.54499999999996,"body":"which of course are obviously all"},{"startTime":268.554,"endTime":271.54499999999996,"body":"generated ~ towards me."},{"startTime":271.54499999999996,"endTime":274.847,"body":"And it was a very full circle moment,"},{"startTime":274.847,"endTime":278.168,"body":"and I'm sharing a little bit of obviously"},{"startTime":274.847,"endTime":278.168,"body":"back history with myself."},{"startTime":278.168,"endTime":281.93,"body":"When I was younger and I was less sure of"},{"startTime":278.168,"endTime":281.93,"body":"myself and didn't have"},{"startTime":281.93,"endTime":283.531,"body":"the confidence and stuff that I do now,"},{"startTime":283.531,"endTime":286.971,"body":"a lot like those comments would really"},{"startTime":283.531,"endTime":286.971,"body":"bother me because it's it's"},{"startTime":286.971,"endTime":289.033,"body":"an attack on something about myself,"},{"startTime":289.033,"endTime":291.624,"body":"obviously, but it's something that I have"},{"startTime":289.033,"endTime":291.624,"body":"no control over."},{"startTime":291.624,"endTime":294.555,"body":"~ and what was very nice this time,"},{"startTime":294.555,"endTime":295.643,"body":"it was it realized it's like,"},{"startTime":295.643,"endTime":298.164,"body":"this like literally does not bother me"},{"startTime":295.643,"endTime":298.164,"body":"anymore."},{"startTime":298.164,"endTime":299.986,"body":"I don't care at all. And in fact,"},{"startTime":299.986,"endTime":302.668,"body":"I found a lot of the comments absolutely"},{"startTime":299.986,"endTime":302.668,"body":"hysterical."},{"startTime":302.668,"endTime":306.471,"body":"and I was like, did people actually feel"},{"startTime":302.668,"endTime":306.471,"body":"this way?"},{"startTime":306.471,"endTime":310.514,"body":"~ but it was very nice for me to just like"},{"startTime":306.471,"endTime":310.514,"body":"not care."},{"startTime":310.514,"endTime":314.517,"body":"And because younger Aaron, it really would"},{"startTime":310.514,"endTime":314.517,"body":"have bothered me."},{"startTime":314.517,"endTime":317.75,"body":"So it was a little bit of maybe a per"},{"startTime":314.517,"endTime":317.75,"body":"personal growth,"},{"startTime":317.75,"endTime":319.721,"body":"maybe it's maturity, maybe it's"},{"startTime":317.75,"endTime":319.721,"body":"confidence,"},{"startTime":319.721,"endTime":322.964,"body":"but something that really would upset me"},{"startTime":319.721,"endTime":322.964,"body":"when I was younger."},{"startTime":322.964,"endTime":324.765,"body":"I realized, I literally."},{"startTime":324.738,"endTime":325.738,"body":"I"},{"startTime":324.808,"endTime":326.899,"body":"literally do not care about this anymore."},{"startTime":326.899,"endTime":332.041,"body":"I've become successful enough in my life"},{"startTime":326.899,"endTime":332.041,"body":"that racism is literally something that"},{"startTime":332.041,"endTime":335.082,"body":"just does not impact me whatsoever."},{"startTime":335.082,"endTime":338.344,"body":"And it was very, very nice to finally feel"},{"startTime":335.082,"endTime":338.344,"body":"that way."},{"startTime":338.913,"endTime":341.464,"body":"Yeah, that's awesome, man. I'm really glad"},{"startTime":338.913,"endTime":341.464,"body":"to hear that for you."},{"startTime":341.464,"endTime":344.836,"body":"And in this way that the world is so"},{"startTime":341.464,"endTime":344.836,"body":"polarized,"},{"startTime":344.836,"endTime":349.448,"body":"I feel like there are microcosms of that"},{"startTime":344.836,"endTime":349.448,"body":"experience just happening constantly."},{"startTime":349.448,"endTime":353.821,"body":"And so the ability to be able to have that"},{"startTime":349.448,"endTime":353.821,"body":"thicker skin in a way,"},{"startTime":353.821,"endTime":358.643,"body":"but also that self confidence ~ could be"},{"startTime":353.821,"endTime":358.643,"body":"something that other people"},{"startTime":358.643,"endTime":361.054,"body":"in the situation would be able to benefit"},{"startTime":358.643,"endTime":361.054,"body":"from as well."},{"startTime":361.794,"endTime":362.938,"body":"Yeah, so that was that's"},{"startTime":362.938,"endTime":365.387,"body":"pretty much the the the only one."},{"startTime":365.387,"endTime":366.611,"body":"And then I guess I do have one more,"},{"startTime":366.611,"endTime":367.816,"body":"a little other personal one."},{"startTime":368.408,"endTime":371.599,"body":"This is a Los Angeles Raiders coffee mug."},{"startTime":371.599,"endTime":376.772,"body":"This is my oldest possession. This is from"},{"startTime":371.599,"endTime":376.772,"body":"like 1989 or 1990."},{"startTime":376.771,"endTime":377.771,"body":"Wow."},{"startTime":376.772,"endTime":381.384,"body":"It's it's original when the Raiders"},{"startTime":376.772,"endTime":381.384,"body":"actually did move to ~ LA."},{"startTime":381.384,"endTime":385.535,"body":"And I haven't used it. It's it's been in"},{"startTime":381.384,"endTime":385.535,"body":"storage since probably like 2019,"},{"startTime":385.535,"endTime":386.906,"body":"and this is the first time I'm using it."},{"startTime":386.906,"endTime":390.307,"body":"So I I get very sentimental about old"},{"startTime":386.906,"endTime":390.307,"body":"things."},{"startTime":390.307,"endTime":391.838,"body":"And and I saw it and I was like,"},{"startTime":391.838,"endTime":393.109,"body":"yes. And then I was thinking, like,"},{"startTime":393.109,"endTime":396.22,"body":"I've had this since I was probably two"},{"startTime":393.109,"endTime":396.22,"body":"years old,"},{"startTime":396.22,"endTime":398.331,"body":"three years old. ~ and now I"},{"startTime":398.324,"endTime":399.324,"body":"I"},{"startTime":398.415,"endTime":400.54,"body":"still have it and it's still in pretty"},{"startTime":398.415,"endTime":400.54,"body":"decent shape."},{"startTime":400.856,"endTime":404.61,"body":"That's amazing. And it's even older than"},{"startTime":400.856,"endTime":404.61,"body":"my Hoyas beanie,"},{"startTime":404.61,"endTime":407.844,"body":"which I got when I was eight, that you"},{"startTime":404.61,"endTime":407.844,"body":"guys see me wearing on the podcast."},{"startTime":407.844,"endTime":410.867,"body":"I got that when I was eight and still wear"},{"startTime":407.844,"endTime":410.867,"body":"it to this day,"},{"startTime":410.867,"endTime":413.45,"body":"which is also kind of wild, but the coffee"},{"startTime":410.867,"endTime":413.45,"body":"mug,"},{"startTime":413.45,"endTime":415.374,"body":"the coffee mug is older, so"},{"startTime":415.755,"endTime":419.596,"body":"Yeah. Okay. Cool."},{"startTime":417.54,"endTime":418.716,"body":"All right, let's talk fitness."},{"startTime":419.596,"endTime":425.408,"body":"So I I guess what I will start with is is"},{"startTime":419.596,"endTime":425.408,"body":"what prompted this episode for myself."},{"startTime":425.408,"endTime":431.589,"body":"So I want to have a a conversation around"},{"startTime":425.408,"endTime":431.589,"body":"the volume dose dependence like"},{"startTime":431.589,"endTime":435.911,"body":"per muscle group. ~ And not not per muscle"},{"startTime":431.589,"endTime":435.911,"body":"group as a whole."},{"startTime":435.911,"endTime":438.632,"body":"There's some I should not say some."},{"startTime":438.632,"endTime":440.162,"body":"There's often correlations with that,"},{"startTime":440.162,"endTime":441.892,"body":"for example, the lateral delts."},{"startTime":442.314,"endTime":444.707,"body":"can take a lot of of volume. We all pretty"},{"startTime":442.314,"endTime":444.707,"body":"much know that."},{"startTime":444.707,"endTime":448.913,"body":"But more importantly, can this change over"},{"startTime":444.707,"endTime":448.913,"body":"time for you as as a lifter?"},{"startTime":448.913,"endTime":454.1,"body":"And specifically, I want to speak about"},{"startTime":448.913,"endTime":454.1,"body":"through as your skill"},{"startTime":454.1,"endTime":458.065,"body":"set as a lifter improves and you are able"},{"startTime":454.1,"endTime":458.065,"body":"to"},{"startTime":459.001,"endTime":465.505,"body":"Produce stimulus for a a desired muscle"},{"startTime":459.001,"endTime":465.505,"body":"group through a variation of exercises."},{"startTime":465.505,"endTime":468.717,"body":"Obviously, some exercises you are going to"},{"startTime":465.505,"endTime":468.717,"body":"have a better connection with than"},{"startTime":468.717,"endTime":475.271,"body":"others. Can you change your volume needs"},{"startTime":468.717,"endTime":475.271,"body":"through your precision of performance?"},{"startTime":475.271,"endTime":478.914,"body":"And a couple things. First of all,"},{"startTime":478.914,"endTime":481.216,"body":"we're obviously speaking through the lens"},{"startTime":478.914,"endTime":481.216,"body":"of hypertrophy,"},{"startTime":481.216,"endTime":482.567,"body":"we're not getting into strength,"},{"startTime":482.567,"endTime":487.019,"body":"which has ~ typically lower volume needs"},{"startTime":482.567,"endTime":487.019,"body":"if I were to make a blanketed statement."},{"startTime":487.873,"endTime":491.944,"body":"A range of weekly set volume, direct"},{"startTime":487.873,"endTime":491.944,"body":"versus fractional sets,"},{"startTime":491.944,"endTime":495.695,"body":"which does play into role because it's"},{"startTime":491.944,"endTime":495.695,"body":"it's a technicality of how are we"},{"startTime":495.695,"endTime":500.465,"body":"app how are we actually defining you know"},{"startTime":495.695,"endTime":500.465,"body":"seven where where it could be"},{"startTime":500.465,"endTime":504.277,"body":"~ a few different approaches to defining"},{"startTime":500.465,"endTime":504.277,"body":"that,"},{"startTime":504.277,"endTime":506.179,"body":"and then frequency, of course."},{"startTime":506.179,"endTime":512.941,"body":"So what I've noticed recently since really"},{"startTime":506.179,"endTime":512.941,"body":"settling in here."},{"startTime":512.941,"endTime":517.485,"body":"My quads, which have always been I've"},{"startTime":512.941,"endTime":517.485,"body":"always been a little bit maybe ashamed"},{"startTime":517.485,"endTime":522.159,"body":"or or underwhelmed at at how small they"},{"startTime":517.485,"endTime":522.159,"body":"were relative to other muscle groups."},{"startTime":522.159,"endTime":525.802,"body":"That has changed. They are now on par."},{"startTime":525.802,"endTime":526.802,"body":"~"},{"startTime":527.1569999999999,"endTime":532.47,"body":"And because of my personal physique and"},{"startTime":527.1569999999999,"endTime":532.47,"body":"development goals with competing,"},{"startTime":532.47,"endTime":534.809,"body":"I'm in men's physique. I have board shorts"},{"startTime":532.47,"endTime":534.809,"body":"on."},{"startTime":534.809,"endTime":538.715,"body":"My my quads, my hamstrings, my glutes are"},{"startTime":534.809,"endTime":538.715,"body":"not evaluated at all."},{"startTime":538.715,"endTime":541.907,"body":"So I've reduced to only once per week,"},{"startTime":541.907,"endTime":543.597,"body":"which would be typically, you know,"},{"startTime":543.597,"endTime":547.4,"body":"pretty suboptimal, but it's it's a"},{"startTime":543.597,"endTime":547.4,"body":"trade-off that I am happy to make."},{"startTime":547.4,"endTime":550.862,"body":"But what I have noticed is through"},{"startTime":551.938,"endTime":556.964,"body":"intelligent exercise pairing, but really"},{"startTime":551.938,"endTime":556.964,"body":"spending so long yearning to"},{"startTime":556.964,"endTime":562.17,"body":"to create that desired stimulus and trying"},{"startTime":556.964,"endTime":562.17,"body":"to improve my performance with my quads,"},{"startTime":562.17,"endTime":564.473,"body":"I finally landed there."},{"startTime":565.268,"endTime":570.07,"body":"And the amount of volume that I need for"},{"startTime":565.268,"endTime":570.07,"body":"my quads to be absolutely"},{"startTime":570.07,"endTime":572.411,"body":"in wrecked in shambles for five,"},{"startTime":572.411,"endTime":579.024,"body":"six days is so low that it's really"},{"startTime":572.411,"endTime":579.024,"body":"started to have me question things around"},{"startTime":579.724,"endTime":582.065,"body":"lagging body parts, for example."},{"startTime":582.065,"endTime":583.826,"body":"What does make a lagging body part?"},{"startTime":583.826,"endTime":586.807,"body":"Is it purely genetic? Is it performance?"},{"startTime":586.807,"endTime":591.85,"body":"Is it an ability to mentally connect with"},{"startTime":592.41,"endTime":595.131,"body":"the desired musculature that you want to"},{"startTime":592.41,"endTime":595.131,"body":"connect?"},{"startTime":595.113,"endTime":596.113,"body":"And"},{"startTime":595.283,"endTime":599.429,"body":"it's really opened my eyes a bit and had"},{"startTime":595.283,"endTime":599.429,"body":"me start questioning things a little bit,"},{"startTime":599.429,"endTime":603.434,"body":"a little bit more than I previously have"},{"startTime":599.429,"endTime":603.434,"body":"in the past."},{"startTime":603.434,"endTime":606.33,"body":"So obviously with Brian's incredible"},{"startTime":603.434,"endTime":606.33,"body":"training mind,"},{"startTime":606.33,"endTime":610.083,"body":"I want to have a conversation with this"},{"startTime":606.33,"endTime":610.083,"body":"about him and for all of you guys"},{"startTime":610.083,"endTime":611.284,"body":"to listen in as well."},{"startTime":611.284,"endTime":612.629,"body":"~ muted. You're you're muted."},{"startTime":612.629,"endTime":614.01,"body":"Yeah, I think it's gonna be awesome."},{"startTime":614.01,"endTime":616.312,"body":"And I am very much looking forward to it."},{"startTime":616.312,"endTime":620.985,"body":"I also agree with your kind of"},{"startTime":616.312,"endTime":620.985,"body":"introduction there,"},{"startTime":620.985,"endTime":626.309,"body":"specific to the quads, in that the amount"},{"startTime":620.985,"endTime":626.309,"body":"of volume that it seems that"},{"startTime":626.309,"endTime":631.823,"body":"I need to create the stimulus does seem to"},{"startTime":626.309,"endTime":631.823,"body":"be going down and down"},{"startTime":631.823,"endTime":638.067,"body":"and down over time. And that in itself is"},{"startTime":631.823,"endTime":638.067,"body":"very interesting."},{"startTime":638.067,"endTime":640.329,"body":"But I also wonder."},{"startTime":641.183,"endTime":647.424,"body":"Like I can't separate out that from the"},{"startTime":641.183,"endTime":647.424,"body":"fact that all the movements that"},{"startTime":647.424,"endTime":648.907,"body":"are done for the quads primarily,"},{"startTime":648.907,"endTime":652.093,"body":"aside from a leg extension, are going to"},{"startTime":648.907,"endTime":652.093,"body":"be significantly lengthened,"},{"startTime":652.093,"endTime":653.776,"body":"overloaded. And so"},{"startTime":654.821,"endTime":659.255,"body":"As your precision increases and your"},{"startTime":654.821,"endTime":659.255,"body":"ability to actually lean into"},{"startTime":659.255,"endTime":661.687,"body":"the stimulus that's at the length and"},{"startTime":659.255,"endTime":661.687,"body":"position."},{"startTime":661.687,"endTime":663.809,"body":"Because in the early years of training,"},{"startTime":663.809,"endTime":669.454,"body":"your natural inclination is going to be to"},{"startTime":663.809,"endTime":669.454,"body":"move away from accepting that pain"},{"startTime":669.454,"endTime":672.997,"body":"in the bottom of the the rep because"},{"startTime":669.454,"endTime":672.997,"body":"that's the dangerous spot."