{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":28.2,"endTime":31.32,"body":"Happy Tuesday, everyone, we come back to another episode of each train."},{"speaker":"[aaron_straker]","startTime":31.56,"endTime":35.88,"body":"Prosper today, Brian and myself are going to cover a handful of reasons why"},{"speaker":"[aaron_straker]","startTime":36.04,"endTime":40.04,"body":"your legs aren't growing. something Brian and I know very much about because"},{"speaker":"[aaron_straker]","startTime":39.74,"endTime":40.74,"body":"we"},{"speaker":"[bryan_boorstein]","startTime":40.08,"endTime":41.08,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":40.519999999999996,"endTime":43.8,"body":"struggled for many years and it is something that we would often talk about"},{"speaker":"[aaron_straker]","startTime":43.96,"endTime":47.480000000000004,"body":"with our own frustrations. So before we get into that brand, what's latest"},{"speaker":"[aaron_straker]","startTime":47.260000000000005,"endTime":48.260000000000005,"body":"with you?"},{"speaker":"[bryan_boorstein]","startTime":49.34,"endTime":53.66,"body":"What is the latest? we just recorded with Eric Helms a couple of days ago."},{"speaker":"[bryan_boorstein]","startTime":53.82,"endTime":58.22,"body":"That episode just dropped. so uh, as of us recording this right now, this"},{"speaker":"[bryan_boorstein]","startTime":58.38,"endTime":61.74,"body":"moment that episode dropped. so make sure you go check that out on all the"},{"speaker":"[bryan_boorstein]","startTime":61.82,"endTime":66.53999999999999,"body":"platforms. It hit super hard. Er, it came and delivered great conversation."},{"speaker":"[bryan_boorstein]","startTime":66.88,"endTime":67.88,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":68.86,"endTime":74.62,"body":"in my world, my intgram is still hacked. As of this moment, I'm still"},{"speaker":"[bryan_boorstein]","startTime":74.78,"endTime":79.34,"body":"keeping hope alive, but also, Um, kind of in the mindset of acceptance, you"},{"speaker":"[bryan_boorstein]","startTime":79.34,"endTime":82.22,"body":"know a worse case scenario. I don't get my account back. I have a new"},{"speaker":"[bryan_boorstein]","startTime":82.46000000000001,"endTime":86.7,"body":"account and uh, I just need to kind of move forward from there and keep"},{"speaker":"[bryan_boorstein]","startTime":86.86,"endTime":89.9,"body":"putting out content and talking about things that are important to me and"},{"speaker":"[bryan_boorstein]","startTime":90.22,"endTime":93.5,"body":"uh, nothing else really changes from there. So Um,"},{"speaker":"[bryan_boorstein]","startTime":94.7,"endTime":98.3,"body":"still waiting on Instagram. It is what it is and then I guess, uh,"},{"speaker":"[bryan_boorstein]","startTime":99.42,"endTime":104.06,"body":"regarding my like, diet and training and stuff like that body weight was"},{"speaker":"[bryan_boorstein]","startTime":104.3,"endTime":108.3,"body":"was super down. Um, I think I even mentioned on the last episode that I"},{"speaker":"[bryan_boorstein]","startTime":108.38,"endTime":111.9,"body":"dropped something like four pounds in ten days and I'm actually really glad"},{"speaker":"[bryan_boorstein]","startTime":112.06,"endTime":115.42,"body":"that it's It's kind of stabilized since then because that was just a little"},{"speaker":"[bryan_boorstein]","startTime":115.58,"endTime":119.58,"body":"too much for me and I'm up about a pound pound and a half from where it"},{"speaker":"[bryan_boorstein]","startTime":119.74,"endTime":124.06,"body":"plummeted to Um at the end of those ten days. And so I'm really happy about"},{"speaker":"[bryan_boorstein]","startTime":124.22,"endTime":128.38,"body":"that. Um, I'm also really happy that I don't feel like depleted like I was"},{"speaker":"[bryan_boorstein]","startTime":128.54000000000002,"endTime":133.18,"body":"at the end of those ten days, Like I literally didn't feel. Um, like I felt"},{"speaker":"[bryan_boorstein]","startTime":133.5,"endTime":137.01999999999998,"body":"small and flat. I hadn't been training right. I'd taken a week off and"},{"speaker":"[bryan_boorstein]","startTime":137.18,"endTime":140.7,"body":"there were all these kind of cascad of effects That impacted why four"},{"speaker":"[bryan_boorstein]","startTime":140.86,"endTime":144.45999999999998,"body":"pounds were down in ten days, but Um, coming back to eating like, I've"},{"speaker":"[bryan_boorstein]","startTime":144.54000000000002,"endTime":147.66,"body":"actually been eating more than I've anticipated. Uh, the last few days I've"},{"speaker":"[bryan_boorstein]","startTime":147.74,"endTime":150.94,"body":"been in like the twenty six to three, twenty, six hundred to three thousand"},{"speaker":"[bryan_boorstein]","startTime":151.18,"endTime":152.94,"body":"calorie range, which is really like"},{"speaker":"[bryan_boorstein]","startTime":153.8,"endTime":154.8,"body":"my maintenance,"},{"speaker":"[aaron_straker]","startTime":154.66,"endTime":155.66,"body":"Yeah, the De."},{"speaker":"[bryan_boorstein]","startTime":155.02,"endTime":156.78,"body":"slightly above maintenance. Maybe,"},{"speaker":"[aaron_straker]","startTime":156.54,"endTime":157.54,"body":"Probably,"},{"speaker":"[bryan_boorstein]","startTime":157.18,"endTime":160.78,"body":"um, but I just kind of felt like I needed it, so so I've been doing that"},{"speaker":"[bryan_boorstein]","startTime":161.18,"endTime":165.82,"body":"and then um, At some point I will decide that it's time to go back down to"},{"speaker":"[bryan_boorstein]","startTime":165.9,"endTime":169.18,"body":"twenty three or twenty four hundred, and dig for the last. I guess I have"},{"speaker":"[bryan_boorstein]","startTime":169.34,"endTime":172.06,"body":"about five pounds left to go 'cause I'm at one eighty seven now, so I'd"},{"speaker":"[bryan_boorstein]","startTime":172.22,"endTime":174.22,"body":"like to get to one eighty two. That's kind of like my,"},{"speaker":"[bryan_boorstein]","startTime":175.26,"endTime":179.1,"body":"my, my goal, Um, just putting it out their goal and then uh, as I get close"},{"speaker":"[bryan_boorstein]","startTime":179.34,"endTime":182.14,"body":"I can kind of adjust whether it. maybe it's one, eight three or one eighty"},{"speaker":"[bryan_boorstein]","startTime":182.22,"endTime":186.06,"body":"one or something like that. But uh, it's definitely you know. I'm thirteen"},{"speaker":"[bryan_boorstein]","startTime":186.22,"endTime":190.62,"body":"pounds into a potentially eighteen pound diet so well over halfway and that"},{"speaker":"[bryan_boorstein]","startTime":190.7,"endTime":193.02,"body":"feels good. Uh, doesn't seem too hard yet."},{"speaker":"[bryan_boorstein]","startTime":194.14,"endTime":198.54,"body":"Regarding uh training, this has been the craziest thing. I just put a post"},{"speaker":"[bryan_boorstein]","startTime":198.62,"endTime":201.74,"body":"up on my insiggram yesterday about this, but um,"},{"speaker":"[bryan_boorstein]","startTime":203.18,"endTime":208.94,"body":"I took my week off, and prior to the week off of training I was stuck at"},{"speaker":"[bryan_boorstein]","startTime":209.02,"endTime":212.14,"body":"five hundred and eighty pounds for eight reps on my hack press. Just like"},{"speaker":"[bryan_boorstein]","startTime":212.22,"endTime":215.1,"body":"consistently every week. It was like five eighty for eight and then five"},{"speaker":"[bryan_boorstein]","startTime":215.18,"endTime":217.58,"body":"eighty for eight, and then five eighty for eight, and for like months and"},{"speaker":"[bryan_boorstein]","startTime":217.66,"endTime":221.02,"body":"months and months, and I was just like you know, I'm I'm dieting. So what"},{"speaker":"[bryan_boorstein]","startTime":221.1,"endTime":224.14,"body":"else can I really expect? Like? At least I'm not losing strength. You know,"},{"speaker":"[bryan_boorstein]","startTime":224.24,"endTime":225.24,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":225.82,"endTime":229.66,"body":"during that period of time I was trying to train my legs every four days"},{"speaker":"[bryan_boorstein]","startTime":229.82,"endTime":233.1,"body":"like I was of this mindset that you know as soon as they're no longer sore"},{"speaker":"[bryan_boorstein]","startTime":233.26,"endTime":235.9,"body":"and they feel recovered, I should train them again, so essentially you"},{"speaker":"[bryan_boorstein]","startTime":235.9,"endTime":240.22,"body":"know, the day after they'd be a little sore. The the day after that they"},{"speaker":"[bryan_boorstein]","startTime":239.96,"endTime":240.96,"body":"would be"},{"speaker":"[bryan_boorstein]","startTime":241.66,"endTime":244.86,"body":"sore if you flex them or like punch them, but you wouldn't like feel it"},{"speaker":"[bryan_boorstein]","startTime":245.02,"endTime":248.22,"body":"walking around, and then the day after that there wouldd be no soreness and"},{"speaker":"[bryan_boorstein]","startTime":248.22,"endTime":253.34,"body":"then I'd train the next day. Um, but it's weird 'cause I guess it's"},{"speaker":"[bryan_boorstein]","startTime":253.5,"endTime":256.7,"body":"possible that I wasn't actually recovered even though there was no"},{"speaker":"[bryan_boorstein]","startTime":256.86,"endTime":260.06,"body":"soreness. You know, I may have needed a little bit of extra time. So what"},{"speaker":"[bryan_boorstein]","startTime":260.22,"endTime":264.46000000000004,"body":"happened was I finished my week off and I went into my first leg session"},{"speaker":"[bryan_boorstein]","startTime":264.53999999999996,"endTime":267.26,"body":"and I got like a really easy ten reps. And"},{"speaker":"[bryan_boorstein]","startTime":268.46000000000004,"endTime":271.82,"body":"that was not really surprising. I mean, it was sprising because I hadn't"},{"speaker":"[bryan_boorstein]","startTime":271.9,"endTime":276.46000000000004,"body":"progressed in so long, but but I justified it easily, you know as the. the."},{"speaker":"[bryan_boorstein]","startTime":276.38,"endTime":280.53999999999996,"body":"the fatigue had flushed and I was finally able to manifest fitness right."