{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.306,"endTime":32.506,"body":"What's up, guys, Happy Tuesday. Welcome back to another episode of each"},{"speaker":"[aaron_straker]","startTime":32.666,"endTime":37.626,"body":"train. Prosper today is Brian myself and we have a really sweet guess today,"},{"speaker":"[aaron_straker]","startTime":37.786,"endTime":42.906,"body":"Doctor Ams. I'm going to let Doctor introduce himself properly because he"},{"speaker":"[aaron_straker]","startTime":43.066,"endTime":47.385999999999996,"body":"does a lot and I don't want to miss anything or anything, so we're going to"},{"speaker":"[aaron_straker]","startTime":47.385999999999996,"endTime":50.506,"body":"let him give himself a brief introduction and then we're going to get into"},{"speaker":"[aaron_straker]","startTime":50.745999999999995,"endTime":54.025999999999996,"body":"our topic. for today. We're going to be pretty much talking about different"},{"speaker":"[aaron_straker]","startTime":54.186,"endTime":58.266,"body":"considerations around auto regulation for the advanced trainee, which I'm"},{"speaker":"[aaron_straker]","startTime":58.426,"endTime":61.146,"body":"sure Brian and myself are very excited about, because we get to have"},{"speaker":"[aaron_straker]","startTime":61.306,"endTime":62.986,"body":"conversations that apply to us,"},{"speaker":"[aaron_straker]","startTime":64.106,"endTime":67.386,"body":"So doctorlms. Can you please uh, introduce yourself for everyone?"},{"speaker":"[eric_helms]","startTime":68.618,"endTime":72.138,"body":"Absolutely yeah. thanks for havingav me on. It's going to be a lot of fun. Uh, I"},{"speaker":"[eric_helms]","startTime":72.298,"endTime":76.378,"body":"think the the reasonably short version is that I am someone who fell in love"},{"speaker":"[eric_helms]","startTime":76.538,"endTime":82.378,"body":"with lifting weights and has made that basically every aspect of my life, So"},{"speaker":"[eric_helms]","startTime":83.25800000000001,"endTime":87.818,"body":"skipping to the to the the present times. I am a research fellow in Bo, both the"},{"speaker":"[eric_helms]","startTime":88.298,"endTime":92.698,"body":"strength conditioning and sports physiology nutrition streams here at Uh, the"},{"speaker":"[eric_helms]","startTime":92.778,"endTime":97.338,"body":"Sports performance research institute in New, zealand, at a ut, Um, where I do"},{"speaker":"[eric_helms]","startTime":97.578,"endTime":102.298,"body":"research specifically focusing on strengthen physique sport Um. outside of"},{"speaker":"[eric_helms]","startTime":102.458,"endTime":108.138,"body":"academics Um, I'm active as Uh. I guess you could say a physiqu and sports"},{"speaker":"[eric_helms]","startTime":108.218,"endTime":111.738,"body":"science communicator, So I'm a reviewer and one of the founders of Monthly"},{"speaker":"[eric_helms]","startTime":111.898,"endTime":115.818,"body":"applications and striing sports with Doctor Trexler, Doctor, urdos, and"},{"speaker":"[eric_helms]","startTime":115.818,"endTime":121.418,"body":"Gregnuckles, Um, I write some books about pyramids. It's a great pyramid scheme."},{"speaker":"[eric_helms]","startTime":121.738,"endTime":127.098,"body":"Um that you should buy Um on training a nutrition, and I'm also kind of home"},{"speaker":"[eric_helms]","startTime":127.338,"endTime":132.21800000000002,"body":"based for me as three D muscle journey dot com. We provide Um sustainable"},{"speaker":"[eric_helms]","startTime":132.618,"endTime":137.338,"body":"support to Uh drug freelifters so essentially looking out people's careers and"},{"speaker":"[eric_helms]","startTime":137.338,"endTime":141.098,"body":"also enhancing performance. Uh, primarily focusing on natural bodyuilding, but"},{"speaker":"[eric_helms]","startTime":141.098,"endTime":146.298,"body":"also some strength sport as well. And then I also am a mediocre athlete, which"},{"speaker":"[eric_helms]","startTime":146.378,"endTime":149.738,"body":"is probably why I spendent so much time trying to figure out the science of it,"},{"speaker":"[eric_helms]","startTime":149.978,"endTime":155.098,"body":"cause I can't just lift and be good. So Yeah, I could beat the natural body"},{"speaker":"[eric_helms]","startTime":155.178,"endTime":157.258,"body":"building and also strike sport. That's pretty much it."},{"speaker":"[bryan_boorstein]","startTime":157.4,"endTime":160.36,"body":"One of the uh, one of the things I really appreciate about kind of"},{"speaker":"[bryan_boorstein]","startTime":160.44,"endTime":165.0,"body":"following Eric and his journey is that he uh, much like Aaron, and I, um,"},{"speaker":"[bryan_boorstein]","startTime":165.56,"endTime":168.36,"body":"does a lot of the things that we did through cross fit. Like you know, we,"},{"speaker":"[bryan_boorstein]","startTime":168.28,"endTime":171.16,"body":"we did some power lifting. We did all the big lifts. we did all the Olympic"},{"speaker":"[bryan_boorstein]","startTime":171.32,"endTime":174.6,"body":"lifting, and an Eric compted in an Olympic lifting competition too, And"},{"speaker":"[bryan_boorstein]","startTime":174.68,"endTime":178.44,"body":"then of course he's into the hyper trophies, so Um, that's where we stand."},{"speaker":"[bryan_boorstein]","startTime":178.68,"endTime":182.52,"body":"Currently we're into to winning all of these hypertrophies, and uh, and"},{"speaker":"[bryan_boorstein]","startTime":182.6,"endTime":187.08,"body":"Eric is a good guy for us to talk to, and uh and help us kind of optimize"},{"speaker":"[bryan_boorstein]","startTime":187.24,"endTime":190.84,"body":"this journey. So um, when we kick it back over to Aarin, and you can kind"},{"speaker":"[bryan_boorstein]","startTime":190.92,"endTime":194.12,"body":"of talk about, you know, talk about your. your weak, Real quick is kind of"},{"speaker":"[bryan_boorstein]","startTime":194.14,"endTime":195.14,"body":"what's going on with you."},{"speaker":"[aaron_straker]","startTime":195.386,"endTime":199.306,"body":"Yeah, yeah, real quick. Um, I officially ended my diet today, which I am"},{"speaker":"[aaron_straker]","startTime":199.466,"endTime":202.506,"body":"super excited about, because now I get to go through my favorite you know"},{"speaker":"[aaron_straker]","startTime":202.586,"endTime":206.666,"body":"nutrition periodization period, which is that reverse diet where you get a"},{"speaker":"[aaron_straker]","startTime":206.746,"endTime":210.506,"body":"little bit leaner as you, You appear leaner as you fill out, you get more"},{"speaker":"[aaron_straker]","startTime":210.586,"endTime":213.866,"body":"carbohydrate, You're eating more food. You have more energy. You know, you"},{"speaker":"[aaron_straker]","startTime":213.866,"endTime":217.386,"body":"don't get dizzy when you get off the hack, squat and stuff like that. Um, so"},{"speaker":"[aaron_straker]","startTime":217.626,"endTime":222.346,"body":"I am super super excited about that and one thing of, really, is this a side?"},{"speaker":"[aaron_straker]","startTime":222.586,"endTime":225.786,"body":"There's like a side note that just hit me today. So I'm in Utah, Salt Lake"},{"speaker":"[aaron_straker]","startTime":225.866,"endTime":230.266,"body":"City. Utah's very hot. but it's very, very dry. And I had been. You know"},{"speaker":"[aaron_straker]","startTime":230.426,"endTime":233.546,"body":"since I got here. it's been a hundred degrees and I'd be like man. I'm really"},{"speaker":"[aaron_straker]","startTime":233.546,"endTime":236.666,"body":"not like sweating much at the gym and stuff. It's like kind of crazy and I"},{"speaker":"[aaron_straker]","startTime":236.826,"endTime":239.706,"body":"thought it was like the humidity and stuff. You know, because there's not"},{"speaker":"[aaron_straker]","startTime":239.786,"endTime":243.466,"body":"much humidity. It was a mettaabolic adaptation because I've been dieting for"},{"speaker":"[aaron_straker]","startTime":243.626,"endTime":248.986,"body":"so long, so I, my my calories did actually start going up last week. Um, and"},{"speaker":"[aaron_straker]","startTime":249.146,"endTime":253.546,"body":"then today was another increase and I was pissing sweat at the gym today and"},{"speaker":"[aaron_straker]","startTime":253.706,"endTime":256.586,"body":"I was like Oh boy, it's only going. It's going this what it's going to turn"},{"speaker":"[aaron_straker]","startTime":256.746,"endTime":258.986,"body":"into like Over the next half four of weeks, I'm just going to turn into a"},{"speaker":"[aaron_straker]","startTime":258.986,"endTime":262.426,"body":"sweaty mass like I generally am when I'm at the gym. So it was a little bit"},{"speaker":"[aaron_straker]","startTime":262.506,"endTime":266.506,"body":"of a subjective, uh, anecdote that I picked up from, but not too much new"},{"speaker":"[aaron_straker]","startTime":266.666,"endTime":268.346,"body":"with me. Um, what's up Newb?"},{"speaker":"[bryan_boorstein]","startTime":269.08000000000004,"endTime":273.24,"body":"Oh man, I am still in the heart of my diet, Uh, right, around hundred and"},{"speaker":"[bryan_boorstein]","startTime":273.32,"endTime":278.44,"body":"eighty seven pounds, thirteen, fourteen pounds down now, and everything's"},{"speaker":"[bryan_boorstein]","startTime":278.6,"endTime":282.84,"body":"going well. Uh, no problems there. The biggest problem in my life is that"},{"speaker":"[bryan_boorstein]","startTime":282.92,"endTime":288.84,"body":"the Russians have taken over my instigram account. and Uh, now I lost what"},{"speaker":"[bryan_boorstein]","startTime":289.0,"endTime":293.0,"body":"was sixteen thousand followers potentially and have two thousand at my new"},{"speaker":"[bryan_boorstein]","startTime":293.24,"endTime":298.6,"body":"account, so come follow me at my new account. Help me grow back, Um. put."},{"speaker":"[bryan_boorstein]","startTime":298.76,"endTime":303.96,"body":"Now, good information as best I can. and um, Yeah, hopefully we'll get that"},{"speaker":"[bryan_boorstein]","startTime":304.04,"endTime":307.48,"body":"thing back from them and all will be right in the world again and I allll"},{"speaker":"[bryan_boorstein]","startTime":307.64,"endTime":309.96,"body":"pass it over an Eric. Anything going on in year last week?"},{"speaker":"[eric_helms]","startTime":311.898,"endTime":316.138,"body":"Yeah, I'm uh, selling sunglasses on Facebook. Not just gettinging My account has"},{"speaker":"[eric_helms]","startTime":316.218,"endTime":321.338,"body":"not been hacked. Um. Yeah, this cool stuff going on at the moment for me over at"},{"speaker":"[eric_helms]","startTime":321.498,"endTime":327.898,"body":"a u. T, um, I have a handful of Phd students and Uh, they're awesome folks. Um,"},{"speaker":"[eric_helms]","startTime":328.138,"endTime":331.418,"body":"that's probably the best part of my job at At, and pretty much all I do is"},{"speaker":"[eric_helms]","startTime":331.498,"endTime":335.418,"body":"getting to mentor others down this research path and they're in the me of it. so"},{"speaker":"[eric_helms]","startTime":336.058,"endTime":340.218,"body":"I've got a shot out to Kidder Quaan, who is uh looking at weight cutting"},{"speaker":"[eric_helms]","startTime":340.458,"endTime":345.978,"body":"strategies in power lifters, Uh, shutow to Kobe Susa, who is uh, looking at"},{"speaker":"[eric_helms]","startTime":346.218,"endTime":350.938,"body":"power day configurations to enhance and recover from a prior Uh, high volume day"},{"speaker":"[eric_helms]","startTime":351.018,"endTime":355.178,"body":"to see how it affects the subsequent strength day. Um, I've got Uh master"},{"speaker":"[eric_helms]","startTime":355.418,"endTime":359.418,"body":"student Andrew Andrew King, who is looking at uh, different pre workout shakes"},{"speaker":"[eric_helms]","startTime":359.658,"endTime":364.698,"body":"effects on volume performance. Um, and I've got Ivan Youkch who is looking at"},{"speaker":"[eric_helms]","startTime":365.258,"endTime":369.818,"body":"Uh, the effects or soon to be looking at the effects of different types of Uh"},{"speaker":"[eric_helms]","startTime":370.058,"endTime":375.258,"body":"feedback on performance. So lots of cool stuff going on and Um, just exciting to"},{"speaker":"[eric_helms]","startTime":375.338,"endTime":381.178,"body":"see uh knowledge being attained and added to the the blog sphere of of the"},{"speaker":"[eric_helms]","startTime":381.198,"endTime":382.198,"body":"world. So yeah,"},{"speaker":"[bryan_boorstein]","startTime":382.44,"endTime":386.68,"body":"That's awesome. I think if I was a a researcher, your Phd, like yourself, I"},{"speaker":"[bryan_boorstein]","startTime":386.76,"endTime":389.96,"body":"would probably enjoy the the process of mentoring and and coaching the"},{"speaker":"[bryan_boorstein]","startTime":390.04,"endTime":392.04,"body":"younger people as well through that through that school."},{"speaker":"[eric_helms]","startTime":393.318,"endTime":394.318,"body":"absolutely it's"},{"speaker":"[bryan_boorstein]","startTime":393.9,"endTime":394.9,"body":"Yeah,"},{"speaker":"[eric_helms]","startTime":395.018,"endTime":398.218,"body":"it's a. It's something that I think I. I. I started enjoying as a coach"},{"speaker":"[bryan_boorstein]","startTime":397.82,"endTime":398.82,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":398.378,"endTime":403.178,"body":"and then it. It's kind of a a unique experience to help someone get coached if"},{"speaker":"[eric_helms]","startTime":403.258,"endTime":404.938,"body":"you will, Through their academic journey."},{"speaker":"[bryan_boorstein]","startTime":404.84,"endTime":409.32,"body":"for sure, very cool. Well, let's Ah, jump in to the first question today."},{"speaker":"[bryan_boorstein]","startTime":409.56,"endTime":414.12,"body":"So, uh, the first thing I want to talk about was kind of the journey of"},{"speaker":"[bryan_boorstein]","startTime":414.28,"endTime":416.04,"body":"volume throughout training age,"},{"speaker":"[bryan_boorstein]","startTime":417.16,"endTime":421.32,"body":"and uh, it was actually quite fortuitous because I stumbled into the middle"},{"speaker":"[bryan_boorstein]","startTime":421.48,"endTime":426.04,"body":"of an intgram live that you were doing a few days ago. And uh, and you guys"},{"speaker":"[bryan_boorstein]","startTime":426.12,"endTime":429.08,"body":"were kind of talking about this and it kind of helped clarify the way I"},{"speaker":"[bryan_boorstein]","startTime":429.16,"endTime":432.36,"body":"want to ask this question or what I wanted to ask. So that was really cool."},{"speaker":"[bryan_boorstein]","startTime":432.68,"endTime":437.96,"body":"but um, on that I, g. Live, you mentioned that an advanced, an advanced"},{"speaker":"[bryan_boorstein]","startTime":438.12,"endTime":441.0,"body":"lifter should be looking for the least amount of volume that they can do to"},{"speaker":"[bryan_boorstein]","startTime":441.08,"endTime":445.32,"body":"still see measurable progress. I really resonate with this idea personally,"},{"speaker":"[bryan_boorstein]","startTime":445.48,"endTime":449.72,"body":"and have I decreased my own training volume by probably thirty or forty"},{"speaker":"[bryan_boorstein]","startTime":449.88,"endTime":453.64,"body":"percent gradually over the last year. Um. you also mentioned that you like"},{"speaker":"[bryan_boorstein]","startTime":453.34,"endTime":454.34,"body":"to start"},{"speaker":"[aaron_straker]","startTime":453.686,"endTime":454.686,"body":"Sssss,"},{"speaker":"[bryan_boorstein]","startTime":454.2,"endTime":457.4,"body":"most people at somewhere around ten setths promotal g per muscle group,"},{"speaker":"[bryan_boorstein]","startTime":457.64,"endTime":460.28,"body":"which I think is a little bit lower than I've heard you reference in the"},{"speaker":"[bryan_boorstein]","startTime":460.36,"endTime":464.28,"body":"past. I may be wrong on that, Um. You said that some will need more."},{"speaker":"[bryan_boorstein]","startTime":464.52,"endTime":468.04,"body":"Someone will need less than ten Cs. How does this generally play out? in"},{"speaker":"[bryan_boorstein]","startTime":468.12,"endTime":472.52,"body":"practice? How many tend to need less versus more? And why? and what"},{"speaker":"[bryan_boorstein]","startTime":472.84,"endTime":474.68,"body":"individual factors might contribute to that?"},{"speaker":"[eric_helms]","startTime":475.898,"endTime":480.298,"body":"Great question. Yeah, I think if I recall correctly that I, g. live the context"},{"speaker":"[eric_helms]","startTime":480.618,"endTime":484.938,"body":"around ten sets was. if I don't have background information on the pur on the"},{"speaker":"[eric_helms]","startTime":485.018,"endTime":489.338,"body":"person and we're starting with a a blank slate. Um, like if you were to look at"},{"speaker":"[eric_helms]","startTime":489.418,"endTime":492.218,"body":"my books, I generally advise ten to twenty sets,"},{"speaker":"[bryan_boorstein]","startTime":491.82,"endTime":492.82,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":492.778,"endTime":497.578,"body":"Um, per Mu group, the target audience of those books, Though, like like the the"},{"speaker":"[eric_helms]","startTime":497.578,"endTime":502.298,"body":"quote unquote novice program isn't a? I started to lift weights This week Is a"},{"speaker":"[eric_helms]","startTime":502.378,"endTime":506.858,"body":"novice, a bodyuilder or novice power lifter program. So it' one who is um,"},{"speaker":"[eric_helms]","startTime":508.298,"endTime":512.858,"body":"not novice, and in the strictest sense when it comes to the weight room, So Um,"},{"speaker":"[eric_helms]","startTime":513.258,"endTime":517.338,"body":"I would say that that that ten sets is basically the bottom end of of what we"},{"speaker":"[eric_helms]","startTime":517.418,"endTime":518.858,"body":"know from the existing data"},{"speaker":"[bryan_boorstein]","startTime":518.46,"endTime":519.46,"body":"right,"},{"speaker":"[eric_helms]","startTime":519.498,"endTime":523.658,"body":"to to likely be close to effective. Um. And since there is"},{"speaker":"[eric_helms]","startTime":525.178,"endTime":530.058,"body":"value and initially determining what is going to be effective for someone, Uh, I"},{"speaker":"[eric_helms]","startTime":530.1379999999999,"endTime":534.538,"body":"want to start somewhere that I can add to quite easily. Um, I prefer not to have"},{"speaker":"[eric_helms]","startTime":534.6179999999999,"endTime":539.018,"body":"to subtract. necessarily. Uh, If I lower the probability of, Because, if you"},{"speaker":"[eric_helms]","startTime":539.178,"endTime":542.778,"body":"start in the middle or the high part of the range, initially you could have you"},{"speaker":"[eric_helms]","startTime":542.858,"endTime":547.338,"body":"know two reasons why it would not be working. It could be too much, or it could"},{"speaker":"[eric_helms]","startTime":547.418,"endTime":550.938,"body":"be too little. Um, starting at the bottom end of the range, an important thing"},{"speaker":"[eric_helms]","startTime":550.938,"endTime":554.858,"body":"to know about the data we have. Like ten plus sets is the fastest rate rate of"},{"speaker":"[eric_helms]","startTime":554.858,"endTime":559.258,"body":"gains. but in a novice three sets on average will probably make someone grow as"},{"speaker":"[eric_helms]","startTime":558.878,"endTime":559.878,"body":"well."},{"speaker":"[bryan_boorstein]","startTime":559.26,"endTime":560.26,"body":"Mhm, Mhm."},{"speaker":"[eric_helms]","startTime":560.058,"endTime":566.778,"body":"So ten sets is a informed. Uh, guess if you will, um, to where I think there"},{"speaker":"[eric_helms]","startTime":566.858,"endTime":571.098,"body":"should be reasonably close, on average for most people, uh at at a an early"},{"speaker":"[eric_helms]","startTime":571.338,"endTime":575.578,"body":"stage in their career to to make some good gains. Um unlikely to be too much."},{"speaker":"[eric_helms]","startTime":575.898,"endTime":579.178,"body":"And if it is too much, it's probably not going to be way way too much even for"},{"speaker":"[eric_helms]","startTime":579.258,"endTime":583.258,"body":"someone who responds better to low volume. Um. But it's definitely something we"},{"speaker":"[eric_helms]","startTime":583.338,"endTime":588.938,"body":"can build on top of, so that's kind of how I view that, Um, and uh, just to"},{"speaker":"[eric_helms]","startTime":589.018,"endTime":592.858,"body":"reiterate if I've got prior data on the individual. I'm not going to dispute,"},{"speaker":"[eric_helms]","startTime":592.938,"endTime":595.738,"body":"citing a mettaalysis. To choose the volume'. Using that"},{"speaker":"[bryan_boorstein]","startTime":597.32,"endTime":601.8,"body":"Yes, So what individual factors do you see That From a starting point where"},{"speaker":"[bryan_boorstein]","startTime":602.04,"endTime":605.32,"body":"so we have an advanced athle, right, and their goal is hyperchphy, And so,"},{"speaker":"[aaron_straker]","startTime":604.926,"endTime":605.926,"body":"s."},{"speaker":"[bryan_boorstein]","startTime":605.48,"endTime":608.92,"body":"I guess somewhere between ten and twenty. Based on historical data, you"},{"speaker":"[bryan_boorstein]","startTime":609.0,"endTime":611.56,"body":"would start them at this point, and then what would be some of the things"},{"speaker":"[bryan_boorstein]","startTime":611.72,"endTime":614.2,"body":"that you would be looking for? That would be signs to you of"},{"speaker":"[bryan_boorstein]","startTime":615.24,"endTime":618.76,"body":"good reasons that one might know potentially be someone that responds"},{"speaker":"[bryan_boorstein]","startTime":618.92,"endTime":622.2,"body":"better to lower volumes or someone that responds better to higher volumes."