},{"startTime":672.997,"endTime":676.44,"body":"That's where you are susceptible to ~ yes,"},{"startTime":676.44,"endTime":678.181,"body":"the the the the pain in the muscle,"},{"startTime":678.181,"endTime":681.404,"body":"you're susceptible to getting crushed down"},{"startTime":678.181,"endTime":681.404,"body":"there and not being able to get back up."},{"startTime":681.404,"endTime":682.404,"body":"~"},{"startTime":683.199,"endTime":686.37,"body":"the amount of force that you have to exert"},{"startTime":683.199,"endTime":686.37,"body":"is extremely high."},{"startTime":686.37,"endTime":689.771,"body":"And then that doesn't even add in the"},{"startTime":686.37,"endTime":689.771,"body":"element of,"},{"startTime":689.771,"endTime":694.492,"body":"you know, if you're going all the way to"},{"startTime":689.771,"endTime":694.492,"body":"rock bottom and using your glutes"},{"startTime":694.492,"endTime":696.993,"body":"and adductors to help you get out of the"},{"startTime":694.492,"endTime":696.993,"body":"bottom,"},{"startTime":696.993,"endTime":700.684,"body":"that's also a different stimulus than you"},{"startTime":696.993,"endTime":700.684,"body":"would get if you were taking"},{"startTime":700.684,"endTime":704.475,"body":"a more refined approach to your quad"},{"startTime":700.684,"endTime":704.475,"body":"training and staying more in"},{"startTime":704.475,"endTime":706.476,"body":"the active range of motion for the quads."},{"startTime":706.476,"endTime":711.167,"body":"Not that the quads get less stimulus when"},{"startTime":706.476,"endTime":711.167,"body":"you go to rock bottom."},{"startTime":711.456,"endTime":716.937,"body":"But they are ~ it's going to bring in the"},{"startTime":711.456,"endTime":716.937,"body":"glutes and the adductors,"},{"startTime":716.937,"endTime":720.969,"body":"which are going to ~ make the movement"},{"startTime":716.937,"endTime":720.969,"body":"significantly more fatiguing."},{"startTime":720.969,"endTime":723.229,"body":"So the so there's that aspect too."},{"startTime":723.229,"endTime":725.99,"body":"~ but there's just so many elements that"},{"startTime":723.229,"endTime":725.99,"body":"go into this,"},{"startTime":725.99,"endTime":727.8,"body":"and my brain is already kind of like,"},{"startTime":727.8,"endTime":730.681,"body":"okay, lengthened, shortened. ~ you know,"},{"startTime":730.681,"endTime":735.582,"body":"looking at back training, like while"},{"startTime":730.681,"endTime":735.582,"body":"volume needs might change over time there"},{"startTime":735.582,"endTime":737.333,"body":"for sure as precision increases."},{"startTime":737.717,"endTime":740.138,"body":"There's going to be a limit to that based"},{"startTime":737.717,"endTime":740.138,"body":"on the fact that most"},{"startTime":740.138,"endTime":742.019,"body":"of those movements are going to be short"},{"startTime":740.138,"endTime":742.019,"body":"overloaded."},{"startTime":742.019,"endTime":745.481,"body":"And so you can only generate so much"},{"startTime":742.019,"endTime":745.481,"body":"stimulus from one set."},{"startTime":745.481,"endTime":749.934,"body":"So anyway, those are just kind of initial"},{"startTime":745.481,"endTime":749.934,"body":"kind of thoughts coming at you,"},{"startTime":749.934,"endTime":751.965,"body":"but take the conversation wherever you"},{"startTime":749.934,"endTime":751.965,"body":"want."},{"startTime":752.867,"endTime":754.218,"body":"Yeah, let's let's start with the quads,"},{"startTime":754.218,"endTime":758.321,"body":"because I think we're we're already"},{"startTime":754.218,"endTime":758.321,"body":"decently settled into this part"},{"startTime":758.321,"endTime":763.434,"body":"of the conversation. And I will share some"},{"startTime":758.321,"endTime":763.434,"body":"some things that I've"},{"startTime":765.876,"endTime":770.759,"body":"accepted ~ of recent because there's been"},{"startTime":765.876,"endTime":770.759,"body":"times where people have told"},{"startTime":770.759,"endTime":773.27,"body":"me things and and I've listened,"},{"startTime":773.27,"endTime":775.662,"body":"but it never really, really landed."},{"startTime":775.662,"endTime":779.484,"body":"And I would say with the quads"},{"startTime":775.662,"endTime":779.484,"body":"specifically,"},{"startTime":779.484,"endTime":781.546,"body":"or let's say a squat pattern movement."},{"startTime":781.546,"endTime":783.348,"body":"There's a lot of variables that go in,"},{"startTime":783.348,"endTime":787.371,"body":"right? So there's think about like stance"},{"startTime":783.348,"endTime":787.371,"body":"width is one of them,"},{"startTime":787.371,"endTime":791.395,"body":"okay? And then you have the ~ internal"},{"startTime":787.371,"endTime":791.395,"body":"versus,"},{"startTime":791.395,"endTime":794.648,"body":"I mean, I don't really want to say"},{"startTime":791.395,"endTime":794.648,"body":"internal rotation of the foot,"},{"startTime":794.648,"endTime":798.062,"body":"more neutral to external rotation is is"},{"startTime":794.648,"endTime":798.062,"body":"pretty much what what"},{"startTime":798.062,"endTime":799.563,"body":"the conversation really would be."},{"startTime":799.563,"endTime":801.065,"body":"How much of that is there?"},{"startTime":801.873,"endTime":804.004,"body":"Where are your knees actually tracking?"},{"startTime":804.004,"endTime":805.816,"body":"Are you sending your knees wider?"},{"startTime":805.816,"endTime":809.578,"body":"Do you send your knees more straight out"},{"startTime":805.816,"endTime":809.578,"body":"over the toes,"},{"startTime":809.578,"endTime":813.697,"body":"like knee heading, you know, right above"},{"startTime":809.578,"endTime":813.697,"body":"the the big toe and whatever"},{"startTime":813.697,"endTime":816.503,"body":"the the second toe is, I'm not sure the"},{"startTime":813.697,"endTime":816.503,"body":"name of that one."},{"startTime":816.503,"endTime":818.644,"body":"And like you said, when the knees go out"},{"startTime":816.503,"endTime":818.644,"body":"wider,"},{"startTime":818.644,"endTime":820.786,"body":"we tend to recruit more more adductor."},{"startTime":820.786,"endTime":824.769,"body":"ankle flexibility, right? There comes into"},{"startTime":820.786,"endTime":824.769,"body":"it."},{"startTime":824.769,"endTime":826.93,"body":"And whether we're elevating a heel,"},{"startTime":826.93,"endTime":827.93,"body":"whether we're not."},{"startTime":828.437,"endTime":833.62,"body":"And then the thing that's been most"},{"startTime":828.437,"endTime":833.62,"body":"productive for me is of"},{"startTime":833.62,"endTime":840.174,"body":"the last eight-ish months, foot pressure"},{"startTime":833.62,"endTime":840.174,"body":"and really paying attention to where"},{"startTime":840.174,"endTime":843.356,"body":"I have pressure in my feet."},{"startTime":843.356,"endTime":847.178,"body":"And I'm a little bit ashamed to to admit,"},{"startTime":847.178,"endTime":850.0,"body":"probably two or three years ago,"},{"startTime":850.0,"endTime":852.161,"body":"my my good friend Kyle Baxter,"},{"startTime":852.161,"endTime":853.482,"body":"who we've had on the podcast,"},{"startTime":853.482,"endTime":856.614,"body":"We were tr we he did a very simple"},{"startTime":853.482,"endTime":856.614,"body":"evaluation of me."},{"startTime":856.614,"endTime":858.184,"body":"And he's You don't you can't pronate."},{"startTime":858.184,"endTime":860.185,"body":"And I was like, What what you mean?"},{"startTime":860.185,"endTime":863.877,"body":"He's like, you you have no pressure on the"},{"startTime":860.185,"endTime":863.877,"body":"inside of your foot and your big toe."},{"startTime":863.877,"endTime":865.588,"body":"It's all on the outside. And then he's"},{"startTime":863.877,"endTime":865.588,"body":"like,"},{"startTime":865.588,"endTime":868.009,"body":"Let me see your shoe. Right? I take off my"},{"startTime":865.588,"endTime":868.009,"body":"shoe."},{"startTime":868.009,"endTime":870.491,"body":"My shoe is not worn on the inside at all."},{"startTime":870.491,"endTime":875.107,"body":"The complete outside of the soles of my"},{"startTime":870.491,"endTime":875.107,"body":"shoe are are are worn."},{"startTime":875.107,"endTime":878.685,"body":"And he's like, See, you you do not put"},{"startTime":875.107,"endTime":878.685,"body":"pressure on the inside of your foot."},{"startTime":878.685,"endTime":880.116,"body":"It's all on the outside of your foot."},{"startTime":880.116,"endTime":881.256,"body":"And"},{"startTime":882.777,"endTime":885.074,"body":"I think it was my knees started bothering"},{"startTime":882.777,"endTime":885.074,"body":"me."},{"startTime":885.074,"endTime":886.333,"body":"~"},{"startTime":886.333,"endTime":888.564,"body":"Maybe close to the end of prep or right"},{"startTime":886.333,"endTime":888.564,"body":"after prep,"},{"startTime":888.564,"endTime":890.915,"body":"something like that. They they were just"},{"startTime":888.564,"endTime":890.915,"body":"like pretty achy in in"},{"startTime":890.935,"endTime":895.236,"body":"in cracking and stuff. And through my"},{"startTime":890.935,"endTime":895.236,"body":"observation of,"},{"startTime":895.236,"endTime":897.497,"body":"hey, I'm gonna try and squat a little bit"},{"startTime":895.236,"endTime":897.497,"body":"different,"},{"startTime":897.497,"endTime":899.328,"body":"just to make my knees stop cracking as"},{"startTime":897.497,"endTime":899.328,"body":"much,"},{"startTime":899.328,"endTime":901.118,"body":"because I was getting a little bit"},{"startTime":899.328,"endTime":901.118,"body":"worried."},{"startTime":901.118,"endTime":906.681,"body":"I realized if I kind of internally rotate"},{"startTime":901.118,"endTime":906.681,"body":"my knees just a little bit,"},{"startTime":906.681,"endTime":909.522,"body":"but which really is pronating harder,"},{"startTime":909.522,"endTime":912.603,"body":"pushing down my big toe really well,"},{"startTime":912.603,"endTime":914.804,"body":"that my knees felt a lot better."},{"startTime":914.804,"endTime":915.804,"body":"And that"},{"startTime":915.974,"endTime":919.95,"body":"kept my knees more narrow and not out so"},{"startTime":915.974,"endTime":919.95,"body":"wide."},{"startTime":919.95,"endTime":923.957,"body":"And I started noticing my quad stimulus"},{"startTime":919.95,"endTime":923.957,"body":"would go way up."},{"startTime":923.957,"endTime":926.782,"body":"And eventually I I was I got curious."},{"startTime":926.782,"endTime":927.783,"body":"I was like, hmm, like that's"},{"startTime":928.582,"endTime":933.014,"body":"That had a crazy leg day. Like I my legs"},{"startTime":928.582,"endTime":933.014,"body":"were like locking up by the end of it."},{"startTime":933.014,"endTime":935.024,"body":"So I like repeated it again and I was"},{"startTime":933.014,"endTime":935.024,"body":"like,"},{"startTime":935.024,"endTime":937.237,"body":"I'm on to something here. And now,"},{"startTime":937.237,"endTime":941.489,"body":"all these months later, it was the the cue"},{"startTime":937.237,"endTime":941.489,"body":"was really just what Baxter told"},{"startTime":941.489,"endTime":945.442,"body":"me years ago. It's like, you need to learn"},{"startTime":941.489,"endTime":945.442,"body":"how to pronate properly,"},{"startTime":945.442,"endTime":947.523,"body":"distribute your foot pressure."},{"startTime":948.036,"endTime":950.257,"body":"More evenly, and lo and behold,"},{"startTime":950.257,"endTime":953.579,"body":"like that was the final thing for my"},{"startTime":950.257,"endTime":953.579,"body":"quads."},{"startTime":953.579,"endTime":956.16,"body":"And now, which prompted this episode,"},{"startTime":956.16,"endTime":959.542,"body":"in my one training session of legs per"},{"startTime":956.16,"endTime":959.542,"body":"week,"},{"startTime":959.542,"endTime":962.503,"body":"I do three sets of a leg extension."},{"startTime":962.503,"endTime":966.685,"body":"I'm fortunate that I have the prime"},{"startTime":962.503,"endTime":966.685,"body":"plate-loaded leg extension."},{"startTime":966.685,"endTime":969.027,"body":"I load it mid-range and short."},{"startTime":969.995,"endTime":973.578,"body":"specifically to to target that that"},{"startTime":969.995,"endTime":973.578,"body":"lockout position because"},{"startTime":973.578,"endTime":977.2,"body":"my VMOs are underdeveloped relative to the"},{"startTime":973.578,"endTime":977.2,"body":"rest of my quads."},{"startTime":977.2,"endTime":981.833,"body":"That change has really I I mean first set"},{"startTime":977.2,"endTime":981.833,"body":"there,"},{"startTime":981.833,"endTime":984.745,"body":"my legs are completely my my VMOs are"},{"startTime":981.833,"endTime":984.745,"body":"completely blown up."},{"startTime":984.745,"endTime":987.407,"body":"And the beauty in that is when you have,"},{"startTime":987.407,"endTime":992.831,"body":"when I I should say, have a really nice"},{"startTime":987.407,"endTime":992.831,"body":"pump in blood flow to my VMO,"},{"startTime":992.831,"endTime":998.274,"body":"my squatting patterns feel a lot more"},{"startTime":992.831,"endTime":998.274,"body":"powerful and"},{"startTime":999.876,"endTime":1005.77,"body":"natural per se. And then I have two sets"},{"startTime":999.876,"endTime":1005.77,"body":"of a bilateral squat pattern."},{"startTime":1000.798,"endTime":1001.798,"body":"It is."},{"startTime":1005.77,"endTime":1010.684,"body":"It will vary between the Rogers or not,"},{"startTime":1010.684,"endTime":1016.438,"body":"it wasn't Rogers at the time, pendulum"},{"startTime":1010.684,"endTime":1016.438,"body":"strength training systems,"},{"startTime":1016.438,"endTime":1019.54,"body":"the original hip press, the arcing hip"},{"startTime":1016.438,"endTime":1019.54,"body":"press,"},{"startTime":1019.54,"endTime":1023.593,"body":"or the Rogers power squat, maybe the the"},{"startTime":1019.54,"endTime":1023.593,"body":"pendulum."},{"startTime":1023.593,"endTime":1026.345,"body":"I I just I just swap it. It gives some"},{"startTime":1023.593,"endTime":1026.345,"body":"variation and because"},{"startTime":1027.278,"endTime":1030.231,"body":"Quads are really all bonus on my physique."},{"startTime":1030.231,"endTime":1033.5030000000002,"body":"It allows me to provide a little bit of"},{"startTime":1030.231,"endTime":1033.5030000000002,"body":"fun and variation into my training."},{"startTime":1033.5030000000002,"endTime":1037.487,"body":"I do two sets there, and then I will do"},{"startTime":1033.5030000000002,"endTime":1037.487,"body":"one set of bodyweight split squats"},{"startTime":1037.487,"endTime":1040.95,"body":"and incomplete rest bodyweight split"},{"startTime":1037.487,"endTime":1040.95,"body":"squats minus the final set"},{"startTime":1041.1100000000001,"endTime":1042.6309999999999,"body":"of my bilateral squat pattern."},{"startTime":1042.6309999999999,"endTime":1045.634,"body":"So I do three short overload,"},{"startTime":1045.634,"endTime":1047.696,"body":"mid-short on the leg extension,"},{"startTime":1047.696,"endTime":1052.39,"body":"two lengthened, and then a incomplete rest"},{"startTime":1047.696,"endTime":1052.39,"body":"of bodyweight split squat."},{"startTime":1052.39,"endTime":1053.501,"body":"That's it, six sets."},{"startTime":1054.103,"endTime":1057.781,"body":"And my quads are in shambles for days."