},{"speaker":"[bryan_boorstein]","startTime":280.64,"endTime":281.64,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":282.22,"endTime":283.58,"body":"and then this week, uh,"},{"speaker":"[bryan_boorstein]","startTime":284.86,"endTime":287.98,"body":"okay, no, no, no, So after that I changed my leg training frequency because"},{"speaker":"[bryan_boorstein]","startTime":288.06,"endTime":290.62,"body":"I was like, maybe my legs aren't recovered. I just kind of like threw that"},{"speaker":"[bryan_boorstein]","startTime":290.62,"endTime":294.06,"body":"idea out into the world, and I switched my leg training up, so I took my"},{"speaker":"[bryan_boorstein]","startTime":294.06,"endTime":297.82,"body":"hams string work and I do it on one day and then two to three days later I"},{"speaker":"[bryan_boorstein]","startTime":297.9,"endTime":300.86,"body":"do my quad work, and then two to three days after that I do my handwork,"},{"speaker":"[bryan_boorstein]","startTime":300.94,"endTime":303.66,"body":"and then two or three days after that quadwork again, so it ends up being"},{"speaker":"[bryan_boorstein]","startTime":303.82,"endTime":306.94,"body":"every like five to six days that I'm training the same muscle group now"},{"speaker":"[bryan_boorstein]","startTime":307.18,"endTime":308.22,"body":"instead of every four day,"},{"speaker":"[bryan_boorstein]","startTime":309.26,"endTime":313.42,"body":"and so I come back into my next hack. Press session, and this time I got"},{"speaker":"[bryan_boorstein]","startTime":313.42,"endTime":317.02,"body":"twelve reps, so it went from eight before the week off to tend the week"},{"speaker":"[bryan_boorstein]","startTime":317.18,"endTime":322.38,"body":"after the week off to twelve the next week. And uh, that's just insane to"},{"speaker":"[bryan_boorstein]","startTime":322.38,"endTime":325.34,"body":"me because I literally hadn't made progress in months. and now I've added"},{"speaker":"[bryan_boorstein]","startTime":325.5,"endTime":330.3,"body":"four reps. so um, I don't exactly know what to think of it, but it's"},{"speaker":"[bryan_boorstein]","startTime":330.46,"endTime":337.9,"body":"awesome and I'm still dieting and I am training my legs less often. So"},{"speaker":"[bryan_boorstein]","startTime":338.46,"endTime":341.66,"body":"mentally that helps too, because you know when you're training every fourth"},{"speaker":"[bryan_boorstein]","startTime":341.82,"endTime":344.78,"body":"day it's like, Oh, it's leg day again. It's so hard like you get this"},{"speaker":"[bryan_boorstein]","startTime":344.94,"endTime":349.74,"body":"anxiety, kind of, but every six day it's like I'm ready. I'm like excited."},{"speaker":"[bryan_boorstein]","startTime":349.9,"endTime":353.34,"body":"you know, so so it's kind of even a different attitude going into it and I"},{"speaker":"[bryan_boorstein]","startTime":353.34,"endTime":357.02,"body":"don't know how much of an effect that has, too. so, Um, for whatever it's"},{"speaker":"[bryan_boorstein]","startTime":357.18,"endTime":361.26,"body":"worth, I'm going to continue with this frequency and just kind of see how"},{"speaker":"[bryan_boorstein]","startTime":361.42,"endTime":366.46,"body":"long I can ride this progress train and then um, I can kind of gather my"},{"speaker":"[bryan_boorstein]","startTime":366.54,"endTime":368.22,"body":"thoughts and reassess at that point."},{"speaker":"[aaron_straker]","startTime":369.1,"endTime":370.1,"body":"I like how"},{"speaker":"[aaron_straker]","startTime":371.02,"endTime":372.02,"body":"you said that"},{"speaker":"[aaron_straker]","startTime":373.32,"endTime":376.92,"body":"the anxiety get when it's like day, and I definitely get that, especially"},{"speaker":"[aaron_straker]","startTime":377.72,"endTime":380.76,"body":"like for for example, yesterday yesterday I was just su a little bit low"},{"speaker":"[aaron_straker]","startTime":380.92,"endTime":384.52,"body":"energy and I just wrapped up a luunnch for coaching, which is just a lot,"},{"speaker":"[aaron_straker]","startTime":384.76,"endTime":388.2,"body":"just time consuming on lots and lots of calls. lots of work to do and'm just"},{"speaker":"[aaron_straker]","startTime":388.2,"endTime":391.8,"body":"a little bit lower energy and I know like Hey, I can't train on Tuesdays,"},{"speaker":"[aaron_straker]","startTime":391.88,"endTime":395.0,"body":"because I just have too much work to do in in the podcasts and stuff like"},{"speaker":"[aaron_straker]","startTime":395.08,"endTime":398.52,"body":"that. Um, and then on, you know Sundays, I go hiking, so it's like I need to"},{"speaker":"[aaron_straker]","startTime":398.52,"endTime":402.28,"body":"train on that Monday, so I don't throw off my schedule really bad and it's"},{"speaker":"[aaron_straker]","startTime":402.36,"endTime":405.4,"body":"just like yesterday. it was a. A Monday was a like day and I was just like"},{"speaker":"[aaron_straker]","startTime":405.48,"endTime":408.68,"body":"Damn it like, 'cause it's just it's hard. you know. It's just like more"},{"speaker":"[aaron_straker]","startTime":408.92,"endTime":412.2,"body":"mentally taxing, And I wonder like you said if it's just kind of like one of"},{"speaker":"[aaron_straker]","startTime":412.2,"endTime":416.44,"body":"those recovery things. I also like how you said about switching or splitting"},{"speaker":"[aaron_straker]","startTime":416.6,"endTime":423.0,"body":"up hamssterring and quad days. Um, because, for example, like I do like r d."},{"speaker":"[aaron_straker]","startTime":423.08,"endTime":427.8,"body":"ls, Right is like my, you know, um lengthened position, Uh hamster movement,"},{"speaker":"[aaron_straker]","startTime":427.96,"endTime":432.2,"body":"and then I go right into Hack squats and it's just like it's It's taxing."},{"speaker":"[aaron_straker]","startTime":432.44,"endTime":437.0,"body":"It's like it's taxing on like my soul, Right because like pushing the r d"},{"speaker":"[aaron_straker]","startTime":437.08,"endTime":440.12,"body":"ls, it's difficult, right? You're like shaking at the end and stuff like"},{"speaker":"[aaron_straker]","startTime":440.2,"endTime":443.72,"body":"that. And and and then I'm like Okay now, I' have like two sets to warm up on"},{"speaker":"[aaron_straker]","startTime":443.8,"endTime":447.8,"body":"Hack squat. And then I need to push myself really hard there and it's just"},{"speaker":"[aaron_straker]","startTime":447.88,"endTime":451.96,"body":"like it's defeating is like kind of the feeling and I was thinking if like,"},{"speaker":"[aaron_straker]","startTime":452.36,"endTime":455.32,"body":"uh, I've been tossing around this idea of like maybe running like a,"},{"speaker":"[aaron_straker]","startTime":456.44,"endTime":459.88,"body":"like a front back type, type of uh, a split or something like that, where"},{"speaker":"[aaron_straker]","startTime":459.66,"endTime":460.66,"body":"just"},{"speaker":"[aaron_straker]","startTime":461.32,"endTime":464.68,"body":"the legs like the. the legs are the hardest things you really train right."},{"speaker":"[aaron_straker]","startTime":464.76,"endTime":467.8,"body":"You can push your chest really hard and it'll get like sore and stuff, but"},{"speaker":"[bryan_boorstein]","startTime":467.12,"endTime":468.12,"body":"Yeah, Mhm,"},{"speaker":"[aaron_straker]","startTime":468.04,"endTime":473.0,"body":"you don't get that like that like just central kind of fatigue over your"},{"speaker":"[aaron_straker]","startTime":473.24,"endTime":476.36,"body":"entire being that you get from like pushing ry ls really hard, or the"},{"speaker":"[aaron_straker]","startTime":476.44,"endTime":480.04,"body":"pendulum squad of the Hack squatter. You know any type of squatting movement"},{"speaker":"[aaron_straker]","startTime":480.2,"endTime":482.92,"body":"So it has been something I've been thinking about splitting up, so it is cool"},{"speaker":"[aaron_straker]","startTime":483.08,"endTime":484.92,"body":"to hear that. Uh, you have recently done that."},{"speaker":"[bryan_boorstein]","startTime":485.74,"endTime":490.14,"body":"Yeah, I've never in my whole life of training ever done a routine where I"},{"speaker":"[bryan_boorstein]","startTime":490.3,"endTime":494.86,"body":"splitds ands I've done. I've done a routine where I put"},{"speaker":"[bryan_boorstein]","startTime":496.94,"endTime":499.5,"body":"what was it. I did quads and chest"},{"speaker":"[bryan_boorstein]","startTime":500.62,"endTime":503.74,"body":"and shoulders on one day, so like you, kind of said it' like an interior"},{"speaker":"[bryan_boorstein]","startTime":503.98,"endTime":505.26,"body":"program and then I put back back"},{"speaker":"[bryan_boorstein]","startTime":506.3,"endTime":511.18,"body":"biceps and uh and ham strings on the other day, so I've done a routine like"},{"speaker":"[bryan_boorstein]","startTime":511.18,"endTime":514.54,"body":"that, but I've never had a routine where the the sole focus of the day is"},{"speaker":"[bryan_boorstein]","startTime":514.62,"endTime":519.5,"body":"like this is a quad day or this is a ham string day, Um, and it's actually"},{"speaker":"[bryan_boorstein]","startTime":519.6600000000001,"endTime":523.98,"body":"really cool for a lot of kind of what you mentioned, so I have three main"},{"speaker":"[bryan_boorstein]","startTime":524.3,"endTime":529.3399999999999,"body":"movements on each day and so like on. Quad day, there's a big squat style"},{"speaker":"[bryan_boorstein]","startTime":529.5,"endTime":532.78,"body":"movement like a pendulum or a hack or something like that. there's an"},{"speaker":"[bryan_boorstein]","startTime":532.94,"endTime":536.78,"body":"isolation movement like a leg extension, and then I finish with the single"},{"speaker":"[bryan_boorstein]","startTime":536.86,"endTime":539.98,"body":"leg movement. So the single egg movement, even though it's brutal and it's"},{"speaker":"[bryan_boorstein]","startTime":540.14,"endTime":543.34,"body":"hard. it's not like it's your primary overloading movement for the day."