},{"speaker":"[eric_helms]","startTime":623.578,"endTime":629.178,"body":"Yeah, so, um, The the primary factors I pay attention to are one performance,"},{"speaker":"[eric_helms]","startTime":630.058,"endTime":633.658,"body":"Um. over the time scale, I think is appropriate for how advanced they are. Like."},{"speaker":"[eric_helms]","startTime":634.058,"endTime":637.578,"body":"What? what type of increases in performance can I expect over what time frame?"},{"speaker":"[eric_helms]","startTime":637.898,"endTime":642.858,"body":"Uh, So if there I, it truly advanced. I. I normally define that by needing a"},{"speaker":"[eric_helms]","startTime":642.938,"endTime":646.458,"body":"messocycle at least before we start to see some small improvements in"},{"speaker":"[eric_helms]","startTime":646.618,"endTime":649.658,"body":"performance, adding a rep here or there, adding two and a half keellos or five"},{"speaker":"[eric_helms]","startTime":649.738,"endTime":653.498,"body":"pounds to the bar with a similar reprange and r. p. E. That type of thing, Um,"},{"speaker":"[eric_helms]","startTime":654.158,"endTime":655.158,"body":"and"},{"speaker":"[eric_helms]","startTime":655.898,"endTime":660.058,"body":"then for the advanced lifter, and this kind of goes back to the preamble you had"},{"speaker":"[eric_helms]","startTime":660.218,"endTime":663.818,"body":"Brian of. I like to use the the least amount of volume that still produces"},{"speaker":"[bryan_boorstein]","startTime":663.98,"endTime":664.98,"body":"Mhm, mhm, mhm,"},{"speaker":"[eric_helms]","startTime":664.058,"endTime":667.658,"body":"progress. any like I. I find that is very similar"},{"speaker":"[eric_helms]","startTime":668.938,"endTime":672.778,"body":"rates of progress to doing what might be theoretically optimal. Like there's"},{"speaker":"[eric_helms]","startTime":672.938,"endTime":677.258,"body":"only so much you can squeeze out of an advanced lifter in any given time frame."},{"speaker":"[eric_helms]","startTime":677.658,"endTime":682.058,"body":"Um. In a lot of the times advanced lifters spend plateaued scratching their"},{"speaker":"[eric_helms]","startTime":681.678,"endTime":682.678,"body":"head,"},{"speaker":"[bryan_boorstein]","startTime":681.98,"endTime":682.98,"body":"mhm, mhm,"},{"speaker":"[eric_helms]","startTime":682.858,"endTime":686.538,"body":"um, or looking back over training data when they're busting their ass and going"},{"speaker":"[eric_helms]","startTime":687.178,"endTime":690.218,"body":"well, I didn't really make much progress, but I sure felt like I was working"},{"speaker":"[eric_helms]","startTime":690.378,"endTime":695.658,"body":"hard. so uh, the value in that it's not a philosophy that extends across all"},{"speaker":"[eric_helms]","startTime":695.738,"endTime":699.258,"body":"training ages. I think that's important for listeners to understand, but it does"},{"speaker":"[eric_helms]","startTime":699.498,"endTime":703.818,"body":"really make sense for high level athletes where any progress is means you're"},{"speaker":"[eric_helms]","startTime":703.978,"endTime":707.658,"body":"doing something right, so if you can get the combined benefit of greater"},{"speaker":"[eric_helms]","startTime":707.818,"endTime":712.218,"body":"diagnostic clarity with less moving parts less fatigue. Uh, but it'll still be"},{"speaker":"[eric_helms]","startTime":712.298,"endTime":715.818,"body":"fatiguing, because it has to be overloading to produce that progress in advanced"},{"speaker":"[eric_helms]","startTime":715.898,"endTime":719.418,"body":"lifter than that I think is the kind of the best place to be, so I'd rather"},{"speaker":"[eric_helms]","startTime":719.738,"endTime":724.778,"body":"under rather than overshoot on volume in advance lifter. Uh, because it's it's"},{"speaker":"[eric_helms]","startTime":724.858,"endTime":729.978,"body":"easier to add from there, Um, other things that that typically uh, I will track"},{"speaker":"[eric_helms]","startTime":730.218,"endTime":734.298,"body":"is basically fatigue levels. How quickly do they accumulate? How often are we"},{"speaker":"[eric_helms]","startTime":734.458,"endTime":739.178,"body":"gonna need deloads? Uh in both in terms of subjective performance, and also"},{"speaker":"[eric_helms]","startTime":739.578,"endTime":744.618,"body":"depending on the structure of training? Um. how much does their Uh strength drop"},{"speaker":"[eric_helms]","startTime":744.858,"endTime":749.658,"body":"from sessionist? S. So for example, a lot of the times, uh in advance lifter,"},{"speaker":"[eric_helms]","startTime":749.898,"endTime":753.898,"body":"especially for pertrophy, Um, You just can't fit all of what you need to do for"},{"speaker":"[eric_helms]","startTime":753.818,"endTime":757.658,"body":"for a body partn into a single session. Um, unless you're taking a very high"},{"speaker":"[eric_helms]","startTime":757.738,"endTime":761.418,"body":"effort high intensity approach, you kind of doraates s,"},{"speaker":"[bryan_boorstein]","startTime":761.1,"endTime":762.1,"body":"mhm, mhm,"},{"speaker":"[eric_helms]","startTime":761.818,"endTime":766.138,"body":"or something like that which you know can work, but typically isn't my default."},{"speaker":"[eric_helms]","startTime":766.538,"endTime":770.858,"body":"Um, so like If you did a bunch of upper body training on Monday and we come back"},{"speaker":"[eric_helms]","startTime":770.938,"endTime":775.018,"body":"in on Wednesday and Thursday, do I see a a drop in performance when we're using"},{"speaker":"[eric_helms]","startTime":775.098,"endTime":778.698,"body":"a quote unquote low volume approach? Uh, okay, that's probably someone who"},{"speaker":"[eric_helms]","startTime":778.698,"endTime":782.458,"body":"won't need a very high volume approach. They, they typically experience a lot of"},{"speaker":"[eric_helms]","startTime":782.538,"endTime":787.098,"body":"damage. There's a a long arc of their fatigue curve right, so we might leverage"},{"speaker":"[eric_helms]","startTime":787.258,"endTime":791.898,"body":"other variables. How someone else who has gravitated towards higher frequency"},{"speaker":"[eric_helms]","startTime":792.058,"endTime":796.138,"body":"programs doesn't experience a lot of doms. Even with moderate volumes moderate"},{"speaker":"[eric_helms]","startTime":796.298,"endTime":801.018,"body":"frequencies. There are probably someone in my experience, Uh, who might benefit"},{"speaker":"[eric_helms]","startTime":801.498,"endTime":803.418,"body":"from and turn that dial up a bit more."},{"speaker":"[bryan_boorstein]","startTime":804.44,"endTime":807.8,"body":"Cool. Yeah, I definitely want to touch on the the issue in a little bit"},{"speaker":"[bryan_boorstein]","startTime":808.04,"endTime":811.0,"body":"about. uh, the damage from different movements like a length and movement"},{"speaker":"[bryan_boorstein]","startTime":811.16,"endTime":814.28,"body":"versus a short anded overload movement and stuff like that. But before we"},{"speaker":"[bryan_boorstein]","startTime":814.44,"endTime":819.48,"body":"get there, Um, for the first like two decades of my training and I've been"},{"speaker":"[bryan_boorstein]","startTime":819.56,"endTime":822.92,"body":"training probably twenty five years now. Um, I used to just sit down and"},{"speaker":"[bryan_boorstein]","startTime":823.0,"endTime":826.44,"body":"stand up to squat. whatever muscles contribute. It was all good. It was"},{"speaker":"[bryan_boorstein]","startTime":826.6,"endTime":830.28,"body":"about driving performance right, but in the last five years I've"},{"speaker":"[aaron_straker]","startTime":829.846,"endTime":830.846,"body":"Sss,"},{"speaker":"[bryan_boorstein]","startTime":830.36,"endTime":833.64,"body":"learned a squat in a different manner. I now like purposely try to"},{"speaker":"[bryan_boorstein]","startTime":833.72,"endTime":837.4,"body":"accumulate this like ripping tension throughout a forty five of four to"},{"speaker":"[bryan_boorstein]","startTime":837.56,"endTime":841.4,"body":"five second eccentric. Uh. the knees drive forward, the torso sta's"},{"speaker":"[bryan_boorstein]","startTime":841.48,"endTime":845.16,"body":"vertical. There's a pause at maxneeflection, followed by like a targeted"},{"speaker":"[bryan_boorstein]","startTime":845.32,"endTime":849.08,"body":"concentric Uh with minimal hipflexction and the quads absorbed way more"},{"speaker":"[bryan_boorstein]","startTime":849.24,"endTime":850.36,"body":"stimulus right. So"},{"speaker":"[bryan_boorstein]","startTime":851.48,"endTime":856.36,"body":"this type of approach is replicated across all movements across all muscle"},{"speaker":"[bryan_boorstein]","startTime":856.52,"endTime":861.48,"body":"groups, So all of this essentially to ask how much potential impact might"},{"speaker":"[bryan_boorstein]","startTime":862.28,"endTime":865.72,"body":"this have on total training volume over a training age? She, taking into"},{"speaker":"[bryan_boorstein]","startTime":865.88,"endTime":869.48,"body":"account things like increased accuracy, increase quality of movement or"},{"speaker":"[bryan_boorstein]","startTime":869.56,"endTime":873.4,"body":"intent, as some people say, being able to go deeper into creating tension"},{"speaker":"[bryan_boorstein]","startTime":873.56,"endTime":877.56,"body":"in a specific muscle versus just moving weight from point A to point B. And"},{"speaker":"[bryan_boorstein]","startTime":877.64,"endTime":879.8,"body":"all this, of course, is an ever evolving process,"},{"speaker":"[eric_helms]","startTime":881.898,"endTime":883.658,"body":"sure. I think Uh, I think there's"},{"speaker":"[eric_helms]","startTime":885.018,"endTime":889.978,"body":"I'm going to play a devil's advocate to myself. hearing this. so I think Um. it"},{"speaker":"[eric_helms]","startTime":890.058,"endTime":895.018,"body":"is very important to ensure if you're training specifically for a pertrophy that"},{"speaker":"[eric_helms]","startTime":895.098,"endTime":899.098,"body":"you are actually engaging tension in the muscles that you're trying to train."},{"speaker":"[eric_helms]","startTime":900.138,"endTime":906.218,"body":"Um. However, I think this can be achieved without some of the more stereotypical"},{"speaker":"[eric_helms]","startTime":906.618,"endTime":911.338,"body":"approaches mindsets or things that some body will re say on Uh, certain compound"},{"speaker":"[eric_helms]","startTime":911.498,"endTime":918.058,"body":"movements. So, for example, if you were to do a two second, eccentric Brian, and"},{"speaker":"[eric_helms]","startTime":918.298,"endTime":922.858,"body":"if you were to, maybe not focus subjectively on creating that tension like you"},{"speaker":"[eric_helms]","startTime":923.018,"endTime":927.978,"body":"talked about, but bio mechanically, If there was very little deviation in your"},{"speaker":"[eric_helms]","startTime":928.138,"endTime":931.818,"body":"form and you squatted the depth and you were just focusing on moving the weight"},{"speaker":"[eric_helms]","startTime":931.978,"endTime":935.738,"body":"from pointed to point B, magic doesn't move it for point a to point, be your"},{"speaker":"[eric_helms]","startTime":935.818,"endTime":940.298,"body":"muscles do. so. I think if you had a heavy enough load and you were going to"},{"speaker":"[eric_helms]","startTime":940.298,"endTime":944.218,"body":"close proximity to failure, and when you achieved that close proximity to"},{"speaker":"[eric_helms]","startTime":944.298,"endTime":947.738,"body":"failure, you weren't shifting form, which is the most common thing that happens"},{"speaker":"[eric_helms]","startTime":947.978,"endTime":950.938,"body":"is that you know you see that that for knee travel, you're good, You good, you"},{"speaker":"[eric_helms]","startTime":951.098,"endTime":954.138,"body":"good. you get close to failure and then you start to see the forward knee"},{"speaker":"[eric_helms]","startTime":954.298,"endTime":958.618,"body":"travel, but shift back good morning, then least come back forward. You know, Um,"},{"speaker":"[eric_helms]","startTime":959.498,"endTime":964.698,"body":"the old little good morning scoop back under, Um, that's that is probably going"},{"speaker":"[eric_helms]","startTime":964.858,"endTime":967.818,"body":"to be a little different than if you had maintained that consistent position."},{"speaker":"[eric_helms]","startTime":968.378,"endTime":972.698,"body":"Um, as you were shifting the ability to get from point A to pi, point B. Using"},{"speaker":"[eric_helms]","startTime":972.858,"endTime":974.458,"body":"Uh, the hip extensers more than the"},{"speaker":"[bryan_boorstein]","startTime":974.06,"endTime":975.06,"body":"Mhm, Mhm,"},{"speaker":"[eric_helms]","startTime":974.538,"endTime":979.978,"body":"extensors at certain time points, so I think for compound free weight movements,"},{"speaker":"[eric_helms]","startTime":980.378,"endTime":984.538,"body":"Uh, specifically that have more degrees of freedom and how you can move. I think"},{"speaker":"[eric_helms]","startTime":984.618,"endTime":987.898,"body":"it is important if you're thinking about them purely from a hypertrophy"},{"speaker":"[eric_helms]","startTime":988.138,"endTime":992.618,"body":"standpoint to have very consistent movement patterns. I think that's hard"},{"speaker":"[eric_helms]","startTime":993.098,"endTime":998.298,"body":"though, Um, and I think Uh, there's there's multiple ways around it. Uh, one is"},{"speaker":"[eric_helms]","startTime":998.378,"endTime":1002.218,"body":"to not train as close to failure on your compound freewight movements, which is"},{"speaker":"[bryan_boorstein]","startTime":1002.38,"endTime":1003.38,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":1002.618,"endTime":1006.538,"body":"fiable, Uh, and then training closer to failure on movements where they have"},{"speaker":"[eric_helms]","startTime":1006.618,"endTime":1009.818,"body":"less degrees of freedom. Something like a hack squat where you but can't go"},{"speaker":"[eric_helms]","startTime":1009.978,"endTime":1013.738,"body":"back, Uh, or you take it even a step further. Like extension, you know if you"},{"speaker":"[eric_helms]","startTime":1013.738,"endTime":1017.338,"body":"can figure out how to extend your knee without training your quats. you are a"},{"speaker":"[eric_helms]","startTime":1017.418,"endTime":1023.978,"body":"magician, sir. So I think, um, I think, in general, uh, your, your point is very"},{"speaker":"[eric_helms]","startTime":1024.3780000000002,"endTime":1028.618,"body":"important and that you need to make sure that what you're doing is targeting the"},{"speaker":"[eric_helms]","startTime":1028.618,"endTime":1033.578,"body":"specific muscle group, but that doesn't create a one size fits all philosophy"},{"speaker":"[eric_helms]","startTime":1033.658,"endTime":1035.978,"body":"for all movements where it's like Look man. If youre just squatt and pointed"},{"speaker":"[eric_helms]","startTime":1036.138,"endTime":1040.6979999999999,"body":"point be those quad aren and getting trained to. In my mind, I'm like it's very"},{"speaker":"[eric_helms]","startTime":1040.858,"endTime":1043.258,"body":"difficult to squat and not train your quats. You know,"},{"speaker":"[eric_helms]","startTime":1044.078,"endTime":1045.078,"body":"so yeah,"},{"speaker":"[bryan_boorstein]","startTime":1045.48,"endTime":1048.12,"body":"Interesting. I. You have any thoughts on this? Anything you want to add"},{"speaker":"[aaron_straker]","startTime":1048.9859999999999,"endTime":1050.026,"body":"I mean it's"},{"speaker":"[aaron_straker]","startTime":1051.066,"endTime":1054.826,"body":"It's definitely purely anecdotal and I know Brian, you and I will agree with"},{"speaker":"[aaron_straker]","startTime":1054.826,"endTime":1058.266,"body":"this, but I mean we, we were those guys who squatted heavy all the time, and"},{"speaker":"[aaron_straker]","startTime":1058.346,"endTime":1062.426,"body":"our. I mean our legs grew right. It's not like we didn't have legs, but I"},{"speaker":"[aaron_straker]","startTime":1062.046,"endTime":1063.046,"body":"mean"},{"speaker":"[aaron_straker]","startTime":1063.786,"endTime":1068.266,"body":"my. I. I. I stopped squatting like I used to, and started using like the hack"},{"speaker":"[aaron_straker]","startTime":1068.426,"endTime":1072.746,"body":"squat. and you know, like very slow, like lunges and things like that, and"},{"speaker":"[aaron_straker]","startTime":1072.826,"endTime":1075.546,"body":"like make, my legs are literally the biggest I've ever been in my entire"},{"speaker":"[aaron_straker]","startTime":1075.706,"endTime":1078.826,"body":"life, And I squat the least amount of weight. I"},{"speaker":"[bryan_boorstein]","startTime":1078.38,"endTime":1079.38,"body":"right?"},{"speaker":"[aaron_straker]","startTime":1078.986,"endTime":1083.146,"body":"just have like more intention into it and I think you know what. what what"},{"speaker":"[aaron_straker]","startTime":1083.226,"endTime":1087.066,"body":"Eric said about that is your, when you are squatting failure. What are those"},{"speaker":"[aaron_straker]","startTime":1087.146,"endTime":1090.666,"body":"last couple reps? look like mine look like that my knees would shift back. I"},{"speaker":"[aaron_straker]","startTime":1090.326,"endTime":1091.326,"body":"would shift"},{"speaker":"[bryan_boorstein]","startTime":1090.54,"endTime":1091.54,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1091.226,"endTime":1095.146,"body":"into a more back leverage position because like my my back was strong, my my"},{"speaker":"[aaron_straker]","startTime":1095.146,"endTime":1098.026,"body":"hips were strong and my quads were we. That's why everything was like"},{"speaker":"[aaron_straker]","startTime":1098.106,"endTime":1102.586,"body":"overpowered. So I think it's it's. I mean, I agree, it's if you. but there"},{"speaker":"[aaron_straker]","startTime":1102.666,"endTime":1106.986,"body":"are those people who can squat with textbook form and you know one or r the"},{"speaker":"[aaron_straker]","startTime":1107.066,"endTime":1111.066,"body":"textbook, their knees or forward there, and that upright horsea, I just found"},{"speaker":"[aaron_straker]","startTime":1111.546,"endTime":1113.866,"body":"myself in that other category. Unfortunately,"},{"speaker":"[bryan_boorstein]","startTime":1114.68,"endTime":1115.96,"body":"you know you. yeah,"},{"speaker":"[eric_helms]","startTime":1115.098,"endTime":1121.098,"body":"I'm the same. I'm six foot, you know, and so I got a. I got hip surgery in"},{"speaker":"[eric_helms]","startTime":1121.498,"endTime":1126.458,"body":"February of twenty seventeen, and could not squat for a long period of time. Um,"},{"speaker":"[eric_helms]","startTime":1126.938,"endTime":1129.978,"body":"and didn't really have. That wasn't my goal I was going to. Was planning to"},{"speaker":"[eric_helms]","startTime":1130.058,"endTime":1132.778,"body":"compete in twenty nineteen, So twenty eighteen was an offs. Seaeson. Twenty"},{"speaker":"[eric_helms]","startTime":1132.938,"endTime":1137.658,"body":"nineteen was contest pre for body building for me, Um, and I would say eighty"},{"speaker":"[eric_helms]","startTime":1137.818,"endTime":1142.778,"body":"percent of my quad training was machine based work, uh, or, or variations, with"},{"speaker":"[eric_helms]","startTime":1142.938,"endTime":1147.178,"body":"very little squatting and the best leg development I had was twenty nineteen. So"},{"speaker":"[eric_helms]","startTime":1147.258,"endTime":1151.498,"body":"I think, um, yeah, I, I. I want to make sure I doesn't sound like I'm like"},{"speaker":"[eric_helms]","startTime":1151.818,"endTime":1155.578,"body":"disagreeing with you guys on on the importance of this. I think that you might"},{"speaker":"[eric_helms]","startTime":1155.818,"endTime":1162.298,"body":"have a little meat nugget who's built to to squat and has like a crazy tibia to"},{"speaker":"[eric_helms]","startTime":1161.738,"endTime":1168.298,"body":"f to femer, uh ratio, and their worst like hip shift is still going to target"},{"speaker":"[eric_helms]","startTime":1168.438,"endTime":1169.438,"body":"their quadz pretty well,"},{"speaker":"[bryan_boorstein]","startTime":1169.02,"endTime":1170.02,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":1169.658,"endTime":1172.138,"body":"Or you can have like a gumby lifter like me, who"},{"speaker":"[eric_helms]","startTime":1173.178,"endTime":1176.858,"body":"you know, like I squat low bar, just to start in the position that that I'm"},{"speaker":"[eric_helms]","startTime":1177.018,"endTime":1179.898,"body":"going to shift to Anyway, you know, so yeah,"},{"speaker":"[bryan_boorstein]","startTime":1178.12,"endTime":1182.04,"body":"right, me too. yeah, no, I, I'm right with you. I hate squatting too, and I"},{"speaker":"[bryan_boorstein]","startTime":1182.12,"endTime":1185.24,"body":"only use that as an example, cause I, I was more trying to make the point"},{"speaker":"[bryan_boorstein]","startTime":1185.4,"endTime":1187.32,"body":"of the kneeflection and stuff, which, I think the"},{"speaker":"[eric_helms]","startTime":1186.958,"endTime":1187.958,"body":"H,"},{"speaker":"[bryan_boorstein]","startTime":1187.4,"endTime":1191.24,"body":"same thing can kind of be done on a hack, squat or on a leg press. Like"},{"speaker":"[bryan_boorstein]","startTime":1191.32,"endTime":1195.56,"body":"there are ways that you can almost kind of compensate the movement pattern"},{"speaker":"[bryan_boorstein]","startTime":1195.72,"endTime":1199.4,"body":"on those those movements as well. so maybe the more applicable question"},{"speaker":"[bryan_boorstein]","startTime":1199.72,"endTime":1202.52,"body":"would have been like you're in a hack about your intellect. Press. and now"},{"speaker":"[bryan_boorstein]","startTime":1202.6,"endTime":1206.12,"body":"I'm doing it in this one way versus doing it in this other way where I was"},{"speaker":"[bryan_boorstein]","startTime":1206.2,"endTime":1208.68,"body":"like you know, splaying my knees, and the adctors were coming in at the"},{"speaker":"[bryan_boorstein]","startTime":1208.68,"endTime":1211.96,"body":"bottom and was using a bunch of glue to get it going. And like all these"},{"speaker":"[bryan_boorstein]","startTime":1212.12,"endTime":1215.32,"body":"things versus, you know, the knees stay kind of forward and you really"},{"speaker":"[bryan_boorstein]","startTime":1215.56,"endTime":1219.48,"body":"focus on the the ankleflection as the primary objective, et Ctera et ctera,"},{"speaker":"[eric_helms]","startTime":1220.698,"endTime":1225.258,"body":"totally agree, Yeah, there's a big difference between the dude at the gym who"},{"speaker":"[eric_helms]","startTime":1225.738,"endTime":1229.178,"body":"looks around while he loads eighty five. Forty fives on each side of the plate"},{"speaker":"[eric_helms]","startTime":1229.738,"endTime":1235.418,"body":"and uh, and then puts his feet as high as he can on the platform and does what"},{"speaker":"[eric_helms]","startTime":1235.498,"endTime":1240.058,"body":"would look like a a West Side Barbell monolift squat if he was if he was"},{"speaker":"[eric_helms]","startTime":1240.218,"endTime":1244.218,"body":"standing up, And the, and the person who comes in with squat shoes and puts them"},{"speaker":"[eric_helms]","startTime":1243.918,"endTime":1244.918,"body":"as far"},{"speaker":"[bryan_boorstein]","startTime":1244.3,"endTime":1245.3,"body":"Mhm."