},{"startTime":1057.781,"endTime":1063.175,"body":"Usually five, six. And they're only"},{"startTime":1057.781,"endTime":1063.175,"body":"recovered right to train them again."},{"startTime":1063.175,"endTime":1068.442,"body":"Do you think there's any possibility that"},{"startTime":1063.175,"endTime":1068.442,"body":"because you're changing,"},{"startTime":1068.442,"endTime":1074.263,"body":"rotating between those last three"},{"startTime":1068.442,"endTime":1074.263,"body":"exercises or the last three sets of the"},{"startTime":1073.406,"endTime":1074.501,"body":"It's it it's"},{"startTime":1074.263,"endTime":1075.263,"body":"the last"},{"startTime":1075.264,"endTime":1077.371,"body":"it's really the last it's really the"},{"startTime":1075.264,"endTime":1077.371,"body":"middle two sets."},{"startTime":1077.371,"endTime":1079.58,"body":"Yeah."},{"startTime":1078.105,"endTime":1079.616,"body":"Yeah, whatever. So so the"},{"startTime":1079.616,"endTime":1083.169,"body":"middle two sets. But I you're still giving"},{"startTime":1079.616,"endTime":1083.169,"body":"I'm I assume you're taking those"},{"startTime":1083.169,"endTime":1085.221,"body":"to failure or zero to one RIR."},{"startTime":1085.221,"endTime":1089.544,"body":"You're you're you're obviously more"},{"startTime":1085.221,"endTime":1089.544,"body":"precise at the way that you can perform"},{"startTime":1089.544,"endTime":1092.107,"body":"You're able to generate an insane"},{"startTime":1089.544,"endTime":1092.107,"body":"stimulus."},{"startTime":1092.107,"endTime":1096.47,"body":"I wonder if by simply changing that"},{"startTime":1092.107,"endTime":1096.47,"body":"exercise out and rotating it week to week,"},{"startTime":1096.47,"endTime":1099.173,"body":"your repeated bout effect is not"},{"startTime":1096.47,"endTime":1099.173,"body":"happening,"},{"startTime":1099.173,"endTime":1101.815,"body":"and that's why you're getting crushed for"},{"startTime":1099.173,"endTime":1101.815,"body":"five days."},{"startTime":1101.815,"endTime":1105.778,"body":"Not to say that that's a bad thing in the"},{"startTime":1101.815,"endTime":1105.778,"body":"pursuit of hypertrophy,"},{"startTime":1105.778,"endTime":1106.778,"body":"but more"},{"startTime":1107.035,"endTime":1110.869,"body":"That maybe that sort of explains why"},{"startTime":1107.035,"endTime":1110.869,"body":"you're getting crushed for as many days"},{"startTime":1110.869,"endTime":1111.869,"body":"as you are."},{"startTime":1111.321,"endTime":1113.673,"body":"I think there's obviously some role into"},{"startTime":1111.321,"endTime":1113.673,"body":"that."},{"startTime":1113.673,"endTime":1115.784,"body":"Like we know the novelty aspect."},{"startTime":1115.784,"endTime":1122.169,"body":"But over the last I've done the pendulum"},{"startTime":1115.784,"endTime":1122.169,"body":"hip press four times."},{"startTime":1122.169,"endTime":1126.632,"body":"I've done the Rogers squat three times."},{"startTime":1127.092,"endTime":1130.134,"body":"And then I did the nebula once."},{"startTime":1130.134,"endTime":1134.907,"body":"So it's at over eight weeks. I've done"},{"startTime":1130.134,"endTime":1134.907,"body":"three and half of those have been"},{"startTime":1134.907,"endTime":1138.739,"body":"all in the same one. And it yeah,"},{"startTime":1138.739,"endTime":1143.632,"body":"it in and I would say the the nebula"},{"startTime":1143.632,"endTime":1148.605,"body":"p yielded the the least s soreness,"},{"startTime":1148.605,"endTime":1150.847,"body":"which which was the most novel."},{"startTime":1151.181,"endTime":1153.113,"body":"if I'm if I'm really honest, 'cause I've"},{"startTime":1151.181,"endTime":1153.113,"body":"only done it once."},{"startTime":1153.113,"endTime":1157.837,"body":"~ so I I definitely do think that there is"},{"startTime":1153.113,"endTime":1157.837,"body":"some some to that."},{"startTime":1157.837,"endTime":1162.011,"body":"But even before that, just if I'm really"},{"startTime":1157.837,"endTime":1162.011,"body":"being honest,"},{"startTime":1162.011,"endTime":1163.632,"body":"those three sets of leg extension,"},{"startTime":1163.632,"endTime":1167.586,"body":"the way that I've performing my quads are"},{"startTime":1163.632,"endTime":1167.586,"body":"shattered already."},{"startTime":1168.01,"endTime":1172.022,"body":"Yeah, I'm sure. I mean, I that used to be"},{"startTime":1168.01,"endTime":1172.022,"body":"my favorite combo would be"},{"startTime":1171.193,"endTime":1172.193,"body":"Okay."},{"startTime":1172.022,"endTime":1175.483,"body":"to start with leg extension as like a"},{"startTime":1172.022,"endTime":1175.483,"body":"mostly short overload movement"},{"startTime":1175.683,"endTime":1177.244,"body":"and then go into a squat pattern."},{"startTime":1177.244,"endTime":1180.566,"body":"And I would just feel like the stimulus to"},{"startTime":1177.244,"endTime":1180.566,"body":"the quads was like out of this world."},{"startTime":1180.566,"endTime":1181.686,"body":"Like you just can't beat that."},{"startTime":1181.686,"endTime":1185.498,"body":"~ the reason I brought up the repeated"},{"startTime":1181.686,"endTime":1185.498,"body":"bout effect thing 'cause like"},{"startTime":1185.498,"endTime":1187.158,"body":"I only alternate between two machines."},{"startTime":1187.158,"endTime":1190.84,"body":"I have the pendulum and then I have my"},{"startTime":1187.158,"endTime":1190.84,"body":"little like hack press thing and I'll"},{"startTime":1190.84,"endTime":1192.431,"body":"do leg extensions just like you."},{"startTime":1193.111,"endTime":1195.492,"body":"And ~ I alternate week to week,"},{"startTime":1195.492,"endTime":1197.634,"body":"pendulum one week, hack press the next,"},{"startTime":1197.634,"endTime":1198.974,"body":"and kind of go back and forth that way."},{"startTime":1198.974,"endTime":1201.896,"body":"But there was a and I get sore."},{"startTime":1201.896,"endTime":1204.798,"body":"I just like you, I get sore for like three"},{"startTime":1201.896,"endTime":1204.798,"body":"or four days after my leg sessions."},{"startTime":1204.798,"endTime":1208.41,"body":"And I'm only doing, I guess you'd call it"},{"startTime":1204.798,"endTime":1208.41,"body":"like four or five working sets too."},{"startTime":1208.41,"endTime":1210.061,"body":"So I'm kind of in the similar range to"},{"startTime":1208.41,"endTime":1210.061,"body":"you."},{"startTime":1210.061,"endTime":1215.044,"body":"But there was a period of time where"},{"startTime":1216.244,"endTime":1219.876,"body":"I wasn't using the hack press and I was"},{"startTime":1216.244,"endTime":1219.876,"body":"just using the pendulum every week."},{"startTime":1219.876,"endTime":1220.876,"body":"~"},{"startTime":1220.827,"endTime":1222.508,"body":"For whatever reason, Kim was in the gym"},{"startTime":1220.827,"endTime":1222.508,"body":"with me,"},{"startTime":1222.508,"endTime":1224.69,"body":"she was using it, or a kid was in there,"},{"startTime":1224.69,"endTime":1228.163,"body":"whatever. ~ and I stopped getting a sore."},{"startTime":1228.163,"endTime":1231.316,"body":"So that's the the main the rain rationale"},{"startTime":1228.163,"endTime":1231.316,"body":"I was using for that question"},{"startTime":1231.316,"endTime":1233.869,"body":"was just kind of like, Hey, if I just"},{"startTime":1231.316,"endTime":1233.869,"body":"simply did leg extension"},{"startTime":1233.869,"endTime":1237.372,"body":"and pendulum every week, my soreness was"},{"startTime":1233.869,"endTime":1237.372,"body":"significantly less."},{"startTime":1237.372,"endTime":1239.934,"body":"And I actually felt like it was kind of"},{"startTime":1237.372,"endTime":1239.934,"body":"weird because I would be like,"},{"startTime":1239.934,"endTime":1243.077,"body":"I'm not getting sore. That means my"},{"startTime":1239.934,"endTime":1243.077,"body":"accession was less effective in some way."},{"startTime":1243.077,"endTime":1246.45,"body":"So there's kind of like an association"},{"startTime":1243.077,"endTime":1246.45,"body":"that we make between how crushed"},{"startTime":1246.45,"endTime":1247.619,"body":"we feel subsequently and"},{"startTime":1247.865,"endTime":1249.296,"body":"And the effectiveness of the session,"},{"startTime":1249.296,"endTime":1250.547,"body":"which you and I have debunked,"},{"startTime":1250.547,"endTime":1253.829,"body":"of course, many times. Like we're both"},{"startTime":1250.547,"endTime":1253.829,"body":"well aware that that's not actually true."},{"startTime":1253.829,"endTime":1256.992,"body":"But it is also interesting that in the"},{"startTime":1253.829,"endTime":1256.992,"body":"pursuit of hypertrophy there"},{"startTime":1256.992,"endTime":1260.624,"body":"is almost something like valiant about"},{"startTime":1256.992,"endTime":1260.624,"body":"wearing that armor of,"},{"startTime":1260.624,"endTime":1263.845,"body":"you know, I crushed myself and I'm sore"},{"startTime":1260.624,"endTime":1263.845,"body":"for like this many days from this."},{"startTime":1263.845,"endTime":1264.845,"body":"This is crazy."},{"startTime":1264.557,"endTime":1268.231,"body":"I think more so than how sore I am after,"},{"startTime":1268.231,"endTime":1271.135,"body":"I will judge it based off of okay,"},{"startTime":1271.135,"endTime":1274.779,"body":"the session is ending, I'm in the parking"},{"startTime":1271.135,"endTime":1274.779,"body":"lot walking to my car,"},{"startTime":1274.779,"endTime":1277.522,"body":"how do I feel? 'Cause that"},{"startTime":1276.116,"endTime":1277.758,"body":"Yeah, totally. The stimulus"},{"startTime":1277.758,"endTime":1282.301,"body":"po yeah. Like there's a a post workout"},{"startTime":1277.758,"endTime":1282.301,"body":"window where you still feel"},{"startTime":1282.301,"endTime":1284.765,"body":"a certain level of stimulus as you just go"},{"startTime":1282.301,"endTime":1284.765,"body":"about life."},{"startTime":1284.765,"endTime":1285.765,"body":"Yeah."},{"startTime":1285.399,"endTime":1286.399,"body":"Yeah,"},{"startTime":1285.879,"endTime":1290.233,"body":"yeah. And and the days where I know it was"},{"startTime":1285.879,"endTime":1290.233,"body":"really produ I mean my legs"},{"startTime":1290.233,"endTime":1294.686,"body":"are so blown up. I'm literally like"},{"startTime":1290.233,"endTime":1294.686,"body":"holding on to things walking out of the"},{"startTime":1294.401,"endTime":1295.401,"body":"Yeah."},{"startTime":1294.686,"endTime":1299.03,"body":"I feel silly. But I don't f there's not a"},{"startTime":1294.686,"endTime":1299.03,"body":"single other muscle group that feels like"},{"startTime":1299.03,"endTime":1301.562,"body":"that. By the time like all for example,"},{"startTime":1301.562,"endTime":1304.994,"body":"chest, which which I I said is one that I"},{"startTime":1301.562,"endTime":1304.994,"body":"really want to improve,"},{"startTime":1304.994,"endTime":1308.517,"body":"I do my chest, I do some lateral delts,"},{"startTime":1308.517,"endTime":1309.517,"body":"I do"},{"startTime":1309.994,"endTime":1312.436,"body":"Triceps. I've really been trying to cut"},{"startTime":1309.994,"endTime":1312.436,"body":"down my training,"},{"startTime":1312.436,"endTime":1314.588,"body":"total training time to about like an hour"},{"startTime":1312.436,"endTime":1314.588,"body":"and 15,"},{"startTime":1314.588,"endTime":1317.301,"body":"hour and 20 minutes. By the time I'm"},{"startTime":1314.588,"endTime":1317.301,"body":"leaving,"},{"startTime":1317.301,"endTime":1319.323,"body":"my chest isn't really pumped anymore."},{"startTime":1319.323,"endTime":1326.048,"body":"And it's maybe been maybe 25 minutes of la"},{"startTime":1319.323,"endTime":1326.048,"body":"of lateral delts"},{"startTime":1319.522,"endTime":1320.522,"body":"Mm-hmm."},{"startTime":1326.048,"endTime":1328.111,"body":"and triceps, probably closer to 20,"},{"startTime":1328.111,"endTime":1331.113,"body":"if I'm really honest or less. whereas"},{"startTime":1331.776,"endTime":1334.638,"body":"I get home from the drive, we're now"},{"startTime":1331.776,"endTime":1334.638,"body":"talking fifty minutes later,"},{"startTime":1334.638,"endTime":1338.13,"body":"sixty minutes later, and my quads are"},{"startTime":1334.638,"endTime":1338.13,"body":"still completely blown up."},{"startTime":1338.13,"endTime":1345.005,"body":"So it's it's the immediate post training"},{"startTime":1338.13,"endTime":1345.005,"body":"stimulus just really"},{"startTime":1345.005,"endTime":1348.611,"body":"lingers there. ~ go ahead."},{"startTime":1347.788,"endTime":1348.788,"body":"So is is your"},{"startTime":1348.71,"endTime":1355.541,"body":"argument then that that that then the"},{"startTime":1348.71,"endTime":1355.541,"body":"chest might just need more volume"},{"startTime":1355.541,"endTime":1360.049,"body":"to get to that same point? Or is it simply"},{"startTime":1355.541,"endTime":1360.049,"body":"that maybe other muscle groups just can't"},{"startTime":1360.049,"endTime":1361.161,"body":"get to that point at all?"},{"startTime":1362.056,"endTime":1367.459,"body":"That's the entire conversation that I want"},{"startTime":1362.056,"endTime":1367.459,"body":"to have because my chest volume"},{"startTime":1367.459,"endTime":1370.981,"body":"is probably more than ~ no, it's more than"},{"startTime":1367.459,"endTime":1370.981,"body":"double."},{"startTime":1370.981,"endTime":1374.583,"body":"Because I train it two times per week."},{"startTime":1374.583,"endTime":1377.885,"body":"I do I have a dedicated push session."},{"startTime":1377.885,"endTime":1381.307,"body":"I have, let me count, three, two,"},{"startTime":1381.307,"endTime":1384.289,"body":"~ so it'll be sorry, three, five,"},{"startTime":1384.289,"endTime":1387.706,"body":"seven. I think I have seven on one day."},{"startTime":1388.664,"endTime":1390.986,"body":"Maybe eight if I'm missing something off"},{"startTime":1388.664,"endTime":1390.986,"body":"the top of my head."},{"startTime":1390.986,"endTime":1392.937,"body":"And then on the other day I have six."},{"startTime":1392.937,"endTime":1397.79,"body":"So I have double. And I would say the"},{"startTime":1392.937,"endTime":1397.79,"body":"stimulus is maybe sixty five"},{"startTime":1397.79,"endTime":1400.022,"body":"to seventy percent of what I get out of my"},{"startTime":1397.79,"endTime":1400.022,"body":"quads."},{"startTime":1400.022,"endTime":1402.083,"body":"Yeah, I I think that's right. I mean,"},{"startTime":1402.083,"endTime":1404.074,"body":"I I resonate with that experience."},{"startTime":1404.074,"endTime":1409.798,"body":"I actually I don't know if there's a"},{"startTime":1404.074,"endTime":1409.798,"body":"single other muscle group that I've ever"},{"startTime":1410.319,"endTime":1415.462,"body":"call it the post session stimulus for as"},{"startTime":1410.319,"endTime":1415.462,"body":"long as I feel it for quads."},{"startTime":1415.462,"endTime":1420.966,"body":"and that's just been like persistent"},{"startTime":1415.462,"endTime":1420.966,"body":"throughout the training career."},{"startTime":1420.966,"endTime":1425.109,"body":"~ in my check-in forms with my athletes"},{"startTime":1420.966,"endTime":1425.109,"body":"that I coach,"},{"startTime":1425.109,"endTime":1426.65,"body":"one of the questions is"},{"startTime":1427.628,"endTime":1431.891,"body":"How long after training X muscle group did"},{"startTime":1427.628,"endTime":1431.891,"body":"you still feel the stimulus"},{"startTime":1431.891,"endTime":1433.302,"body":"or like the post workout effect?"