},{"speaker":"[bryan_boorstein]","startTime":543.66,"endTime":547.5,"body":"It's like almost just a finisher, So the amount of weight that you're using"},{"speaker":"[bryan_boorstein]","startTime":547.66,"endTime":552.38,"body":"on it isn't nearly as high or it. it isn't quite as damaging and fatiguing"},{"speaker":"[bryan_boorstein]","startTime":552.46,"endTime":555.34,"body":"as it would be if you were doing it first. Um, so I have kind of those"},{"speaker":"[bryan_boorstein]","startTime":555.42,"endTime":558.06,"body":"three different movement patterns, but there's really only one that just"},{"speaker":"[bryan_boorstein]","startTime":558.22,"endTime":559.42,"body":"sucks your soul right"},{"speaker":"[aaron_straker]","startTime":559.58,"endTime":560.58,"body":"Exactly"},{"speaker":"[bryan_boorstein]","startTime":559.98,"endTime":564.38,"body":"and then on hams string day, it's kind of the same idea. I have. like a leg"},{"speaker":"[bryan_boorstein]","startTime":564.54,"endTime":568.78,"body":"curl, Uh, an r. d, l, or like a good morning hip extension. Sometimes I'll"},{"speaker":"[bryan_boorstein]","startTime":568.86,"endTime":571.74,"body":"I'll do a day where like some hip extensions, some good morning, and then"},{"speaker":"[bryan_boorstein]","startTime":571.74,"endTime":576.46,"body":"one day's just hardy l. and then I usually do um another leg curl after"},{"speaker":"[bryan_boorstein]","startTime":576.7,"endTime":581.34,"body":"that which is still a leg curl and some glue work. So it would be like a a"},{"speaker":"[bryan_boorstein]","startTime":581.42,"endTime":586.78,"body":"cast gluop bridge, or I just added in the uh glut focus leg press where the"},{"speaker":"[bryan_boorstein]","startTime":586.78,"endTime":590.38,"body":"feet are up high and narrow and you're kinda um, just only using like a"},{"speaker":"[bryan_boorstein]","startTime":590.38,"endTime":594.78,"body":"partial range of motion to stay in the The gluop, but um stuff like that"},{"speaker":"[bryan_boorstein]","startTime":594.86,"endTime":597.74,"body":"like, even though it's using the Hack press machine, it's using it in a"},{"speaker":"[bryan_boorstein]","startTime":597.74,"endTime":600.38,"body":"very different manner than the way that it's being used when it's like your"},{"speaker":"[bryan_boorstein]","startTime":600.46,"endTime":605.26,"body":"primary overloaded movement, So um, I really like the freedom that may."},{"speaker":"[bryan_boorstein]","startTime":605.42,"endTime":610.14,"body":"Freedom's the wrong word, but the way in which that split allows you to put"},{"speaker":"[bryan_boorstein]","startTime":610.3,"endTime":614.22,"body":"your primary focus into that one area because it really is like. like when"},{"speaker":"[bryan_boorstein]","startTime":614.3,"endTime":617.74,"body":"you have an ry. l in a hack squat. Even if you think that you can put"},{"speaker":"[bryan_boorstein]","startTime":617.82,"endTime":621.74,"body":"equal efforts into both, you're probably going to put more effort into the"},{"speaker":"[bryan_boorstein]","startTime":621.74,"endTime":625.18,"body":"one that's first. And honestly, it makes sense that you put Ayel first just"},{"speaker":"[bryan_boorstein]","startTime":625.34,"endTime":629.02,"body":"because trying to do an arty all and embrace your midline after doing hack"},{"speaker":"[bryan_boorstein]","startTime":629.18,"endTime":630.86,"body":"s watchts would be wildly rough."},{"speaker":"[aaron_straker]","startTime":631.08,"endTime":634.44,"body":"yeah, I, whenever I do the artdyall, it has to be like the first thing. or"},{"speaker":"[aaron_straker]","startTime":634.6,"endTime":636.76,"body":"maybe I' do a calfs or something before, but like"},{"speaker":"[bryan_boorstein]","startTime":636.4,"endTime":637.4,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":636.92,"endTime":639.88,"body":"it has to be or else I'm goingnna, I'll be straight at all. I'm goingnna have"},{"speaker":"[aaron_straker]","startTime":639.96,"endTime":641.48,"body":"ass it a hundred percent. If I don't"},{"speaker":"[bryan_boorstein]","startTime":643.18,"endTime":648.3,"body":"do you do? Uh, like a mechanical tension type set of like curls before you"},{"speaker":"[bryan_boorstein]","startTime":648.32,"endTime":649.32,"body":"already else ever."},{"speaker":"[aaron_straker]","startTime":650.44,"endTime":654.52,"body":"I do act. I don't do a mechanicaltsion type set, but what I will do is I'll"},{"speaker":"[aaron_straker]","startTime":654.6,"endTime":659.32,"body":"go get on it right, and then I will do like six reps on like a very light"},{"speaker":"[aaron_straker]","startTime":659.48,"endTime":661.56,"body":"weight. Move it down one. Do six raps. Move"},{"speaker":"[bryan_boorstein]","startTime":661.2,"endTime":662.2,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":661.64,"endTime":665.0,"body":"it down one and just till I get blood flow back in there. So or' not back,"},{"speaker":"[aaron_straker]","startTime":665.08,"endTime":669.4,"body":"but like get blood flow in there, so there is like warm. but I won't. uh, I"},{"speaker":"[aaron_straker]","startTime":669.56,"endTime":671.48,"body":"do that just to really warm them up."},{"speaker":"[aaron_straker]","startTime":672.38,"endTime":673.38,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":672.94,"endTime":675.82,"body":"Interesting. Yeah, no, I think that that approach work too. That's"},{"speaker":"[bryan_boorstein]","startTime":675.98,"endTime":677.5,"body":"actually. I think I've heard something similar on John"},{"speaker":"[bryan_boorstein]","startTime":677.74,"endTime":682.94,"body":"Meadows. Yeah, but I think on his, he takes the sixes all the way until you"},{"speaker":"[aaron_straker]","startTime":677.8,"endTime":681.0,"body":"that's where I got it from John meadows. Yep, it's perfect. I love it."},{"speaker":"[bryan_boorstein]","startTime":683.0,"endTime":684.0,"body":"can't do six anymore."},{"speaker":"[aaron_straker]","startTime":684.28,"endTime":686.52,"body":"Yeah, he does. I generally will not do that,"},{"speaker":"[bryan_boorstein]","startTime":688.04,"endTime":689.04,"body":"totally."},{"speaker":"[aaron_straker]","startTime":688.12,"endTime":689.48,"body":"especially before an r. do."},{"speaker":"[aaron_straker]","startTime":688.12,"endTime":689.48,"body":"especially before an r. do."},{"speaker":"[bryan_boorstein]","startTime":690.22,"endTime":693.9,"body":"Yeah, nice. I like that a cool. Well, what's going on in your world and any"},{"speaker":"[bryan_boorstein]","startTime":693.88,"endTime":694.88,"body":"updates for the people"},{"speaker":"[aaron_straker]","startTime":695.8,"endTime":699.4,"body":"um, no, I mean training's going. I said no, and then I go into talking about"},{"speaker":"[aaron_straker]","startTime":699.48,"endTime":703.48,"body":"it. Training's going really really well, which is fantastic. I. I wrapped up"},{"speaker":"[aaron_straker]","startTime":703.56,"endTime":707.24,"body":"my diet, you know a couple of days ago, Um. and what's really really fun is"},{"speaker":"[aaron_straker]","startTime":707.4,"endTime":710.92,"body":"just like each week I go in and'm like man. I got you know fourteen raps last"},{"speaker":"[aaron_straker]","startTime":711.08,"endTime":714.44,"body":"week. I don't think I can do more and it'll do like sixteen or seventeen. Um,"},{"speaker":"[aaron_straker]","startTime":714.68,"endTime":718.76,"body":"So it's it. I'm just very happy with the progress right now and now I know"},{"speaker":"[aaron_straker]","startTime":718.84,"endTime":721.72,"body":"it's going to continue 'cause I'm just literally adding more food every"},{"speaker":"[aaron_straker]","startTime":721.8,"endTime":723.64,"body":"single week, which is fun. Um,"},{"speaker":"[aaron_straker]","startTime":724.68,"endTime":729.56,"body":"yesterday I was on the the Pendulum squad and Uh, I instead took the approach"},{"speaker":"[aaron_straker]","startTime":729.8,"endTime":733.4,"body":"of, instead of trying to add more reps on the first set, I was like I'm going"},{"speaker":"[aaron_straker]","startTime":733.4,"endTime":736.84,"body":"to match the first set because I really want to be able to get ten on my"},{"speaker":"[aaron_straker]","startTime":737.0,"endTime":740.84,"body":"third set And I had failed that the two weeks prior, so I kind of took a"},{"speaker":"[aaron_straker]","startTime":740.84,"endTime":745.48,"body":"little bit of Uh, Brian miners, like Uh, double dynamic progression, Um, and"},{"speaker":"[aaron_straker]","startTime":745.48,"endTime":748.84,"body":"I was actually able to add a rep on each set two and three,"},{"speaker":"[aaron_straker]","startTime":749.96,"endTime":752.28,"body":"which is really really cool, Um. And"},{"speaker":"[aaron_straker]","startTime":753.32,"endTime":757.16,"body":"the third one was like a full outut, like Bals Wall felt absolutely awful."},{"speaker":"[aaron_straker]","startTime":757.32,"endTime":761.32,"body":"Uh, the second one felt it was very, very challenging. But the first one was"},{"speaker":"[aaron_straker]","startTime":761.4,"endTime":764.2,"body":"like I was like Okay like there's twelve reps like I'm good with that like I"},{"speaker":"[aaron_straker]","startTime":764.36,"endTime":769.08,"body":"probably have two more. Um, but it was it was. It was pretty cool. Uh, I, I"},{"speaker":"[aaron_straker]","startTime":769.24,"endTime":773.32,"body":"generally con. I found of myself I can push my first set almost always and"},{"speaker":"[aaron_straker]","startTime":773.4,"endTime":776.12,"body":"beat reps. But then I like, kind of like"},{"speaker":"[bryan_boorstein]","startTime":775.88,"endTime":776.88,"body":"Tank?"