},{"speaker":"[eric_helms]","startTime":1244.778,"endTime":1250.618,"body":"low as he can on the thing, Uh, and controls it, and tries to get as much uh,"},{"speaker":"[eric_helms]","startTime":1250.938,"endTime":1256.218,"body":"rotation about the knee joint, Uh, and and tries to to get as deep as he can"},{"speaker":"[eric_helms]","startTime":1256.458,"endTime":1259.338,"body":"without letting his background uh. And you will probably see a very large"},{"speaker":"[eric_helms]","startTime":1259.578,"endTime":1263.418,"body":"disparity and load on the bar, but I would still bed money that the the latter"},{"speaker":"[eric_helms]","startTime":1263.578,"endTime":1265.418,"body":"would be better for quad development. On average."},{"speaker":"[bryan_boorstein]","startTime":1265.72,"endTime":1268.68,"body":"What do you think of that as far as like taking that range of motion"},{"speaker":"[bryan_boorstein]","startTime":1268.92,"endTime":1273.16,"body":"further to the point where maybe like you know, the knees abduct And now"},{"speaker":"[bryan_boorstein]","startTime":1273.24,"endTime":1277.08,"body":"you're like, kind of getting that like more, a doctor, Andlu, versus"},{"speaker":"[bryan_boorstein]","startTime":1277.32,"endTime":1280.84,"body":"potentially stopping two three inches shy, but keeping the knees forward."},{"speaker":"[bryan_boorstein]","startTime":1281.48,"endTime":1285.08,"body":"Are you a subscriber to that belief or do you kind of more use the view,"},{"speaker":"[bryan_boorstein]","startTime":1285.32,"endTime":1287.88,"body":"the range of Moion, if you have it, and can do it with proper form,"},{"speaker":"[eric_helms]","startTime":1289.098,"endTime":1293.578,"body":"Yeah, I don't necessarily think either one is is wrong or right. I, I think with"},{"speaker":"[eric_helms]","startTime":1293.818,"endTime":1298.458,"body":"most normal amounts of uh, Basically you're just trying to get your your hips"},{"speaker":"[eric_helms]","startTime":1298.538,"endTime":1301.658,"body":"out of the way right. Just try not not to have your aceis be the the barrier."},{"speaker":"[eric_helms]","startTime":1301.978,"endTime":1306.298,"body":"It's not like Bu. Somehow By by rotating your foot, you're no longer extending"},{"speaker":"[eric_helms]","startTime":1306.118,"endTime":1307.118,"body":"your knee."},{"speaker":"[bryan_boorstein]","startTime":1306.38,"endTime":1307.38,"body":"Mhm, Mhm,"},{"speaker":"[eric_helms]","startTime":1306.938,"endTime":1311.738,"body":"So, I. I. I don't think that's an issue personally, Um. I would say if it"},{"speaker":"[eric_helms]","startTime":1312.058,"endTime":1316.778,"body":"becomes some kind of sumo squat than you know that you can't mean that to be a"},{"speaker":"[eric_helms]","startTime":1316.778,"endTime":1319.418,"body":"tick wide platform. I guess, but, but I, I think. uh,"},{"speaker":"[eric_helms]","startTime":1320.458,"endTime":1324.458,"body":"I think it should be modified based upon your hit mechanics and your ankle"},{"speaker":"[eric_helms]","startTime":1324.618,"endTime":1329.498,"body":"mobility. Um. and if that allows more more more rotation about the need than,"},{"speaker":"[eric_helms]","startTime":1329.498,"endTime":1331.258,"body":"it's probably a net win for the quad."},{"speaker":"[bryan_boorstein]","startTime":1331.88,"endTime":1335.24,"body":"Coolet. Go ahead,"},{"speaker":"[aaron_straker]","startTime":1334.746,"endTime":1336.346,"body":"I have one little follow up there. So this"},{"speaker":"[bryan_boorstein]","startTime":1335.9,"endTime":1336.9,"body":"Y."},{"speaker":"[aaron_straker]","startTime":1336.746,"endTime":1340.106,"body":"guys sprk. Is I literally trained you enough two hours ago at Hack squad day"},{"speaker":"[aaron_straker]","startTime":1340.346,"endTime":1344.906,"body":"today, The hax that the gym I att right is not the most like mechanically"},{"speaker":"[aaron_straker]","startTime":1345.306,"endTime":1350.266,"body":"advantageous with the angles, so it is hard to get in a very, very like"},{"speaker":"[aaron_straker]","startTime":1350.346,"endTime":1353.226,"body":"aggressive ankle doorsflection, like knees out position"},{"speaker":"[aaron_straker]","startTime":1354.666,"endTime":1358.506,"body":"with going like under parallel, because it's kind of like tilted back, you"},{"speaker":"[aaron_straker]","startTime":1358.506,"endTime":1362.506,"body":"know, and I, and then once I get past parallel, my knees actually shifted"},{"speaker":"[aaron_straker]","startTime":1362.666,"endTime":1367.226,"body":"back and I get that extra range of motion from my hips. so I have taken the,"},{"speaker":"[aaron_straker]","startTime":1367.386,"endTime":1370.986,"body":"you know, the thought that I'm just going to stop it about parallel where I'm"},{"speaker":"[aaron_straker]","startTime":1371.146,"endTime":1375.146,"body":"at full. you know, maximum neeflection, and then I, you know, reverse him"},{"speaker":"[aaron_straker]","startTime":1375.226,"endTime":1378.506,"body":"that as my range of motion. So my question, I want topose over to you is"},{"speaker":"[aaron_straker]","startTime":1378.586,"endTime":1382.586,"body":"like, Do you think with movements or maybe some machinery? That isn't you"},{"speaker":"[aaron_straker]","startTime":1382.666,"endTime":1387.386,"body":"know the most you know, um, mechanically or biomchanically advantageous. It"},{"speaker":"[aaron_straker]","startTime":1387.466,"endTime":1391.546,"body":"would be better to go a complete full range of motion and get the extra range"},{"speaker":"[aaron_straker]","startTime":1391.706,"endTime":1395.226,"body":"of motion at my hip. Or do you think it might be more advantageous like I've"},{"speaker":"[aaron_straker]","startTime":1395.306,"endTime":1398.666,"body":"been doing, stopping it around parallel where I can keep the most maximum"},{"speaker":"[aaron_straker]","startTime":1398.826,"endTime":1402.186,"body":"amount of tension on my quads with that angle and perform the movement that"},{"speaker":"[aaron_straker]","startTime":1401.806,"endTime":1402.806,"body":"way,"},{"speaker":"[eric_helms]","startTime":1404.618,"endTime":1407.098,"body":"I Alway. Guess you're probably getting a similar amount of quad stimulation"},{"speaker":"[eric_helms]","startTime":1407.258,"endTime":1412.298,"body":"either way, and you're probably getting some work on your gluts. I think it just"},{"speaker":"[eric_helms]","startTime":1412.458,"endTime":1415.418,"body":"depends on what you're trying to accomplish. If you're really trying to use the"},{"speaker":"[eric_helms]","startTime":1415.478,"endTime":1416.478,"body":"hack squad, Like"},{"speaker":"[eric_helms]","startTime":1417.818,"endTime":1420.858,"body":"really, just emphasizing the extension. Then I think there's absolutely nothing"},{"speaker":"[eric_helms]","startTime":1420.758,"endTime":1421.758,"body":"wrong with"},{"speaker":"[eric_helms]","startTime":1422.938,"endTime":1427.978,"body":"with the former, you know, but um, I think we. we can definitely take trying to"},{"speaker":"[eric_helms]","startTime":1428.058,"endTime":1432.138,"body":"isolate muscle groups and target them too far and forget that our our body just"},{"speaker":"[eric_helms]","startTime":1432.298,"endTime":1433.898,"body":"doesn't work that way necessarily,"},{"speaker":"[eric_helms]","startTime":1434.938,"endTime":1438.058,"body":"and I think so long as we can, I think probably better terms like instead of"},{"speaker":"[eric_helms]","startTime":1438.138,"endTime":1439.578,"body":"isolation, like biasing it."},{"speaker":"[aaron_straker]","startTime":1439.246,"endTime":1440.246,"body":"Bi"},{"speaker":"[eric_helms]","startTime":1439.738,"endTime":1441.418,"body":"You know, so I'd say if you feel in control"},{"speaker":"[eric_helms]","startTime":1442.618,"endTime":1447.978,"body":"and you can get a a repeatable movement pattern. Probably always fine from a"},{"speaker":"[eric_helms]","startTime":1448.038,"endTime":1449.038,"body":"quad perspective."},{"speaker":"[bryan_boorstein]","startTime":1451.24,"endTime":1455.32,"body":"so I want to switch gears a little bit and discuss a partial range of"},{"speaker":"[bryan_boorstein]","startTime":1455.4,"endTime":1459.16,"body":"motion training. Specifically, it's application for movements that are"},{"speaker":"[bryan_boorstein]","startTime":1459.16,"endTime":1462.6,"body":"overloaded in the short position, Um. Some typical examples being like a"},{"speaker":"[bryan_boorstein]","startTime":1462.6,"endTime":1466.68,"body":"leg extension or push down crossovers, A, and pretty much all vertical and"},{"speaker":"[bryan_boorstein]","startTime":1466.7,"endTime":1467.7,"body":"horizontal poles."},{"speaker":"[bryan_boorstein]","startTime":1468.76,"endTime":1472.52,"body":"All of these are examples of isolation movements except the poles. What we"},{"speaker":"[bryan_boorstein]","startTime":1472.6,"endTime":1476.04,"body":"see with poles is that failure occurs because the athlete literally can't"},{"speaker":"[bryan_boorstein]","startTime":1476.2,"endTime":1480.36,"body":"make the last two inches of the wrap, so I kind of struggle with this idea"},{"speaker":"[bryan_boorstein]","startTime":1480.68,"endTime":1485.0,"body":"of leaving all of that lengthened in mid range area, not untrained but"},{"speaker":"[aaron_straker]","startTime":1484.846,"endTime":1485.846,"body":"four"},{"speaker":"[bryan_boorstein]","startTime":1485.48,"endTime":1489.64,"body":"less trained, which kind of leads us to the recent study covered by Greg"},{"speaker":"[bryan_boorstein]","startTime":1489.72,"endTime":1493.24,"body":"Knuckles and Mass, where they use leg extensions in different ranges of"},{"speaker":"[bryan_boorstein]","startTime":1493.32,"endTime":1496.44,"body":"motion and discovered that the lengthen position was the most important in"},{"speaker":"[bryan_boorstein]","startTime":1496.52,"endTime":1500.36,"body":"the study, so personally, I'm the most curious about your thoughts on the"},{"speaker":"[bryan_boorstein]","startTime":1500.44,"endTime":1503.64,"body":"utility for back training as is. Such a large muscle group,"},{"speaker":"[eric_helms]","startTime":1503.238,"endTime":1504.238,"body":"Hm,"},{"speaker":"[bryan_boorstein]","startTime":1503.88,"endTime":1507.4,"body":"but also your thoughts in general on all this discussion around the length"},{"speaker":"[bryan_boorstein]","startTime":1507.56,"endTime":1508.76,"body":"and position overload stuff"},{"speaker":"[eric_helms]","startTime":1510.458,"endTime":1515.338,"body":"yeah, it's It's an interesting topic and I think. Um, it's almost unavoidable."},{"speaker":"[eric_helms]","startTime":1516.218,"endTime":1520.298,"body":"That's not true. You can easily avoid it. You probably shouldn't. Uh. one should"},{"speaker":"[eric_helms]","startTime":1520.778,"endTime":1524.458,"body":"discuss how important proximity to failure is If they're going to be discussing"},{"speaker":"[eric_helms]","startTime":1524.778,"endTime":1528.858,"body":"trying to match the force curve of the movement right, cause I, you're your a"},{"speaker":"[eric_helms]","startTime":1528.858,"endTime":1533.018,"body":"hundred percent right. If you did a do a set of cable rose, Um, and you stopped"},{"speaker":"[eric_helms]","startTime":1533.098,"endTime":1536.378,"body":"at the point when you can no longer maintain form, and let's say make your palm"},{"speaker":"[eric_helms]","startTime":1536.678,"endTime":1537.678,"body":"touch your abdomen."},{"speaker":"[eric_helms]","startTime":1538.698,"endTime":1543.258,"body":"Um, you would probably be able to do another three, four, five reps where you"},{"speaker":"[eric_helms]","startTime":1543.418,"endTime":1546.938,"body":"got that close. Another, the two reps where you're that close, and another few"},{"speaker":"[eric_helms]","startTime":1547.098,"endTime":1548.378,"body":"way like that. right,"},{"speaker":"[bryan_boorstein]","startTime":1548.06,"endTime":1549.06,"body":"y"},{"speaker":"[eric_helms]","startTime":1548.938,"endTime":1552.778,"body":"So literally like doubling your wraps that you can get two thirds at least of"},{"speaker":"[eric_helms]","startTime":1552.778,"endTime":1556.058,"body":"the range ofotion. So I think a lot of people would look at that and be like"},{"speaker":"[eric_helms]","startTime":1556.378,"endTime":1558.378,"body":"That's a problem. you know, Um,"},{"speaker":"[eric_helms]","startTime":1559.578,"endTime":1563.098,"body":"and I don't know that it is necessarily. Um."},{"speaker":"[eric_helms]","startTime":1564.138,"endTime":1567.498,"body":"I think there have there have to be some assumptions to make that a problem. Uh,"},{"speaker":"[eric_helms]","startTime":1567.578,"endTime":1569.098,"body":"the assumptions need to be that"},{"speaker":"[eric_helms]","startTime":1570.298,"endTime":1575.018,"body":"something about that last portion of that range of motion is more effective or"},{"speaker":"[eric_helms]","startTime":1575.178,"endTime":1578.138,"body":"or, or just as important in the rest. Um,"},{"speaker":"[eric_helms]","startTime":1579.178,"endTime":1583.578,"body":"I don't know it. It is the peak tension point, but it's also not the stretch"},{"speaker":"[eric_helms]","startTime":1583.598,"endTime":1584.598,"body":"position. You're not"},{"speaker":"[bryan_boorstein]","startTime":1584.06,"endTime":1585.06,"body":"right,"},{"speaker":"[eric_helms]","startTime":1584.538,"endTime":1589.098,"body":"training at a long muscle Ngth in that position right so I think that's six or"},{"speaker":"[eric_helms]","startTime":1589.178,"endTime":1593.738,"body":"one half dozen of the other. Um. There's also goingnna be uh, a hard truth that"},{"speaker":"[eric_helms]","startTime":1593.818,"endTime":1600.858,"body":"we have to face as Uh, machismo massacist, Go hard or go ha, go home culture,"},{"speaker":"[eric_helms]","startTime":1601.018,"endTime":1605.178,"body":"and that the more research we do on proximity to failure, the more we find out"},{"speaker":"[eric_helms]","startTime":1605.338,"endTime":1609.818,"body":"that it's okay to not be like one rep or two rep or three rept Shire failure,"},{"speaker":"[eric_helms]","startTime":1609.978,"endTime":1614.298,"body":"but even more Uh, when we start looking at some of the the velocity based Uh"},{"speaker":"[eric_helms]","startTime":1614.618,"endTime":1618.458,"body":"training protocols and some recent research, Uh, that I that I've been privy to"},{"speaker":"[eric_helms]","startTime":1618.618,"endTime":1621.818,"body":"that's coming out of uh, like's say, Doctors Orosa's lab in a. Few other places,"},{"speaker":"[eric_helms]","startTime":1622.058,"endTime":1625.098,"body":"and it's almost now a question of well, how far from failure can I be and still"},{"speaker":"[eric_helms]","startTime":1625.178,"endTime":1626.458,"body":"get in effect? Um,"},{"speaker":"[eric_helms]","startTime":1627.578,"endTime":1632.618,"body":"so uh, I think if you, if you layer those two things together, if we understand"},{"speaker":"[eric_helms]","startTime":1632.938,"endTime":1637.418,"body":"that the peak tension point is not necessarily the point where the muscle is Ex."},{"speaker":"[eric_helms]","startTime":1637.898,"endTime":1640.938,"body":"Like the, let's say, let's say the uh. the most challenging point on the force"},{"speaker":"[eric_helms]","startTime":1641.098,"endTime":1645.098,"body":"curb is not necessarily the point and the length relationship where H, peak"},{"speaker":"[eric_helms]","startTime":1645.258,"endTime":1648.458,"body":"tension is experienced and you're turning it long muscle length. Maybe not a"},{"speaker":"[eric_helms]","startTime":1648.458,"endTime":1651.818,"body":"huge deal. And if we also understand that you don't have to squeeze it out to"},{"speaker":"[eric_helms]","startTime":1651.818,"endTime":1654.778,"body":"failure to necessarily, uh, get those adaptations."},{"speaker":"[eric_helms]","startTime":1655.898,"endTime":1659.818,"body":"It's a good question. I don't think there's anything wrong with necessarily"},{"speaker":"[eric_helms]","startTime":1659.978,"endTime":1664.058,"body":"going right. I'm gonna hit some additional reps, A and partials on top of that,"},{"speaker":"[eric_helms]","startTime":1664.618,"endTime":1667.818,"body":"Um. but I, I, I'm of the opinion that we just need more data"},{"speaker":"[bryan_boorstein]","startTime":1667.42,"endTime":1668.42,"body":"Mhm, Mhm,"},{"speaker":"[eric_helms]","startTime":1667.978,"endTime":1673.018,"body":"on that. It's It's an interesting one, but some of the the research that would"},{"speaker":"[eric_helms]","startTime":1673.178,"endTime":1678.218,"body":"make you think that this was a really important uh aspect haven't really panned"},{"speaker":"[eric_helms]","startTime":1678.298,"endTime":1683.498,"body":"out. Like. If you, if you think about it, if matching the force curve would"},{"speaker":"[eric_helms]","startTime":1683.818,"endTime":1687.978,"body":"consistently produce better hypertrophy, we would see things like bands and"},{"speaker":"[eric_helms]","startTime":1688.138,"endTime":1692.138,"body":"chains being effective for pertrophy, because that typically matches the force"},{"speaker":"[eric_helms]","startTime":1692.298,"endTime":1694.618,"body":"curve just real briefly. If someone is wondering what the hell I"},{"speaker":"[aaron_straker]","startTime":1694.366,"endTime":1695.366,"body":"eight."},{"speaker":"[eric_helms]","startTime":1694.778,"endTime":1698.378,"body":"talking about, just think of the squat. Uh, the hardest position is when you're"},{"speaker":"[eric_helms]","startTime":1698.458,"endTime":1702.538,"body":"in the hole right if you got chains on the bar or bands. That's when you have"},{"speaker":"[eric_helms]","startTime":1702.618,"endTime":1706.858,"body":"the least band or chain tension. and then as you stand up and it's easier, it's"},{"speaker":"[eric_helms]","startTime":1706.938,"endTime":1710.458,"body":"getting harder. so it's a more consistent level of effort and tension. Uh that"},{"speaker":"[eric_helms]","startTime":1710.538,"endTime":1714.378,"body":"you would be getting yet. I haven't seen any good data to suggest that's better."