},{"startTime":1433.302,"endTime":1439.667,"body":"And almost never do people say that they"},{"startTime":1433.302,"endTime":1439.667,"body":"feel it much aside from in their quads."},{"startTime":1439.667,"endTime":1443.46,"body":"So it seems to be a universal normal,"},{"startTime":1443.46,"endTime":1447.433,"body":"right? ~ one of the examples I use is like"},{"startTime":1443.46,"endTime":1447.433,"body":"after a tough delt day,"},{"startTime":1447.433,"endTime":1449.795,"body":"when you go to wash your hair in the"},{"startTime":1447.433,"endTime":1449.795,"body":"shower,"},{"startTime":1449.795,"endTime":1452.757,"body":"you know, two hours later, do you still"},{"startTime":1449.795,"endTime":1452.757,"body":"feel it like?"},{"startTime":1453.299,"endTime":1456.923,"body":"slightly more difficult or noticeable to"},{"startTime":1453.299,"endTime":1456.923,"body":"lift your arm up overhead and"},{"startTime":1456.923,"endTime":1462.959,"body":"and you know wash your hair. ~ and I have"},{"startTime":1456.923,"endTime":1462.959,"body":"certainly felt that at times maybe"},{"startTime":1462.959,"endTime":1465.882,"body":"in my early days, but not really so much"},{"startTime":1462.959,"endTime":1465.882,"body":"anymore."},{"startTime":1465.882,"endTime":1470.156,"body":"And it doesn't really matter how much"},{"startTime":1465.882,"endTime":1470.156,"body":"dealt work I do within twenty minutes"},{"startTime":1470.156,"endTime":1471.608,"body":"or so it's kind of gone."},{"startTime":1473.547,"endTime":1476.76,"body":"And so even if you were to take your"},{"startTime":1473.547,"endTime":1476.76,"body":"situation and you know,"},{"startTime":1476.76,"endTime":1479.502,"body":"you do chest and then you do your delts"},{"startTime":1476.76,"endTime":1479.502,"body":"and your triceps."},{"startTime":1479.502,"endTime":1483.681,"body":"So maybe like, what if it was just a chest"},{"startTime":1479.502,"endTime":1483.681,"body":"day and you just went in"},{"startTime":1483.681,"endTime":1487.789,"body":"and you blasted chest with like 20 sets"},{"startTime":1483.681,"endTime":1487.789,"body":"and you didn't split it over two days?"},{"startTime":1487.789,"endTime":1489.15,"body":"You just like the way that you do legs,"},{"startTime":1489.15,"endTime":1492.633,"body":"you do all your all your volume for your"},{"startTime":1489.15,"endTime":1492.633,"body":"legs in one day."},{"startTime":1493.141,"endTime":1496.062,"body":"You could do three and three. Like you"},{"startTime":1493.141,"endTime":1496.062,"body":"could do three leg leg extensions"},{"startTime":1496.062,"endTime":1500.503,"body":"one day and three sets of squatting"},{"startTime":1496.062,"endTime":1500.503,"body":"another day and now you have split that"},{"startTime":1500.503,"endTime":1502.024,"body":"and maybe you aren't as crushed."},{"startTime":1502.024,"endTime":1504.065,"body":"So maybe the comparison would be like,"},{"startTime":1504.065,"endTime":1506.966,"body":"what if you were doing all of your chest"},{"startTime":1504.065,"endTime":1506.966,"body":"sets that you need for the week"},{"startTime":1506.966,"endTime":1509.565,"body":"in one day and then you were leaving the"},{"startTime":1506.966,"endTime":1509.565,"body":"gym?"},{"startTime":1509.565,"endTime":1513.248,"body":"maybe there's a little bit of an increase"},{"startTime":1509.565,"endTime":1513.248,"body":"there,"},{"startTime":1513.248,"endTime":1516.689,"body":"but it's not exactly maybe comparing"},{"startTime":1513.248,"endTime":1516.689,"body":"apples to apples."},{"startTime":1517.329,"endTime":1522.213,"body":"I think I will try it because the the"},{"startTime":1517.329,"endTime":1522.213,"body":"whole reason I'm only training"},{"startTime":1522.213,"endTime":1527.258,"body":"my quads once per week is because they're"},{"startTime":1522.213,"endTime":1527.258,"body":"a body part that I don't need to improve,"},{"startTime":1527.258,"endTime":1531.642,"body":"and I want to put more days and dedicated"},{"startTime":1527.258,"endTime":1531.642,"body":"volume to the body parts that"},{"startTime":1531.642,"endTime":1537.897,"body":"I want to improve. But then what I'm"},{"startTime":1531.642,"endTime":1537.897,"body":"noticing is the body part that I don't"},{"startTime":1532.256,"endTime":1533.256,"body":"Right, right."},{"startTime":1537.897,"endTime":1542.051,"body":"to improve is yielding the most stimulus"},{"startTime":1537.897,"endTime":1542.051,"body":"out of all of them."},{"startTime":1544.73,"endTime":1547.721,"body":"The what I what I also like that you"},{"startTime":1544.73,"endTime":1547.721,"body":"brought up is the the question with,"},{"startTime":1547.721,"endTime":1549.802,"body":"you know, post adult day when you're"},{"startTime":1547.721,"endTime":1549.802,"body":"washing your hair."},{"startTime":1549.802,"endTime":1552.362,"body":"Never. Never have I felt that."},{"startTime":1552.362,"endTime":1558.184,"body":"And that it's it's been very I've been"},{"startTime":1552.362,"endTime":1558.184,"body":"going through a lot of ~"},{"startTime":1558.244,"endTime":1560.745,"body":"of a mental journey around a lot of these"},{"startTime":1558.244,"endTime":1560.745,"body":"things."},{"startTime":1560.745,"endTime":1564.006,"body":"Specifically what which I briefly"},{"startTime":1560.745,"endTime":1564.006,"body":"mentioned earlier in the podcast"},{"startTime":1564.006,"endTime":1566.127,"body":"is these lagging body parts."},{"startTime":1566.687,"endTime":1568.428,"body":"Why are they lagging body parts?"},{"startTime":1568.428,"endTime":1572.191,"body":"And what I what I am happy to kind of"},{"startTime":1568.428,"endTime":1572.191,"body":"share,"},{"startTime":1572.191,"endTime":1573.733,"body":"and and I may be wrong with this,"},{"startTime":1573.733,"endTime":1579.568,"body":"and it's perfectly fine, but I'm"},{"startTime":1573.733,"endTime":1579.568,"body":"developing this theory or belief,"},{"startTime":1579.568,"endTime":1580.939,"body":"I think is a better term to use,"},{"startTime":1580.939,"endTime":1585.863,"body":"that our lagging body parts are lagging"},{"startTime":1580.939,"endTime":1585.863,"body":"because we have not yet figured"},{"startTime":1585.863,"endTime":1589.756,"body":"out how to actually contract the muscles"},{"startTime":1585.863,"endTime":1589.756,"body":"really,"},{"startTime":1589.756,"endTime":1595.551,"body":"really well for ourselves. ~ and I think"},{"startTime":1595.951,"endTime":1597.661,"body":"Because we talk about things like volume,"},{"startTime":1597.661,"endTime":1600.392,"body":"right? We say, ~ you know, whatever,"},{"startTime":1600.392,"endTime":1602.903,"body":"six sets versus ten sets versus fifteen"},{"startTime":1600.392,"endTime":1602.903,"body":"sets,"},{"startTime":1602.903,"endTime":1608.564,"body":"but it's under this assumption that the"},{"startTime":1602.903,"endTime":1608.564,"body":"performance in precision"},{"startTime":1608.604,"endTime":1611.665,"body":"of set is at one."},{"startTime":1611.665,"endTime":1614.176,"body":"But that's not how it is. Right?"},{"startTime":1614.176,"endTime":1618.967,"body":"Like if you wal if you just go to a gym"},{"startTime":1614.176,"endTime":1618.967,"body":"and watch people do lateral raises,"},{"startTime":1618.967,"endTime":1620.517,"body":"right? Dumbbell lateral raises,"},{"startTime":1620.517,"endTime":1623.488,"body":"cable lateral raises, how poor."},{"startTime":1624.15,"endTime":1627.301,"body":"Is your average execution of a lateral"},{"startTime":1624.15,"endTime":1627.301,"body":"raise?"},{"startTime":1627.301,"endTime":1630.422,"body":"Very poor, right?"},{"startTime":1630.422,"endTime":1633.182,"body":"You get a lot of people that kind of flap"},{"startTime":1630.422,"endTime":1633.182,"body":"the wings,"},{"startTime":1633.182,"endTime":1635.853,"body":"right? A very big bend in the elbow,"},{"startTime":1635.853,"endTime":1638.624,"body":"and they're just kind of like doing a wing"},{"startTime":1635.853,"endTime":1638.624,"body":"flapping thing."},{"startTime":1638.624,"endTime":1641.205,"body":"That's really poor. So when someone's"},{"startTime":1638.624,"endTime":1641.205,"body":"like,"},{"startTime":1641.205,"endTime":1644.265,"body":"well, just your delts need more volume,"},{"startTime":1644.265,"endTime":1650.537,"body":"maybe. Or what is probably more"},{"startTime":1644.265,"endTime":1650.537,"body":"appropriate is you really need to learn"},{"startTime":1650.537,"endTime":1652.968,"body":"how to perform the movement in a way"},{"startTime":1650.537,"endTime":1652.968,"body":"that's"},{"startTime":1653.859,"endTime":1656.641,"body":"Helpful for what you really want to do."},{"startTime":1656.641,"endTime":1661.605,"body":"And that is that's the answer that I have"},{"startTime":1656.641,"endTime":1661.605,"body":"for for right now."},{"startTime":1661.605,"endTime":1667.299,"body":"And for example, I I spoke about it a few"},{"startTime":1661.605,"endTime":1667.299,"body":"weeks back that I'm really doubling down"},{"startTime":1667.299,"endTime":1672.072,"body":"on the ribcage positioning for my rows and"},{"startTime":1667.299,"endTime":1672.072,"body":"my chest."},{"startTime":1672.072,"endTime":1675.299,"body":"And it has been improving. I would say I"},{"startTime":1672.072,"endTime":1675.299,"body":"have about a"},{"startTime":1675.851,"endTime":1680.942,"body":"25% improvement, ~ which has been great"},{"startTime":1675.851,"endTime":1680.942,"body":"because it's been the the thing that"},{"startTime":1680.942,"endTime":1686.954,"body":"has been most productive for me of let's"},{"startTime":1680.942,"endTime":1686.954,"body":"call it the post-PED starts,"},{"startTime":1686.954,"endTime":1690.455,"body":"because obviously that is is is way over"},{"startTime":1686.954,"endTime":1690.455,"body":"and I don't want to make"},{"startTime":1690.455,"endTime":1696.957,"body":"it sound like that's not. But where else"},{"startTime":1690.455,"endTime":1696.957,"body":"can I really improve the performance?"},{"startTime":1696.957,"endTime":1699.718,"body":"Right. And I will use an example,"},{"startTime":1699.718,"endTime":1703.619,"body":"lateral delts. What I have found to be the"},{"startTime":1699.718,"endTime":1703.619,"body":"most"},{"startTime":1704.963,"endTime":1710.075,"body":"Productive lateral delt exercise is"},{"startTime":1704.963,"endTime":1710.075,"body":"actually a very suboptimal lateral delt"},{"startTime":1710.075,"endTime":1713.066,"body":"exercise. And I think I mentioned this on"},{"startTime":1710.075,"endTime":1713.066,"body":"the podcast a few weeks ago."},{"startTime":1713.066,"endTime":1717.969,"body":"I am doing a leaning dumbbell lateral delt"},{"startTime":1713.066,"endTime":1717.969,"body":"raise,"},{"startTime":1717.969,"endTime":1719.99,"body":"where I'm leaning away, right?"},{"startTime":1719.99,"endTime":1723.431,"body":"Effectively taking away the lengthened"},{"startTime":1719.99,"endTime":1723.431,"body":"portion of the movement,"},{"startTime":1722.925,"endTime":1723.925,"body":"Mm-hmm."},{"startTime":1723.431,"endTime":1728.433,"body":"and that generates much better of a"},{"startTime":1723.431,"endTime":1728.433,"body":"stimulus than anything I do with"},{"startTime":1728.433,"endTime":1731.755,"body":"a cable ~ or a machine lateral."},{"startTime":1732.362,"endTime":1736.903,"body":"And the reason that I think it does is"},{"startTime":1732.362,"endTime":1736.903,"body":"because I have a proclivity to kind of"},{"startTime":1736.903,"endTime":1742.445,"body":"right? And when you're here, you can't"},{"startTime":1736.903,"endTime":1742.445,"body":"really shrug because you're shrugging kind"},{"startTime":1742.445,"endTime":1745.425,"body":"of away from the direction that the arm"},{"startTime":1742.445,"endTime":1745.425,"body":"moves."},{"startTime":1745.425,"endTime":1750.086,"body":"So by me basically just putting my body in"},{"startTime":1745.425,"endTime":1750.086,"body":"a position where"},{"startTime":1750.087,"endTime":1755.208,"body":"I am disadvantaging my natural inclination"},{"startTime":1755.208,"endTime":1759.409,"body":"to do something poorly, I'm able to get a"},{"startTime":1755.208,"endTime":1759.409,"body":"better stimulus now."},{"startTime":1759.409,"endTime":1762.111,"body":"Yeah, that makes sense. And I mean the"},{"startTime":1759.409,"endTime":1762.111,"body":"delts are going to be"},{"startTime":1762.111,"endTime":1766.966,"body":"a relatively short overloaded ~ muscle"},{"startTime":1762.111,"endTime":1766.966,"body":"that you train anyway,"},{"startTime":1766.966,"endTime":1770.869,"body":"regardless of how you ~ any of the lateral"},{"startTime":1766.966,"endTime":1770.869,"body":"raise variations at least."},{"startTime":1770.869,"endTime":1772.67,"body":"I guess pressing would be would be"},{"startTime":1770.869,"endTime":1772.67,"body":"lengthened."},{"startTime":1772.67,"endTime":1774.372,"body":"But any of the lateral raise variations,"},{"startTime":1774.372,"endTime":1778.155,"body":"even if so we have the strength curve and"},{"startTime":1774.372,"endTime":1778.155,"body":"the resistance curve."},{"startTime":1778.155,"endTime":1784.541,"body":"Strength curve being what the muscle"},{"startTime":1778.155,"endTime":1784.541,"body":"naturally would do without any resistance."},{"startTime":1784.541,"endTime":1785.852,"body":"And so when you look at"},{"startTime":1786.16,"endTime":1788.791,"body":"a lateral raise, when your arm moves away"},{"startTime":1786.16,"endTime":1788.791,"body":"from your body,"},{"startTime":1788.791,"endTime":1792.923,"body":"it gets weaker. So the strength curve of"},{"startTime":1788.791,"endTime":1792.923,"body":"this movement is such that even with"},{"startTime":1792.923,"endTime":1795.934,"body":"no weight, you're weaker as you get to the"},{"startTime":1792.923,"endTime":1795.934,"body":"short position."},{"startTime":1795.934,"endTime":1799.666,"body":"And then when you add weight, you can"},{"startTime":1795.934,"endTime":1799.666,"body":"manipulate that in the resistance profile"},{"startTime":1799.666,"endTime":1803.118,"body":"a little bit, but you're always at the"},{"startTime":1799.666,"endTime":1803.118,"body":"peril of the strength profile,"},{"startTime":1803.118,"endTime":1805.278,"body":"which is going to be that as your arm"},{"startTime":1803.118,"endTime":1805.278,"body":"raises,"},{"startTime":1805.278,"endTime":1809.7,"body":"you get weaker. So even if you go and"},{"startTime":1805.278,"endTime":1809.7,"body":"manipulate the cable and set it up"},{"startTime":1809.7,"endTime":1811.581,"body":"you're still at that peril, right?"},{"startTime":1811.581,"endTime":1813.182,"body":"~ so by U training"},{"startTime":1813.936,"endTime":1815.467,"body":"with this focus on the short position,"},{"startTime":1815.467,"endTime":1817.248,"body":"I don't think A is that big of a"},{"startTime":1815.467,"endTime":1817.248,"body":"detriment."},{"startTime":1817.248,"endTime":1822.812,"body":"And B, ~ we know that short positions"},{"startTime":1817.248,"endTime":1822.812,"body":"allow people to connect with their muscles"},{"startTime":1822.812,"endTime":1828.206,"body":"better. ~ this is why most people that"},{"startTime":1822.812,"endTime":1828.206,"body":"start training suck at training legs"},{"startTime":1828.206,"endTime":1831.628,"body":"there is no short position. They can't"},{"startTime":1828.206,"endTime":1831.628,"body":"actually feel like in squats."