},{"speaker":"[aaron_straker]","startTime":776.36,"endTime":780.44,"body":"blow, blow my load on the first set. and then I'm done versus That's two and"},{"speaker":"[aaron_straker]","startTime":780.52,"endTime":784.52,"body":"three and I'm like struggling to match reps. Uh, 'cause I just pushed the"},{"speaker":"[aaron_straker]","startTime":784.52,"endTime":787.96,"body":"first set way too hard. Uh, so it was cool to kind of uh, take a little bit"},{"speaker":"[aaron_straker]","startTime":788.12,"endTime":790.92,"body":"of a different approach there. but I mean no things are going going great"},{"speaker":"[aaron_straker]","startTime":791.08,"endTime":794.04,"body":"here like obviously energy levels are improved. you know, with with food"},{"speaker":"[aaron_straker]","startTime":794.28,"endTime":799.56,"body":"coming up, my weight is still. I'm about hm, a pound and a half to two pounds"},{"speaker":"[aaron_straker]","startTime":799.64,"endTime":803.64,"body":"up from uh, my bottom, so I was like one, ninety two point three or something"},{"speaker":"[aaron_straker]","startTime":803.8,"endTime":807.0,"body":"like that today. Uh, but things are going really real good. I'm approaching"},{"speaker":"[aaron_straker]","startTime":807.08,"endTime":810.28,"body":"that like one, ninety four to one night, like mid, somewhere in the one"},{"speaker":"[aaron_straker]","startTime":810.44,"endTime":813.96,"body":"ninety Fours March, which is where I have a picture from like the like,"},{"speaker":"[aaron_straker]","startTime":814.12,"endTime":817.96,"body":"December, twenty, nineteen, twenty nine. Yeah, which was like, I think like"},{"speaker":"[aaron_straker]","startTime":818.12,"endTime":822.84,"body":"the best I ever looked, so I'm really interested to see like I when I get to"},{"speaker":"[aaron_straker]","startTime":822.92,"endTime":826.04,"body":"that weight. Like how I'm going to compare Now, you know, a year and a half"},{"speaker":"[aaron_straker]","startTime":826.2,"endTime":829.56,"body":"later or whatever, So, uh, pretty cool. It's pretty cool that that that time"},{"speaker":"[aaron_straker]","startTime":829.8,"endTime":832.84,"body":"horizon is very near within two weeks, probably"},{"speaker":"[bryan_boorstein]","startTime":833.74,"endTime":837.42,"body":"Was that picture from two thousand nineteen on the way up or on the way"},{"speaker":"[bryan_boorstein]","startTime":837.12,"endTime":838.12,"body":"down?"},{"speaker":"[aaron_straker]","startTime":837.54,"endTime":838.54,"body":"on the way up."},{"speaker":"[aaron_straker]","startTime":839.22,"endTime":840.22,"body":"Yep."},{"speaker":"[bryan_boorstein]","startTime":840.62,"endTime":842.94,"body":"So's comparing apples apples? I like that."},{"speaker":"[aaron_straker]","startTime":842.5,"endTime":843.5,"body":"exactly. yeah."},{"speaker":"[aaron_straker]","startTime":844.78,"endTime":845.78,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":845.42,"endTime":847.66,"body":"Well, should we talk about the topic for the day?"},{"speaker":"[aaron_straker]","startTime":848.02,"endTime":849.02,"body":"let's talk about it."},{"speaker":"[bryan_boorstein]","startTime":850.38,"endTime":851.42,"body":"Cool you introduce."},{"speaker":"[aaron_straker]","startTime":851.72,"endTime":854.28,"body":"Yeah. so we're going to talk about today. Iss, kind of like. Uh, I think we"},{"speaker":"[aaron_straker]","startTime":854.36,"endTime":859.08,"body":"have like six or seven reasons why that are probably very likely if you find"},{"speaker":"[aaron_straker]","startTime":859.24,"endTime":862.2,"body":"yourself in this scenario, why your legs aren't growing or why you think your"},{"speaker":"[aaron_straker]","startTime":862.28,"endTime":865.88,"body":"legs aren't growing. It's a little bit of back storyor here. When Brian and I"},{"speaker":"[aaron_straker]","startTime":866.12,"endTime":869.4,"body":"were, you know, training a lot together when I was a member at Briryan's"},{"speaker":"[aaron_straker]","startTime":869.48,"endTime":873.88,"body":"Crossbt gym, and we kind of started getting a little bit outside of our our"},{"speaker":"[aaron_straker]","startTime":873.96,"endTime":877.08,"body":"goals being crossedfit related, and more just into like feeling good. you"},{"speaker":"[aaron_straker]","startTime":877.08,"endTime":880.84,"body":"know, physique type stuff. Um, we found ourselves with a lot of similarities,"},{"speaker":"[aaron_straker]","startTime":881.08,"endTime":884.52,"body":"right, We're about the same exact size. Our weights are usually within a few"},{"speaker":"[aaron_straker]","startTime":884.6,"endTime":888.52,"body":"pounds of each other. We have like good back development like Brian's"},{"speaker":"[aaron_straker]","startTime":888.68,"endTime":892.2,"body":"shoulders, obviously massive compared to mine, but we both found that like"},{"speaker":"[aaron_straker]","startTime":892.28,"endTime":896.04,"body":"our legs were just like, significantly smaller than everything else on our"},{"speaker":"[aaron_straker]","startTime":896.04,"endTime":900.84,"body":"body, and it was frustrating because we squatted a lot. We squatted often. We"},{"speaker":"[aaron_straker]","startTime":900.92,"endTime":904.76,"body":"were roughly pretty strong, for you know, being cross fit at, you know,"},{"speaker":"[aaron_straker]","startTime":904.92,"endTime":908.12,"body":"twenty thirteen, twenty fourteen. we had over four hundred pound high bar"},{"speaker":"[aaron_straker]","startTime":908.36,"endTime":909.8,"body":"back squat P, Rs. But like our"},{"speaker":"[bryan_boorstein]","startTime":909.36,"endTime":910.36,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":909.88,"endTime":913.32,"body":"legs just didn't grow, and then for both of us, it kind of became this"},{"speaker":"[aaron_straker]","startTime":913.4,"endTime":917.8,"body":"mission as we transitioned into more hypergphy style training. Um to kind of"},{"speaker":"[aaron_straker]","startTime":917.88,"endTime":922.28,"body":"bring those up, and it's been an uphill battle for me for like years now. But"},{"speaker":"[aaron_straker]","startTime":922.36,"endTime":926.2,"body":"what I'm happy to report is like my legs are finally growing. They have grown"},{"speaker":"[aaron_straker]","startTime":926.36,"endTime":929.32,"body":"and that's one thing I'd say. I'm most proud of coming out of this most"},{"speaker":"[aaron_straker]","startTime":929.48,"endTime":932.84,"body":"recent diet. I just wrapped up is like I was just afraid my legs were going"},{"speaker":"[aaron_straker]","startTime":932.84,"endTime":936.2,"body":"to like disappear again and they really haven't. They're probably the best"},{"speaker":"[aaron_straker]","startTime":936.44,"endTime":939.64,"body":"and not even probably. they're the best they've ever looked like. I'm feel"},{"speaker":"[aaron_straker]","startTime":940.36,"endTime":944.44,"body":"very confident saying my legs are larger now at, you know, a hundred and"},{"speaker":"[aaron_straker]","startTime":944.52,"endTime":947.96,"body":"ninety one pounds than they were when I was two twenty seven, you know, and"},{"speaker":"[aaron_straker]","startTime":948.12,"endTime":952.84,"body":"that's damn near forty pound different body weight. Um, so I'm very pumped"},{"speaker":"[aaron_straker]","startTime":953.0,"endTime":955.8,"body":"about that and we're goingnna cover some of the reasons that we've you know,"},{"speaker":"[aaron_straker]","startTime":955.96,"endTime":959.88,"body":"found that we kind of fell into these traps and that you might find into"},{"speaker":"[aaron_straker]","startTime":960.04,"endTime":962.36,"body":"yourself You wantnna add anything to that."},{"speaker":"[bryan_boorstein]","startTime":961.42,"endTime":966.22,"body":"A. have you? Yeah, I just have a question. Have you measured your legs?"},{"speaker":"[aaron_straker]","startTime":966.84,"endTime":971.96,"body":"not since. probably like October, but I have the uh. mm. What is it called?"},{"speaker":"[aaron_straker]","startTime":972.04,"endTime":974.52,"body":"Like the measure? It's not a measuring tape, but it's like a measuring tape,"},{"speaker":"[aaron_straker]","startTime":974.6,"endTime":976.12,"body":"but I don't know the correct terminology."},{"speaker":"[bryan_boorstein]","startTime":975.02,"endTime":977.1,"body":"Yeah, it's just like a fabric. a"},{"speaker":"[aaron_straker]","startTime":976.7,"endTime":977.7,"body":"Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":977.18,"endTime":979.98,"body":"fabric measuring tape or something. Yeah,"},{"speaker":"[aaron_straker]","startTime":979.8,"endTime":983.56,"body":"I have one of 'em. I have to find out where I have it packed with our you"},{"speaker":"[aaron_straker]","startTime":983.56,"endTime":987.32,"body":"know lifestyle in my suitcase. whatever, but I should be. It is a a good"},{"speaker":"[aaron_straker]","startTime":987.56,"endTime":991.32,"body":"thing. I should, uh, give myself a a run there and then see what it's at."},{"speaker":"[bryan_boorstein]","startTime":991.82,"endTime":995.82,"body":"Dave Mcconey's got me all on this. Uh, every time that I send to a picture"},{"speaker":"[bryan_boorstein]","startTime":996.06,"endTime":998.38,"body":"of anything he's like. I don't care what's your measurement. You know."},{"speaker":"[aaron_straker]","startTime":998.06,"endTime":999.06,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":998.54,"endTime":1001.5,"body":"That's like the only thing you carries like pictures are deceiving. Where's"},{"speaker":"[bryan_boorstein]","startTime":1001.58,"endTime":1004.7,"body":"your measurement? So so now I'm always trying to remind myself, even though"},{"speaker":"[bryan_boorstein]","startTime":1004.78,"endTime":1007.34,"body":"I'm just like you, like it's somewhere in my house and like I don't know"},{"speaker":"[bryan_boorstein]","startTime":1007.34,"endTime":1011.66,"body":"where it is and I need to go find it. Um, so yeah, we have a list of six or"},{"speaker":"[bryan_boorstein]","startTime":1011.82,"endTime":1016.86,"body":"seven things for why your legs might not be growing, and uh, Erar and I"},{"speaker":"[bryan_boorstein]","startTime":1017.02,"endTime":1021.1,"body":"both agree that probably the number one most important one on the list"},{"speaker":"[bryan_boorstein]","startTime":1022.38,"endTime":1024.22,"body":"is that training legs is freak and hard."