},{"speaker":"[eric_helms]","startTime":1714.778,"endTime":1719.658,"body":"Um. there's also isochinetic dynamometry Uh, which, while nerdy is basically and"},{"speaker":"[eric_helms]","startTime":1719.738,"endTime":1723.098,"body":"not something you can do in the gym very easily. Uh, very common in research,"},{"speaker":"[eric_helms]","startTime":1723.418,"endTime":1727.418,"body":"and you can find a lot of studies on this and essentially Uh, it is"},{"speaker":"[eric_helms]","startTime":1728.458,"endTime":1732.458,"body":"a constant speed. like, let's say, have a leg extension that will only move at a"},{"speaker":"[eric_helms]","startTime":1732.538,"endTime":1736.618,"body":"certain speed, so it allows you to kick as hard as you can on on it for the"},{"speaker":"[eric_helms]","startTime":1736.778,"endTime":1740.458,"body":"whole length of that range of motion And it's not like you see the Iso kinetic"},{"speaker":"[eric_helms]","startTime":1740.618,"endTime":1745.258,"body":"dynametry, Uh. Data just killing traditional strength training in terms of rates"},{"speaker":"[eric_helms]","startTime":1745.338,"endTime":1751.178,"body":"of hypotrophy, So so yeah, it's something I would like to see explored more. But"},{"speaker":"[eric_helms]","startTime":1751.338,"endTime":1755.738,"body":"I think it is a very reasonable hypothesis to say, maybe we should be doing"},{"speaker":"[eric_helms]","startTime":1756.218,"endTime":1760.218,"body":"additional reps or choosing different exercise selection, or thinking about how"},{"speaker":"[eric_helms]","startTime":1760.378,"endTime":1765.898,"body":"do we uh, train when we're We're leaving out that that that that we're We're so"},{"speaker":"[eric_helms]","startTime":1765.978,"endTime":1768.698,"body":"far short of a high level of effort through certain ranges of emottional,"},{"speaker":"[eric_helms]","startTime":1768.598,"endTime":1769.598,"body":"certain movements,"},{"speaker":"[bryan_boorstein]","startTime":1769.64,"endTime":1773.48,"body":"Yeah, I think that that last thing you said is like my exact point. Like I"},{"speaker":"[bryan_boorstein]","startTime":1773.56,"endTime":1777.24,"body":"dont. It just doesn't make sense. I need to see the research so I can make"},{"speaker":"[bryan_boorstein]","startTime":1777.4,"endTime":1781.16,"body":"sense of this, you knowcause. like my push downs, I'm always like man, I"},{"speaker":"[bryan_boorstein]","startTime":1781.24,"endTime":1784.92,"body":"can. My tries up can do so much more here. It's like the back example, any"},{"speaker":"[bryan_boorstein]","startTime":1785.08,"endTime":1789.16,"body":"other, the lap? hold down all that that stuff. So you have any thoughts on"},{"speaker":"[bryan_boorstein]","startTime":1788.78,"endTime":1789.78,"body":"that"},{"speaker":"[aaron_straker]","startTime":1789.706,"endTime":1793.306,"body":"Yeah, Im not so much of thought. a little, just a bit of a question. Could"},{"speaker":"[aaron_straker]","startTime":1793.386,"endTime":1797.146,"body":"you explain a little bit more with the what you called the isooninetic Um"},{"speaker":"[eric_helms]","startTime":1797.598,"endTime":1798.598,"body":"So iso"},{"speaker":"[aaron_straker]","startTime":1798.126,"endTime":1799.126,"body":"patern"},{"speaker":"[eric_helms]","startTime":1798.458,"endTime":1803.898,"body":"kinetic dynameter, Yeah, so so if you basically uh, you might see these in a"},{"speaker":"[eric_helms]","startTime":1803.898,"endTime":1807.498,"body":"lab. They look like a Uh. Typically the the, like, the resting position of"},{"speaker":"[eric_helms]","startTime":1807.498,"endTime":1810.858,"body":"these. they're they're. They're really really adjustable. It's like a chair,"},{"speaker":"[eric_helms]","startTime":1811.418,"endTime":1817.098,"body":"right and then you have a computerized system where like you have a, most"},{"speaker":"[eric_helms]","startTime":1817.418,"endTime":1822.138,"body":"commonly like a a single leg extension attachment right, and you set it up so"},{"speaker":"[eric_helms]","startTime":1822.138,"endTime":1826.938,"body":"it's a line for the person's joints And then you allow a certain the velocity of"},{"speaker":"[eric_helms]","startTime":1827.018,"endTime":1831.658,"body":"movement and the machine starts when it senseens pressure on a on a load cell"},{"speaker":"[eric_helms]","startTime":1831.978,"endTime":1835.898,"body":"into the pad, So you start kicking against it. You can kick against it with ten"},{"speaker":"[eric_helms]","startTime":1836.058,"endTime":1840.938,"body":"percent of your effort, and it will move at that that speed, Right. If you kick"},{"speaker":"[eric_helms]","startTime":1841.098,"endTime":1844.778,"body":"it at at a hundred percent, Uh, it will move at the same speed. And if you went"},{"speaker":"[eric_helms]","startTime":1844.858,"endTime":1847.978,"body":"to a comercial gym into a leg extension. If you loaded, let's say a hundred"},{"speaker":"[eric_helms]","startTime":1848.058,"endTime":1850.858,"body":"pounds. you only put temption in your effort. It wouldn't move at all, and if"},{"speaker":"[eric_helms]","startTime":1850.858,"endTime":1854.138,"body":"you put, let's say a hundred pounds of effort into it would move very slowly,"},{"speaker":"[eric_helms]","startTime":1854.458,"endTime":1857.818,"body":"right. Uh, if you put a hundred and eighty pounds of effort, it would move real"},{"speaker":"[eric_helms]","startTime":1857.898,"endTime":1864.058,"body":"fast right. So traditional training is Iso inertial, but not Iso kinetic. Um, so"},{"speaker":"[eric_helms]","startTime":1864.218,"endTime":1868.538,"body":"Isooninetic just means it moves at a fixed speed, which allows you to put forth"},{"speaker":"[eric_helms]","startTime":1868.698,"endTime":1870.298,"body":"max effort at all points in"},{"speaker":"[aaron_straker]","startTime":1870.126,"endTime":1871.126,"body":"All point,"},{"speaker":"[eric_helms]","startTime":1870.378,"endTime":1875.178,"body":"that range of motion without the speed changing, which means you can actually"},{"speaker":"[eric_helms]","startTime":1875.418,"endTime":1879.178,"body":"have the highest levels attention in the muscle throughout every every piece of"},{"speaker":"[eric_helms]","startTime":1879.178,"endTime":1882.858,"body":"that range of motion that's possible at that given joint angle. So the torque"},{"speaker":"[eric_helms]","startTime":1883.098,"endTime":1888.618,"body":"produced is is go to be consistent as far as the Uh. the movement is concerned,"},{"speaker":"[eric_helms]","startTime":1888.858,"endTime":1893.018,"body":"compared to a movement where it was not isochinetic. So you're essentially"},{"speaker":"[eric_helms]","startTime":1893.178,"endTime":1897.098,"body":"matching the force curve or the with at tension. curved, if you will. Um."},{"speaker":"[eric_helms]","startTime":1898.138,"endTime":1901.258,"body":"maybe even the effort curve is probably the more accurate terminology. there."},{"speaker":"[eric_helms]","startTime":1901.438,"endTime":1902.438,"body":"Um, yet"},{"speaker":"[eric_helms]","startTime":1903.498,"endTime":1907.818,"body":"we don't see like. Oh, man, these ice canonamant diameter is killing it. Um."},{"speaker":"[eric_helms]","startTime":1908.778,"endTime":1912.138,"body":"another way to think of this is Uh, like flyw wheel training. I don't know if"},{"speaker":"[eric_helms]","startTime":1911.958,"endTime":1912.958,"body":"you guys ever"},{"speaker":"[bryan_boorstein]","startTime":1912.62,"endTime":1913.62,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":1912.678,"endTime":1913.678,"body":"seen that"},{"speaker":"[aaron_straker]","startTime":1913.006,"endTime":1914.006,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":1913.418,"endTime":1917.418,"body":"stuff, but you can pull on it as hard as you can, and it'll it's it's It's not"},{"speaker":"[eric_helms]","startTime":1917.498,"endTime":1920.778,"body":"going to fly because you're actually having to rotate the fly wheel inside of"},{"speaker":"[eric_helms]","startTime":1920.778,"endTime":1923.898,"body":"it. And then, however, once you give it, it pulls you back down on on on the"},{"speaker":"[eric_helms]","startTime":1923.898,"endTime":1927.578,"body":"eccentric, so it forces you to be in constant, this constant state of high"},{"speaker":"[eric_helms]","startTime":1927.738,"endTime":1930.938,"body":"effort or whatever effort you put forth, You can train a whole set at fifty"},{"speaker":"[eric_helms]","startTime":1931.098,"endTime":1935.098,"body":"percent. You can train a whole set at a hundred percent, so it's um. Fly wheel"},{"speaker":"[eric_helms]","startTime":1935.338,"endTime":1939.178,"body":"training is interesting. Uh, but I think we do need to investigate this more to"},{"speaker":"[eric_helms]","startTime":1939.258,"endTime":1943.258,"body":"see if it matters or if it's kind of six or one half dozen of the other. Um,"},{"speaker":"[eric_helms]","startTime":1943.998,"endTime":1944.998,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":1945.32,"endTime":1948.84,"body":"cool. I just want to talk a little bit more about the the kind of length"},{"speaker":"[bryan_boorstein]","startTime":1949.0,"endTime":1952.44,"body":"and short and stuff. So obviously we know that the lengthened um,"},{"speaker":"[bryan_boorstein]","startTime":1952.6,"endTime":1956.92,"body":"overloaded movements such as like an r l or an inclined Dubell curl or"},{"speaker":"[bryan_boorstein]","startTime":1956.92,"endTime":1960.52,"body":"whatever, are going to be more damaging than a shortened version of a"},{"speaker":"[bryan_boorstein]","startTime":1960.6,"endTime":1964.92,"body":"similar movement Like call it a waited hip back extension, versus like a"},{"speaker":"[bryan_boorstein]","startTime":1965.0,"endTime":1966.92,"body":"cableacher curl or something like that."},{"speaker":"[bryan_boorstein]","startTime":1967.96,"endTime":1970.6,"body":"So do you think about this when you're programming Like? Are there"},{"speaker":"[bryan_boorstein]","startTime":1970.92,"endTime":1975.0,"body":"considerations you take in? You know, Okay, this person's dieting. We're"},{"speaker":"[bryan_boorstein]","startTime":1975.08,"endTime":1978.68,"body":"going to stay away from doing as much uh, overload in the length and"},{"speaker":"[bryan_boorstein]","startTime":1978.76,"endTime":1981.32,"body":"position, and maybe bias a little bit more in the short position."},{"speaker":"[bryan_boorstein]","startTime":1982.68,"endTime":1984.84,"body":"How do we make sense of this and how can we apply it"},{"speaker":"[eric_helms]","startTime":1985.978,"endTime":1990.858,"body":"Yeah, a good question and I, I do think about it. So, uh, essentially any"},{"speaker":"[eric_helms]","startTime":1991.098,"endTime":1996.138,"body":"movement where there is Uh, high load produced at long muscle lengths, Uh, seems"},{"speaker":"[eric_helms]","startTime":1996.218,"endTime":1999.658,"body":"to induce more hypotrophy, but at least in the short term also seems to cause"},{"speaker":"[eric_helms]","startTime":2000.138,"endTime":2003.738,"body":"more more muscle damage. Uh. the repeated Bo effect will take care of a lot of"},{"speaker":"[eric_helms]","startTime":2003.818,"endTime":2007.898,"body":"that, but still in the same person with the same amount of repeated about"},{"speaker":"[eric_helms]","startTime":2008.218,"endTime":2013.098,"body":"effect. And say the hamsstering corurl, versus say a r d l, or Ced Hamsster,"},{"speaker":"[eric_helms]","startTime":2013.338,"endTime":2016.618,"body":"cral. For that matter, where you're at a very lengthen position at full on the"},{"speaker":"[eric_helms]","startTime":2016.778,"endTime":2021.738,"body":"extension, Um, you will probably see more damage when all is equal, So longer a"},{"speaker":"[eric_helms]","startTime":2021.738,"endTime":2026.218,"body":"recovery time for force production, Uh, longer time course, and and magnitude of"},{"speaker":"[eric_helms]","startTime":2026.298,"endTime":2030.858,"body":"experience De laid ont to muscle soreness. So yeah, how how do I play this out"},{"speaker":"[eric_helms]","startTime":2031.018,"endTime":2035.098,"body":"way? I do try to include those movements. Um. You know, a seated leg extension"},{"speaker":"[eric_helms]","startTime":2035.658,"endTime":2039.898,"body":"Um, with the seat all the way back has been shown in the research to be more"},{"speaker":"[eric_helms]","startTime":2040.058,"endTime":2045.178,"body":"effective than one where you're in hipflection exceeded normally, um. Likewise,"},{"speaker":"[eric_helms]","startTime":2045.418,"endTime":2049.898,"body":"Uh, seated hamster curls versus uh, lying. Has and curl seem to be a little"},{"speaker":"[eric_helms]","startTime":2050.058,"endTime":2056.138,"body":"more effective. Um, So doing things choosing movements that train muscles at a"},{"speaker":"[eric_helms]","startTime":2056.218,"endTime":2059.898,"body":"long muscle length is definitely something I try to do. Um, but I also think"},{"speaker":"[eric_helms]","startTime":2060.058,"endTime":2062.938,"body":"about all right. Well, what's the next time I trained this muscle group in this"},{"speaker":"[eric_helms]","startTime":2063.4179999999997,"endTime":2068.7780000000002,"body":"Uh, in this program so I would. Didn't want to do. Let's say r. d. ls the day"},{"speaker":"[eric_helms]","startTime":2069.018,"endTime":2073.578,"body":"before a dead lift right. I wouldn't really have a huge problem if I was"},{"speaker":"[eric_helms]","startTime":2073.658,"endTime":2077.098,"body":"training like, let's say I had a full body split with doing you know, a lying"},{"speaker":"[eric_helms]","startTime":2077.258,"endTime":2081.738,"body":"hamssterring, corl, Uh, the day before I did a deadli variation. Uh, If I had to"},{"speaker":"[eric_helms]","startTime":2081.818,"endTime":2084.058,"body":"like, I can't think of a lot of reasons why I would unless I'm"},{"speaker":"[bryan_boorstein]","startTime":2083.66,"endTime":2084.66,"body":"right? right?"},{"speaker":"[eric_helms]","startTime":2084.378,"endTime":2087.338,"body":"li, literally training hamsterings every day like, let's say it's a ham string"},{"speaker":"[eric_helms]","startTime":2087.498,"endTime":2092.298,"body":"specialization cycle or something like that. Um, but uh, but yeah, so that that"},{"speaker":"[eric_helms]","startTime":2092.378,"endTime":2096.058,"body":"definitely comes into play. I think about uh, time course of recovery"},{"speaker":"[bryan_boorstein]","startTime":2095.66,"endTime":2096.66,"body":"Mhm."},{"speaker":"[eric_helms]","startTime":2096.618,"endTime":2100.858,"body":"and exercise selection, and essentially about distributing training stress"},{"speaker":"[eric_helms]","startTime":2100.938,"endTime":2105.898,"body":"within a mo, A a microcycle. Um, uh, in terms of those, those those, and in"},{"speaker":"[eric_helms]","startTime":2105.978,"endTime":2107.418,"body":"those terms quite regularly"},{"speaker":"[bryan_boorstein]","startTime":2108.6,"endTime":2113.08,"body":"So you said that the leg curl where your seated le, her where you're laid"},{"speaker":"[bryan_boorstein]","startTime":2113.32,"endTime":2117.16,"body":"back is more effective than the one where you're in hipflection"},{"speaker":"[eric_helms]","startTime":2118.058,"endTime":2120.458,"body":"leg extension. So if if you are,"},{"speaker":"[bryan_boorstein]","startTime":2119.48,"endTime":2121.96,"body":"like extension? Yeah, okay, yeah, I got it okay."},{"speaker":"[eric_helms]","startTime":2121.658,"endTime":2123.658,"body":"so, if you're laid back, so you're just lying"},{"speaker":"[bryan_boorstein]","startTime":2123.46,"endTime":2124.46,"body":"y. yp."},{"speaker":"[eric_helms]","startTime":2123.818,"endTime":2127.338,"body":"down on your knees bent, Um, that's actually been researched in and produces"},{"speaker":"[eric_helms]","startTime":2127.578,"endTime":2132.458,"body":"greater Uh changes of nypert fe, for the for the quads than Uh than if you were"},{"speaker":"[eric_helms]","startTime":2132.618,"endTime":2135.658,"body":"in the standard position that you see in gyms in hit flection."},{"speaker":"[bryan_boorstein]","startTime":2134.92,"endTime":2136.6,"body":"Yeah, so yeah, I, uh. For"},{"speaker":"[eric_helms]","startTime":2136.238,"endTime":2137.238,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2136.84,"endTime":2140.44,"body":"for whatever reason, I thought you had said leg curl, and is this true that"},{"speaker":"[eric_helms]","startTime":2139.818,"endTime":2143.978,"body":"I might well, I did say both so for the leg curl. The seated leg"},{"speaker":"[bryan_boorstein]","startTime":2141.4,"endTime":2142.68,"body":"Okay, but in leg cur,"},{"speaker":"[bryan_boorstein]","startTime":2143.9,"endTime":2144.9,"body":"Yes,"},{"speaker":"[eric_helms]","startTime":2144.138,"endTime":2147.658,"body":"curl produces more hamssterringer pertphy than the lying la cur, which I think"},{"speaker":"[bryan_boorstein]","startTime":2147.0,"endTime":2150.68,"body":"right. but also if you're in, if you're in hipflection on a seated leg"},{"speaker":"[eric_helms]","startTime":2147.658,"endTime":2149.098,"body":"a study recently came out on."},{"speaker":"[bryan_boorstein]","startTime":2150.84,"endTime":2153.8,"body":"curl, then don't you have the added benefit of the pre stretch of the"},{"speaker":"[bryan_boorstein]","startTime":2153.88,"endTime":2157.96,"body":"hamstrings before beginning versus being kind of seated back in a seated le"},{"speaker":"[bryan_boorstein]","startTime":2158.12,"endTime":2161.8,"body":"C machine where the hamerrings are just kind of like you know. Does that"},{"speaker":"[bryan_boorstein]","startTime":2161.62,"endTime":2162.62,"body":"make sense?"},{"speaker":"[eric_helms]","startTime":2161.658,"endTime":2163.258,"body":"Well, we're talking about the same thing here. Basically"},{"speaker":"[bryan_boorstein]","startTime":2162.86,"endTime":2163.86,"body":"Okay?"},{"speaker":"[eric_helms]","startTime":2163.578,"endTime":2167.258,"body":"the ham string is at a longer muscle length during the hamster curl, so like"},{"speaker":"[eric_helms]","startTime":2167.418,"endTime":2170.218,"body":"when you are in hipflexction in in a seated La"},{"speaker":"[bryan_boorstein]","startTime":2169.98,"endTime":2170.98,"body":"Yeah,"},{"speaker":"[eric_helms]","startTime":2170.378,"endTime":2174.218,"body":"curl. You're You're stretching the hams string because you're basically like If"},{"speaker":"[eric_helms]","startTime":2174.218,"endTime":2175.418,"body":"you were standing you're bent over."},{"speaker":"[bryan_boorstein]","startTime":2175.18,"endTime":2176.18,"body":"yeah,"},{"speaker":"[eric_helms]","startTime":2175.418,"endTime":2179.738,"body":"It's like bottom of Shiman Ry, l, right, Um. Likewise, if you're in a leg"},{"speaker":"[eric_helms]","startTime":2179.978,"endTime":2183.658,"body":"extension and you're the bottom position, an arty. l, the Rereck Fm, which"},{"speaker":"[eric_helms]","startTime":2183.818,"endTime":2187.578,"body":"crosses the hip is going to be short. If you lie back now, the re themm is"},{"speaker":"[eric_helms]","startTime":2187.658,"endTime":2189.338,"body":"lengthed when you do your leg extension,"},{"speaker":"[bryan_boorstein]","startTime":2189.1,"endTime":2190.1,"body":"right."},{"speaker":"[eric_helms]","startTime":2189.498,"endTime":2193.818,"body":"So certain heads of the quadrucep and certain heads of the Uh, the ham string"},{"speaker":"[eric_helms]","startTime":2193.978,"endTime":2198.698,"body":"are going to be at a longer muscle length upon initiation of both movements when"},{"speaker":"[eric_helms]","startTime":2198.858,"endTime":2202.698,"body":"you are in a seated leg curl and a lying leg extension."},{"speaker":"[bryan_boorstein]","startTime":2203.32,"endTime":2206.2,"body":"yeah. So where we are talking about the same thing I was talking about in"},{"speaker":"[bryan_boorstein]","startTime":2206.28,"endTime":2209.88,"body":"the seated leg curl, putting yourself specifically in a position of more"},{"speaker":"[bryan_boorstein]","startTime":2210.04,"endTime":2213.64,"body":"hipflexion. so that your body is like, If this is the sea of like C, your"},{"speaker":"[bryan_boorstein]","startTime":2213.64,"endTime":2216.6,"body":"body' kind of forward like this, almost like the old, like sit and reach"},{"speaker":"[bryan_boorstein]","startTime":2216.76,"endTime":2219.0,"body":"tests that you would do in high school, So to like,"},{"speaker":"[eric_helms]","startTime":2218.718,"endTime":2219.718,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2219.08,"endTime":2222.28,"body":"prestretch the hams string, versus kind of sitting back in the seat more."},{"speaker":"[bryan_boorstein]","startTime":2222.3,"endTime":2223.3,"body":"And if that matters,"},{"speaker":"[eric_helms]","startTime":2223.978,"endTime":2225.578,"body":"I think it's preed anyway, and most"},{"speaker":"[bryan_boorstein]","startTime":2225.26,"endTime":2226.26,"body":"okay,"},{"speaker":"[eric_helms]","startTime":2225.658,"endTime":2227.738,"body":"of the time people are just like rounding in their in the upper"},{"speaker":"[bryan_boorstein]","startTime":2227.5,"endTime":2228.5,"body":"yeah,"},{"speaker":"[eric_helms]","startTime":2227.898,"endTime":2228.938,"body":"back when they do that anyway."},{"speaker":"[bryan_boorstein]","startTime":2229.14,"endTime":2230.14,"body":"gota"},{"speaker":"[eric_helms]","startTime":2229.818,"endTime":2233.418,"body":"like I, I can't even really round my lumb bar that much like my, My Lombard,"},{"speaker":"[eric_helms]","startTime":2233.578,"endTime":2237.018,"body":"doesn' move probably from years of thinking of like you know, so,"},{"speaker":"[bryan_boorstein]","startTime":2237.26,"endTime":2238.26,"body":"okay, cool"},{"speaker":"[eric_helms]","startTime":2237.738,"endTime":2239.498,"body":"yeah, I, I, I think. uh,"},{"speaker":"[eric_helms]","startTime":2241.098,"endTime":2244.458,"body":"I think making sure that you're in the start position with your knee as straight"},{"speaker":"[eric_helms]","startTime":2244.618,"endTime":2246.778,"body":"as possible, is probably going to do a whole lot more"},{"speaker":"[bryan_boorstein]","startTime":2246.38,"endTime":2247.38,"body":"cool."