},{"startTime":1831.628,"endTime":1833.259,"body":"We'll call it squats, sorry. legs."},{"startTime":1833.259,"endTime":1837.062,"body":"Yeah, yeah. ~ squat patterns. But you can"},{"startTime":1833.259,"endTime":1837.062,"body":"they can't actually like really feel"},{"startTime":1837.222,"endTime":1839.483,"body":"a contraction occurring or their leg"},{"startTime":1837.222,"endTime":1839.483,"body":"working."},{"startTime":1839.483,"endTime":1841.034,"body":"They're just going through this range of"},{"startTime":1839.483,"endTime":1841.034,"body":"motion,"},{"startTime":1841.034,"endTime":1843.186,"body":"like sitting down and standing back up and"},{"startTime":1841.034,"endTime":1843.186,"body":"they're not really sure."},{"startTime":1843.548,"endTime":1848.009,"body":"What exactly is working. And as you go"},{"startTime":1843.548,"endTime":1848.009,"body":"through training career,"},{"startTime":1848.009,"endTime":1849.73,"body":"you become better at refining that"},{"startTime":1848.009,"endTime":1849.73,"body":"movement,"},{"startTime":1849.73,"endTime":1853.551,"body":"like Aaron has. And now it's not just"},{"startTime":1849.73,"endTime":1853.551,"body":"elevating my heels and sending"},{"startTime":1853.551,"endTime":1856.622,"body":"my knees forward. It's in slightly"},{"startTime":1853.551,"endTime":1856.622,"body":"internal rotation."},{"startTime":1856.622,"endTime":1860.223,"body":"It's pressure in the big toe. It's all of"},{"startTime":1856.622,"endTime":1860.223,"body":"these other,"},{"startTime":1860.223,"endTime":1861.813,"body":"it's it's shorting range of motion."},{"startTime":1861.813,"endTime":1863.204,"body":"I mean manipulating range of motion."},{"startTime":1863.204,"endTime":1868.325,"body":"So there's all of these different aspects"},{"startTime":1863.204,"endTime":1868.325,"body":"that then go into the bucket that change"},{"startTime":1868.325,"endTime":1870.846,"body":"how we train and how we receive stimulus"},{"startTime":1868.325,"endTime":1870.846,"body":"from these movements."},{"startTime":1870.846,"endTime":1871.846,"body":"So"},{"startTime":1872.233,"endTime":1873.843,"body":"so I think all of that is super"},{"startTime":1872.233,"endTime":1873.843,"body":"interesting,"},{"startTime":1873.843,"endTime":1878.305,"body":"very relevant. ~ one other thing that's"},{"startTime":1873.843,"endTime":1878.305,"body":"back on a prior thing we were talking"},{"startTime":1878.305,"endTime":1881.866,"body":"was the the way that you walk out of the"},{"startTime":1878.305,"endTime":1881.866,"body":"gym with your quads crushed."},{"startTime":1881.866,"endTime":1885.747,"body":"A lot of that has to do with even though"},{"startTime":1881.866,"endTime":1885.747,"body":"there is fatigue mechanisms mechanisms"},{"startTime":1885.747,"endTime":1887.007,"body":"in there, a lot of that is blood flow."},{"startTime":1887.007,"endTime":1891.868,"body":"It's like your legs are walking funny"},{"startTime":1887.007,"endTime":1891.868,"body":"because they're pumped up with blood"},{"startTime":1891.868,"endTime":1896.789,"body":"bad. ~ and I'll just point out that when"},{"startTime":1891.868,"endTime":1896.789,"body":"you're training upper body,"},{"startTime":1896.789,"endTime":1899.1,"body":"like doing a push day or a pull day or"},{"startTime":1896.789,"endTime":1899.1,"body":"something like that."},{"startTime":1899.548,"endTime":1903.601,"body":"You're spreading blood flow across a"},{"startTime":1899.548,"endTime":1903.601,"body":"larger area into multiple muscle groups."},{"startTime":1903.601,"endTime":1909.126,"body":"And so that might also explain why doing"},{"startTime":1903.601,"endTime":1909.126,"body":"multiple muscle groups at a time across"},{"startTime":1909.126,"endTime":1913.519,"body":"the body can disperse that blood in a"},{"startTime":1909.126,"endTime":1913.519,"body":"manner that makes that individual muscle"},{"startTime":1913.519,"endTime":1915.731,"body":"you're talking about feel less stimulated."},{"startTime":1915.731,"endTime":1920.365,"body":"Whereas if you were to be doing a bro"},{"startTime":1915.731,"endTime":1920.365,"body":"split with only focus on one muscle group"},{"startTime":1920.365,"endTime":1924.038,"body":"in a given day, all of the blood flow is"},{"startTime":1920.365,"endTime":1924.038,"body":"being supplied to that area."},{"startTime":1924.038,"endTime":1928.992,"body":"And as someone that just came off doing a"},{"startTime":1924.038,"endTime":1928.992,"body":"bro split from December through February"},{"startTime":1928.992,"endTime":1929.992,"body":"or"},{"startTime":1929.212,"endTime":1930.524,"body":"November through February or whatever,"},{"startTime":1930.524,"endTime":1935.111,"body":"I can definitely say that I have not had"},{"startTime":1930.524,"endTime":1935.111,"body":"my muscles feel as fatigued"},{"startTime":1935.111,"endTime":1939.246,"body":"for as long post session as I did when I"},{"startTime":1935.111,"endTime":1939.246,"body":"was doing the bro split."},{"startTime":1939.246,"endTime":1941.6,"body":"And now that I'm doing more of this kind"},{"startTime":1939.246,"endTime":1941.6,"body":"of mixed training,"},{"startTime":1941.6,"endTime":1945.756,"body":"~ those sensations do tend to dissipate"},{"startTime":1941.6,"endTime":1945.756,"body":"quicker post session."},{"startTime":1945.756,"endTime":1949.579,"body":"Yeah, that makes sense. I I think what I"},{"startTime":1945.756,"endTime":1949.579,"body":"will do to play devil's advocate"},{"startTime":1949.579,"endTime":1952.671,"body":"is do a literal chest stay. Right."},{"startTime":1952.066,"endTime":1953.087,"body":"Yeah. Yeah."},{"startTime":1952.671,"endTime":1958.695,"body":"If I'm really honest, I I train my triceps"},{"startTime":1952.671,"endTime":1958.695,"body":"because you should train your body parts,"},{"startTime":1958.695,"endTime":1962.668,"body":"but I I could probably literally not train"},{"startTime":1958.695,"endTime":1962.668,"body":"my triceps until I started"},{"startTime":1962.668,"endTime":1967.741,"body":"a prep and everything would be virtually"},{"startTime":1962.668,"endTime":1967.741,"body":"just as just as good."},{"startTime":1967.741,"endTime":1973.065,"body":"~ a couple other questions I had"},{"startTime":1968.034,"endTime":1969.034,"body":"Yeah. ~"},{"startTime":1974.746,"endTime":1978.973,"body":"About this. So if you were to ~ I I guess"},{"startTime":1974.746,"endTime":1978.973,"body":"let me back up."},{"startTime":1978.973,"endTime":1981.418,"body":"I think for for the listener out there to"},{"startTime":1978.973,"endTime":1981.418,"body":"to"},{"startTime":1981.999,"endTime":1984.852,"body":"To decipher where you may be on this"},{"startTime":1981.999,"endTime":1984.852,"body":"spectrum,"},{"startTime":1984.852,"endTime":1991.078,"body":"right? Get curious with some of the body"},{"startTime":1984.852,"endTime":1991.078,"body":"parts that you want to improve more than"},{"startTime":1991.078,"endTime":1996.424,"body":"others, and have a hard evaluation of your"},{"startTime":1991.078,"endTime":1996.424,"body":"execution of them,"},{"startTime":1996.424,"endTime":2000.668,"body":"right? Because then that is something that"},{"startTime":1996.424,"endTime":2000.668,"body":"you actively have control over,"},{"startTime":2000.668,"endTime":2003.572,"body":"which is positive. And then look at"},{"startTime":2005.688,"endTime":2012.453,"body":"Devalu deprioritizing the other muscle"},{"startTime":2005.688,"endTime":2012.453,"body":"groups that are not in that priority"},{"startTime":2012.754,"endTime":2016.957,"body":"to then see what you can squeeze out of a"},{"startTime":2012.754,"endTime":2016.957,"body":"simple reduced time."},{"startTime":2016.957,"endTime":2021.63,"body":"Right? Like the reason I'm training my"},{"startTime":2016.957,"endTime":2021.63,"body":"legs once per week is because there's only"},{"startTime":2021.63,"endTime":2024.923,"body":"seven days in a week. I want to go hiking"},{"startTime":2021.63,"endTime":2024.923,"body":"one day."},{"startTime":2024.923,"endTime":2027.785,"body":"I need a day off in the middle of the"},{"startTime":2024.923,"endTime":2027.785,"body":"week,"},{"startTime":2027.785,"endTime":2030.647,"body":"and the other days need to go to higher"},{"startTime":2027.785,"endTime":2030.647,"body":"priorities,"},{"startTime":2030.647,"endTime":2033.91,"body":"right? Which is what effectively unfolded"},{"startTime":2030.647,"endTime":2033.91,"body":"all of this."},{"startTime":2035.681,"endTime":2037.712,"body":"And then because I know my hey,"},{"startTime":2037.712,"endTime":2040.055,"body":"I get one I get six sets at quads."},{"startTime":2040.055,"endTime":2042.087,"body":"That's it. And I have to, you know,"},{"startTime":2042.087,"endTime":2047.922,"body":"take it to the house per se. So it's a"},{"startTime":2042.087,"endTime":2047.922,"body":"little bit of necessity driving that"},{"startTime":2047.922,"endTime":2048.922,"body":"I know that"},{"startTime":2049.307,"endTime":2052.719,"body":"~ you know, it's Tuesday, I had a crappy"},{"startTime":2049.307,"endTime":2052.719,"body":"kind of chess session,"},{"startTime":2052.719,"endTime":2055.0209999999997,"body":"but I hit it again on Friday and I can get"},{"startTime":2052.719,"endTime":2055.0209999999997,"body":"it again."},{"startTime":2055.0209999999997,"endTime":2056.652,"body":"It's it's we when you remove that,"},{"startTime":2056.652,"endTime":2061.074,"body":"it's necessity or you know, it's a"},{"startTime":2056.652,"endTime":2061.074,"body":"potentially a completely wasted week"},{"startTime":2061.5150000000003,"endTime":2065.416,"body":"of a or maybe not wasted is a strong term"},{"startTime":2061.5150000000003,"endTime":2065.416,"body":"to use,"},{"startTime":2065.416,"endTime":2070.56,"body":"a a a completely unproductive week for X"},{"startTime":2065.416,"endTime":2070.56,"body":"muscle group."},{"startTime":2067.667,"endTime":2068.667,"body":"Mm-hmm."},{"startTime":2070.56,"endTime":2073.746,"body":"One other Yeah,"},{"startTime":2071.399,"endTime":2073.15,"body":"An interesting real sorry, real quick,"},{"startTime":2073.15,"endTime":2074.38,"body":"just an interesting idea I"},{"startTime":2073.746,"endTime":2074.746,"body":"go ahead."},{"startTime":2074.38,"endTime":2077.992,"body":"just had would be like in the case of you"},{"startTime":2074.38,"endTime":2077.992,"body":"or anyone that has,"},{"startTime":2077.992,"endTime":2080.413,"body":"you know, strong muscle groups and weaker"},{"startTime":2077.992,"endTime":2080.413,"body":"muscle groups,"},{"startTime":2080.413,"endTime":2085.516,"body":"it might be an interesting experiment to"},{"startTime":2080.413,"endTime":2085.516,"body":"write a program in which"},{"startTime":2086.315,"endTime":2090.648,"body":"you have like three of the days of the"},{"startTime":2086.315,"endTime":2090.648,"body":"week where each day is just one"},{"startTime":2090.648,"endTime":2092.469,"body":"of your areas that you really want to"},{"startTime":2090.648,"endTime":2092.469,"body":"bring up."},{"startTime":2092.469,"endTime":2094.06,"body":"So it might be like you have a quad day,"},{"startTime":2094.06,"endTime":2096.46,"body":"a chest day, and for you like an upper"},{"startTime":2094.06,"endTime":2096.46,"body":"back day."},{"startTime":2097.101,"endTime":2099.623,"body":"And then your fourth and fifth days,"},{"startTime":2099.623,"endTime":2101.165,"body":"if those are relevant, you know,"},{"startTime":2101.165,"endTime":2105.126,"body":"could be used to like double up if you"},{"startTime":2101.165,"endTime":2105.126,"body":"need to on some of the the muscle groups"},{"startTime":2105.126,"endTime":2108.59,"body":"you want. Or they could simply be like"},{"startTime":2105.126,"endTime":2108.59,"body":"touch up days where you're handling your"},{"startTime":2108.59,"endTime":2110.591,"body":"biceps, triceps, hamstrings, glutes,"},{"startTime":2110.591,"endTime":2114.684,"body":"~ and and lateral delts or whatever other"},{"startTime":2110.591,"endTime":2114.684,"body":"muscle groups aren't part"},{"startTime":2114.684,"endTime":2120.187,"body":"of your priority. ~ and that way you can"},{"startTime":2114.684,"endTime":2120.187,"body":"kind of have that same like soul focus"},{"startTime":2120.187,"endTime":2123.87,"body":"experience on the muscle group you want to"},{"startTime":2120.187,"endTime":2123.87,"body":"bring up similarly"},{"startTime":2123.87,"endTime":2125.401,"body":"to what you've experienced with quads."},{"startTime":2125.401,"endTime":2128.622,"body":"Yeah, in full transparency, that's what"},{"startTime":2125.401,"endTime":2128.622,"body":"I've done with my back days."},{"startTime":2128.622,"endTime":2132.804,"body":"My back days are by far the most volume"},{"startTime":2128.622,"endTime":2132.804,"body":"and longest days,"},{"startTime":2132.804,"endTime":2134.946,"body":"and I only have"},{"startTime":2137.407,"endTime":2140.648,"body":"one lat-focused exercise on each day."},{"startTime":2140.648,"endTime":2146.54,"body":"So on the first session I have a it's"},{"startTime":2140.648,"endTime":2146.54,"body":"effectively an old flex fitness machine"},{"startTime":2146.54,"endTime":2149.081,"body":"emulates a one-arm dumbbell row."},{"startTime":2149.081,"endTime":2150.081,"body":"It's actually very cool."},{"startTime":2150.052,"endTime":2156.037,"body":"And then on the other day I have the prime"},{"startTime":2150.052,"endTime":2156.037,"body":"plate loaded unilateral pull down."},{"startTime":2156.037,"endTime":2159.28,"body":"That's it. So I do two sets,"},{"startTime":2156.105,"endTime":2157.105,"body":"Mm-hmm."},{"startTime":2159.28,"endTime":2162.362,"body":"I do four sets for lats per the on the"},{"startTime":2159.28,"endTime":2162.362,"body":"week."},{"startTime":2161.696,"endTime":2164.352,"body":"Yeah. Yeah. So so even when you're"},{"startTime":2162.362,"endTime":2164.104,"body":"Everything else is upper back specific."},{"startTime":2164.352,"endTime":2166.758,"body":"spending that much time and volume on your"},{"startTime":2164.352,"endTime":2166.758,"body":"back,"},{"startTime":2166.758,"endTime":2170.628,"body":"you don't walk out of the gym with any of"},{"startTime":2166.758,"endTime":2170.628,"body":"those kind of similar sensations that"},{"startTime":2170.628,"endTime":2171.628,"body":"you were talking about."},{"startTime":2171.989,"endTime":2177.162,"body":"And what it's it's frustrating because"},{"startTime":2171.989,"endTime":2177.162,"body":"it's I know it's something that I'm"},{"startTime":2177.162,"endTime":2182.394,"body":"And it's if some I I try to video at least"},{"startTime":2177.162,"endTime":2182.394,"body":"one"},{"startTime":2182.394,"endTime":2187.107,"body":"set per per ~ per week or per session on"},{"startTime":2182.394,"endTime":2187.107,"body":"upper back,"},{"startTime":2187.107,"endTime":2189.669,"body":"and oftentimes I can I can see it,"},{"startTime":2189.669,"endTime":2191.89,"body":"but I can't feel it in the moment."},{"startTime":2191.89,"endTime":2195.632,"body":"And then I'm usually able to correct it"},{"startTime":2191.89,"endTime":2195.632,"body":"for set two,"},{"startTime":2195.632,"endTime":2197.093,"body":"but it's something that"},{"startTime":2197.093,"endTime":2199.174,"body":"I just can't fully grasp it yet."