},{"speaker":"[bryan_boorstein]","startTime":1025.3400000000001,"endTime":1030.3,"body":"It's so much more painful and less enjoyable than training Chester Arms,"},{"speaker":"[bryan_boorstein]","startTime":1030.38,"endTime":1031.58,"body":"and you really don't like"},{"speaker":"[bryan_boorstein]","startTime":1033.1799999999998,"endTime":1035.5,"body":"see it happening as you're doing. I mean,"},{"speaker":"[bryan_boorstein]","startTime":1036.62,"endTime":1038.1399999999999,"body":"it's like you can"},{"speaker":"[bryan_boorstein]","startTime":1039.1799999999998,"endTime":1042.8600000000001,"body":"watch your arms in a mirror and you can like see and feel. I'm working, but"},{"speaker":"[bryan_boorstein]","startTime":1042.94,"endTime":1047.3400000000001,"body":"when you're doing a hack squat, you're just trying not to die. So uh, it's"},{"speaker":"[bryan_boorstein]","startTime":1047.5,"endTime":1048.94,"body":"really just survival and"},{"speaker":"[bryan_boorstein]","startTime":1050.94,"endTime":1054.14,"body":"we'll get to this, But I think that part of that is that because it's so"},{"speaker":"[bryan_boorstein]","startTime":1054.22,"endTime":1057.98,"body":"painful it's almost even more difficult to like. truly connect with the"},{"speaker":"[bryan_boorstein]","startTime":1058.06,"endTime":1059.66,"body":"legs. What do you think about that?"},{"speaker":"[aaron_straker]","startTime":1060.2,"endTime":1064.84,"body":"Yeah, I mean, it's something that just like very recently, I'm talking about"},{"speaker":"[aaron_straker]","startTime":1065.0,"endTime":1069.4,"body":"within the last like two, maybe months or so. I'm I was always one of those"},{"speaker":"[aaron_straker]","startTime":1069.56,"endTime":1073.56,"body":"people like. I just have a great connection with my chest. I don't know why I"},{"speaker":"[aaron_straker]","startTime":1073.64,"endTime":1076.92,"body":"don't even really enjoy training chess, but I can do like two warm upsets,"},{"speaker":"[aaron_straker]","startTime":1077.08,"endTime":1079.08,"body":"and my chest is already like blown up like"},{"speaker":"[bryan_boorstein]","startTime":1078.64,"endTime":1079.64,"body":"Mhm?"},{"speaker":"[aaron_straker]","startTime":1079.4,"endTime":1084.04,"body":"pomp. You know, I can feel it good for legs. I'd have to do like five sets on"},{"speaker":"[aaron_straker]","startTime":1084.04,"endTime":1087.88,"body":"the leg extension and then like you know, drop sets and stuff like that to"},{"speaker":"[aaron_straker]","startTime":1087.96,"endTime":1091.16,"body":"get like a a pump in like stimulus sleep where I can like feel that I'm"},{"speaker":"[aaron_straker]","startTime":1091.32,"endTime":1094.76,"body":"actually like doing that with my legs. It took me that was for like years,"},{"speaker":"[aaron_straker]","startTime":1095.16,"endTime":1098.44,"body":"only recently have I been able to like. Like yesterday, I said I was on the"},{"speaker":"[aaron_straker]","startTime":1098.52,"endTime":1102.76,"body":"on the pendulum squat. After that first set that I pushed hard like I just"},{"speaker":"[aaron_straker]","startTime":1102.84,"endTime":1105.8,"body":"sit down betweencause. My legs were like so blue. And"},{"speaker":"[bryan_boorstein]","startTime":1105.56,"endTime":1106.56,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":1106.12,"endTime":1110.52,"body":"was I did you know, three warm upsets of five raps with light weights, And"},{"speaker":"[aaron_straker]","startTime":1110.52,"endTime":1114.44,"body":"then I went into my twelve reps at my first, you know, my working my working"},{"speaker":"[aaron_straker]","startTime":1114.6,"endTime":1119.0,"body":"weight and I'm just like I've finally been able to like connect and contract"},{"speaker":"[aaron_straker]","startTime":1119.16,"endTime":1123.4,"body":"them properly and push with the right muscles and not let my back in. You"},{"speaker":"[aaron_straker]","startTime":1123.4,"endTime":1128.52,"body":"know, hips take over's one of those things. you need to spend some time"},{"speaker":"[aaron_straker]","startTime":1129.8,"endTime":1134.92,"body":"learning that, or creating those connections you know subjectively and it's"},{"speaker":"[aaron_straker]","startTime":1136.36,"endTime":1139.8,"body":"it's hard to do because it's so displeasurable."},{"speaker":"[bryan_boorstein]","startTime":1139.84,"endTime":1140.84,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1141.48,"endTime":1145.24,"body":"I do think there' some some weight that that carries. For sure."},{"speaker":"[bryan_boorstein]","startTime":1146.14,"endTime":1149.82,"body":"Yeah, I. I think this even goes back to kind of like, kind of some of the"},{"speaker":"[bryan_boorstein]","startTime":1149.82,"endTime":1151.82,"body":"conversation we had with Eric last week"},{"speaker":"[bryan_boorstein]","startTime":1152.86,"endTime":1157.34,"body":"in in that like when you're doing a squat like he. He was right in that If"},{"speaker":"[bryan_boorstein]","startTime":1157.42,"endTime":1160.54,"body":"you just go down to the bottom and then you stand back up again like you're"},{"speaker":"[bryan_boorstein]","startTime":1160.78,"endTime":1164.38,"body":"going to do knee extension like your quads are going to work. but like"},{"speaker":"[bryan_boorstein]","startTime":1164.44,"endTime":1165.44,"body":"subjectively,"},{"speaker":"[bryan_boorstein]","startTime":1166.3,"endTime":1168.86,"body":"there's actually something happening down there where"},{"speaker":"[bryan_boorstein]","startTime":1170.22,"endTime":1175.18,"body":"you can. You can force that tension into your quads and keep it there, but"},{"speaker":"[bryan_boorstein]","startTime":1175.34,"endTime":1180.54,"body":"it's God awful when you do it like it has the same type of just gut punch"},{"speaker":"[bryan_boorstein]","startTime":1180.78,"endTime":1184.06,"body":"feeling as like when you're at like a failure set of situs, and you just"},{"speaker":"[bryan_boorstein]","startTime":1184.14,"endTime":1187.42,"body":"like feel like you're co rotting like that's the type of feeling that you"},{"speaker":"[bryan_boorstein]","startTime":1187.5,"endTime":1193.34,"body":"get if you stay in your quads at the bottom of a squat versus doing what I"},{"speaker":"[bryan_boorstein]","startTime":1193.5,"endTime":1196.38,"body":"did for years and years and years, which was getting to the bottom and"},{"speaker":"[bryan_boorstein]","startTime":1196.7,"endTime":1200.62,"body":"letting my gluts and the doctors take over essentially dropping. My hips"},{"speaker":"[bryan_boorstein]","startTime":1200.78,"endTime":1204.7,"body":"further back so that the tension goes off my quads because it was so"},{"speaker":"[bryan_boorstein]","startTime":1204.78,"endTime":1211.02,"body":"painful to do that. Um, and so I, I still don't exactly know how much of a"},{"speaker":"[bryan_boorstein]","startTime":1211.1,"endTime":1215.02,"body":"difference that really makes. but I, I would. I. I. I believe that if we"},{"speaker":"[bryan_boorstein]","startTime":1215.1,"endTime":1217.98,"body":"were able to test this that we would find that it makes some type of"},{"speaker":"[bryan_boorstein]","startTime":1218.06,"endTime":1220.62,"body":"difference. Um, and I think that you'd probably agree with that."},{"speaker":"[aaron_straker]","startTime":1221.4,"endTime":1225.4,"body":"Yeah, and I think this is a. This is a part that we're going to cover a"},{"speaker":"[aaron_straker]","startTime":1225.4,"endTime":1229.24,"body":"little bit later. but so many people and this includes myself. For a long"},{"speaker":"[aaron_straker]","startTime":1229.4,"endTime":1232.2,"body":"time. I'm like. Okay. Well, I'm you know, I'm at. I'm at parallel and below"},{"speaker":"[aaron_straker]","startTime":1232.36,"endTime":1235.72,"body":"parallel. Like I'm doing. I checked the box right. There's nothing else I"},{"speaker":"[aaron_straker]","startTime":1235.8,"endTime":1240.2,"body":"need to do and I guess, depending on you what you're looking for that does"},{"speaker":"[aaron_straker]","startTime":1240.36,"endTime":1244.52,"body":"check the box. but if you're really your goals like quad hy, pertrophy,"},{"speaker":"[aaron_straker]","startTime":1244.76,"endTime":1245.96,"body":"there's a lot more you can do."},{"speaker":"[aaron_straker]","startTime":1247.0,"endTime":1251.4,"body":"Um, but yeah, I mean it's just and I remember coming back to like when I"},{"speaker":"[aaron_straker]","startTime":1251.4,"endTime":1253.96,"body":"would do. like, you know, when I look at training programs and stuff before,"},{"speaker":"[aaron_straker]","startTime":1254.04,"endTime":1257.64,"body":"and they would have like make squats for sets of eight like. No way I'm"},{"speaker":"[aaron_straker]","startTime":1257.8,"endTime":1261.56,"body":"stopping at like five right, because it's like squats of eight. You know"},{"speaker":"[aaron_straker]","startTime":1261.64,"endTime":1265.64,"body":"that's that's cardio and it. I mean. what is it? Cardio? Like? No, right."},{"speaker":"[aaron_straker]","startTime":1265.72,"endTime":1268.52,"body":"it's not, but it kind of is like when I come off the hack one or anything"},{"speaker":"[aaron_straker]","startTime":1268.6,"endTime":1272.36,"body":"like that like my chest is fucking pounding. I'm very out of breath. I need"},{"speaker":"[aaron_straker]","startTime":1272.44,"endTime":1276.28,"body":"to sit down and stuff like that where if you do like a set of you know, ten"},{"speaker":"[aaron_straker]","startTime":1276.52,"endTime":1280.84,"body":"on the lap, pulled down like it's challenging, but you're not like you know,"},{"speaker":"[aaron_straker]","startTime":1281.24,"endTime":1284.44,"body":"gasping for air. you don't have that. Like whole body, you know is"},{"speaker":"[aaron_straker]","startTime":1285.64,"endTime":1288.68,"body":"doesn't feel a great type of feeling. It's it's just a completely different"},{"speaker":"[aaron_straker]","startTime":1289.0,"endTime":1293.88,"body":"feeling. It does not feel great to push a hack squad. a pendulum squat, a"},{"speaker":"[aaron_straker]","startTime":1293.88,"endTime":1298.36,"body":"front squat, something like that. for sets of eight to twelve, it's it's It's"},{"speaker":"[aaron_straker]","startTime":1298.44,"endTime":1301.24,"body":"an objectively non pleasurable feeling."