},{"speaker":"[eric_helms]","startTime":2247.098,"endTime":2250.618,"body":"than like, but I have to try that like. I definitely like there's some videos of"},{"speaker":"[eric_helms]","startTime":2250.478,"endTime":2251.478,"body":"me like leaning"},{"speaker":"[bryan_boorstein]","startTime":2251.02,"endTime":2252.02,"body":"Yeah,"},{"speaker":"[eric_helms]","startTime":2251.418,"endTime":2256.458,"body":"over my my hamstring curl. Um, and I, I personally, I just go by feel"},{"speaker":"[bryan_boorstein]","startTime":2256.3,"endTime":2257.3,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":2256.698,"endTime":2259.978,"body":"like if it feels like there's greater stretch on it then I'm probably doing"},{"speaker":"[eric_helms]","startTime":2260.038,"endTime":2261.038,"body":"something right So"},{"speaker":"[bryan_boorstein]","startTime":2260.28,"endTime":2263.72,"body":"cool. I pretty much take the same with our side like that, Erin."},{"speaker":"[eric_helms]","startTime":2263.258,"endTime":2265.898,"body":"well, I don't got any M G in my gym, So so"},{"speaker":"[bryan_boorstein]","startTime":2265.4,"endTime":2268.68,"body":"Yeah, totally uh A and anything else before we move on next topic."},{"speaker":"[aaron_straker]","startTime":2268.986,"endTime":2272.186,"body":"Yeah, one thing. I thought that could be kind of practical as if you have in"},{"speaker":"[aaron_straker]","startTime":2272.266,"endTime":2277.146,"body":"your gym like, maybe not a very well developed seated leg curl where you"},{"speaker":"[aaron_straker]","startTime":2277.226,"endTime":2281.146,"body":"can't get that full stretch position like, maybe you're a little bit taller"},{"speaker":"[aaron_straker]","startTime":2281.306,"endTime":2283.786,"body":"like us. You know, we' all right around six foot or something like that."},{"speaker":"[aaron_straker]","startTime":2283.946,"endTime":2287.066,"body":"Maybe that lean forward could help you create a little bit extra stretch"},{"speaker":"[aaron_straker]","startTime":2287.306,"endTime":2290.266,"body":"tension. if the machine doesn't allow for that in itself."},{"speaker":"[bryan_boorstein]","startTime":2291.22,"endTime":2292.22,"body":"Yep,"},{"speaker":"[eric_helms]","startTime":2291.918,"endTime":2292.918,"body":"absolutely"},{"speaker":"[bryan_boorstein]","startTime":2293.24,"endTime":2297.72,"body":"sure cool. Um. Well, we want to talk a little bit here about uh, auto"},{"speaker":"[bryan_boorstein]","startTime":2297.96,"endTime":2302.6,"body":"regulation and I was actually listening to Uh you on the Mike Matthews"},{"speaker":"[bryan_boorstein]","startTime":2302.76,"endTime":2304.76,"body":"podcast Muscle for Life, Like in Dece"},{"speaker":"[bryan_boorstein]","startTime":2305.88,"endTime":2310.44,"body":"year, you guys were talking about auto regulating exercise selection And"},{"speaker":"[bryan_boorstein]","startTime":2310.76,"endTime":2314.76,"body":"you had mention that changing out isolation movements regularly is more or"},{"speaker":"[bryan_boorstein]","startTime":2314.84,"endTime":2319.64,"body":"less totally fine. I assume the low skill nature of the movement et Ctera,"},{"speaker":"[bryan_boorstein]","startTime":2319.8,"endTime":2322.92,"body":"so I just want to play Devil's Advocate for one second and get your"},{"speaker":"[bryan_boorstein]","startTime":2323.16,"endTime":2328.76,"body":"thoughts on the idea that isolations might be the best diagnostic tool"},{"speaker":"[bryan_boorstein]","startTime":2328.92,"endTime":2332.2,"body":"because they inherently have less contributing musculture that could"},{"speaker":"[bryan_boorstein]","startTime":2332.36,"endTime":2336.6,"body":"compensate under fatigue. and this could also provide especially good data"},{"speaker":"[bryan_boorstein]","startTime":2336.84,"endTime":2340.68,"body":"during a cut as we try to intenuate muscle loss and look for signs that"},{"speaker":"[bryan_boorstein]","startTime":2340.76,"endTime":2342.28,"body":"were succeeding at the objective. Right,"},{"speaker":"[eric_helms]","startTime":2344.138,"endTime":2347.978,"body":"yeah, I, uh. I don't even see this Deuv's advocate. I see it as almost a. Um."},{"speaker":"[eric_helms]","startTime":2349.178,"endTime":2350.618,"body":"I think my, my point with auto"},{"speaker":"[aaron_straker]","startTime":2350.446,"endTime":2351.446,"body":"Four."},{"speaker":"[eric_helms]","startTime":2350.778,"endTime":2354.698,"body":"regulating exercise selection was just to say, Hey, The end point that we want"},{"speaker":"[eric_helms]","startTime":2355.018,"endTime":2360.618,"body":"is diagnostic clarity, Um, and an effective stimulus and we have data to suggest"},{"speaker":"[eric_helms]","startTime":2360.778,"endTime":2366.458,"body":"that swapping out Uh, more complex movements, Uh, that require coactivation of"},{"speaker":"[eric_helms]","startTime":2366.618,"endTime":2371.738,"body":"muscles and uh, reactivating a motor pattern that is relatively challenging with"},{"speaker":"[eric_helms]","startTime":2371.818,"endTime":2374.938,"body":"an emphasis on Relatively. We're still talking about, you know, body building"},{"speaker":"[eric_helms]","startTime":2375.178,"endTime":2376.218,"body":"stuff, Um,"},{"speaker":"[eric_helms]","startTime":2377.498,"endTime":2381.658,"body":"that could reduce your capability to produce tension or force, and we have"},{"speaker":"[eric_helms]","startTime":2382.058,"endTime":2386.618,"body":"research that indirectly supports them. Um. I'm forgeting the author. We got a"},{"speaker":"[eric_helms]","startTime":2386.618,"endTime":2392.378,"body":"study on untrained women where they did um bench leg press and bic upcurls for"},{"speaker":"[eric_helms]","startTime":2392.458,"endTime":2396.778,"body":"twelve weeks, and you saw increases in strength at the six week and twelve week"},{"speaker":"[eric_helms]","startTime":2397.018,"endTime":2401.978,"body":"mark in all movements, But you only saw measurable hypertrophy Uh in the biceps"},{"speaker":"[eric_helms]","startTime":2402.138,"endTime":2405.658,"body":"at the six week mark and you had to wait until the twelve week Mar, before you"},{"speaker":"[eric_helms]","startTime":2405.658,"endTime":2409.978,"body":"saw the quaderce and peck hypertrophy, ostensibly from getting the motor"},{"speaker":"[eric_helms]","startTime":2410.058,"endTime":2413.738,"body":"patterns down on bench press and leg press while they figured out quote,"},{"speaker":"[eric_helms]","startTime":2413.898,"endTime":2419.418,"body":"unquote uh, bicy curls early be cause it's an isolation movement Um. That's the."},{"speaker":"[eric_helms]","startTime":2419.818,"endTime":2424.138,"body":"It's indirect. It's not like we have a mechanistic date on that Um, and the"},{"speaker":"[eric_helms]","startTime":2424.138,"endTime":2427.658,"body":"other study. That that is Interesting thing is a study by Raian colleagues that"},{"speaker":"[eric_helms]","startTime":2427.738,"endTime":2430.938,"body":"came out in twenty, eighteen or seventeen where they've took trained lifters."},{"speaker":"[eric_helms]","startTime":2431.178,"endTime":2435.178,"body":"Importantly, uh, and they said, Hey, you know we give you a body part split. Um,"},{"speaker":"[eric_helms]","startTime":2435.338,"endTime":2440.058,"body":"or rather, I think a full body split with with one movement per body part. Uh on"},{"speaker":"[eric_helms]","startTime":2440.138,"endTime":2443.498,"body":"three days, and here's a handful of exercise you can choose for each one and"},{"speaker":"[eric_helms]","startTime":2443.578,"endTime":2447.898,"body":"auto regulated group, while the other group had a fixed order. So, Um, the group"},{"speaker":"[eric_helms]","startTime":2448.058,"endTime":2453.178,"body":"that got to choose what they wanted grew better, Um, and I think the what the"},{"speaker":"[eric_helms]","startTime":2453.258,"endTime":2459.098,"body":"synthesis of those two studies tells me is that Um, so long as you don't have to"},{"speaker":"[eric_helms]","startTime":2459.178,"endTime":2463.258,"body":"repeat the learning pat, the learning process, you can probably induce some good"},{"speaker":"[eric_helms]","startTime":2463.338,"endTime":2467.738,"body":"hypertrophy. So another factor, the diagnostic thing to go back to that, Bri,"},{"speaker":"[eric_helms]","startTime":2467.978,"endTime":2472.218,"body":"and I think it's a great point is that. Yeah, you can jump around between"},{"speaker":"[eric_helms]","startTime":2472.538,"endTime":2476.298,"body":"movements. Um, but you still want to be able to have something to compare to"},{"speaker":"[eric_helms]","startTime":2476.458,"endTime":2480.298,"body":"Like you could do every variation of curls every single week and you'd probably"},{"speaker":"[eric_helms]","startTime":2480.378,"endTime":2483.418,"body":"be stimulating your biceps because it's not that hard to flex your damn elbow."},{"speaker":"[eric_helms]","startTime":2483.898,"endTime":2488.938,"body":"Um. However, how how do you know if you're making progress? Um, you would"},{"speaker":"[eric_helms]","startTime":2489.178,"endTime":2492.698,"body":"eventually know, cause you could look long that back long enough. but you might"},{"speaker":"[eric_helms]","startTime":2492.778,"endTime":2497.178,"body":"be introducing a lag time that is longer for diagnostics than the actual time"},{"speaker":"[eric_helms]","startTime":2497.258,"endTime":2500.698,"body":"that you could be improving that movement. like let's say, Every two weeks your"},{"speaker":"[eric_helms]","startTime":2501.018,"endTime":2504.218,"body":"uh preacher curl is going up, but it's every six weeks you do your preacher"},{"speaker":"[eric_helms]","startTime":2504.378,"endTime":2509.178,"body":"corurl. You know you, you. You got some some fog of war there that prevents you"},{"speaker":"[eric_helms]","startTime":2509.258,"endTime":2511.578,"body":"from knowing whether you're You should be making an adjustment."},{"speaker":"[bryan_boorstein]","startTime":2511.96,"endTime":2516.92,"body":"yeah, one thing Aaron and I have both noted is that there seems to be like"},{"speaker":"[bryan_boorstein]","startTime":2517.32,"endTime":2521.56,"body":"neural adaptations that need to take place even for isolation movements."},{"speaker":"[bryan_boorstein]","startTime":2521.58,"endTime":2522.58,"body":"Sometimes"},{"speaker":"[bryan_boorstein]","startTime":2523.16,"endTime":2529.64,"body":"we both had examples where we've started cycles. Um. at, call it two r. for"},{"speaker":"[bryan_boorstein]","startTime":2529.96,"endTime":2533.4,"body":"starting like ninety five pounds for ten raraps at twor, And then it almost"},{"speaker":"[bryan_boorstein]","startTime":2533.56,"endTime":2537.64,"body":"seems like every week we can add like two point five or five pounds and"},{"speaker":"[bryan_boorstein]","startTime":2537.8,"endTime":2541.16,"body":"still hi to Rr. And' like a curl, you know,"},{"speaker":"[bryan_boorstein]","startTime":2542.68,"endTime":2546.68,"body":"So that just led me to believe that that. maybe it wasn't as simple as just"},{"speaker":"[bryan_boorstein]","startTime":2546.76,"endTime":2550.04,"body":"like selecting whatever curl I want to do on any given day because of the"},{"speaker":"[bryan_boorstein]","startTime":2550.04,"endTime":2553.72,"body":"blurring of the diagnostics. But I guess at the end of the day with"},{"speaker":"[bryan_boorstein]","startTime":2553.8,"endTime":2556.92,"body":"hypersphe, like it isn't a diagnostic game. it's about simulating the"},{"speaker":"[bryan_boorstein]","startTime":2557.0,"endTime":2560.68,"body":"muscle seeing it grows. so it doesn't necessarily matter if you have the"},{"speaker":"[bryan_boorstein]","startTime":2560.62,"endTime":2561.62,"body":"information."},{"speaker":"[eric_helms]","startTime":2562.698,"endTime":2565.578,"body":"Yeah, and I, I think I think another another piece of that is its. it's"},{"speaker":"[eric_helms]","startTime":2565.658,"endTime":2568.298,"body":"somewhere on a spectrum, right. So like let's say, you can add two and a half"},{"speaker":"[eric_helms]","startTime":2568.458,"endTime":2573.658,"body":"kilos per week on a curl. and that is largely due to neurommuscular adaptations"},{"speaker":"[eric_helms]","startTime":2573.738,"endTime":2578.378,"body":"and not a cro change in cross sectionual area. That's not to say that it did"},{"speaker":"[eric_helms]","startTime":2578.618,"endTime":2583.098,"body":"nothing. However, if you compare the change in, let's say like the first time"},{"speaker":"[eric_helms]","startTime":2583.178,"endTime":2585.418,"body":"you do a new leg press first the next time"},{"speaker":"[bryan_boorstein]","startTime":2585.1,"endTime":2586.1,"body":"Yeah,"},{"speaker":"[eric_helms]","startTime":2585.498,"endTime":2589.098,"body":"you do it shit for me. That's a couple more skillets on there, like I,"},{"speaker":"[bryan_boorstein]","startTime":2588.94,"endTime":2589.94,"body":"yeah,"},{"speaker":"[eric_helms]","startTime":2589.338,"endTime":2593.018,"body":"or, or more like I. There are certain movements that you do where you're"},{"speaker":"[eric_helms]","startTime":2593.098,"endTime":2596.298,"body":"figuring it out where you increase the load like thirty percent. The next time"},{"speaker":"[eric_helms]","startTime":2596.378,"endTime":2603.338,"body":"you do it, you know, Um. So sure, two point five is is not a lot. Um, but it is"},{"speaker":"[eric_helms]","startTime":2603.418,"endTime":2607.338,"body":"a a larger percentage of a small number when you're doing isolation movements,"},{"speaker":"[eric_helms]","startTime":2607.498,"endTime":2610.858,"body":"but I think you're You're probably still getting a stimulus when you're figuring"},{"speaker":"[eric_helms]","startTime":2610.938,"endTime":2615.018,"body":"out a quote unquote isolation movement. I notice this even within session, like"},{"speaker":"[eric_helms]","startTime":2615.098,"endTime":2619.738,"body":"if I do a new, like Coral machine or something, I can go to failure on the first"},{"speaker":"[eric_helms]","startTime":2619.898,"endTime":2623.418,"body":"set and then with the same of reps, I can go to failure on the second set and"},{"speaker":"[eric_helms]","startTime":2623.418,"endTime":2627.978,"body":"I'm like, Pretty sure I got some fatigue there, you know, so, but it's It's not"},{"speaker":"[eric_helms]","startTime":2628.058,"endTime":2631.258,"body":"a huge difference. It's not like I go to failure and yout get ten and then I get"},{"speaker":"[eric_helms]","startTime":2631.338,"endTime":2634.058,"body":"fifteen rets on my next set, you know, so"},{"speaker":"[bryan_boorstein]","startTime":2634.12,"endTime":2636.92,"body":"well, even if you repeat performance, I mean, I would almost say that"},{"speaker":"[bryan_boorstein]","startTime":2637.32,"endTime":2639.72,"body":"still, like a small neural adaptation Mean"},{"speaker":"[eric_helms]","startTime":2639.558,"endTime":2640.558,"body":"exactly."},{"speaker":"[bryan_boorstein]","startTime":2640.52,"endTime":2642.52,"body":"depend depending on your your own body and how you are here."},{"speaker":"[eric_helms]","startTime":2643.418,"endTime":2644.538,"body":"yep, a hundred percent"},{"speaker":"[bryan_boorstein]","startTime":2645.48,"endTime":2647.08,"body":"Er thoughts. Anything to add?"},{"speaker":"[aaron_straker]","startTime":2647.786,"endTime":2652.666,"body":"I mean no, that is one, or I am really just purely curious on. you know. its."},{"speaker":"[aaron_straker]","startTime":2652.826,"endTime":2657.306,"body":"it's one of those things I find those progressed. Definitely the slowest for"},{"speaker":"[aaron_straker]","startTime":2657.546,"endTime":2662.986,"body":"myself. You know, I've been doing a bice a preacher for weeks and I get like"},{"speaker":"[aaron_straker]","startTime":2663.066,"endTime":2666.826,"body":"one Wp, Like I can progress the first set. After that. It's a lot more the"},{"speaker":"[aaron_straker]","startTime":2666.826,"endTime":2670.106,"body":"same, so maybe it's one of those things. I stop trying to push that one and"},{"speaker":"[aaron_straker]","startTime":2670.186,"endTime":2673.146,"body":"just bringing something else in and chase that that subjective. Just"},{"speaker":"[aaron_straker]","startTime":2674.406,"endTime":2675.406,"body":"I r on it."},{"speaker":"[bryan_boorstein]","startTime":2676.78,"endTime":2677.78,"body":"cool."},{"speaker":"[bryan_boorstein]","startTime":2678.6,"endTime":2680.52,"body":"Next thing to talk about, y."},{"speaker":"[eric_helms]","startTime":2679.578,"endTime":2683.178,"body":"Th. That's actually a good point that I would real quickly. I, um, I have long"},{"speaker":"[eric_helms]","startTime":2683.498,"endTime":2688.218,"body":"stopped trying to hit, or, or let's say not try. Uh, focusing on whether I'm"},{"speaker":"[eric_helms]","startTime":2688.298,"endTime":2692.698,"body":"progressing on isolation movements, Um, especially small muscle or isolation"},{"speaker":"[eric_helms]","startTime":2692.858,"endTime":2697.418,"body":"movements. Because like if you think about it like, I think it's not"},{"speaker":"[eric_helms]","startTime":2697.498,"endTime":2701.258,"body":"unreasonable to say that someone could do like strict Dubell curls, forty pounds"},{"speaker":"[eric_helms]","startTime":2701.338,"endTime":2705.658,"body":"for ten raps, and that same person could do strict squats with four hundred"},{"speaker":"[eric_helms]","startTime":2705.818,"endTime":2708.858,"body":"pounds for ten raraps. Like if you take a really well developed bodyuilder"},{"speaker":"[eric_helms]","startTime":2708.838,"endTime":2709.838,"body":"right, talkucking strict"},{"speaker":"[bryan_boorstein]","startTime":2709.66,"endTime":2710.66,"body":"yeah."},{"speaker":"[eric_helms]","startTime":2709.818,"endTime":2712.938,"body":"curls. Not not not with all you people who are thinking like, Oh man, I can do"},{"speaker":"[eric_helms]","startTime":2713.098,"endTime":2715.658,"body":"forties, but I can't squat out four hundred. It's because you're not really"},{"speaker":"[eric_helms]","startTime":2715.818,"endTime":2719.818,"body":"curling the forties, all right and body English, lean into the side, quadradist"},{"speaker":"[eric_helms]","startTime":2719.978,"endTime":2723.418,"body":"lamboron. come on, Um. so I think Um."},{"speaker":"[eric_helms]","startTime":2724.938,"endTime":2729.578,"body":"those are easy numberscause. It's just a decimal place difference. However, the"},{"speaker":"[eric_helms]","startTime":2729.578,"endTime":2733.898,"body":"person who is squatting four hundred probably spent a year trying to go from"},{"speaker":"[eric_helms]","startTime":2734.218,"endTime":2737.898,"body":"three eighty to four hundred, and that is not an option. There is no thirty"},{"speaker":"[eric_helms]","startTime":2738.138,"endTime":2743.098,"body":"eighths for you to grab, so you have to go from thirty five to forty. So a lot"},{"speaker":"[eric_helms]","startTime":2743.178,"endTime":2747.258,"body":"of the times when it comes to isolation movements, I just train hard, and then"},{"speaker":"[eric_helms]","startTime":2747.418,"endTime":2750.778,"body":"when my rowe or my pull down. so we're talking about biscepts are going up. Then"},{"speaker":"[eric_helms]","startTime":2750.778,"endTime":2754.618,"body":"I take that for, maybe it's part of the contributing factor and I also just"},{"speaker":"[eric_helms]","startTime":2754.778,"endTime":2756.298,"body":"subjectively go to my arms with"},{"speaker":"[bryan_boorstein]","startTime":2756.22,"endTime":2757.22,"body":"Mhm."},{"speaker":"[eric_helms]","startTime":2756.378,"endTime":2758.218,"body":"sticker. You know, so yeah,"},{"speaker":"[bryan_boorstein]","startTime":2758.84,"endTime":2760.84,"body":"Well, that's definitely a less stressful approach,"},{"speaker":"[aaron_straker]","startTime":2761.386,"endTime":2762.906,"body":"I do agree. I do like that."},{"speaker":"[aaron_straker]","startTime":2764.666,"endTime":2768.346,"body":"It's like I can have my compounds being like my, my meet and potatoes of what"},{"speaker":"[aaron_straker]","startTime":2768.346,"endTime":2771.226,"body":"I care about and then everything else is just like. I'm just here for fun Now"},{"speaker":"[eric_helms]","startTime":2772.378,"endTime":2776.778,"body":"yeah, exactly, 'cause some, some a tool is not useful if it doesn't do what it's"},{"speaker":"[eric_helms]","startTime":2777.018,"endTime":2781.818,"body":"supposed to do. so I think Um, isolation movements going back to your devil's"},{"speaker":"[eric_helms]","startTime":2781.438,"endTime":2782.438,"body":"art,"},{"speaker":"[bryan_boorstein]","startTime":2781.74,"endTime":2782.74,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":2782.218,"endTime":2786.378,"body":"Uh, devil's advocate, Brian, are great diagnostic tools to see if you're losing"},{"speaker":"[eric_helms]","startTime":2786.538,"endTime":2789.578,"body":"strength. I don't know if they're great diagnostics to see if you're gaining"},{"speaker":"[eric_helms]","startTime":2789.658,"endTime":2792.858,"body":"strength over the time frame that you might expect for the magnitude of change."