},{"startTime":2199.174,"endTime":2201.627,"body":"Some exercises are better than others,"},{"startTime":2201.627,"endTime":2208.403,"body":"but ironically, the chest supported ones"},{"startTime":2201.627,"endTime":2208.403,"body":"are some of the worst because that"},{"startTime":2208.443,"endTime":2210.185,"body":"I think it's that extra rigidity."},{"startTime":2210.185,"endTime":2216.48,"body":"I just can't move how I really want to or"},{"startTime":2210.185,"endTime":2216.48,"body":"need to with it's really this"},{"startTime":2216.48,"endTime":2219.273,"body":"the how how I'm doing scapular retraction."},{"startTime":2218.638,"endTime":2219.638,"body":"Mm-hmm."},{"startTime":2219.273,"endTime":2222.556,"body":"That's really what it is that I just don't"},{"startTime":2219.273,"endTime":2222.556,"body":"get."},{"startTime":2223.375,"endTime":2228.667,"body":"Yeah. Yeah. I mean I honestly like it's"},{"startTime":2223.375,"endTime":2228.667,"body":"just it's tough to get"},{"startTime":2228.667,"endTime":2235.421,"body":"to that deep sense of like post workout"},{"startTime":2228.667,"endTime":2235.421,"body":"fatigue without doing some highly"},{"startTime":2235.421,"endTime":2236.421,"body":"movements."},{"startTime":2236.711,"endTime":2240.525,"body":"And so ~ back suffers from the same"},{"startTime":2236.711,"endTime":2240.525,"body":"problem that lateral delts do,"},{"startTime":2240.525,"endTime":2242.426,"body":"which is that the strength curve is short."},{"startTime":2242.426,"endTime":2245.709,"body":"It doesn't matter if you have a prime"},{"startTime":2242.426,"endTime":2245.709,"body":"machine that you can set to like"},{"startTime":2245.709,"endTime":2247.811,"body":"a lengthened profile, which is great."},{"startTime":2247.811,"endTime":2251.675,"body":"Like it certainly helps the cause to fail"},{"startTime":2247.811,"endTime":2251.675,"body":"more in the length and position."},{"startTime":2251.675,"endTime":2254.798,"body":"But the fact that the strength curve is"},{"startTime":2251.675,"endTime":2254.798,"body":"that you're just weaker as your"},{"startTime":2254.798,"endTime":2257.861,"body":"arm pulls closer to your body in back"},{"startTime":2254.798,"endTime":2257.861,"body":"movements."},{"startTime":2258.343,"endTime":2262.396,"body":"It just becomes that much harder for you"},{"startTime":2258.343,"endTime":2262.396,"body":"to go into those like deep inroads"},{"startTime":2262.396,"endTime":2265.669,"body":"of fatigue. And that's why you kind of"},{"startTime":2262.396,"endTime":2265.669,"body":"need to compensate with volume."},{"startTime":2265.669,"endTime":2269.061,"body":"Like if you were to do even near the"},{"startTime":2265.669,"endTime":2269.061,"body":"volume for quads that you're doing for"},{"startTime":2269.061,"endTime":2274.986,"body":"you wouldn't survive. ~ and so back has"},{"startTime":2269.061,"endTime":2274.986,"body":"its own kind of issues there,"},{"startTime":2274.986,"endTime":2279.65,"body":"but I think that that at least at some"},{"startTime":2274.986,"endTime":2279.65,"body":"level explains why you can't"},{"startTime":2279.65,"endTime":2283.833,"body":"get that post-workout sensation similar to"},{"startTime":2279.65,"endTime":2283.833,"body":"what you're getting with the quads."},{"startTime":2283.833,"endTime":2285.444,"body":"I think that's a a very, very good point."},{"startTime":2285.444,"endTime":2288.505,"body":"And I actually have a c a follow-up"},{"startTime":2285.444,"endTime":2288.505,"body":"question for you there."},{"startTime":2288.505,"endTime":2292.227,"body":"Do you think that it could be actually"},{"startTime":2288.505,"endTime":2292.227,"body":"productive?"},{"startTime":2292.227,"endTime":2297.269,"body":"Because I'm fortunate, the refinery gym"},{"startTime":2292.227,"endTime":2297.269,"body":"here is it's absolutely incredible."},{"startTime":2297.269,"endTime":2299.13,"body":"And I I should point out"},{"startTime":2299.13,"endTime":2300.271,"body":"Numerous people have asked me,"},{"startTime":2300.271,"endTime":2301.752,"body":"are you gonna open a gym in Utah?"},{"startTime":2301.752,"endTime":2304.833,"body":"And the answer is like, no, there's so"},{"startTime":2301.752,"endTime":2304.833,"body":"many good ones."},{"startTime":2303.22,"endTime":2304.593,"body":"Right, this gym's great. Yeah."},{"startTime":2304.833,"endTime":2307.055,"body":"I I I found another one yesterday."},{"startTime":2307.055,"endTime":2310.297,"body":"I think there's six like bodybuilding,"},{"startTime":2310.297,"endTime":2313.839,"body":"private bodybuilding gyms within a"},{"startTime":2310.297,"endTime":2313.839,"body":"20-minute drive of my house,"},{"startTime":2313.839,"endTime":2318.582,"body":"which is absurd, right? And so the"},{"startTime":2313.839,"endTime":2318.582,"body":"question being."},{"startTime":2313.846,"endTime":2314.846,"body":"That's awesome."},{"startTime":2318.582,"endTime":2322.246,"body":"Do you think that it would be worth an an"},{"startTime":2318.582,"endTime":2322.246,"body":"experiment potentially"},{"startTime":2322.246,"endTime":2324.128,"body":"to set everything short overload,"},{"startTime":2324.128,"endTime":2326.551,"body":"like the prime stuff really short"},{"startTime":2324.128,"endTime":2326.551,"body":"overload?"},{"startTime":2326.551,"endTime":2331.907,"body":"Where then in the lengthened positions I'm"},{"startTime":2326.551,"endTime":2331.907,"body":"moving slower until"},{"startTime":2331.51,"endTime":2335.425,"body":"Mm. Mm-hmm. Mm-hmm."},{"startTime":2331.907,"endTime":2336.763,"body":"I feel that resistance start to catch and"},{"startTime":2331.907,"endTime":2336.763,"body":"then really focusing"},{"startTime":2336.763,"endTime":2339.106,"body":"on that shortened position."},{"startTime":2339.789,"endTime":2341.16,"body":"Yeah, I think there's probably value in"},{"startTime":2339.789,"endTime":2341.16,"body":"that,"},{"startTime":2341.16,"endTime":2345.213,"body":"but I wouldn't do that at the exclusion of"},{"startTime":2341.16,"endTime":2345.213,"body":"also doing it more lengthened."},{"startTime":2345.213,"endTime":2350.238,"body":"So the way I would probably approach that"},{"startTime":2345.213,"endTime":2350.238,"body":"if it was me would be that"},{"startTime":2350.238,"endTime":2355.652,"body":"my earlier sets, I would probably do like"},{"startTime":2350.238,"endTime":2355.652,"body":"one or two short overloaded sets,"},{"startTime":2355.652,"endTime":2359.415,"body":"but then I would make sure to finish with"},{"startTime":2355.652,"endTime":2359.415,"body":"a set that's more lengthened,"},{"startTime":2359.415,"endTime":2362.878,"body":"which kind of like really like stretches"},{"startTime":2359.415,"endTime":2362.878,"body":"out all of that fascia."},{"startTime":2362.878,"endTime":2367.262,"body":"And ~ I don't know, to me, to me that that"},{"startTime":2362.878,"endTime":2367.262,"body":"setup seems more effective."},{"startTime":2367.262,"endTime":2368.262,"body":"Like"},{"startTime":2367.922,"endTime":2369.323,"body":"with my rep scheme that I use now,"},{"startTime":2369.323,"endTime":2371.636,"body":"that 15105 that I love, you know,"},{"startTime":2371.636,"endTime":2375.289,"body":"the 15 is around five R I R. So it's I"},{"startTime":2371.636,"endTime":2375.289,"body":"mean,"},{"startTime":2375.289,"endTime":2378.682,"body":"it's it it burns. Like you're it's not"},{"startTime":2375.289,"endTime":2378.682,"body":"like I couldn't do five more reps,"},{"startTime":2378.682,"endTime":2380.974,"body":"but like the 15th rep still burns pretty"},{"startTime":2378.682,"endTime":2380.974,"body":"bad."},{"startTime":2380.974,"endTime":2384.958,"body":"There's a lot of real intense focus on"},{"startTime":2380.974,"endTime":2384.958,"body":"what my scapula is doing because"},{"startTime":2384.958,"endTime":2389.062,"body":"the weight is light. ~ so that set I would"},{"startTime":2384.958,"endTime":2389.062,"body":"certainly set short."},{"startTime":2386.686,"endTime":2387.686,"body":"Mm-hmm."},{"startTime":2389.062,"endTime":2393.526,"body":"And then the 10 rep set as I add weight"},{"startTime":2389.062,"endTime":2393.526,"body":"could be ~"},{"startTime":2394.12,"endTime":2397.511,"body":"short as well or it could be kind of like"},{"startTime":2394.12,"endTime":2397.511,"body":"a mid range type thing."},{"startTime":2397.511,"endTime":2400.603,"body":"And then when I get to that five rep set"},{"startTime":2397.511,"endTime":2400.603,"body":"where I add more weight,"},{"startTime":2400.603,"endTime":2406.165,"body":"I would go lengthened ~ to get the"},{"startTime":2400.603,"endTime":2406.165,"body":"benefits of the low rep work close to"},{"startTime":2406.165,"endTime":2409.697,"body":"kind of like the powerlifting idea where"},{"startTime":2406.165,"endTime":2409.697,"body":"you don't need to necessarily"},{"startTime":2409.697,"endTime":2412.878,"body":"hit failure because the weight is already"},{"startTime":2409.697,"endTime":2412.878,"body":"so heavy and it's lengthened."},{"startTime":2412.878,"endTime":2415.659,"body":"Like I think if you're doing a five rep"},{"startTime":2412.878,"endTime":2415.659,"body":"set that's shortened,"},{"startTime":2415.659,"endTime":2418.18,"body":"short overloaded, it almost doesn't work."},{"startTime":2418.18,"endTime":2421.622,"body":"Because like you just you just can't you"},{"startTime":2418.18,"endTime":2421.622,"body":"can't get there."},{"startTime":2422.35,"endTime":2424.363,"body":"but when you're doing a five rep set"},{"startTime":2422.35,"endTime":2424.363,"body":"that's lengthened,"},{"startTime":2424.363,"endTime":2428.267,"body":"it's different and you can get you can get"},{"startTime":2424.363,"endTime":2428.267,"body":"an effective set ~ at one R"},{"startTime":2428.267,"endTime":2430.98,"body":"I R or failure or whatever and it just is"},{"startTime":2428.267,"endTime":2430.98,"body":"a is a bit of"},{"startTime":2430.98,"endTime":2432.402,"body":"a different fatigue mechanism."},{"startTime":2432.402,"endTime":2435.826,"body":"So that would be kind of the way that I"},{"startTime":2432.402,"endTime":2435.826,"body":"would approach that in your case."},{"startTime":2436.528,"endTime":2440.51,"body":"Yeah, 'cause y what you said kind of"},{"startTime":2436.528,"endTime":2440.51,"body":"sparked an idea where I have this unique"},{"startTime":2440.51,"endTime":2446.922,"body":"situation where I'm pretty sure there's"},{"startTime":2440.51,"endTime":2446.922,"body":"enough prime strive"},{"startTime":2447.703,"endTime":2452.044,"body":"or lengthened ~ for example, a magnum"},{"startTime":2447.703,"endTime":2452.044,"body":"biangular row,"},{"startTime":2452.044,"endTime":2454.605,"body":"which is lengthened overload by nature,"},{"startTime":2454.605,"endTime":2459.867,"body":"I could probably put together an entire"},{"startTime":2454.605,"endTime":2459.867,"body":"day where I could manipulate"},{"startTime":2459.867,"endTime":2464.469,"body":"the resistance profile on every exercise"},{"startTime":2459.867,"endTime":2464.469,"body":"because there's just that much equipment."},{"startTime":2461.59,"endTime":2464.595,"body":"Yeah. Yeah. So do your high rep yeah,"},{"startTime":2464.615,"endTime":2469.213,"body":"high rep sets short and then low rep sets"},{"startTime":2464.615,"endTime":2469.213,"body":"lengthened and I then you get"},{"startTime":2469.213,"endTime":2470.213,"body":"the best of all worlds there."},{"startTime":2470.959,"endTime":2474.553,"body":"Yeah, I might give that a go tomorrow and"},{"startTime":2470.959,"endTime":2474.553,"body":"and write it down after the podcast"},{"startTime":2474.553,"endTime":2480.769,"body":"so I remember. So Okay, let me make sure"},{"startTime":2474.553,"endTime":2480.769,"body":"there's nothing else that"},{"startTime":2480.769,"endTime":2484.342,"body":"I wanted to talk about. And one of the"},{"startTime":2480.769,"endTime":2484.342,"body":"things that I a note that I did have here"},{"startTime":2485.113,"endTime":2489.734,"body":"With ~ I forget which which paper it was ~"},{"startTime":2485.113,"endTime":2489.734,"body":"that came out ~ a few years back"},{"startTime":2489.734,"endTime":2492.685,"body":"now and we we typically have a for"},{"startTime":2489.734,"endTime":2492.685,"body":"hypertrophy,"},{"startTime":2492.685,"endTime":2497.906,"body":"right? The hypertrophy correlated curve"},{"startTime":2492.685,"endTime":2497.906,"body":"more is more volume is better until"},{"startTime":2497.906,"endTime":2503.048,"body":"it isn't, and until it isn't is pretty"},{"startTime":2497.906,"endTime":2503.048,"body":"much a factor of time,"},{"startTime":2503.048,"endTime":2506.979,"body":"right? ~ tr number of training days per"},{"startTime":2503.048,"endTime":2506.979,"body":"week,"},{"startTime":2506.979,"endTime":2512.76,"body":"recovery capacity, and and and and and but"},{"startTime":2506.979,"endTime":2512.76,"body":"like I mentioned earlier in the podcast,"},{"startTime":2512.76,"endTime":2514.351,"body":"there's an asterisk there."},{"startTime":2515.032,"endTime":2519.646,"body":"With the assumption that each set and your"},{"startTime":2515.032,"endTime":2519.646,"body":"performance"},{"startTime":2519.646,"endTime":2525.841,"body":"of set is contributory to the stimulus and"},{"startTime":2519.646,"endTime":2525.841,"body":"performed at"},{"startTime":2525.841,"endTime":2528.494,"body":"a high enough degree. And you may find"},{"startTime":2525.841,"endTime":2528.494,"body":"yourself,"},{"startTime":2528.494,"endTime":2532.167,"body":"right? Like I've been training for"},{"startTime":2528.494,"endTime":2532.167,"body":"whatever,"},{"startTime":2532.167,"endTime":2536.841,"body":"I'm 38, 15 is when it was like taken"},{"startTime":2532.167,"endTime":2536.841,"body":"seriously enough."},{"startTime":2537.419,"endTime":2542.703,"body":"And I'm really still learning things that"},{"startTime":2537.419,"endTime":2542.703,"body":"a row isn't necessarily a row."},{"startTime":2542.703,"endTime":2546.677,"body":"It's not just row equals 1.0 stimulus."},{"startTime":2546.677,"endTime":2551.42,"body":"You can do a row where you get a a 0.6"},{"startTime":2546.677,"endTime":2551.42,"body":"stimulus."},{"startTime":2551.42,"endTime":2555.784,"body":"And if that is your historical case,"},{"startTime":2555.784,"endTime":2556.784,"body":"as is mine."},{"startTime":2557.687,"endTime":2559.348,"body":"Your back's probably not a strong point,"},{"startTime":2559.348,"endTime":2561.599,"body":"right? Or or particular parts of your"},{"startTime":2559.348,"endTime":2561.599,"body":"back."},{"startTime":2561.599,"endTime":2565.601,"body":"Let me let me clarify because lats I"},{"startTime":2561.599,"endTime":2565.601,"body":"connect to really well."},{"startTime":2565.601,"endTime":2572.275,"body":"I could probably do unweighted pulldowns"},{"startTime":2565.601,"endTime":2572.275,"body":"with my hands and just contract"},{"startTime":2572.275,"endTime":2574.626,"body":"my lats and generate a pump, right?"},{"startTime":2572.983,"endTime":2573.983,"body":"Mm-hmm."},{"startTime":2574.626,"endTime":2579.079,"body":"I can't even get within the realm or the"},{"startTime":2574.626,"endTime":2579.079,"body":"stratosphere of trying to do that with"},{"startTime":2579.079,"endTime":2581.51,"body":"my upper back or traps or something like"},{"startTime":2579.079,"endTime":2581.51,"body":"that."},{"startTime":2581.51,"endTime":2584.932,"body":"So ~ it's not necessarily back."