},{"speaker":"[bryan_boorstein]","startTime":1302.94,"endTime":1306.06,"body":"Yeah, yeah, I think there's some like. There's a certain level of"},{"speaker":"[bryan_boorstein]","startTime":1306.14,"endTime":1310.46,"body":"determination and grit that you have to have to train legs, especially in"},{"speaker":"[bryan_boorstein]","startTime":1310.54,"endTime":1315.34,"body":"hpertphy, ranges, not to take anything away from like power lifting. But"},{"speaker":"[bryan_boorstein]","startTime":1315.66,"endTime":1319.74,"body":"every time that I've ever done like, uh, three, three by three or three by"},{"speaker":"[bryan_boorstein]","startTime":1319.9,"endTime":1321.02,"body":"five or something like that,"},{"speaker":"[bryan_boorstein]","startTime":1323.58,"endTime":1327.1,"body":"you just kind of set your mind to it and you do it, but it doesn't really"},{"speaker":"[bryan_boorstein]","startTime":1327.34,"endTime":1331.42,"body":"actually hurt Like during it, you just kind of like do it and then it's"},{"speaker":"[bryan_boorstein]","startTime":1331.66,"endTime":1335.58,"body":"done like you have to prepare, embrace, and get like mentally psyched up."},{"speaker":"[bryan_boorstein]","startTime":1335.66,"endTime":1338.38,"body":"And there's a whole. There's a whole mental side of it that's different"},{"speaker":"[bryan_boorstein]","startTime":1338.62,"endTime":1343.1,"body":"than than hyper training. But when you're like in it and you're you're"},{"speaker":"[bryan_boorstein]","startTime":1343.34,"endTime":1347.74,"body":"doing a set of like twelve to fif fifteen or ten Wps on like a bilateral"},{"speaker":"[bryan_boorstein]","startTime":1347.9,"endTime":1349.1,"body":"squat pattern movement,"},{"speaker":"[bryan_boorstein]","startTime":1351.26,"endTime":1355.34,"body":"you just have to. You almost have to go in search of that pain like you"},{"speaker":"[bryan_boorstein]","startTime":1355.42,"endTime":1359.9,"body":"can't try to shy away from it. You have to go looking for. How can I move"},{"speaker":"[bryan_boorstein]","startTime":1360.14,"endTime":1363.9,"body":"my body in such a way that I drive more attention to an area that already"},{"speaker":"[bryan_boorstein]","startTime":1364.14,"endTime":1368.14,"body":"hurts like shit, and I don't want to. Everything in my body is telling me"},{"speaker":"[bryan_boorstein]","startTime":1368.22,"endTime":1372.94,"body":"to shift the tension to my glues, But I have to like not do that and keep"},{"speaker":"[bryan_boorstein]","startTime":1373.66,"endTime":1375.98,"body":"driving further into the muscle."},{"speaker":"[bryan_boorstein]","startTime":1377.1,"endTime":1380.38,"body":"That's the. That's the determination that a lot of people just don't have"},{"speaker":"[bryan_boorstein]","startTime":1380.54,"endTime":1382.3,"body":"because it sus and painful."},{"speaker":"[aaron_straker]","startTime":1383.24,"endTime":1384.28,"body":"agreed. I, uh,"},{"speaker":"[aaron_straker]","startTime":1385.56,"endTime":1390.44,"body":"it wasn't until I like, really committed it like I'm going to. this is a"},{"speaker":"[aaron_straker]","startTime":1390.52,"endTime":1393.88,"body":"goal, right I? I like. I'm happy with my physique except for like my quad"},{"speaker":"[aaron_straker]","startTime":1394.12,"endTime":1397.48,"body":"development, and it's been this uphll battle. It wasn't all like. Okay, I"},{"speaker":"[aaron_straker]","startTime":1397.56,"endTime":1401.96,"body":"know this is going to in. By painful. We mean like Um. you have that like um."},{"speaker":"[aaron_straker]","startTime":1402.36,"endTime":1404.28,"body":"lactic acid feeling built up in"},{"speaker":"[bryan_boorstein]","startTime":1404.3,"endTime":1405.42,"body":"the metabolite effect"},{"speaker":"[aaron_straker]","startTime":1404.52,"endTime":1407.72,"body":"in the muscle. The metabolite effect in the in the muscle. Not like your"},{"speaker":"[aaron_straker]","startTime":1407.96,"endTime":1410.04,"body":"joints are painful. Type of deal. Um,"},{"speaker":"[bryan_boorstein]","startTime":1409.76,"endTime":1410.76,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1410.28,"endTime":1413.72,"body":"If anything, I would say this type of training is actually beneficial for"},{"speaker":"[aaron_straker]","startTime":1413.8,"endTime":1416.52,"body":"your joints because you're taking them through full range of motion and"},{"speaker":"[aaron_straker]","startTime":1416.6,"endTime":1420.84,"body":"generally lose it using a more like to moderate load. Um. my joints feel"},{"speaker":"[aaron_straker]","startTime":1421.0,"endTime":1424.36,"body":"better than they ever have. Um. in this Esence training. This, in this way,"},{"speaker":"[aaron_straker]","startTime":1424.84,"endTime":1428.84,"body":"uh, and yet it's just uh. I just committed to it and there was a There was"},{"speaker":"[aaron_straker]","startTime":1428.92,"endTime":1432.92,"body":"that like bridge period where I was miserable all the time because it was"},{"speaker":"[aaron_straker]","startTime":1433.0,"endTime":1435.24,"body":"like a new feeling kind of like, you know,"},{"speaker":"[aaron_straker]","startTime":1436.28,"endTime":1439.56,"body":"going back to crossfiit right that first day. When you go to cross fit,"},{"speaker":"[aaron_straker]","startTime":1439.72,"endTime":1442.04,"body":"there's some people who are like I'm hooked. I'm never going to leave"},{"speaker":"[aaron_straker]","startTime":1442.44,"endTime":1445.56,"body":"personally. I told myself I was never going to fuck and go back because it"},{"speaker":"[aaron_straker]","startTime":1445.64,"endTime":1449.8,"body":"was so miserable. Um, but then like you bridge that kind of purgatory area"},{"speaker":"[aaron_straker]","startTime":1450.04,"endTime":1454.84,"body":"and then you become more accustomed and and comfortable with what that awful"},{"speaker":"[aaron_straker]","startTime":1455.0,"endTime":1459.16,"body":"feeling feels like. so it is slightly less awful because you've been there"},{"speaker":"[aaron_straker]","startTime":1459.4,"endTime":1463.8,"body":"before you know. It is kind of like a a pre wreck for achieving what you want"},{"speaker":"[aaron_straker]","startTime":1463.96,"endTime":1467.4,"body":"out of it, type of deal. So it does get easier in my opinion. In that regard,"},{"speaker":"[bryan_boorstein]","startTime":1468.14,"endTime":1471.58,"body":"Yeah, no, for sure, you are more like mentally prepared for what you have"},{"speaker":"[bryan_boorstein]","startTime":1471.36,"endTime":1472.36,"body":"coming."},{"speaker":"[aaron_straker]","startTime":1472.26,"endTime":1473.26,"body":"Exactly anything"},{"speaker":"[bryan_boorstein]","startTime":1472.96,"endTime":1473.96,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1473.48,"endTime":1475.08,"body":"else on that first, uh, first one,"},{"speaker":"[bryan_boorstein]","startTime":1475.5,"endTime":1477.1,"body":"no, I think we are Wes own."},{"speaker":"[aaron_straker]","startTime":1477.56,"endTime":1481.32,"body":"cool and uh number two. We. We briefly alluded to this when we talking about"},{"speaker":"[aaron_straker]","startTime":1481.4,"endTime":1485.72,"body":"the first one, but your reps are just too low. Um, you could be potentially"},{"speaker":"[aaron_straker]","startTime":1485.8,"endTime":1490.36,"body":"confusing strength. What is probably optimal for hypertrophy? For example, I"},{"speaker":"[aaron_straker]","startTime":1490.3,"endTime":1491.3,"body":"will have. uh."},{"speaker":"[aaron_straker]","startTime":1492.28,"endTime":1495.8,"body":"I had I, two guys. Actually in this round of of my coaching that I just uh"},{"speaker":"[aaron_straker]","startTime":1496.04,"endTime":1499.4,"body":"launched. Who came to me from? Like doing like five by five Stuff. They're"},{"speaker":"[aaron_straker]","startTime":1499.48,"endTime":1502.04,"body":"like, Oh, yeah, I'm training. you know, five by five and I had and I explain."},{"speaker":"[aaron_straker]","startTime":1502.12,"endTime":1505.32,"body":"I like okay, There's nothing wrong with that. but if your goal is physique"},{"speaker":"[aaron_straker]","startTime":1505.48,"endTime":1509.64,"body":"and hypertphy, we're going to move a little bit and do more hypertrophy."},{"speaker":"[aaron_straker]","startTime":1509.88,"endTime":1513.72,"body":"Specific rep ranges a little bit higher rap ranges, and that kind of goes to"},{"speaker":"[aaron_straker]","startTime":1513.88,"endTime":1517.16,"body":"what we were eluuding with Like doing like. Sets of you know, three to five"},{"speaker":"[aaron_straker]","startTime":1517.32,"endTime":1521.08,"body":"on a squad is generally like, very acceptable. And but if you're telling"},{"speaker":"[aaron_straker]","startTime":1521.24,"endTime":1524.28,"body":"people hey, we're going to do exces of ten, or you know eight to twelve'."},{"speaker":"[aaron_straker]","startTime":1524.6,"endTime":1527.88,"body":"Wella, why are we this is? that's awful. Why are we doing that much? It's"},{"speaker":"[aaron_straker]","startTime":1528.12,"endTime":1529.96,"body":"little. Generally, it's been found to be"},{"speaker":"[aaron_straker]","startTime":1531.48,"endTime":1536.04,"body":"probably more optimal than the lower rep ranges for the specific goal of"},{"speaker":"[aaron_straker]","startTime":1536.2,"endTime":1538.68,"body":"hypertphy. What do you have to that one?"},{"speaker":"[bryan_boorstein]","startTime":1539.18,"endTime":1543.98,"body":"Yeah, we covered a study in one of the early episodes on this show. Um, it"},{"speaker":"[bryan_boorstein]","startTime":1544.06,"endTime":1547.42,"body":"was an episode where we went over a bunch of studies. I want to say was"},{"speaker":"[bryan_boorstein]","startTime":1547.5,"endTime":1551.42,"body":"like episode seven, eight or nine. something like that, but um it compared."