},{"speaker":"[eric_helms]","startTime":2793.578,"endTime":2798.538,"body":"Um. so from a scientific perspective, Um, it's only useful to worry about things"},{"speaker":"[eric_helms]","startTime":2798.698,"endTime":2801.658,"body":"that you can actually measure changes in, And I think that's where a lot of"},{"speaker":"[eric_helms]","startTime":2801.818,"endTime":2805.898,"body":"people. so I confuse people. cause like I'm obviously a nerdy due to super"},{"speaker":"[eric_helms]","startTime":2805.978,"endTime":2808.538,"body":"analytical. But then someone like don't worry about that shit and they're like"},{"speaker":"[eric_helms]","startTime":2808.618,"endTime":2810.938,"body":"what I thought? You want me to worry about everything Like I'm assuming"},{"speaker":"[eric_helms]","startTime":2811.018,"endTime":2814.858,"body":"yourreadsheets. Everything ticked and I'm like I don't trust your ability to"},{"speaker":"[eric_helms]","startTime":2814.938,"endTime":2818.058,"body":"rate this subjectively. I don't think this is changing. I don't want to track a"},{"speaker":"[eric_helms]","startTime":2818.058,"endTime":2822.058,"body":"whole bunch of noise cause that's just taking you know away from your ability to"},{"speaker":"[eric_helms]","startTime":2822.218,"endTime":2824.938,"body":"to actually focus on what matters, and it takes mental stress,"},{"speaker":"[bryan_boorstein]","startTime":2824.74,"endTime":2825.74,"body":"yp,"},{"speaker":"[eric_helms]","startTime":2825.038,"endTime":2826.038,"body":"so"},{"speaker":"[eric_helms]","startTime":2826.618,"endTime":2830.938,"body":"everything should be simplified to the point that it needs to be to reduce the"},{"speaker":"[eric_helms]","startTime":2830.938,"endTime":2834.458,"body":"signal to noise, increase the signal to noise ratio, and I think a lot of times"},{"speaker":"[eric_helms]","startTime":2834.618,"endTime":2837.738,"body":"people are just tracking all kinds of variables that they can't even really"},{"speaker":"[eric_helms]","startTime":2837.478,"endTime":2838.478,"body":"track"},{"speaker":"[bryan_boorstein]","startTime":2837.98,"endTime":2838.98,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":2838.298,"endTime":2843.178,"body":"realistically. And it's just uh. Um. it's not even just a a neutral outcome."},{"speaker":"[eric_helms]","startTime":2843.258,"endTime":2846.058,"body":"it's it's a negative outcome be cause, they they. Those are things they have to"},{"speaker":"[eric_helms]","startTime":2845.758,"endTime":2846.758,"body":"worry about."},{"speaker":"[bryan_boorstein]","startTime":2846.6,"endTime":2851.0,"body":"Yeah, well, yeah, I mean for like fifteen of my twenty plus years training,"},{"speaker":"[bryan_boorstein]","startTime":2851.16,"endTime":2854.84,"body":"I think I've pretty much only trained with compound movements, so like you"},{"speaker":"[bryan_boorstein]","startTime":2854.92,"endTime":2857.24,"body":"know, at some level, um,"},{"speaker":"[bryan_boorstein]","startTime":2858.28,"endTime":2861.56,"body":"just focus on the big things and and good things happen. But I think that"},{"speaker":"[bryan_boorstein]","startTime":2861.64,"endTime":2864.84,"body":"this also kind of plays a little bit into my next question, which is on"},{"speaker":"[bryan_boorstein]","startTime":2864.92,"endTime":2866.6,"body":"maintenance volumecause. I've been very"},{"speaker":"[eric_helms]","startTime":2866.718,"endTime":2867.718,"body":"Hm."},{"speaker":"[bryan_boorstein]","startTime":2866.76,"endTime":2870.28,"body":"intrigued by this, Um. partially because like I've gone through periods of"},{"speaker":"[bryan_boorstein]","startTime":2870.36,"endTime":2872.84,"body":"time throughout my life where I've trained with really low volumes and"},{"speaker":"[bryan_boorstein]","startTime":2872.92,"endTime":2876.68,"body":"focused exclusively on compounds and things like that, and I never really"},{"speaker":"[bryan_boorstein]","startTime":2876.92,"endTime":2882.04,"body":"feel like I lose that much. Um. So maintenance Vol. volume studies seem to"},{"speaker":"[bryan_boorstein]","startTime":2882.12,"endTime":2885.96,"body":"demonstrate that somewhere between a third and a ninth of the volume that"},{"speaker":"[bryan_boorstein]","startTime":2886.04,"endTime":2889.56,"body":"it took to gain would be like a sufficient number to maintain. Um."},{"speaker":"[bryan_boorstein]","startTime":2890.68,"endTime":2894.12,"body":"when I was coached by Uh, your buddy Brian Miner, We, we worked together"},{"speaker":"[bryan_boorstein]","startTime":2894.28,"endTime":2897.08,"body":"for about six months, Um. I asked him this question about maintenance"},{"speaker":"[bryan_boorstein]","startTime":2897.32,"endTime":2899.8,"body":"volume. In his response was that he thinks that these one third to one"},{"speaker":"[bryan_boorstein]","startTime":2899.96,"endTime":2902.76,"body":"ninth numbers would probably work in the short term, but he wasn't as"},{"speaker":"[bryan_boorstein]","startTime":2902.92,"endTime":2906.2,"body":"confident that they would work long term, and I say long time thinking like"},{"speaker":"[bryan_boorstein]","startTime":2906.44,"endTime":2910.44,"body":"a year and a half two years consistently training at lower volumes. So the"},{"speaker":"[bryan_boorstein]","startTime":2910.44,"endTime":2913.56,"body":"question is do you think this is sustainable maintenance volume? Long term,"},{"speaker":"[bryan_boorstein]","startTime":2914.2,"endTime":2918.84,"body":"and how much my effort or relative intensity impact how much volume one"},{"speaker":"[bryan_boorstein]","startTime":2919.0,"endTime":2921.08,"body":"would need when going through these periods"},{"speaker":"[eric_helms]","startTime":2922.538,"endTime":2924.938,"body":"I, so I think there's a couple of things to consider on that'. A really good"},{"speaker":"[eric_helms]","startTime":2925.098,"endTime":2929.818,"body":"question is that I'm aware of more studies on maintenance of strength than I am"},{"speaker":"[eric_helms]","startTime":2929.898,"endTime":2934.858,"body":"on maintenance of muscle size. Um, I'm aware of far more studies on untrained"},{"speaker":"[eric_helms]","startTime":2935.098,"endTime":2939.578,"body":"individuals than trained individuals. Um. However, I actually got to dig into"},{"speaker":"[eric_helms]","startTime":2939.658,"endTime":2944.538,"body":"this research a fair bit for Uh, when I was making some videos to to calm people"},{"speaker":"[eric_helms]","startTime":2944.778,"endTime":2949.738,"body":"down about covet. Initially, like like W. What other I in a detraing research"},{"speaker":"[eric_helms]","startTime":2950.538,"endTime":2951.738,"body":"and I think Um,"},{"speaker":"[eric_helms]","startTime":2952.938,"endTime":2958.858,"body":"a very small dose can slow the rate of atrophy substantially to The. point where"},{"speaker":"[eric_helms]","startTime":2959.098,"endTime":2963.338,"body":"it takes a while before you even notice it. Um. I think, However, for actually"},{"speaker":"[eric_helms]","startTime":2963.738,"endTime":2968.138,"body":"maintenance of muscle size for a trained lifter, you probably need something"},{"speaker":"[eric_helms]","startTime":2968.378,"endTime":2973.178,"body":"more around one third to half uh. Of what would be the, Uh, like the minimum"},{"speaker":"[eric_helms]","startTime":2973.338,"endTime":2977.578,"body":"amount to to make some progress, strength, though I think is is a very"},{"speaker":"[eric_helms]","startTime":2977.818,"endTime":2980.618,"body":"interesting thing because you can actually be on a volume level where you're"},{"speaker":"[eric_helms]","startTime":2980.778,"endTime":2984.778,"body":"slowly losing size were getting stronger if the maintenance volume you do is at"},{"speaker":"[eric_helms]","startTime":2984.858,"endTime":2991.418,"body":"a very high load. Um, like if you were like a great study, Uh, that came out Uh,"},{"speaker":"[eric_helms]","startTime":2991.498,"endTime":2995.098,"body":"and more research being done that's coming out soon that I've been privileged to"},{"speaker":"[eric_helms]","startTime":2995.178,"endTime":3000.138,"body":"be a part of by Uh. Andre Lacus, Coracacus, Uh, affectionly known as pack, Uh,"},{"speaker":"[eric_helms]","startTime":3000.218,"endTime":3003.738,"body":"He's doing his Ph D on the minimum effect of dose of training and power lifters,"},{"speaker":"[eric_helms]","startTime":3004.058,"endTime":3007.978,"body":"One of the studies he did was a pilot study where one group Greek nationally"},{"speaker":"[eric_helms]","startTime":3008.138,"endTime":3012.858,"body":"qualified power lifters Um, did two sessions of squats per week, working up to a"},{"speaker":"[eric_helms]","startTime":3012.858,"endTime":3017.258,"body":"single at a nine to nine point five, r, P. E, and nothing else. So that's two"},{"speaker":"[eric_helms]","startTime":3017.498,"endTime":3022.298,"body":"reps that are considered working sets, Um, or working reps, even uh, doing that"},{"speaker":"[eric_helms]","startTime":3022.378,"endTime":3025.898,"body":"three times on bench on one time on deadlift, and their strength increased for"},{"speaker":"[eric_helms]","startTime":3025.978,"endTime":3029.338,"body":"about two mesocycles, and peaked around the four to seven week mark Before then"},{"speaker":"[eric_helms]","startTime":3029.338,"endTime":3033.338,"body":"it started taper off and there was slightly better, and I do mean slightly"},{"speaker":"[eric_helms]","startTime":3033.498,"endTime":3037.738,"body":"better and more consistent gains in the traditional puization group that did"},{"speaker":"[eric_helms]","startTime":3038.058,"endTime":3042.538,"body":"more than ten times the tonnage, Um. Training with the same number of days per"},{"speaker":"[eric_helms]","startTime":3042.618,"endTime":3048.298,"body":"week, so I think when you're talking about strength, it is highly confounded by"},{"speaker":"[eric_helms]","startTime":3049.018,"endTime":3054.618,"body":"Um. the exposure of specificity, Um, rather than simply just thinking about, Uh,"},{"speaker":"[eric_helms]","startTime":3055.098,"endTime":3058.138,"body":"that that physiological maintenance of muscle mass,"},{"speaker":"[bryan_boorstein]","startTime":3059.48,"endTime":3062.76,"body":"You by lowering the volume if the goals hyperche, like you, would"},{"speaker":"[bryan_boorstein]","startTime":3062.84,"endTime":3066.12,"body":"essentially expect a lot of that initially to be like circolasmic,"},{"speaker":"[eric_helms]","startTime":3067.898,"endTime":3072.538,"body":"I don't think Um. you're going to be alter. I think the the ratio of sarcolasmic"},{"speaker":"[eric_helms]","startTime":3072.698,"endTime":3078.058,"body":"to miofibular, Uh, hypertrophy, I, It can change slightly, but they operate in"},{"speaker":"[eric_helms]","startTime":3078.218,"endTime":3083.338,"body":"very narrow ranges. Um, I think Uh, and I wouldn't necessarily refer to it this"},{"speaker":"[eric_helms]","startTime":3083.418,"endTime":3086.538,"body":"way. I think when you drop your volume and half and you see a drop in muscle"},{"speaker":"[eric_helms]","startTime":3086.698,"endTime":3091.098,"body":"size initially, it is probably related to glycogen and the or associated water"},{"speaker":"[eric_helms]","startTime":3091.338,"endTime":3097.098,"body":"attention, Um, I would not necessarily call that uh, a Ch, a shift in in"},{"speaker":"[eric_helms]","startTime":3097.178,"endTime":3101.418,"body":"carcoplassm verse, ver smallfibular, I think it's an important distinction. Um,"},{"speaker":"[eric_helms]","startTime":3101.818,"endTime":3107.738,"body":"so so yeah, like you will notice some some size drops if you cut your carbs and"},{"speaker":"[eric_helms]","startTime":3107.738,"endTime":3108.938,"body":"going a delote, weak even,"},{"speaker":"[bryan_boorstein]","startTime":3108.54,"endTime":3109.54,"body":"right,"},{"speaker":"[eric_helms]","startTime":3109.018,"endTime":3110.858,"body":"but it doesn't mean you actually lost any muscle."},{"speaker":"[bryan_boorstein]","startTime":3111.48,"endTime":3113.72,"body":"Yeah, Interesting ain't any thoughts."},{"speaker":"[eric_helms]","startTime":3113.498,"endTime":3116.858,"body":"But like if you don't pequ wellel in a body willning show Nobdy, go well, No,"},{"speaker":"[eric_helms]","startTime":3117.018,"endTime":3119.738,"body":"No, we're going to give you the wind even though you're far smaller because you"},{"speaker":"[eric_helms]","startTime":3119.818,"endTime":3123.658,"body":"didn't actually lose any miofbular proteins. Like No, that's not a. That's not a"},{"speaker":"[eric_helms]","startTime":3123.658,"endTime":3126.698,"body":"thing. So a lot of us only care about what the appearance is anyway. So it's one"},{"speaker":"[eric_helms]","startTime":3126.438,"endTime":3127.438,"body":"of the same."},{"speaker":"[aaron_straker]","startTime":3128.026,"endTime":3131.626,"body":"that is. It's reassuring you know what I mean because we all have that thing"},{"speaker":"[aaron_straker]","startTime":3131.706,"endTime":3135.786,"body":"like where we take, you know, a week off from the gym or whatever, and those"},{"speaker":"[aaron_straker]","startTime":3135.946,"endTime":3140.666,"body":"fears kind of creep in. but I mean we know that it's that it's the the muscle"},{"speaker":"[aaron_straker]","startTime":3140.746,"endTime":3143.866,"body":"like a generation, just ofll the lower carbon and there. Buts"},{"speaker":"[aaron_straker]","startTime":3145.386,"endTime":3147.946,"body":"so it is nice to hear that there is like the research that backs set up, and"},{"speaker":"[aaron_straker]","startTime":3147.946,"endTime":3150.346,"body":"we know that it's just subject to Fe."},{"speaker":"[bryan_boorstein]","startTime":3151.56,"endTime":3154.52,"body":"Well, the thing I always do is when people worry about that sort of thing"},{"speaker":"[bryan_boorstein]","startTime":3154.6,"endTime":3158.84,"body":"as I refer them to that study. That was the one group that trained eighteen"},{"speaker":"[bryan_boorstein]","startTime":3159.08,"endTime":3162.04,"body":"or twenty four straight weeks, and the other group went six weeks on three"},{"speaker":"[bryan_boorstein]","startTime":3162.12,"endTime":3165.16,"body":"weeks off, six weeks on three weeks off, six weeks on. and then at the end"},{"speaker":"[bryan_boorstein]","startTime":3165.32,"endTime":3168.6,"body":"they all have the same results, so Uh, three weeks often didn't even really"},{"speaker":"[bryan_boorstein]","startTime":3168.76,"endTime":3171.0,"body":"seem to matter as long as you started training again."},{"speaker":"[eric_helms]","startTime":3172.458,"endTime":3176.938,"body":"Yeahp, you, essentially, um, Every time you take time off when you come back,"},{"speaker":"[eric_helms]","startTime":3177.018,"endTime":3179.658,"body":"you have an accelerated rate of returning to where you were,"},{"speaker":"[bryan_boorstein]","startTime":3179.46,"endTime":3180.46,"body":"Yp,"},{"speaker":"[eric_helms]","startTime":3180.458,"endTime":3187.018,"body":"Um, so uh, just just as a as a real world example, I mention how I had a hip hip"},{"speaker":"[eric_helms]","startTime":3187.178,"endTime":3191.018,"body":"surgery took a bunch of time off from squatting. When I did come back to it. Uh,"},{"speaker":"[eric_helms]","startTime":3190.958,"endTime":3191.958,"body":"I hit"},{"speaker":"[eric_helms]","startTime":3193.338,"endTime":3198.778,"body":"a high bar squat P. r. Twenty four weeks after surgery, so Um, and you know to"},{"speaker":"[eric_helms]","startTime":3198.858,"endTime":3203.418,"body":"get to the previous number that I'd hit before that of like five kilos less. I"},{"speaker":"[eric_helms]","startTime":3203.418,"endTime":3206.138,"body":"think I went. Yeah, I was like four twenty five. With my was my best highbor"},{"speaker":"[eric_helms]","startTime":3206.378,"endTime":3211.178,"body":"squat P. R, and I hit a four forty one. Um, It took me like my whole training"},{"speaker":"[eric_helms]","startTime":3211.258,"endTime":3214.858,"body":"career to get to to four twenty five, and then to get the four. Now not that I"},{"speaker":"[eric_helms]","startTime":3214.938,"endTime":3218.058,"body":"hir squat super regularly, but then to get to four forty one happened in sixteen"},{"speaker":"[eric_helms]","startTime":3218.218,"endTime":3223.178,"body":"weeks, so like very quickly I got back to where I was Um. and then I was"},{"speaker":"[eric_helms]","startTime":3223.338,"endTime":3227.418,"body":"training specifically with a high intensity low volume approach and doing a"},{"speaker":"[eric_helms]","startTime":3227.498,"endTime":3231.658,"body":"movement that I had not regularly included in loan. Behold, you know, hit a p."},{"speaker":"[eric_helms]","startTime":3231.818,"endTime":3235.578,"body":"R. So I think that's that's a great example of a number of the concepts we're"},{"speaker":"[eric_helms]","startTime":3235.358,"endTime":3236.358,"body":"talking about."},{"speaker":"[aaron_straker]","startTime":3237.066,"endTime":3240.186,"body":"I do have a follow up question to that and this is this a personal question"},{"speaker":"[aaron_straker]","startTime":3240.426,"endTime":3244.426,"body":"Being quickly honest, So I've had this theory right, purely theory that I"},{"speaker":"[aaron_straker]","startTime":3244.426,"endTime":3248.266,"body":"haven't really done any heavy back squatting in. I mean, probably over a year"},{"speaker":"[aaron_straker]","startTime":3248.506,"endTime":3252.426,"body":"now, right. I think the max I've done is maybe like two seventy five. That's"},{"speaker":"[aaron_straker]","startTime":3252.666,"endTime":3256.266,"body":"got to be eight nine months ago. my time best four twenty five."},{"speaker":"[aaron_straker]","startTime":3257.626,"endTime":3261.386,"body":"I, this theory that if I just train like hypertvy style like I am for a"},{"speaker":"[aaron_straker]","startTime":3261.386,"endTime":3265.546,"body":"couple of years and actually add some size to my quads. I can then spend for"},{"speaker":"[aaron_straker]","startTime":3265.866,"endTime":3270.666,"body":"six months doing a string cycle and N P from that and kind of what you said"},{"speaker":"[aaron_straker]","startTime":3271.546,"endTime":3276.266,"body":"has some. It's giving me hope that my, you know hope that, maybe purely just"},{"speaker":"[aaron_straker]","startTime":3276.426,"endTime":3280.346,"body":"hope it might have some like silence to it As what are your thoughts on that?"},{"speaker":"[eric_helms]","startTime":3282.538,"endTime":3287.738,"body":"I. I, I, I think that is the Uh. fundamental underlying rationale that I think"},{"speaker":"[eric_helms]","startTime":3287.818,"endTime":3293.178,"body":"has the most salient for periodization for resistance train is the concept of"},{"speaker":"[eric_helms]","startTime":3293.978,"endTime":3298.058,"body":"Um. greater cross sectional area. Um, maybe not in the short term, but"},{"speaker":"[eric_helms]","startTime":3298.298,"endTime":3302.938,"body":"eventually, long term, to some degree will contribute to strength. Uh, Although"},{"speaker":"[eric_helms]","startTime":3303.178,"endTime":3305.018,"body":"there is some debate in that, it just doesn't."},{"speaker":"[eric_helms]","startTime":3306.058,"endTime":3309.578,"body":"I. I don't think we have the measurement tools to to be sure that that can't be"},{"speaker":"[eric_helms]","startTime":3309.578,"endTime":3313.418,"body":"the case, and there are some physiological things that make it almost seem"},{"speaker":"[eric_helms]","startTime":3313.498,"endTime":3318.698,"body":"impossible that it couldn't be the case. Um. So, uh, yeah, the idea of doing"},{"speaker":"[eric_helms]","startTime":3318.938,"endTime":3323.898,"body":"volume and then doing strength and that resulting in better strength in the long"},{"speaker":"[eric_helms]","startTime":3324.058,"endTime":3327.898,"body":"run. I agree with. you know, that's how I program and I think that' even be true"},{"speaker":"[eric_helms]","startTime":3327.978,"endTime":3332.938,"body":"in the long run. I do think. however, that, um, some of the morphological"},{"speaker":"[eric_helms]","startTime":3333.178,"endTime":3336.298,"body":"changes that we get from doing volume on the movement we're trying to get"},{"speaker":"[eric_helms]","startTime":3336.378,"endTime":3339.498,"body":"stronger on are going to be a little more supportive than, let's say, doing like"},{"speaker":"[eric_helms]","startTime":3339.578,"endTime":3344.138,"body":"Ha squads like press leg extensions. Um, I think the first few months when you"},{"speaker":"[eric_helms]","startTime":3344.778,"endTime":3349.498,"body":"walk out a heavy back squat, your you like your interncostal muscles would be"},{"speaker":"[eric_helms]","startTime":3349.578,"endTime":3353.738,"body":"like whoa. Like you know, I haven't had a A. a bar on my back. Um,"},{"speaker":"[eric_helms]","startTime":3354.858,"endTime":3360.378,"body":"and uh, I think there will probably be very specific regional hypertry responses"},{"speaker":"[eric_helms]","startTime":3360.538,"endTime":3364.058,"body":"that won't quite be the same, but I think there'll be a ton of overlap and it"},{"speaker":"[eric_helms]","startTime":3364.218,"endTime":3369.418,"body":"certainly will will will be a a boon, long term as far as helping you, so yeah,"},{"speaker":"[eric_helms]","startTime":3369.498,"endTime":3373.338,"body":"I wouldn't be surprised you hit me up in three years. Let't know if you had a"},{"speaker":"[aaron_straker]","startTime":3373.226,"endTime":3376.746,"body":"Yeah, Bri, we might have to set that aside. Some point in the future we run"},{"speaker":"[eric_helms]","startTime":3373.358,"endTime":3374.358,"body":"pure, so"},{"speaker":"[aaron_straker]","startTime":3376.906,"endTime":3379.546,"body":"up, strike back and see if we can hit any of our old numbers,"},{"speaker":"[bryan_boorstein]","startTime":3379.8,"endTime":3382.76,"body":"I'm definitely not going to hi our squad heavy, though, that's like just"},{"speaker":"[bryan_boorstein]","startTime":3382.84,"endTime":3384.84,"body":"such a bad idea for me. We're only going,"},{"speaker":"[eric_helms]","startTime":3386.838,"endTime":3387.838,"body":"that's fine."