},{"startTime":2584.932,"endTime":2585.932,"body":"There there's"},{"startTime":2586.357,"endTime":2590.519,"body":"regions, different various parts that that"},{"startTime":2586.357,"endTime":2590.519,"body":"correlate there."},{"startTime":2590.519,"endTime":2595.042,"body":"And I would encourage you for your weaker"},{"startTime":2590.519,"endTime":2595.042,"body":"body parts,"},{"startTime":2595.042,"endTime":2598.764,"body":"instead of trying to just do more,"},{"startTime":2598.764,"endTime":2602.786,"body":"more, more, break them down, re-evaluate."},{"startTime":2602.786,"endTime":2605.828,"body":"Watch some videos of yourself performing"},{"startTime":2602.786,"endTime":2605.828,"body":"it."},{"startTime":2605.828,"endTime":2609.009,"body":"Where do you really feel it? Warm up"},{"startTime":2605.828,"endTime":2609.009,"body":"really,"},{"startTime":2609.009,"endTime":2612.411,"body":"really slowly, incrementally add weight."},{"startTime":2612.411,"endTime":2615.373,"body":"Find out w at what"},{"startTime":2615.891,"endTime":2622.473,"body":"approximate rep range or weight does just"},{"startTime":2615.891,"endTime":2622.473,"body":"moving"},{"startTime":2622.473,"endTime":2626.118,"body":"a weight take over, right? That's another"},{"startTime":2622.473,"endTime":2626.118,"body":"thing that I forgot to bring"},{"startTime":2624.279,"endTime":2625.279,"body":"Mm-hmm."},{"startTime":2626.118,"endTime":2630.801,"body":"up with my quads. I've found that working"},{"startTime":2626.118,"endTime":2630.801,"body":"like nine reps"},{"startTime":2630.821,"endTime":2637.706,"body":"up is generally much better because it's"},{"startTime":2630.821,"endTime":2637.706,"body":"still light enough where I'm not just"},{"startTime":2638.442,"endTime":2639.952,"body":"Fuck, let me just move this weight,"},{"startTime":2639.952,"endTime":2643.213,"body":"right? And then it becomes pressing"},{"startTime":2639.952,"endTime":2643.213,"body":"through my heels really hard"},{"startTime":2643.213,"endTime":2649.615,"body":"and and just getting it moved where I can"},{"startTime":2643.213,"endTime":2649.615,"body":"still focus on the positions,"},{"startTime":2649.615,"endTime":2652.266,"body":"toes down, a little bit of internal"},{"startTime":2649.615,"endTime":2652.266,"body":"rotation."},{"startTime":2652.266,"endTime":2658.418,"body":"So there's probably a rep range that may"},{"startTime":2652.266,"endTime":2658.418,"body":"work better as you're really working"},{"startTime":2658.418,"endTime":2663.659,"body":"through learning how to produce the force"},{"startTime":2658.418,"endTime":2663.659,"body":"in the best case for"},{"startTime":2663.659,"endTime":2666.43,"body":"the muscle that you're trying to yield the"},{"startTime":2663.659,"endTime":2666.43,"body":"stimulus in."},{"startTime":2666.43,"endTime":2670.493,"body":"Yeah, I actually ~ with that fifteen ten"},{"startTime":2666.43,"endTime":2670.493,"body":"five and kind of that example"},{"startTime":2670.493,"endTime":2673.647,"body":"we used of you going short and then"},{"startTime":2670.493,"endTime":2673.647,"body":"finishing with the length and set,"},{"startTime":2673.647,"endTime":2677.241,"body":"like even though I don't have the ability"},{"startTime":2673.647,"endTime":2677.241,"body":"to manipulate resistance profiles"},{"startTime":2677.241,"endTime":2679.943,"body":"similarly to you do, ~ in my training,"},{"startTime":2679.943,"endTime":2682.786,"body":"the I essentially do it my version of"},{"startTime":2679.943,"endTime":2682.786,"body":"that,"},{"startTime":2682.786,"endTime":2686.259,"body":"which I think would extrapolate out to"},{"startTime":2682.786,"endTime":2686.259,"body":"what you're suggesting for people to do,"},{"startTime":2686.259,"endTime":2688.882,"body":"which is that on my fifteen rep set of a"},{"startTime":2686.259,"endTime":2688.882,"body":"movement,"},{"startTime":2688.882,"endTime":2690.644,"body":"if there's a short position."},{"startTime":2690.995,"endTime":2694.657,"body":"I will pause for one or two seconds in the"},{"startTime":2690.995,"endTime":2694.657,"body":"short position and make sure that"},{"startTime":2694.657,"endTime":2699.068,"body":"I really feel the muscles contracting that"},{"startTime":2694.657,"endTime":2699.068,"body":"I want to be contracting."},{"startTime":2699.068,"endTime":2703.251,"body":"And then the 10 rep set will be no pause"},{"startTime":2699.068,"endTime":2703.251,"body":"in the short position,"},{"startTime":2703.251,"endTime":2707.333,"body":"but still really focusing on what all of"},{"startTime":2703.251,"endTime":2707.333,"body":"the mechanisms of movement entail."},{"startTime":2707.333,"endTime":2709.234,"body":"And then when I get to the five rep set,"},{"startTime":2709.234,"endTime":2712.306,"body":"it's like you said, like you you're not"},{"startTime":2709.234,"endTime":2712.306,"body":"gonna be able to feel all"},{"startTime":2712.306,"endTime":2714.437,"body":"of the things happening because the"},{"startTime":2712.306,"endTime":2714.437,"body":"weight's just too heavy."},{"startTime":2714.437,"endTime":2717.609,"body":"So at this point, I'm now focusing a bit"},{"startTime":2714.437,"endTime":2717.609,"body":"more on moving things from A"},{"startTime":2717.609,"endTime":2719.74,"body":"to B with keeping form consistent."},{"startTime":2720.424,"endTime":2725.858,"body":"but you can't actually have that sensation"},{"startTime":2720.424,"endTime":2725.858,"body":"based approach that you might"},{"startTime":2725.858,"endTime":2728.829,"body":"be able to at higher reps. And so to your"},{"startTime":2725.858,"endTime":2728.829,"body":"point,"},{"startTime":2728.829,"endTime":2732.512,"body":"I think there's extreme value in doing"},{"startTime":2728.829,"endTime":2732.512,"body":"that and holding the short positions"},{"startTime":2733.532,"endTime":2736.284,"body":"on movements where you can, but you just"},{"startTime":2733.532,"endTime":2736.284,"body":"have to make sure that those"},{"startTime":2736.284,"endTime":2739.386,"body":"are higher rep sets. And that's also just"},{"startTime":2736.284,"endTime":2739.386,"body":"another reason that the fifteen"},{"startTime":2739.386,"endTime":2743.349,"body":"ten five works so well because it allows"},{"startTime":2739.386,"endTime":2743.349,"body":"you to include all these various elements"},{"startTime":2743.349,"endTime":2745.49,"body":"into each exercise that you perform."},{"startTime":2746.353,"endTime":2747.914,"body":"Yeah, I love that. And that that really,"},{"startTime":2747.914,"endTime":2753.565,"body":"really is true. Just by using like an an"},{"startTime":2747.914,"endTime":2753.565,"body":"undulating ~ rep range across every"},{"startTime":2752.894,"endTime":2754.939,"body":"Yeah. Yeah."},{"startTime":2753.565,"endTime":2756.747,"body":"exercise, you you're really exposing"},{"startTime":2753.565,"endTime":2756.747,"body":"yourself to,"},{"startTime":2756.747,"endTime":2759.417,"body":"hey, you can focus a little bit more on on"},{"startTime":2756.747,"endTime":2759.417,"body":"the squeeze,"},{"startTime":2759.417,"endTime":2762.218,"body":"the short position here, and then by the"},{"startTime":2759.417,"endTime":2762.218,"body":"time you get to the five,"},{"startTime":2760.437,"endTime":2761.437,"body":"Yeah."},{"startTime":2762.218,"endTime":2766.55,"body":"it's you you just can't, or you're using"},{"startTime":2762.218,"endTime":2766.55,"body":"you're doing five reps with"},{"startTime":2765.162,"endTime":2766.162,"body":"Yeah."},{"startTime":2766.55,"endTime":2769.991,"body":"a weight that you probably would be using"},{"startTime":2766.55,"endTime":2769.991,"body":"for like ten or something like that."},{"startTime":2770.194,"endTime":2773.177,"body":"Yeah, and it sort of by doing it the right"},{"startTime":2770.194,"endTime":2773.177,"body":"way,"},{"startTime":2773.177,"endTime":2775.229,"body":"so to speak, for the higher rep sets,"},{"startTime":2775.229,"endTime":2779.974,"body":"is it sort of ingrains like a muscle"},{"startTime":2775.229,"endTime":2779.974,"body":"memory and a motor pattern in so that even"},{"startTime":2779.974,"endTime":2782.837,"body":"you get to that five rep set, even though"},{"startTime":2779.974,"endTime":2782.837,"body":"you're you are just kind"},{"startTime":2782.837,"endTime":2785.94,"body":"of moving the weight and you're not"},{"startTime":2782.837,"endTime":2785.94,"body":"feeling the muscles per se,"},{"startTime":2785.94,"endTime":2791.506,"body":"like there is still a motor pattern"},{"startTime":2785.94,"endTime":2791.506,"body":"involvement that is productive more"},{"startTime":2791.506,"endTime":2793.488,"body":"because of what you did prior leading up"},{"startTime":2791.506,"endTime":2793.488,"body":"to it."},{"startTime":2794.267,"endTime":2799.583,"body":"Yeah, it i it would be really obvious if"},{"startTime":2794.267,"endTime":2799.583,"body":"you were completely changing your"},{"startTime":2799.823,"endTime":2804.458,"body":"if the weight was too heavy because you"},{"startTime":2799.823,"endTime":2804.458,"body":"just had two other prior sets that were"},{"startTime":2801.756,"endTime":2802.756,"body":"Yeah."},{"startTime":2804.458,"endTime":2811.155,"body":"more by the book. Cool. ~ I believe that"},{"startTime":2804.458,"endTime":2811.155,"body":"is everything that"},{"startTime":2805.521,"endTime":2806.669,"body":"Yeah, exactly. Yeah."},{"startTime":2811.155,"endTime":2813.167,"body":"I wanted to cover in this episode."},{"startTime":2813.167,"endTime":2814.939,"body":"Brian, did you have anything else you"},{"startTime":2813.167,"endTime":2814.939,"body":"wanted to add?"},{"startTime":2815.54,"endTime":2820.024,"body":"No, I mean I guess like we we covered mm s"},{"startTime":2815.54,"endTime":2820.024,"body":"the legs for sure,"},{"startTime":2820.024,"endTime":2822.907,"body":"the quads. We ~ touched on the back."},{"startTime":2822.907,"endTime":2825.25,"body":"We very briefly touched on your chest"},{"startTime":2822.907,"endTime":2825.25,"body":"training,"},{"startTime":2825.25,"endTime":2827.031,"body":"we touched on the lateral delts."},{"startTime":2827.031,"endTime":2831.436,"body":"We didn't really mention like any other"},{"startTime":2827.031,"endTime":2831.436,"body":"muscle group specifically."},{"startTime":2831.436,"endTime":2834.629,"body":"I mean I know globally like the the ideas"},{"startTime":2831.436,"endTime":2834.629,"body":"we were talking about,"},{"startTime":2834.629,"endTime":2837.241,"body":"the concepts kind of apply to everything,"},{"startTime":2837.241,"endTime":2838.583,"body":"but more just like"},{"startTime":2838.983,"endTime":2843.076,"body":"If you feel there's any value in"},{"startTime":2838.983,"endTime":2843.076,"body":"discussing anything around any"},{"startTime":2843.076,"endTime":2848.259,"body":"of those other muscle groups, if ~ like I"},{"startTime":2843.076,"endTime":2848.259,"body":"I feel like the hamstrings"},{"startTime":2848.259,"endTime":2852.653,"body":"are one of these weird ones where like I"},{"startTime":2848.259,"endTime":2852.653,"body":"mean they can get pumped through leg"},{"startTime":2852.653,"endTime":2854.494,"body":"but through hip extension movements,"},{"startTime":2854.494,"endTime":2856.275,"body":"it's not really like they're pumped."},{"startTime":2856.275,"endTime":2857.936,"body":"They just kind of get like achy."},{"startTime":2857.936,"endTime":2860.878,"body":"they're just like some muscles are"},{"startTime":2857.936,"endTime":2860.878,"body":"different."},{"startTime":2860.878,"endTime":2861.949,"body":"Like some muscles just don't"},{"startTime":2862.593,"endTime":2864.265,"body":"follow the same kind of pattern,"},{"startTime":2864.265,"endTime":2867.589,"body":"so to speak. But but the hamstrings also"},{"startTime":2864.265,"endTime":2867.589,"body":"can get really sore from like"},{"startTime":2867.589,"endTime":2869.621,"body":"a super low volume, much like the quads"},{"startTime":2867.589,"endTime":2869.621,"body":"can."},{"startTime":2870.384,"endTime":2872.295,"body":"Yeah, I think it's a very good point to"},{"startTime":2870.384,"endTime":2872.295,"body":"bring up."},{"startTime":2872.295,"endTime":2877.286,"body":"The hamstrings are kind of I I like to to"},{"startTime":2872.295,"endTime":2877.286,"body":"use this analogy,"},{"startTime":2877.286,"endTime":2878.977,"body":"even though it's probably not the best."},{"startTime":2878.977,"endTime":2881.597,"body":"The hamstrings are kind of akin to the"},{"startTime":2878.977,"endTime":2881.597,"body":"bicep,"},{"startTime":2881.597,"endTime":2886.399,"body":"and then the quads are a little bit more"},{"startTime":2881.597,"endTime":2886.399,"body":"akin to the the tricep."},{"startTime":2886.399,"endTime":2889.72,"body":"Like a tricep pump kind of feels pretty"},{"startTime":2886.399,"endTime":2889.72,"body":"good and and you can feel it,"},{"startTime":2889.72,"endTime":2893.881,"body":"you know, but you're not like fuck"},{"startTime":2889.72,"endTime":2893.881,"body":"something bad's gonna happen with the"},{"startTime":2893.881,"endTime":2896.502,"body":"The the bicep generally f is"},{"startTime":2896.502,"endTime":2899.654,"body":"positive but they can they can cramp kind"},{"startTime":2896.502,"endTime":2899.654,"body":"of out of nowhere which"},{"startTime":2899.654,"endTime":2902.776,"body":"is very very unpleasant and the same thing"},{"startTime":2899.654,"endTime":2902.776,"body":"with the hamstring you're never like"},{"startTime":2902.836,"endTime":2908.981,"body":"man I have a great hamstring pump it's"},{"startTime":2902.836,"endTime":2908.981,"body":"they feel kind of ~ fatigue and then"},{"startTime":2908.981,"endTime":2911.782,"body":"if you push them too much they're gonna"},{"startTime":2908.981,"endTime":2911.782,"body":"cramp up on you and you're gonna have"},{"startTime":2911.782,"endTime":2917.066,"body":"a bad time. It's it's like a very the"},{"startTime":2911.782,"endTime":2917.066,"body":"sweet spot is very short before"},{"startTime":2912.682,"endTime":2913.682,"body":"Yeah."},{"startTime":2917.066,"endTime":2919.448,"body":"it turns into disaster with the"},{"startTime":2917.066,"endTime":2919.448,"body":"hamstrings."},{"startTime":2918.656,"endTime":2919.656,"body":"Yep."},{"startTime":2919.448,"endTime":2922.73,"body":"And that's largely leg curl related,"},{"startTime":2922.73,"endTime":2924.191,"body":"especially short"},{"startTime":2924.841,"endTime":2930.473,"body":"biased leg curl stuff. If you're really"},{"startTime":2924.841,"endTime":2930.473,"body":"trying to squeeze at the end of a leg"},{"startTime":2930.473,"endTime":2933.094,"body":"the the likelihood of of a cramp,"},{"startTime":2933.094,"endTime":2937.136,"body":"I I say pretty rapidly in increases."},{"startTime":2937.136,"endTime":2942.309,"body":"and yeah you're you're not gonna do"},{"startTime":2942.309,"endTime":2948.531,"body":"a ton of direct hamstring work unless"},{"startTime":2942.309,"endTime":2948.531,"body":"they're really lagging"},{"startTime":2948.531,"endTime":2951.743,"body":"and you have access to a lot of different"},{"startTime":2948.531,"endTime":2951.743,"body":"hamstring curls because there's"},{"startTime":2952.555,"endTime":2955.516,"body":"kind of two patterns. You have your hip"},{"startTime":2952.555,"endTime":2955.516,"body":"hinge variation,"},{"startTime":2955.516,"endTime":2959.377,"body":"you have your knee flexion,"},{"startTime":2959.377,"endTime":2963.689,"body":"and then if you're lucky, you have a glute"},{"startTime":2959.377,"endTime":2963.689,"body":"ham raise where you can kind"},{"startTime":2963.689,"endTime":2969.801,"body":"of do a hybrid motion that incorporates"},{"startTime":2963.689,"endTime":2969.801,"body":"both a slight"},{"startTime":2969.921,"endTime":2973.242,"body":"hip hinge at the same time of of knee"},{"startTime":2969.921,"endTime":2973.242,"body":"flexion."