},{"speaker":"[bryan_boorstein]","startTime":1552.22,"endTime":1556.22,"body":"I think it was a Showingfeld study, but they compared ten sets of three to"},{"speaker":"[bryan_boorstein]","startTime":1556.24,"endTime":1557.24,"body":"three sets of ten,"},{"speaker":"[bryan_boorstein]","startTime":1558.48,"endTime":1559.48,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":1560.14,"endTime":1565.5,"body":"they got similar levels of hypertrophy because they both essentially did"},{"speaker":"[bryan_boorstein]","startTime":1565.48,"endTime":1566.48,"body":"thirty reps."},{"speaker":"[bryan_boorstein]","startTime":1567.9,"endTime":1572.86,"body":"But the group that did ten sets of three had like all sorts of joint pain,"},{"speaker":"[bryan_boorstein]","startTime":1574.06,"endTime":1577.66,"body":"and they were like, really fatigued subjectively like on their question"},{"speaker":"[bryan_boorstein]","startTime":1577.98,"endTime":1581.02,"body":"form they were like, Oh my God, this is awful like I can't continue with"},{"speaker":"[bryan_boorstein]","startTime":1581.04,"endTime":1582.04,"body":"this type of training."},{"speaker":"[bryan_boorstein]","startTime":1583.42,"endTime":1586.54,"body":"And then the group that did three by ten and was like, Oh yeah, this was"},{"speaker":"[bryan_boorstein]","startTime":1586.7,"endTime":1589.9,"body":"great. like you know, I got great results. It didn't take that long. My"},{"speaker":"[bryan_boorstein]","startTime":1590.06,"endTime":1591.18,"body":"body feels wonderful."},{"speaker":"[bryan_boorstein]","startTime":1592.46,"endTime":1597.02,"body":"Um, so I think that that kind of goes to show that like, Yes, you can get"},{"speaker":"[bryan_boorstein]","startTime":1597.18,"endTime":1601.42,"body":"hypertrophy and lower rep ranges, but you have to match the total amount of"},{"speaker":"[bryan_boorstein]","startTime":1601.5,"endTime":1604.78,"body":"volume and the when the reps are so low that they don't actually count as a"},{"speaker":"[bryan_boorstein]","startTime":1604.86,"endTime":1609.02,"body":"hard set. it starts to become ambiguous. So like In the range of you know,"},{"speaker":"[bryan_boorstein]","startTime":1609.18,"endTime":1612.78,"body":"six to thirty repses for hypertrophy, Yeah, that's true. Like I said, A six"},{"speaker":"[bryan_boorstein]","startTime":1612.94,"endTime":1616.7,"body":"to failure or a set of thirty to failure is probably pretty close set. A"},{"speaker":"[bryan_boorstein]","startTime":1616.78,"endTime":1620.7,"body":"thirty probably would make you feel a lot worse, so I, I see you know value"},{"speaker":"[bryan_boorstein]","startTime":1620.94,"endTime":1624.38,"body":"at least in compound movements on airing on the side of six, but that's"},{"speaker":"[bryan_boorstein]","startTime":1624.46,"endTime":1629.9,"body":"still not three. Um, And then I think as you get below six, you really do"},{"speaker":"[bryan_boorstein]","startTime":1630.06,"endTime":1633.9,"body":"have to add volume and add sets to make up for those reps that you miss and"},{"speaker":"[bryan_boorstein]","startTime":1634.06,"endTime":1637.42,"body":"that time under tension. And then you do have all of those compounding"},{"speaker":"[bryan_boorstein]","startTime":1637.66,"endTime":1640.38,"body":"effects associated from that study like the joint fatigue, and just the"},{"speaker":"[bryan_boorstein]","startTime":1640.46,"endTime":1644.86,"body":"overall systemic fatigue, and and all of that stuff. So, um, I think it's"},{"speaker":"[bryan_boorstein]","startTime":1645.02,"endTime":1649.82,"body":"It's pretty obvious across the majority of research right now that if"},{"speaker":"[bryan_boorstein]","startTime":1649.98,"endTime":1653.58,"body":"you're going to make highyperch for your goal and you want to increase the"},{"speaker":"[bryan_boorstein]","startTime":1653.66,"endTime":1658.14,"body":"size of your legs, that squatting in the six to twelve rep range is"},{"speaker":"[bryan_boorstein]","startTime":1658.14,"endTime":1663.02,"body":"probably good, and you know, doing isolation like movements in the eight to"},{"speaker":"[bryan_boorstein]","startTime":1663.42,"endTime":1665.66,"body":"twenty five rep range is probably a pretty good idea."},{"speaker":"[aaron_straker]","startTime":1666.92,"endTime":1668.6,"body":"Yeah, pretty good. on that one."},{"speaker":"[bryan_boorstein]","startTime":1669.76,"endTime":1670.76,"body":"cool."},{"speaker":"[aaron_straker]","startTime":1672.28,"endTime":1676.76,"body":"Number three, you're not using movements that are advantageous for your limb"},{"speaker":"[aaron_straker]","startTime":1677.0,"endTime":1680.2,"body":"lengths. This was probably the number one culprit for Brian and I."},{"speaker":"[bryan_boorstein]","startTime":1680.32,"endTime":1681.32,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1681.88,"endTime":1689.08,"body":"I used to be very subscribed to this notion. All you need is to backw in back"},{"speaker":"[aaron_straker]","startTime":1689.32,"endTime":1692.84,"body":"squat often and you'll have these massive legs because I read"},{"speaker":"[aaron_straker]","startTime":1694.2,"endTime":1698.92,"body":"old testostereation, and like that said that, That's what I did. I got"},{"speaker":"[aaron_straker]","startTime":1699.08,"endTime":1702.92,"body":"decently strong like I said, You know my my best, one"},{"speaker":"[aaron_straker]","startTime":1705.16,"endTime":1707.24,"body":"twenty five, My legs never really grew,"},{"speaker":"[aaron_straker]","startTime":1708.44,"endTime":1713.88,"body":"Um and realistically like I'm I'm I, I have a lanky billt, I and five foot"},{"speaker":"[aaron_straker]","startTime":1713.96,"endTime":1717.8,"body":"eleven, Um, very long femers, and for an I have very good angle"},{"speaker":"[aaron_straker]","startTime":1717.96,"endTime":1722.52,"body":"dorseflection, like much better than the average person, and even at that"},{"speaker":"[aaron_straker]","startTime":1722.92,"endTime":1726.84,"body":"rate like I have, I can't squat with a upright torso with a bar bell on my"},{"speaker":"[aaron_straker]","startTime":1726.84,"endTime":1733.0,"body":"back just upon my lip. Lengks work, and through years of training how I had"},{"speaker":"[aaron_straker]","startTime":1733.32,"endTime":1737.32,"body":"different performance and different things, like my posterior chain is much"},{"speaker":"[aaron_straker]","startTime":1737.96,"endTime":1741.88,"body":"stronger than like my quardz type of deal. so whenever I would squat once I"},{"speaker":"[aaron_straker]","startTime":1741.88,"endTime":1746.04,"body":"would reach a certain load, my hips are sorry, My my knees would shift back"},{"speaker":"[aaron_straker]","startTime":1746.2,"endTime":1750.36,"body":"into a more vertical position, taking my quadruceps out of that fully"},{"speaker":"[aaron_straker]","startTime":1751.16,"endTime":1754.68,"body":"lengthened position, and my hips and back would take over more the load"},{"speaker":"[aaron_straker]","startTime":1754.92,"endTime":1758.92,"body":"because they were stronger to move it. And when you're balancing a barbell on"},{"speaker":"[aaron_straker]","startTime":1758.92,"endTime":1763.56,"body":"your back that the the balance is a massive part of it. So I did that for a"},{"speaker":"[aaron_straker]","startTime":1763.56,"endTime":1767.16,"body":"number of years, and I didn't see much progress and then eventually I learned"},{"speaker":"[aaron_straker]","startTime":1767.4,"endTime":1772.12,"body":"became a little bit wiser and started using things like the hack, squat, um,"},{"speaker":"[aaron_straker]","startTime":1772.44,"endTime":1776.84,"body":"leg press pendulum squat, a Bulgarian split squat, Smith machine squat. Some"},{"speaker":"[aaron_straker]","startTime":1776.92,"endTime":1780.84,"body":"of these things that remove that balance aspect and allow me to put myself in"},{"speaker":"[aaron_straker]","startTime":1780.84,"endTime":1785.48,"body":"a more advantageous position, allowed me to get reach a fully lengthened"},{"speaker":"[aaron_straker]","startTime":1785.64,"endTime":1790.76,"body":"position, Uh, in the bottom, with my um knees out over my toes, with my heel"},{"speaker":"[aaron_straker]","startTime":1791.08,"endTime":1795.08,"body":"flat on the ground. Still and loan, behold started getting much better"},{"speaker":"[aaron_straker]","startTime":1795.24,"endTime":1799.88,"body":"tension in my quads and would was able to reduce my loads a lot. Check my ego"},{"speaker":"[aaron_straker]","startTime":1800.04,"endTime":1803.8,"body":"at the door and my legs started growing. Um. So Brian, what do you think"},{"speaker":"[aaron_straker]","startTime":1803.62,"endTime":1804.62,"body":"about that"},{"speaker":"[bryan_boorstein]","startTime":1805.66,"endTime":1808.14,"body":"Yeah, I mean, I a hundred percent agree there."