},{"speaker":"[bryan_boorstein]","startTime":3388.92,"endTime":3393.08,"body":"Um, Eric. What are your thoughts on the use of a frequency D load? and I"},{"speaker":"[bryan_boorstein]","startTime":3393.16,"endTime":3397.24,"body":"guess the context would be like, You know, I went on a two week vacation,"},{"speaker":"[eric_helms]","startTime":3394.218,"endTime":3419.178,"body":"Hm. umm. Yeah, generally, um, and I'll give us some specific uh coveyats here"},{"speaker":"[bryan_boorstein]","startTime":3397.48,"endTime":3400.92,"body":"and instead of training five times a week, I just trained you know three"},{"speaker":"[bryan_boorstein]","startTime":3401.16,"endTime":3404.6,"body":"times a week, and then at the end of those two weeks I didn't. I didn't"},{"speaker":"[bryan_boorstein]","startTime":3404.68,"endTime":3407.64,"body":"train with less effort or less volume or anything. I just trained less"},{"speaker":"[bryan_boorstein]","startTime":3407.8,"endTime":3410.52,"body":"often and at the end of the two weeks I, I felt pretty good and I was able"},{"speaker":"[bryan_boorstein]","startTime":3410.6,"endTime":3413.48,"body":"to get another like four five weeks in before I took like a real de load."},{"speaker":"[bryan_boorstein]","startTime":3413.26,"endTime":3414.26,"body":"you know"},{"speaker":"[eric_helms]","startTime":3419.818,"endTime":3423.658,"body":"it. It's more about the total area under the curve of stress during a deload,"},{"speaker":"[eric_helms]","startTime":3423.818,"endTime":3429.418,"body":"but you need to be less right. Uh, whether you achieve that by two hardcore full"},{"speaker":"[eric_helms]","startTime":3429.498,"endTime":3433.898,"body":"body sessions when you normally train. Uh, you know five of those per week."},{"speaker":"[eric_helms]","startTime":3434.298,"endTime":3437.578,"body":"Yeah, those are hard sessions. No one would be like that. That wasn't a deloaded"},{"speaker":"[eric_helms]","startTime":3437.658,"endTime":3442.698,"body":"sessions like yeah, but only had two. you know. Um, that would be fine. Um. as"},{"speaker":"[eric_helms]","startTime":3443.018,"endTime":3446.938,"body":"would you know, for example, just taking a week off. even,"},{"speaker":"[bryan_boorstein]","startTime":3446.78,"endTime":3447.78,"body":"right, right,"},{"speaker":"[eric_helms]","startTime":3447.578,"endTime":3452.138,"body":"uh. The the main principles of a deal of a Dload are, I don't want to do so"},{"speaker":"[eric_helms]","startTime":3452.298,"endTime":3456.538,"body":"little that I detra. Uh, but I, but I want to make sure that I actually recover"},{"speaker":"[eric_helms]","startTime":3456.778,"endTime":3457.818,"body":"quite well. Um,"},{"speaker":"[eric_helms]","startTime":3458.938,"endTime":3461.738,"body":"and the the caveats now that are coming are,"},{"speaker":"[eric_helms]","startTime":3462.778,"endTime":3467.978,"body":"sometimes you need to deload a specific, uh, aspect or variable. I should say"},{"speaker":"[eric_helms]","startTime":3468.218,"endTime":3474.058,"body":"Uh, that has been the source of of of stress. Um, so for example, if you are"},{"speaker":"[eric_helms]","startTime":3474.138,"endTime":3478.138,"body":"getting dinged up and you've been doing an intensity block, uh in in a power"},{"speaker":"[eric_helms]","startTime":3478.378,"endTime":3482.538,"body":"lifting prep, Uh, and you did your did your meet? you wouldn't go well. I'm just"},{"speaker":"[eric_helms]","startTime":3482.618,"endTime":3486.298,"body":"going to work up the heavy singles. The next week. You basically did that for"},{"speaker":"[eric_helms]","startTime":3486.458,"endTime":3490.778,"body":"your taper and you're dinged up because of high load training. Ostensibly, so"},{"speaker":"[eric_helms]","startTime":3491.018,"endTime":3495.498,"body":"you don't really need to deload from the volume. You need a deload from the high"},{"speaker":"[eric_helms]","startTime":3495.278,"endTime":3496.278,"body":"loads."},{"speaker":"[bryan_boorstein]","startTime":3495.5,"endTime":3496.5,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":3496.538,"endTime":3499.978,"body":"Um, as an example, but if we're just talking straight high perety training, it's"},{"speaker":"[eric_helms]","startTime":3500.698,"endTime":3504.218,"body":"one way or another you're pushing higher volumes than you would for strength"},{"speaker":"[eric_helms]","startTime":3504.378,"endTime":3507.818,"body":"training, so you almost always need to break from the volume. Sometimes you"},{"speaker":"[eric_helms]","startTime":3507.978,"endTime":3509.738,"body":"might also need a break from the"},{"speaker":"[bryan_boorstein]","startTime":3509.42,"endTime":3510.42,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":3509.738,"endTime":3515.978,"body":"load. Um, so that I often incorporate. When I do like post block assessments. I"},{"speaker":"[eric_helms]","startTime":3516.058,"endTime":3520.538,"body":"ask questions about joint pain. Um, and sometimes my D loads will look different"},{"speaker":"[eric_helms]","startTime":3520.778,"endTime":3525.098,"body":"if that's present, along with just overall fatigue. and it might be some B, F R"},{"speaker":"[eric_helms]","startTime":3525.578,"endTime":3529.818,"body":"and no axial loading. Uh, just cut out a few movements, et Ctera type things"},{"speaker":"[eric_helms]","startTime":3529.518,"endTime":3530.518,"body":"like that."},{"speaker":"[bryan_boorstein]","startTime":3531.16,"endTime":3533.96,"body":"that's interesting. Yeah, I like that be cause. I. I kind of have two ways"},{"speaker":"[bryan_boorstein]","startTime":3534.04,"endTime":3537.32,"body":"that I tend to deload as well, and the frequency is just a new one I've"},{"speaker":"[bryan_boorstein]","startTime":3537.4,"endTime":3542.6,"body":"introduced, but I either like cut volume in half and do like six r i r on"},{"speaker":"[bryan_boorstein]","startTime":3542.76,"endTime":3546.52,"body":"everything, and I feel like that, just like flushes all the fatigue, but at"},{"speaker":"[bryan_boorstein]","startTime":3546.6,"endTime":3549.8,"body":"the same time it's so easy that I'm more tempted to just like, take a week"},{"speaker":"[bryan_boorstein]","startTime":3549.5,"endTime":3550.5,"body":"off"},{"speaker":"[bryan_boorstein]","startTime":3551.08,"endTime":3554.6,"body":"and then the other option is like I slice volume down to like a third, but"},{"speaker":"[bryan_boorstein]","startTime":3554.68,"endTime":3559.48,"body":"use the same exact loads that I was and I feel like I do. Feel physically"},{"speaker":"[bryan_boorstein]","startTime":3559.56,"endTime":3564.04,"body":"recovered doing that, but I never come out of that week with like as much"},{"speaker":"[bryan_boorstein]","startTime":3564.28,"endTime":3567.88,"body":"mental excitement about the next messo cyclecause. I'm like I just hit the"},{"speaker":"[bryan_boorstein]","startTime":3568.04,"endTime":3570.84,"body":"exact same loads that I'm going to have to hit the next week two. you know,"},{"speaker":"[eric_helms]","startTime":3571.818,"endTime":3572.938,"body":"Can I ask you us a question?"},{"speaker":"[bryan_boorstein]","startTime":3572.5,"endTime":3573.5,"body":"yep,"},{"speaker":"[eric_helms]","startTime":3574.058,"endTime":3577.178,"body":"How many times do you go into a de load and you're going to do it? Say quote,"},{"speaker":"[eric_helms]","startTime":3577.338,"endTime":3579.978,"body":"unquote. Traditionally like you said Like six r i R"},{"speaker":"[bryan_boorstein]","startTime":3579.58,"endTime":3580.58,"body":"yeah,"},{"speaker":"[eric_helms]","startTime":3580.218,"endTime":3585.418,"body":"training and less volume And you're surprised by how heavy it is or how hard it"},{"speaker":"[bryan_boorstein]","startTime":3585.4,"endTime":3587.88,"body":"right. yeah, be cause because you're not motivated. Yeah, you don't want to"},{"speaker":"[eric_helms]","startTime":3585.478,"endTime":3586.478,"body":"is. Does it happen?"},{"speaker":"[bryan_boorstein]","startTime":3587.88,"endTime":3588.92,"body":"do that. you don't want to be there."},{"speaker":"[eric_helms]","startTime":3589.578,"endTime":3591.418,"body":"So you do experience that. How about you en?"},{"speaker":"[aaron_straker]","startTime":3591.706,"endTime":3596.106,"body":"So I have an interesting lifestyle where my life deloades for me, so I move"},{"speaker":"[eric_helms]","startTime":3595.918,"endTime":3596.918,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":3596.346,"endTime":3600.266,"body":"kind of frequently so every move. I basically take a week off from the gym"},{"speaker":"[eric_helms]","startTime":3601.418,"endTime":3605.418,"body":"Yup, Okay, cool. So I used to think that I was just the god genius of"},{"speaker":"[eric_helms]","startTime":3605.498,"endTime":3609.578,"body":"programming. Be cause. a lot of my clients would say like Wow, Is this a deal?"},{"speaker":"[eric_helms]","startTime":3609.818,"endTime":3613.498,"body":"Week was harder than expected. I must have needed it and I go. Yes, I can see"},{"speaker":"[eric_helms]","startTime":3613.658,"endTime":3617.738,"body":"the future. you know. Um. but I've started to realize because I seen it with"},{"speaker":"[eric_helms]","startTime":3617.978,"endTime":3624.458,"body":"myself and I'm I. I, maybe I'm just too skeptical from my own good. Um, I'm"},{"speaker":"[eric_helms]","startTime":3624.618,"endTime":3628.538,"body":"like. I, t think I'm actually bringing the same intensity to this. I'm like Lih."},{"speaker":"[eric_helms]","startTime":3628.698,"endTime":3631.738,"body":"I normally bench two twenty five. This is only one eighty five. Like this will"},{"speaker":"[eric_helms]","startTime":3631.818,"endTime":3634.138,"body":"be easy, and then I'm like out a position and not carrying like, Oh"},{"speaker":"[bryan_boorstein]","startTime":3633.86,"endTime":3634.86,"body":"Yep,"},{"speaker":"[eric_helms]","startTime":3634.378,"endTime":3639.578,"body":"one eighty five's hard. so I think a lot of the times, Um, there is a benefit to"},{"speaker":"[eric_helms]","startTime":3639.818,"endTime":3644.058,"body":"to maintaining some intensity and maybe dropping volume even further unless you"},{"speaker":"[eric_helms]","startTime":3644.218,"endTime":3645.658,"body":"have some some dings, which"},{"speaker":"[bryan_boorstein]","startTime":3645.26,"endTime":3646.26,"body":"Mhm, Mhm,"},{"speaker":"[eric_helms]","startTime":3645.818,"endTime":3649.898,"body":"I think preclude that. So my typical personal deload that keeps me motivated,"},{"speaker":"[eric_helms]","startTime":3650.138,"endTime":3654.538,"body":"excited and focused is I might even go for some P rs, like I used to have, Um,"},{"speaker":"[eric_helms]","startTime":3655.178,"endTime":3659.098,"body":"like, Uh, my deload set up where I would just do one am rarap on the movements,"},{"speaker":"[eric_helms]","startTime":3659.578,"endTime":3663.018,"body":"and then uh, and then just dump anything that that I had a a joint pain, you"},{"speaker":"[eric_helms]","startTime":3663.098,"endTime":3667.578,"body":"know thing with, like, for example, I, I get uh, I'm thirty eight, so I"},{"speaker":"[eric_helms]","startTime":3667.658,"endTime":3672.218,"body":"occasionally get elbow tenentitis, Um, so I would just skip curls for the week,"},{"speaker":"[eric_helms]","startTime":3672.378,"endTime":3676.538,"body":"or maybe do B f r, and then just do. An am rarap on pull upps, and and and bench"},{"speaker":"[eric_helms]","startTime":3676.938,"endTime":3681.098,"body":"one set. you know, so you don't go into an araft. going, Huh delod, like you go"},{"speaker":"[eric_helms]","startTime":3681.178,"endTime":3685.498,"body":"into an amrap like let's go. and I think, Um, that allows me to kind of get the"},{"speaker":"[eric_helms]","startTime":3685.498,"endTime":3689.658,"body":"best of both worlds. Um, so yeah, and the only time I'd recommend against that"},{"speaker":"[eric_helms]","startTime":3689.738,"endTime":3693.098,"body":"folks is is like when you've been pushing intensity proximate to failure and"},{"speaker":"[eric_helms]","startTime":3692.758,"endTime":3693.758,"body":"load."},{"speaker":"[bryan_boorstein]","startTime":3693.86,"endTime":3694.86,"body":"Yeah, I definitely"},{"speaker":"[eric_helms]","startTime":3694.478,"endTime":3695.478,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3695.0,"endTime":3698.28,"body":"can resonate with the idea of getting out of position with a lightwight,"},{"speaker":"[bryan_boorstein]","startTime":3698.52,"endTime":3701.48,"body":"cause you're just like taking it for granted. And so it's that whole idea"},{"speaker":"[bryan_boorstein]","startTime":3701.64,"endTime":3703.96,"body":"of like I don't really want to be here anyway. So when I,"},{"speaker":"[eric_helms]","startTime":3703.918,"endTime":3704.918,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3704.44,"endTime":3707.72,"body":"when when I'm going to take like an easy deload, Now I think I just take"},{"speaker":"[bryan_boorstein]","startTime":3707.88,"endTime":3711.16,"body":"five days off and it just kind of like solves everything and right back at"},{"speaker":"[bryan_boorstein]","startTime":3710.78,"endTime":3711.78,"body":"it."},{"speaker":"[bryan_boorstein]","startTime":3712.06,"endTime":3713.06,"body":"Y,"},{"speaker":"[eric_helms]","startTime":3712.378,"endTime":3716.858,"body":"yep. yep. I used to be a lot more dogmatic about the systems I'd create like I"},{"speaker":"[eric_helms]","startTime":3712.378,"endTime":3716.858,"body":"yep. yep. I used to be a lot more dogmatic about the systems I'd create like I"},{"speaker":"[eric_helms]","startTime":3716.858,"endTime":3719.818,"body":"wrote it down on paper, So now we have to do it Like why? Because I wrote it"},{"speaker":"[eric_helms]","startTime":3716.858,"endTime":3719.818,"body":"wrote it down on paper, So now we have to do it Like why? Because I wrote it"},{"speaker":"[eric_helms]","startTime":3719.898,"endTime":3722.858,"body":"down like that's not a good reason and I'd be like all right. So you're going to"},{"speaker":"[eric_helms]","startTime":3719.898,"endTime":3722.858,"body":"down like that's not a good reason and I'd be like all right. So you're going to"},{"speaker":"[eric_helms]","startTime":3722.938,"endTime":3726.938,"body":"do. Uh, you know you normally do five by five at eighty five percent. Were're"},{"speaker":"[eric_helms]","startTime":3722.938,"endTime":3726.938,"body":"do. Uh, you know you normally do five by five at eighty five percent. Were're"},{"speaker":"[eric_helms]","startTime":3727.018,"endTime":3730.298,"body":"going to do two by five at seventy five percent and the person's like I don't"},{"speaker":"[eric_helms]","startTime":3727.018,"endTime":3730.298,"body":"going to do two by five at seventy five percent and the person's like I don't"},{"speaker":"[eric_helms]","startTime":3730.458,"endTime":3734.058,"body":"like this is boring. I don't and there's no reason to do this. You know, Um,"},{"speaker":"[eric_helms]","startTime":3730.458,"endTime":3734.058,"body":"like this is boring. I don't and there's no reason to do this. You know, Um,"},{"speaker":"[eric_helms]","startTime":3734.618,"endTime":3738.138,"body":"there's a number of ways around it like uh, back when I was on on the West Side"},{"speaker":"[eric_helms]","startTime":3734.618,"endTime":3738.138,"body":"there's a number of ways around it like uh, back when I was on on the West Side"},{"speaker":"[eric_helms]","startTime":3738.378,"endTime":3742.138,"body":"train, I would just have I'd replace my my days with D. E day. So then it would"},{"speaker":"[eric_helms]","startTime":3738.378,"endTime":3742.138,"body":"train, I would just have I'd replace my my days with D. E day. So then it would"},{"speaker":"[eric_helms]","startTime":3742.298,"endTime":3747.178,"body":"still be like high velocity training and I'd have like a an int al focus Um"},{"speaker":"[eric_helms]","startTime":3742.298,"endTime":3747.178,"body":"still be like high velocity training and I'd have like a an int al focus Um"},{"speaker":"[eric_helms]","startTime":3748.298,"endTime":3751.498,"body":"again. I don't like. I don't train that way now, but I think the philosophy"},{"speaker":"[eric_helms]","startTime":3751.658,"endTime":3754.538,"body":"behind it is the same if it's finding a way to deloade you from what has"},{"speaker":"[eric_helms]","startTime":3754.698,"endTime":3758.218,"body":"overloaded you. Uh, that is still motivating and keeps you in the right mental"},{"speaker":"[eric_helms]","startTime":3758.378,"endTime":3762.138,"body":"state. Um. and I think if you need a mental and aphysical deload, just just take"},{"speaker":"[eric_helms]","startTime":3762.218,"endTime":3765.418,"body":"the week off like it's not a big deal, you know, or do a frequency deloy. like"},{"speaker":"[eric_helms]","startTime":3765.418,"endTime":3768.938,"body":"you said, Just train like one full body session that week. That's sufficient to"},{"speaker":"[eric_helms]","startTime":3769.038,"endTime":3770.038,"body":"to not lose anything."},{"speaker":"[bryan_boorstein]","startTime":3770.6,"endTime":3773.72,"body":"there's pretty much no wrong way to deload as long as you flush the fatigue"},{"speaker":"[aaron_straker]","startTime":3775.306,"endTime":3776.346,"body":"and't actually do it."},{"speaker":"[eric_helms]","startTime":3775.738,"endTime":3778.938,"body":"exactly. You can only detra so much in a week, right, So"},{"speaker":"[bryan_boorstein]","startTime":3778.1,"endTime":3779.1,"body":"Yeahtally,"},{"speaker":"[bryan_boorstein]","startTime":3780.36,"endTime":3784.68,"body":"cool. So I have one more quick thing to discuss. Um, you will talk to"},{"speaker":"[bryan_boorstein]","startTime":3784.76,"endTime":3787.8,"body":"earlier about how you. you said that you know you could do the high"},{"speaker":"[bryan_boorstein]","startTime":3787.88,"endTime":3791.56,"body":"intensity low set thing and you know that's not your default, but like it"},{"speaker":"[bryan_boorstein]","startTime":3791.64,"endTime":3796.28,"body":"works and that's one way you could do it. So there's this idea that maybe"},{"speaker":"[bryan_boorstein]","startTime":3796.52,"endTime":3801.72,"body":"you just take twenty five to thirty effective reps per muscle group and how"},{"speaker":"[bryan_boorstein]","startTime":3801.88,"endTime":3805.72,"body":"you achieve those twenty five to thirty effective reps across the week is"},{"speaker":"[bryan_boorstein]","startTime":3805.64,"endTime":3809.72,"body":"is sort of up to you. And maybe the results aren't super impacted. Whether"},{"speaker":"[bryan_boorstein]","startTime":3809.8,"endTime":3814.84,"body":"you choose to do fifteen sets to three Rr, or do five sets to failure, or"},{"speaker":"[bryan_boorstein]","startTime":3814.92,"endTime":3818.68,"body":"something along those lines, So I know it's without your default, So I, I"},{"speaker":"[bryan_boorstein]","startTime":3818.68,"endTime":3821.96,"body":"don't know exactly what I'm asking, but maybe just at any thoughts you have"},{"speaker":"[bryan_boorstein]","startTime":3821.74,"endTime":3822.74,"body":"on that"},{"speaker":"[eric_helms]","startTime":3823.658,"endTime":3830.538,"body":"sure, Uh, effective reps. Um, is it? there probably is such a thing where they"},{"speaker":"[eric_helms]","startTime":3830.778,"endTime":3835.418,"body":"begin and where they end, and when they start being effective Into what degree I"},{"speaker":"[eric_helms]","startTime":3835.578,"endTime":3840.938,"body":"think is far less clear than anyone who is actually qua. I don't think it's"},{"speaker":"[eric_helms]","startTime":3841.018,"endTime":3844.778,"body":"quantifiable for an individual honest movement. I think it's different for each"},{"speaker":"[eric_helms]","startTime":3844.938,"endTime":3849.658,"body":"one Um, going hand in hand with the emerging data that suggests we can stop"},{"speaker":"[eric_helms]","startTime":3849.818,"endTime":3850.938,"body":"further away from failure."},{"speaker":"[eric_helms]","startTime":3851.598,"endTime":3852.598,"body":"Like"},{"speaker":"[eric_helms]","startTime":3853.578,"endTime":3858.138,"body":"according to strict effective ret theory, Or it's the last five reps of a set to"},{"speaker":"[eric_helms]","startTime":3858.218,"endTime":3862.858,"body":"failure. Um. There are some studies where there are zero effective reps where"},{"speaker":"[eric_helms]","startTime":3862.938,"endTime":3867.898,"body":"people have grown, so you know, like, if like, if you do a set of eight on"},{"speaker":"[eric_helms]","startTime":3867.978,"endTime":3871.818,"body":"squats with seventy percent of one r. M. For most people there were zero"},{"speaker":"[eric_helms]","startTime":3872.058,"endTime":3875.658,"body":"effective reps, But that's a very common like training programming. You know,"},{"speaker":"[eric_helms]","startTime":3875.818,"endTime":3879.098,"body":"approached to like, say a parallsing volume block, Then that's ostensibly going"},{"speaker":"[eric_helms]","startTime":3879.178,"endTime":3883.018,"body":"to produce hypertphy. Um. anyway, I think uh."},{"speaker":"[eric_helms]","startTime":3884.138,"endTime":3888.698,"body":"I think effective rep's useful concept illustrates the importance of ensuring"},{"speaker":"[eric_helms]","startTime":3888.858,"endTime":3893.418,"body":"that effort is there Um. where the reps begin to be effective and are not. I"},{"speaker":"[eric_helms]","startTime":3893.418,"endTime":3894.458,"body":"don't know. Um."