},{"startTime":2973.242,"endTime":2974.583,"body":"And that's kind of it."},{"startTime":2973.488,"endTime":2974.488,"body":"Yeah."},{"startTime":2975.539,"endTime":2979.411,"body":"Yeah. I'll ~ just quickly emphasize and"},{"startTime":2975.539,"endTime":2979.411,"body":"double down on the analogy"},{"startTime":2979.411,"endTime":2985.875,"body":"you made there because both the hamstrings"},{"startTime":2979.411,"endTime":2985.875,"body":"and the biceps are are like pullers"},{"startTime":2985.875,"endTime":2992.869,"body":"and involve flexion and the triceps and"},{"startTime":2985.875,"endTime":2992.869,"body":"quads both push away and involve"},{"startTime":2992.869,"endTime":2994.94,"body":"So they are they are more related."},{"startTime":2994.94,"endTime":2997.622,"body":"And then also one of the muscle groups in"},{"startTime":2994.94,"endTime":2997.622,"body":"the hamstrings is called"},{"startTime":2997.622,"endTime":3001.334,"body":"the biceps femoris. so anyways"},{"startTime":2998.955,"endTime":2999.955,"body":"Biceps. Yeah."},{"startTime":3001.626,"endTime":3003.988,"body":"I thought that was interesting and an"},{"startTime":3001.626,"endTime":3003.988,"body":"astute observation there."},{"startTime":3003.988,"endTime":3007.241,"body":"But yeah, yeah,"},{"startTime":3007.241,"endTime":3008.502,"body":"the hamstrings are an interesting one."},{"startTime":3008.502,"endTime":3010.273,"body":"The biceps, the biceps though,"},{"startTime":3010.273,"endTime":3011.724,"body":"do get like a really big pump."},{"startTime":3011.724,"endTime":3016.038,"body":"Like I would say the biceps actually pump"},{"startTime":3011.724,"endTime":3016.038,"body":"for me even easier than triceps."},{"startTime":3016.038,"endTime":3019.571,"body":"and very quickly too. Like one or two warm"},{"startTime":3016.038,"endTime":3019.571,"body":"up sets,"},{"startTime":3019.571,"endTime":3023.384,"body":"even. And I'm like, my God, like there's"},{"startTime":3019.571,"endTime":3023.384,"body":"so much blood in my bicep right now."},{"startTime":3023.384,"endTime":3028.088,"body":"but they also don't feel any post workout"},{"startTime":3023.384,"endTime":3028.088,"body":"fatigue similar to kind of what"},{"startTime":3028.088,"endTime":3030.64,"body":"you were talking about. Like it's it"},{"startTime":3028.088,"endTime":3030.64,"body":"dissipates very quickly."},{"startTime":3031.293,"endTime":3032.293,"body":"Yeah."},{"startTime":3031.494,"endTime":3032.494,"body":"~"},{"startTime":3032.395,"endTime":3035.968,"body":"so yeah, I I I the conversation globally"},{"startTime":3032.395,"endTime":3035.968,"body":"can be applied to like"},{"startTime":3035.968,"endTime":3038.52,"body":"all the various muscle groups in their own"},{"startTime":3035.968,"endTime":3038.52,"body":"unique way."},{"startTime":3038.52,"endTime":3044.026,"body":"but there does seem to be something about"},{"startTime":3038.52,"endTime":3044.026,"body":"the quads that just are different"},{"startTime":3044.026,"endTime":3046.128,"body":"in the the post workout fatigue piece."},{"startTime":3046.128,"endTime":3048.119,"body":"Yeah. And I'm sure it probably has,"},{"startTime":3048.119,"endTime":3052.532,"body":"like you said, something to do with the"},{"startTime":3048.119,"endTime":3052.532,"body":"release of blood flow and that sort"},{"startTime":3052.532,"endTime":3055.634,"body":"of thing. And I think the challenge and"},{"startTime":3052.532,"endTime":3055.634,"body":"the unpleasantness has to do with"},{"startTime":3055.634,"endTime":3059.096,"body":"how most quad movements are are loaded,"},{"startTime":3059.096,"endTime":3061.967,"body":"actually bracing through through the"},{"startTime":3059.096,"endTime":3061.967,"body":"midsection,"},{"startTime":3061.967,"endTime":3068.201,"body":"right? They're more ~ full body-esque or"},{"startTime":3061.967,"endTime":3068.201,"body":"or larger contributions from other body"},{"startTime":3068.201,"endTime":3072.444,"body":"parts that that are required for just"},{"startTime":3068.201,"endTime":3072.444,"body":"performing the exercises there."},{"startTime":3073.376,"endTime":3077.439,"body":"~ and then that was one thing that I"},{"startTime":3073.376,"endTime":3077.439,"body":"briefly mentioned about direct versus"},{"startTime":3077.439,"endTime":3082.252,"body":"fractional sets. There's and quads and and"},{"startTime":3077.439,"endTime":3082.252,"body":"glutes have have a little"},{"startTime":3078.67,"endTime":3079.67,"body":"Mm."},{"startTime":3082.252,"endTime":3086.955,"body":"bit of carryover, but with upper body"},{"startTime":3082.252,"endTime":3086.955,"body":"stuff it's gen you have"},{"startTime":3086.955,"endTime":3090.748,"body":"a lot more fractional sets,"},{"startTime":3088.4,"endTime":3091.051,"body":"Fractional sets going on. Yeah."},{"startTime":3090.748,"endTime":3091.748,"body":"yeah."},{"startTime":3091.192,"endTime":3095.654,"body":"Yeah. I also wonder whether there's some"},{"startTime":3091.192,"endTime":3095.654,"body":"piece of the fact that we walk"},{"startTime":3095.654,"endTime":3099.276,"body":"on our legs that makes it more tangible"},{"startTime":3095.654,"endTime":3099.276,"body":"that we're feeling post workout fatigue."},{"startTime":3099.276,"endTime":3102.718,"body":"Like imagine if we walked on our hands and"},{"startTime":3099.276,"endTime":3102.718,"body":"you finished like a chest"},{"startTime":3102.718,"endTime":3104.318,"body":"and shoulder and tricep workout,"},{"startTime":3104.318,"endTime":3105.709,"body":"and then you were like, all right,"},{"startTime":3105.709,"endTime":3108.751,"body":"time to leave the gym, and you like"},{"startTime":3105.709,"endTime":3108.751,"body":"started doing handstand walks to like"},{"startTime":3108.751,"endTime":3110.436,"body":"get out of the gym. I think you'd be like,"},{"startTime":3110.436,"endTime":3112.483,"body":"~ shit, like I'm really screwed up right"},{"startTime":3110.436,"endTime":3112.483,"body":"now,"},{"startTime":3112.483,"endTime":3116.625,"body":"you know? ~ so I think there's like"},{"startTime":3112.483,"endTime":3116.625,"body":"absolutely a piece there that maybe"},{"startTime":3116.625,"endTime":3118.026,"body":"we don't really think about because"},{"startTime":3118.384,"endTime":3121.659,"body":"The way that we use our upper body isn't"},{"startTime":3118.384,"endTime":3121.659,"body":"to push away from gravity."},{"startTime":3121.659,"endTime":3125.786,"body":"It's to like grab things and pick up"},{"startTime":3121.659,"endTime":3125.786,"body":"things and lift things and like it's it's"},{"startTime":3125.786,"endTime":3130.543,"body":"a very different ~ use case than literally"},{"startTime":3125.786,"endTime":3130.543,"body":"like walking down or upstairs"},{"startTime":3130.543,"endTime":3133.538,"body":"and having to to brace against the ground"},{"startTime":3130.543,"endTime":3133.538,"body":"in that manner."},{"startTime":3134.53,"endTime":3139.674,"body":"Yeah, I I think recovery or not recovery"},{"startTime":3134.53,"endTime":3139.674,"body":"capacity"},{"startTime":3139.674,"endTime":3143.157,"body":"but just recovery."},{"startTime":3143.157,"endTime":3147.701,"body":"Right? Like as your legs need that"},{"startTime":3143.157,"endTime":3147.701,"body":"recovery,"},{"startTime":3147.701,"endTime":3152.267,"body":"we we use them a lot. Whereas if you're"},{"startTime":3147.701,"endTime":3152.267,"body":"when your chest's really fatigued,"},{"startTime":3152.267,"endTime":3157.429,"body":"like it's getting a lot of rest and not"},{"startTime":3152.267,"endTime":3157.429,"body":"repeated use through that recovery period"},{"startTime":3157.429,"endTime":3161.242,"body":"where the legs don't, right? Like you're"},{"startTime":3157.429,"endTime":3161.242,"body":"using them immediately"},{"startTime":3161.242,"endTime":3162.974,"body":"and almost always after."},{"startTime":3162.974,"endTime":3167.396,"body":"Yeah. Yeah. So you would think that they"},{"startTime":3162.974,"endTime":3167.396,"body":"would actually be more resilient"},{"startTime":3167.396,"endTime":3171.138,"body":"and should be able to handle more volume"},{"startTime":3167.396,"endTime":3171.138,"body":"because of how they're constantly being"},{"startTime":3171.138,"endTime":3174.85,"body":"used, but it seems to be the opposite in"},{"startTime":3171.138,"endTime":3174.85,"body":"that maybe they're conditioned"},{"startTime":3174.85,"endTime":3178.502,"body":"for these like extremely slow twitch"},{"startTime":3174.85,"endTime":3178.502,"body":"activities like walking throughout"},{"startTime":3178.502,"endTime":3180.873,"body":"the world and walking upstairs and stuff"},{"startTime":3178.502,"endTime":3180.873,"body":"like that."},{"startTime":3180.873,"endTime":3185.906,"body":"~ and thus when they're trained in a more"},{"startTime":3180.873,"endTime":3185.906,"body":"fast twitch manner with these heavier"},{"startTime":3185.906,"endTime":3190.468,"body":"weights and lower reps, they are unable to"},{"startTime":3185.906,"endTime":3190.468,"body":"kind of process and recover similarly."},{"startTime":3190.468,"endTime":3192.449,"body":"Yeah."},{"startTime":3191.479,"endTime":3192.479,"body":"Could be."},{"startTime":3192.887,"endTime":3193.887,"body":"Sure."},{"startTime":3193.173,"endTime":3195.765,"body":"Okay. was there anything else from you on"},{"startTime":3193.173,"endTime":3195.765,"body":"this one,"},{"startTime":3195.765,"endTime":3196.765,"body":"Brian?"},{"startTime":3196.513,"endTime":3198.592,"body":"No, I think that was good. I love that we"},{"startTime":3196.513,"endTime":3198.592,"body":"stayed under an hour."},{"startTime":3199.315,"endTime":3201.558,"body":"Yeah, I really, really liked this episode."},{"startTime":3201.558,"endTime":3205.209,"body":"~ I think it was a little bit we had to"},{"startTime":3201.558,"endTime":3205.209,"body":"step through the paces t"},{"startTime":3205.209,"endTime":3208.417,"body":"to really get going, but it was a lot of"},{"startTime":3205.209,"endTime":3208.417,"body":"obviously per personal anecdote"},{"startTime":3208.417,"endTime":3214.144,"body":"and things that man, I just even at ten"},{"startTime":3208.417,"endTime":3214.144,"body":"years training I I did not have nearly"},{"startTime":3214.144,"endTime":3215.144,"body":"the the amount of like"},{"startTime":3215.313,"endTime":3220.575,"body":"introspection into my own understanding of"},{"startTime":3215.313,"endTime":3220.575,"body":"of my body and being curious enough."},{"startTime":3220.575,"endTime":3223.677,"body":"It was a lot still just more by the book."},{"startTime":3223.677,"endTime":3227.805,"body":"~ maybe I need 10 sets instead of seven"},{"startTime":3223.677,"endTime":3227.805,"body":"sets or something like that."},{"startTime":3227.805,"endTime":3232.86,"body":"So looking for answers kind of more"},{"startTime":3227.805,"endTime":3232.86,"body":"externally as opposed to now I I do"},{"startTime":3230.827,"endTime":3231.827,"body":"Mm-hmm."},{"startTime":3232.86,"endTime":3237.962,"body":"a lot of internal feeling, which I know it"},{"startTime":3232.86,"endTime":3237.962,"body":"can be really subjective,"},{"startTime":3237.962,"endTime":3239.603,"body":"but searching for"},{"startTime":3240.569,"endTime":3245.965,"body":"not w is the answer where wherein lies the"},{"startTime":3240.569,"endTime":3245.965,"body":"answer outside that I need to go fine,"},{"startTime":3245.965,"endTime":3251.371,"body":"but in the answers in a way that I'm not"},{"startTime":3245.965,"endTime":3251.371,"body":"doing something the way that I can"},{"startTime":3251.371,"endTime":3257.637,"body":"do it or to the capacity that I could in"},{"startTime":3251.371,"endTime":3257.637,"body":"order to yield more out of each rep,"},{"startTime":3257.637,"endTime":3258.678,"body":"if that makes sense."},{"startTime":3259.21,"endTime":3263.673,"body":"Yeah, and I think this just follows the"},{"startTime":3259.21,"endTime":3263.673,"body":"natural trajectory of human nature"},{"startTime":3263.673,"endTime":3267.776,"body":"and curiosity and knowledge in that when"},{"startTime":3263.673,"endTime":3267.776,"body":"you first start something,"},{"startTime":3267.776,"endTime":3272.54,"body":"you are just trying to like hang on and"},{"startTime":3267.776,"endTime":3272.54,"body":"barely understand the basics."},{"startTime":3272.54,"endTime":3275.922,"body":"And as you go through the journey and"},{"startTime":3272.54,"endTime":3275.922,"body":"learn more and more,"},{"startTime":3275.922,"endTime":3279.315,"body":"it's able to be broken down into little"},{"startTime":3275.922,"endTime":3279.315,"body":"parts and you're able to apply more"},{"startTime":3279.315,"endTime":3286.22,"body":"of your aptitude to better understand the"},{"startTime":3279.315,"endTime":3286.22,"body":"more intricate details of the thing."},{"startTime":3286.582,"endTime":3288.783,"body":"Like I equate it like listening to music"},{"startTime":3286.582,"endTime":3288.783,"body":"or something,"},{"startTime":3288.783,"endTime":3290.364,"body":"or maybe even like composing music."},{"startTime":3290.364,"endTime":3293.266,"body":"And when you first start, you're like"},{"startTime":3290.364,"endTime":3293.266,"body":"trying to get sounds out there."},{"startTime":3293.266,"endTime":3295.357,"body":"And then as you become more experienced,"},{"startTime":3295.357,"endTime":3296.407,"body":"you're like, those aren't just sounds."},{"startTime":3296.407,"endTime":3297.448,"body":"Now I can add in this element."},{"startTime":3297.448,"endTime":3299.389,"body":"And then there's a new element and I can"},{"startTime":3297.448,"endTime":3299.389,"body":"add in this element."},{"startTime":3299.389,"endTime":3301.31,"body":"And suddenly you're left with like this"},{"startTime":3299.389,"endTime":3301.31,"body":"beautiful,"},{"startTime":3301.31,"endTime":3303.071,"body":"complex masterpiece at the end,"},{"startTime":3303.071,"endTime":3305.472,"body":"you know? And I think in many ways there's"},{"startTime":3303.071,"endTime":3305.472,"body":"parallels"},{"startTime":3305.472,"endTime":3308.414,"body":"to weightlifting and understanding your"},{"startTime":3305.472,"endTime":3308.414,"body":"body and things like that too."},{"startTime":3309.126,"endTime":3313.357,"body":"Yeah, very, very well put. So all right,"},{"startTime":3311.404,"endTime":3314.045,"body":"Cool. QA next week."},{"startTime":3313.357,"endTime":3316.1,"body":"guys. Yep, we're doing a QA next week,"},{"startTime":3316.1,"endTime":3317.4,"body":"so be on the lookout for that."},{"startTime":3317.4,"endTime":3319.941,"body":"As always, ping Brian and I on Instagram."},{"startTime":3319.941,"endTime":3323.653,"body":"Any comments you have, please leave them"},{"startTime":3319.941,"endTime":3323.653,"body":"on YouTube underneath."},{"startTime":3323.653,"endTime":3324.834,"body":"We'll talk to you next week."}]}