},{"speaker":"[eric_helms]","startTime":3895.898,"endTime":3901.738,"body":"and as far as balancing whether you should do less volume, but higher effort or"},{"speaker":"[eric_helms]","startTime":3902.138,"endTime":3906.778,"body":"more volume and a lower effort, um, I think ultimately, this comes down to"},{"speaker":"[eric_helms]","startTime":3906.938,"endTime":3909.338,"body":"thinking about where do I get the most stimulus"},{"speaker":"[eric_helms]","startTime":3910.378,"endTime":3915.658,"body":"within a Uh. You know a training cycle that doesn't force me to deload too"},{"speaker":"[eric_helms]","startTime":3915.818,"endTime":3919.578,"body":"frequently, which by definition means a week of not getting a stimulus. So what"},{"speaker":"[eric_helms]","startTime":3919.738,"endTime":3923.498,"body":"is Net? When I back up far enough, Not what's the hardest way to train in the"},{"speaker":"[eric_helms]","startTime":3923.498,"endTime":3927.018,"body":"session, which is the traditional mindset of bodybuilders Like when I go to the"},{"speaker":"[eric_helms]","startTime":3927.098,"endTime":3931.098,"body":"gym, I want to leave the gym knowing that I busted my ass. So I think,"},{"speaker":"[eric_helms]","startTime":3931.178,"endTime":3935.498,"body":"psychologically it is no surprise to me that the Bro split is the most dominant"},{"speaker":"[eric_helms]","startTime":3935.658,"endTime":3942.538,"body":"form in in bodyuilders, because it allows you to put forth high effort and crush"},{"speaker":"[eric_helms]","startTime":3942.698,"endTime":3947.258,"body":"at each session and be recovered in time to do it again. And it is a sufficient"},{"speaker":"[eric_helms]","startTime":3947.418,"endTime":3952.458,"body":"volume, and you know without question that it was sufficient intensity and"},{"speaker":"[eric_helms]","startTime":3952.618,"endTime":3958.218,"body":"effort. So that certainly can work except for the people it doesn't work for and"},{"speaker":"[eric_helms]","startTime":3958.298,"endTime":3962.378,"body":"this will work great if you have great fantastic genetics, and if you're taking"},{"speaker":"[eric_helms]","startTime":3962.858,"endTime":3967.738,"body":"about a pharmacy and a half worth of anabolic steroids, So the fact that almost"},{"speaker":"[eric_helms]","startTime":3967.898,"endTime":3974.058,"body":"every I f b B pro does it and it works doesn't surprise me. The fact that it is"},{"speaker":"[eric_helms]","startTime":3974.298,"endTime":3979.738,"body":"very mixed in the Uh, amateur natural body building ranks, Uh, also doesn't"},{"speaker":"[eric_helms]","startTime":3979.978,"endTime":3983.418,"body":"surprise me because I don't think that approach is the most effective for for"},{"speaker":"[eric_helms]","startTime":3983.578,"endTime":3985.818,"body":"many people. Um. The"},{"speaker":"[aaron_straker]","startTime":3985.406,"endTime":3986.406,"body":"S"},{"speaker":"[eric_helms]","startTime":3985.818,"endTime":3989.178,"body":"Bro split worked for me when I first started, as it did for most people because"},{"speaker":"[eric_helms]","startTime":3989.338,"endTime":3993.578,"body":"most things do work, but I found to keep progressing some of the things that"},{"speaker":"[eric_helms]","startTime":3993.658,"endTime":3998.218,"body":"quote unquote unlocked. Uh. My next level of growth I remember was when I tried"},{"speaker":"[eric_helms]","startTime":3998.378,"endTime":4002.858,"body":"a six day upper lower split, Uh, where I had started biasing more of a bot. It"},{"speaker":"[eric_helms]","startTime":4002.938,"endTime":4006.698,"body":"didn't change my leg development, but all of a sudden myper body blew up and I"},{"speaker":"[eric_helms]","startTime":4006.778,"endTime":4010.618,"body":"essentially realizeed that my upper body was just waiting for me to do more, and"},{"speaker":"[eric_helms]","startTime":4010.778,"endTime":4015.178,"body":"it is very difficult to keep a high quality of more when you're only training"},{"speaker":"[eric_helms]","startTime":4015.258,"endTime":4016.778,"body":"each muscle group once per week, of"},{"speaker":"[bryan_boorstein]","startTime":4016.46,"endTime":4017.46,"body":"Mhm, Mhm,"},{"speaker":"[eric_helms]","startTime":4016.858,"endTime":4018.138,"body":"sometimes even twice per week."},{"speaker":"[eric_helms]","startTime":4019.178,"endTime":4024.138,"body":"So I used to be a higher frequency advocate because I thought well, the amount"},{"speaker":"[eric_helms]","startTime":4024.298,"endTime":4028.138,"body":"of volume in intensity in a single session should be sufficient to produce a"},{"speaker":"[eric_helms]","startTime":4028.218,"endTime":4031.418,"body":"stimulus, but not so high that you can't train it. then again, frequently be"},{"speaker":"[eric_helms]","startTime":4031.418,"endTime":4035.178,"body":"cause. that'll give you the most like net Ay under the curve of stimulus. Um."},{"speaker":"[eric_helms]","startTime":4035.498,"endTime":4042.698,"body":"However, I think how much one can do varies. Um. There are some in house meta"},{"speaker":"[eric_helms]","startTime":4042.858,"endTime":4046.138,"body":"regression that James Creeger has done that suggests Hey, maybe around six to"},{"speaker":"[eric_helms]","startTime":4046.218,"endTime":4050.538,"body":"ten sets per muscle group depending on proximity to failure. Is what"},{"speaker":"[eric_helms]","startTime":4051.898,"endTime":4054.618,"body":"where you might want to stop? Because after that to good diminishing returns"},{"speaker":"[eric_helms]","startTime":4054.698,"endTime":4057.898,"body":"with an acccession. So then you start to think all rightight, Well, if if from"},{"speaker":"[eric_helms]","startTime":4058.058,"endTime":4061.498,"body":"prior tracking of my data, I need fifteen cents per muscle group, that pretty"},{"speaker":"[eric_helms]","startTime":4061.578,"endTime":4064.538,"body":"much tells you you need to train that muss group two or three times per week,"},{"speaker":"[eric_helms]","startTime":4064.478,"endTime":4065.478,"body":"right"},{"speaker":"[eric_helms]","startTime":4066.378,"endTime":4072.298,"body":"so I think Um frequency as a function of volume is where I'm at now, rather than"},{"speaker":"[eric_helms]","startTime":4072.378,"endTime":4076.378,"body":"high frequency as an independent positive effect and the meta analysis that have"},{"speaker":"[eric_helms]","startTime":4076.378,"endTime":4079.498,"body":"come out for both strength and hypertriphure are actually in support of that."},{"speaker":"[eric_helms]","startTime":4079.738,"endTime":4083.978,"body":"When you look at volume equated studies the effect of frequency is typically non"},{"speaker":"[eric_helms]","startTime":4084.138,"endTime":4089.338,"body":"significant and trivial to small at best. However, when you look at not volume"},{"speaker":"[eric_helms]","startTime":4089.418,"endTime":4093.178,"body":"equated studies, higher frequency training is better, and that doesn't mean it's"},{"speaker":"[eric_helms]","startTime":4093.338,"endTime":4097.018,"body":"caused by the higher frequency. It's confounded by volume, but that's indirect"},{"speaker":"[eric_helms]","startTime":4097.418,"endTime":4101.818,"body":"support of the concept, Uh. that if you want to do higher volume training, you"},{"speaker":"[eric_helms]","startTime":4102.058,"endTime":4105.5779999999995,"body":"eventually will probably need to increase your frequency per muscle group or"},{"speaker":"[eric_helms]","startTime":4105.978,"endTime":4108.138,"body":"movement to facilitate the utility"},{"speaker":"[bryan_boorstein]","startTime":4107.9,"endTime":4108.9,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":4108.4580000000005,"endTime":4114.298,"body":"of that volume. So anyway, that was a a rambling uh rant, but the the kind of"},{"speaker":"[eric_helms]","startTime":4114.618,"endTime":4118.778,"body":"my, my default setting. Like if I just assume you're You're under the largest"},{"speaker":"[eric_helms]","startTime":4118.938,"endTime":4122.378,"body":"part of the bell curve is. Let's train each muscle group two to three times per"},{"speaker":"[eric_helms]","startTime":4122.538,"endTime":4126.298,"body":"week, and roughly evenly distribute your volume in a way that's conducive to"},{"speaker":"[eric_helms]","startTime":4126.378,"endTime":4129.738,"body":"recovery. So we might have two high volume days in one moderate or low volume"},{"speaker":"[eric_helms]","startTime":4129.898,"endTime":4133.578,"body":"day in the middle between them and then Rinson repeat, and make sure we've got"},{"speaker":"[eric_helms]","startTime":4133.738,"endTime":4137.258,"body":"at least a couple days off before the day. one of those three starts again in"},{"speaker":"[eric_helms]","startTime":4137.258,"endTime":4140.778,"body":"the next microcycle, And that just makes sure that you're as fresh as possible."},{"speaker":"[eric_helms]","startTime":4140.938,"endTime":4143.818,"body":"You're getting the best benefits of all of those. And then I also have to think"},{"speaker":"[eric_helms]","startTime":4143.978,"endTime":4146.698,"body":"about all right. Well, how close to failure? I going at these one of those"},{"speaker":"[eric_helms]","startTime":4146.778,"endTime":4150.138,"body":"sessions. Which exercises are my choosing, men of transment along musc length."},{"speaker":"[eric_helms]","startTime":4150.298,"endTime":4154.138,"body":"On which day or which not day, so that I can get a good stimulus, but allow them"},{"speaker":"[eric_helms]","startTime":4154.218,"endTime":4155.898,"body":"to have a productive session each time."},{"speaker":"[bryan_boorstein]","startTime":4157.72,"endTime":4162.36,"body":"cool. No, I like that. I think. Uh, what I'm seeing, a lot of the the"},{"speaker":"[bryan_boorstein]","startTime":4162.44,"endTime":4166.04,"body":"people that are now like, maybe not all the body like I have P. be body"},{"speaker":"[bryan_boorstein]","startTime":4166.12,"endTime":4168.84,"body":"builders. For the most part, I do see the bro split, but I'm seeing a lot"},{"speaker":"[bryan_boorstein]","startTime":4168.92,"endTime":4173.32,"body":"of people like you know, John Jewe and Luke Miller and Paul Carter, or some"},{"speaker":"[bryan_boorstein]","startTime":4173.32,"endTime":4178.2,"body":"of those guys. They're all in on this like pushpole rest, legs rest split."},{"speaker":"[bryan_boorstein]","startTime":4178.44,"endTime":4181.64,"body":"So each thing's getting hit like every five days and they, they're a little"},{"speaker":"[bryan_boorstein]","startTime":4181.72,"endTime":4185.4,"body":"bit more on the like higher intensity side of things versus the volume side"},{"speaker":"[bryan_boorstein]","startTime":4185.48,"endTime":4188.52,"body":"of thing. So um, it's just interesting, Kind of looking at the way that"},{"speaker":"[bryan_boorstein]","startTime":4188.6,"endTime":4192.52,"body":"that's split upcause. I, I also agree with you that I don't really like"},{"speaker":"[bryan_boorstein]","startTime":4192.68,"endTime":4195.64,"body":"training a muscle group once once a week like I feel like there's four days"},{"speaker":"[bryan_boorstein]","startTime":4195.8,"endTime":4199.16,"body":"where I. it's just completely recovered and then nothing iss happening. Um,"},{"speaker":"[bryan_boorstein]","startTime":4199.56,"endTime":4203.48,"body":"but I guess there might still be utility in doing a higher intensity"},{"speaker":"[bryan_boorstein]","startTime":4203.72,"endTime":4206.12,"body":"approach, but still making sure that you're hitting frequency when your"},{"speaker":"[bryan_boorstein]","startTime":4206.28,"endTime":4210.12,"body":"muscles recovered versus waiting a week for no reason, just cause it's on"},{"speaker":"[bryan_boorstein]","startTime":4210.06,"endTime":4211.06,"body":"the schedule for a week."},{"speaker":"[eric_helms]","startTime":4212.218,"endTime":4215.418,"body":"Yeah, I would also put forth. It's actually Almos. impossible to train a Musc"},{"speaker":"[eric_helms]","startTime":4215.578,"endTime":4218.298,"body":"group once per week, unless you're literally just training once per week."},{"speaker":"[bryan_boorstein]","startTime":4218.76,"endTime":4219.88,"body":"Oh yeah, yeah,"},{"speaker":"[eric_helms]","startTime":4218.938,"endTime":4222.618,"body":"Like people think people think with the row split that they're training each"},{"speaker":"[bryan_boorstein]","startTime":4222.22,"endTime":4223.22,"body":"right."},{"speaker":"[eric_helms]","startTime":4222.698,"endTime":4224.858,"body":"mussle group once per week. But um,"},{"speaker":"[eric_helms]","startTime":4225.898,"endTime":4229.098,"body":"like here's one, Does deadlifts go on back day or like day?"},{"speaker":"[aaron_straker]","startTime":4229.066,"endTime":4230.106,"body":"'s age old question."},{"speaker":"[bryan_boorstein]","startTime":4229.16,"endTime":4231.48,"body":"I think it's always a hip. Pich is a hip pinch."},{"speaker":"[eric_helms]","startTime":4232.558,"endTime":4233.558,"body":"right?"},{"speaker":"[bryan_boorstein]","startTime":4232.86,"endTime":4233.86,"body":"Yeah,"},{"speaker":"[eric_helms]","startTime":4233.738,"endTime":4238.058,"body":"so uh, like If you look at some of the like, the the mid two thousands, uh, body"},{"speaker":"[eric_helms]","startTime":4238.218,"endTime":4243.258,"body":"part splits. They've got you know deadlift on back day. Uh, squats on leg day"},{"speaker":"[eric_helms]","startTime":4243.418,"endTime":4245.178,"body":"Like okay, So so now we're training our"},{"speaker":"[bryan_boorstein]","startTime":4245.26,"endTime":4246.26,"body":"twice right,"},{"speaker":"[eric_helms]","startTime":4245.338,"endTime":4248.538,"body":"glutes twice per week. And and generally legs, right, um,"},{"speaker":"[eric_helms]","startTime":4249.578,"endTime":4254.298,"body":"they've got uh, you know, poles and push downs on on their their their back"},{"speaker":"[bryan_boorstein]","startTime":4254.06,"endTime":4255.06,"body":"Mhm,"},{"speaker":"[eric_helms]","startTime":4254.538,"endTime":4257.738,"body":"day. And we're forgetting that the long head of the tri upps is a shoulder"},{"speaker":"[eric_helms]","startTime":4257.898,"endTime":4262.378,"body":"extensor, right, um, we're forgetting that the that the bicepts is a weak"},{"speaker":"[eric_helms]","startTime":4262.538,"endTime":4266.458,"body":"shoulder flexure. Uh, we' forget like if youve got pullos in there, you're doing"},{"speaker":"[eric_helms]","startTime":4266.278,"endTime":4267.278,"body":"that for your las."},{"speaker":"[bryan_boorstein]","startTime":4266.78,"endTime":4267.78,"body":"yeah,"},{"speaker":"[eric_helms]","startTime":4267.178,"endTime":4271.018,"body":"you' forget it in arets position. The pecks are actually involved. Like so"},{"speaker":"[eric_helms]","startTime":4272.058,"endTime":4276.298,"body":"you know, like, and your arm day is of course redundant to all your presses, and"},{"speaker":"[eric_helms]","startTime":4276.378,"endTime":4279.418,"body":"your and your puless, your shoulder days, of course redundant to those as well."},{"speaker":"[eric_helms]","startTime":4279.818,"endTime":4285.498,"body":"so it's like, Yeah, it's a one day per week split for your quaotz, you know like"},{"speaker":"[bryan_boorstein]","startTime":4285.56,"endTime":4287.16,"body":"yeah, yeah, yeah, yeah,"},{"speaker":"[eric_helms]","startTime":4285.818,"endTime":4290.298,"body":"that's that's all we got, you know, and your calves. you know. Basically so so I"},{"speaker":"[eric_helms]","startTime":4290.298,"endTime":4295.018,"body":"think, when it really comes down to it, I think. Um, there is a lot more overlap"},{"speaker":"[eric_helms]","startTime":4295.178,"endTime":4298.538,"body":"than bodybuilders realize, because they categorize muscles in a way that our"},{"speaker":"[eric_helms]","startTime":4298.538,"endTime":4299.578,"body":"body doesn't actually move."},{"speaker":"[bryan_boorstein]","startTime":4299.26,"endTime":4300.26,"body":"Mhm."},{"speaker":"[eric_helms]","startTime":4299.718,"endTime":4300.718,"body":"You know,"},{"speaker":"[bryan_boorstein]","startTime":4300.92,"endTime":4304.76,"body":"I remember doing a bro split in the the early days of training too, and I"},{"speaker":"[bryan_boorstein]","startTime":4304.92,"endTime":4308.76,"body":"had a arm day, but I always put like dips and then I would put like"},{"speaker":"[bryan_boorstein]","startTime":4308.92,"endTime":4312.6,"body":"supated, pull upps on there because I was like That's more bicepts and then"},{"speaker":"[bryan_boorstein]","startTime":4312.68,"endTime":4316.2,"body":"I would get sore in my back and in my chest on my arm day. So I was"},{"speaker":"[bryan_boorstein]","startTime":4316.28,"endTime":4317.72,"body":"definitely hiting it twice a week,"},{"speaker":"[eric_helms]","startTime":4318.458,"endTime":4322.218,"body":"Yeah, I got bench on my on my cheests day, and then I've got close grip bench on"},{"speaker":"[eric_helms]","startTime":4322.378,"endTime":4324.858,"body":"my. Uh, my, my trice of day, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":4324.36,"endTime":4325.96,"body":"right, right, cool."},{"speaker":"[eric_helms]","startTime":4326.038,"endTime":4327.038,"body":"hundred percent"},{"speaker":"[bryan_boorstein]","startTime":4327.48,"endTime":4331.08,"body":"Well, that's all the questions that I had for you. Erarin got anything else"},{"speaker":"[bryan_boorstein]","startTime":4330.94,"endTime":4331.94,"body":"to add, Brother."},{"speaker":"[aaron_straker]","startTime":4332.826,"endTime":4336.426,"body":"I mean, this was a sweet epode for me just absorbing all this. It's nice to"},{"speaker":"[aaron_straker]","startTime":4336.506,"endTime":4339.466,"body":"just sit there and put it on my head as opposed to talking a lot. So it wass"},{"speaker":"[aaron_straker]","startTime":4339.546,"endTime":4341.866,"body":"cool to take a back seat on this episode A little bit. For sure."},{"speaker":"[bryan_boorstein]","startTime":4342.92,"endTime":4346.68,"body":"Yeah, well, I'm really really thankful that you were here with us and dropp"},{"speaker":"[bryan_boorstein]","startTime":4346.84,"endTime":4349.64,"body":"in all the knowledge, and I know our listeners are going to love it as"},{"speaker":"[bryan_boorstein]","startTime":4349.26,"endTime":4350.26,"body":"well."},{"speaker":"[aaron_straker]","startTime":4350.106,"endTime":4353.626,"body":"Yeah, so before we kind of head out air, can you tell everyone where they can"},{"speaker":"[aaron_straker]","startTime":4353.626,"endTime":4357.146,"body":"find you once again and anything new that you're going to be up to her to"},{"speaker":"[aaron_straker]","startTime":4357.086,"endTime":4358.086,"body":"look out from for you?"},{"speaker":"[eric_helms]","startTime":4359.018,"endTime":4362.378,"body":"absolutely first. Just want to say thank you, you both Farab. Me on fantastic"},{"speaker":"[eric_helms]","startTime":4362.618,"endTime":4367.418,"body":"discussion. I really enjoyed it. Um, best place to find me. Uh, almost one stop"},{"speaker":"[eric_helms]","startTime":4367.658,"endTime":4371.258,"body":"shop would be three D, muscle Journey Dot com. That is the number three, the"},{"speaker":"[eric_helms]","startTime":4371.258,"endTime":4376.058,"body":"letter Ded, and muscle journey. Uh. From there you can find links to my books to"},{"speaker":"[eric_helms]","startTime":4376.218,"endTime":4380.218,"body":"mass to our blogs on Thirty Muscles Journey that I contribute to, Uh to the"},{"speaker":"[eric_helms]","startTime":4380.218,"endTime":4384.538,"body":"Three Muscle Journey Podcast, And then the only other two places I recommend are"},{"speaker":"[eric_helms]","startTime":4384.698,"endTime":4389.338,"body":"on any podcast platform looking for iron culture. That's me and oar Eaf talking"},{"speaker":"[eric_helms]","startTime":4389.578,"endTime":4396.378,"body":"about all things, Uh, strength hypertrophy, whether it's culture science, Uh"},{"speaker":"[eric_helms]","startTime":4396.618,"endTime":4397.658,"body":"competition. the whole Nine"},{"speaker":"[bryan_boorstein]","startTime":4397.62,"endTime":4398.62,"body":"It's so good."},{"speaker":"[eric_helms]","startTime":4397.898,"endTime":4404.058,"body":"yards history, thank you. Um, and then finally, Uh, check out, Uh, athlms."},{"speaker":"[eric_helms]","startTime":4404.138,"endTime":4407.818,"body":"threei, M, j on Instigram, Where all of the stuff I do on other people's"},{"speaker":"[eric_helms]","startTime":4407.978,"endTime":4412.538,"body":"platforms I will post, So like this podcast will probably be a square. Uh, and"},{"speaker":"[eric_helms]","startTime":4412.778,"endTime":4414.058,"body":"yeah, all like good stuff,"},{"speaker":"[bryan_boorstein]","startTime":4414.04,"endTime":4415.48,"body":"Swet, thanks again, man."},{"speaker":"[aaron_straker]","startTime":4415.486,"endTime":4416.486,"body":"Awesome. Yeah,"},{"speaker":"[eric_helms]","startTime":4416.238,"endTime":4417.238,"body":"my pleasure."},{"speaker":"[aaron_straker]","startTime":4416.426,"endTime":4419.546,"body":"thank you, Doctor A comes for joining us on this episode of Each train"},{"speaker":"[aaron_straker]","startTime":4419.786,"endTime":4422.906,"body":"prospered as always, Guys, thank you for listening, and we will talk to you"},{"speaker":"[aaron_straker]","startTime":4422.726,"endTime":4423.726,"body":"next week."}]}