},{"speaker":"[bryan_boorstein]","startTime":1810.06,"endTime":1814.22,"body":"I can't really backwat super welll, highb, either, So you've seen me if you"},{"speaker":"[bryan_boorstein]","startTime":1814.38,"endTime":1817.02,"body":"follow my stories and stuff over the last year and change"},{"speaker":"[bryan_boorstein]","startTime":1818.22,"endTime":1821.82,"body":"working on trying to find different variations of back squad that allow me"},{"speaker":"[bryan_boorstein]","startTime":1821.98,"endTime":1827.42,"body":"to continue to to prioritize the quads, such as elevating the heels using a"},{"speaker":"[bryan_boorstein]","startTime":1827.5,"endTime":1831.98,"body":"safety squat bar or things like that. If these are tools that we had in the"},{"speaker":"[bryan_boorstein]","startTime":1832.06,"endTime":1836.86,"body":"cross fit days, Um, like if we even knew that elevating the heels was was a"},{"speaker":"[bryan_boorstein]","startTime":1836.86,"endTime":1839.98,"body":"tool to use versus being a scale for people with shitty and"},{"speaker":"[bryan_boorstein]","startTime":1839.98,"endTime":1843.42,"body":"cultursyflectioncause That's really how we used it right. Like it'd be some"},{"speaker":"[bryan_boorstein]","startTime":1843.5,"endTime":1846.06,"body":"person that comes in and they don't squat very well. So you're like, Oh,"},{"speaker":"[bryan_boorstein]","startTime":1846.14,"endTime":1849.9,"body":"you should totally just elevate your heels and fixes everything. Um, and it"},{"speaker":"[bryan_boorstein]","startTime":1850.06,"endTime":1853.34,"body":"does for a lot of people. Like if the issue is ankle dorseyflection, Like"},{"speaker":"[bryan_boorstein]","startTime":1853.42,"endTime":1858.22,"body":"it, it probably does. But um, if we knew about that back then, that's a"},{"speaker":"[bryan_boorstein]","startTime":1858.3,"endTime":1861.5,"body":"tool that we could have used and it would have obviously changed the back"},{"speaker":"[bryan_boorstein]","startTime":1861.66,"endTime":1864.62,"body":"squad, so we wouldn't have been back squatting four hundred pounds for reps"},{"speaker":"[bryan_boorstein]","startTime":1864.78,"endTime":1868.86,"body":"anymore. We. But even if we're doing two seventy five for reraps with the"},{"speaker":"[bryan_boorstein]","startTime":1868.86,"endTime":1872.54,"body":"heels elevated, or whatever it is that is, is giving more attention to the"},{"speaker":"[bryan_boorstein]","startTime":1872.54,"endTime":1877.58,"body":"areas where we want to drive it, So if your limb lengths are not great for"},{"speaker":"[bryan_boorstein]","startTime":1877.66,"endTime":1881.9,"body":"a back squat, that's not a big deal. Make the back squat better so that it"},{"speaker":"[bryan_boorstein]","startTime":1881.98,"endTime":1886.62,"body":"fits you, or find a machine that fits you, Um, But trying to fit what's the"},{"speaker":"[bryan_boorstein]","startTime":1886.78,"endTime":1891.02,"body":"saying? A round peg into a square hole that doesn't produce great results."},{"speaker":"[bryan_boorstein]","startTime":1891.74,"endTime":1895.26,"body":"Um, and then, what was the other thing? I was going to say?"},{"speaker":"[aaron_straker]","startTime":1896.94,"endTime":1897.94,"body":"while"},{"speaker":"[bryan_boorstein]","startTime":1897.08,"endTime":1898.08,"body":"Hm."},{"speaker":"[aaron_straker]","startTime":1897.54,"endTime":1898.54,"body":"you think about it? I"},{"speaker":"[bryan_boorstein]","startTime":1898.44,"endTime":1899.44,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":1898.92,"endTime":1900.12,"body":"one little there."},{"speaker":"[bryan_boorstein]","startTime":1900.04,"endTime":1901.04,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1900.52,"endTime":1904.68,"body":"Even once I did become a little bit aware of this, there were a few times"},{"speaker":"[aaron_straker]","startTime":1904.84,"endTime":1909.96,"body":"where I would attempt to make the Barble backswat like advantage. In"},{"speaker":"[aaron_straker]","startTime":1911.16,"endTime":1914.84,"body":"with these new things, I I learned and I would push it at higher up ranges,"},{"speaker":"[aaron_straker]","startTime":1914.92,"endTime":1918.44,"body":"and what I would always find is my lower backward fatigue before my quatz,"},{"speaker":"[aaron_straker]","startTime":1918.14,"endTime":1919.14,"body":"would,"},{"speaker":"[bryan_boorstein]","startTime":1918.48,"endTime":1919.48,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1919.08,"endTime":1923.32,"body":"Even with all this new information and stuff, and some of it that that moment"},{"speaker":"[aaron_straker]","startTime":1923.48,"endTime":1926.76,"body":"are right, based on your limb length and your torsal length, and that sort of"},{"speaker":"[aaron_straker]","startTime":1926.84,"endTime":1929.8,"body":"thing, and even like I said, when I did have this new information that I"},{"speaker":"[aaron_straker]","startTime":1929.96,"endTime":1934.76,"body":"applied, I still wasn't able to get what could out of a hack squad or a Smith"},{"speaker":"[aaron_straker]","startTime":1934.92,"endTime":1939.0,"body":"machine squad where I didn't have. To balance it with my back in that moment"},{"speaker":"[aaron_straker]","startTime":1939.48,"endTime":1941.32,"body":"becoming a limiting factor for me"},{"speaker":"[bryan_boorstein]","startTime":1942.3,"endTime":1946.06,"body":"Yeah, For sure. I, I couldn't agree more like I. I went out and bought a"},{"speaker":"[bryan_boorstein]","startTime":1946.06,"endTime":1949.66,"body":"pendulum squat machine when I already had like a hack leg press right like"},{"speaker":"[bryan_boorstein]","startTime":1949.66,"endTime":1954.3,"body":"I clearly value what the machine offers And and it it really came like the."},{"speaker":"[bryan_boorstein]","startTime":1954.94,"endTime":1959.58,"body":"The. The need in my head came for the pendulum. After trying all of those"},{"speaker":"[bryan_boorstein]","startTime":1959.82,"endTime":1963.34,"body":"the squat variations and realizing that that they were good, they were"},{"speaker":"[bryan_boorstein]","startTime":1963.58,"endTime":1968.3,"body":"significantly better than the back squat in its natural form for me, but"},{"speaker":"[bryan_boorstein]","startTime":1968.46,"endTime":1972.54,"body":"like a lot of the same things would still happen, so if I'm like three r, i"},{"speaker":"[bryan_boorstein]","startTime":1972.62,"endTime":1976.06,"body":"r or something like that, I can keep that perfect form with a safety squat"},{"speaker":"[bryan_boorstein]","startTime":1976.3,"endTime":1979.9,"body":"bar, and with my heels elevated, I can do perfect squats and stay in my"},{"speaker":"[bryan_boorstein]","startTime":1979.98,"endTime":1982.3,"body":"quads, and like, really fight through the sticking point without"},{"speaker":"[bryan_boorstein]","startTime":1982.46,"endTime":1987.18,"body":"compromising, but as I get to like two one and potentially to that. Wp,"},{"speaker":"[bryan_boorstein]","startTime":1987.34,"endTime":1990.62,"body":"where you get a little shaky in the middle, there would just be natural"},{"speaker":"[bryan_boorstein]","startTime":1990.86,"endTime":1994.78,"body":"compensations occurring, and even if it only looked subtly like there was"},{"speaker":"[bryan_boorstein]","startTime":1994.94,"endTime":1999.66,"body":"anything happening on video, it felt like there was a lot happening in my"},{"speaker":"[bryan_boorstein]","startTime":1999.76,"endTime":2000.76,"body":"body. Um,"},{"speaker":"[bryan_boorstein]","startTime":2001.74,"endTime":2006.7,"body":"and so being able to switch to a pendulum squat or a hack squat when I get"},{"speaker":"[bryan_boorstein]","startTime":2006.86,"endTime":2010.62,"body":"through that sticking point, it's a hundred percent because there's tension"},{"speaker":"[bryan_boorstein]","startTime":2010.78,"endTime":2014.06,"body":"driving through my quads that are pushing through that sticking point and"},{"speaker":"[bryan_boorstein]","startTime":2014.3,"endTime":2019.02,"body":"not some internal shifts into like my gluts or into my hips and low back"},{"speaker":"[bryan_boorstein]","startTime":2019.18,"endTime":2023.1,"body":"and stuff like that that are compensating, So I think that Um, all of this"},{"speaker":"[bryan_boorstein]","startTime":2023.34,"endTime":2026.06,"body":"kind of comes down to just making sure that whatever"},{"speaker":"[bryan_boorstein]","startTime":2027.74,"endTime":2031.74,"body":"movement is best for you or how you select the movement as best for you"},{"speaker":"[bryan_boorstein]","startTime":2031.9,"endTime":2036.22,"body":"should be based on. Which movements allow you to stay in the muscle that"},{"speaker":"[bryan_boorstein]","startTime":2036.22,"endTime":2039.58,"body":"you're trying to work without shifting out of it and compromising your"},{"speaker":"[bryan_boorstein]","startTime":2039.24,"endTime":2040.24,"body":"form?"},{"speaker":"[aaron_straker]","startTime":2040.52,"endTime":2045.0,"body":"exactly. And that's the real reason why those movements and exercises are set"},{"speaker":"[aaron_straker]","startTime":2045.24,"endTime":2047.56,"body":"her great. Because they stabilize your back for you"},{"speaker":"[bryan_boorstein]","startTime":2048.04,"endTime":2049.04,"body":"Yep, For sure."},{"speaker":"[aaron_straker]","startTime":2051.24,"endTime":2052.3599999999997,"body":"ready to move the next one."},{"speaker":"[bryan_boorstein]","startTime":2051.9,"endTime":2056.46,"body":"Ne. Yeah, so the next one very straightforward Your repcadn sucks."},{"speaker":"[bryan_boorstein]","startTime":2057.58,"endTime":2059.74,"body":"Yeah, this is. Uh. this is a good one because"},{"speaker":"[bryan_boorstein]","startTime":2061.9,"endTime":2066.38,"body":"in the puser pursuit of highpertrophy, we don't want"},{"speaker":"[bryan_boorstein]","startTime":2067.9,"endTime":2069.02,"body":"to use momentum"},{"speaker":"[bryan_boorstein]","startTime":2069.6,"endTime":2070.6,"body":"at"},{"speaker":"[bryan_boorstein]","startTime":2071.74,"endTime":2074.14,"body":"at ah, at the bottom position. I guess if you're talking about a squat"},{"speaker":"[bryan_boorstein]","startTime":2074.46,"endTime":2077.74,"body":"styll movement or whatever, we don't want to be bouncing out of the hole,"},{"speaker":"[bryan_boorstein]","startTime":2077.82,"endTime":2081.18,"body":"we don't want to use the stretched reflex that you see the Olympic lifters"},{"speaker":"[bryan_boorstein]","startTime":2081.26,"endTime":2084.46,"body":"and the power lifters use. because their goal is to get up with the weight."},{"speaker":"[bryan_boorstein]","startTime":2084.62,"endTime":2087.02,"body":"They don't care what muscles are getting the weight up. They want to get"},{"speaker":"[bryan_boorstein]","startTime":2087.1,"endTime":2091.66,"body":"up, so a stretch reflexes something that helps them achieve this in the"},{"speaker":"[bryan_boorstein]","startTime":2091.66,"endTime":2096.14,"body":"pursuit of hyperchphy. If you're not going to pause at the bottom, you"},{"speaker":"[bryan_boorstein]","startTime":2096.38,"endTime":2100.06,"body":"better slow yourself down as you get to the bottom so that you change"},{"speaker":"[bryan_boorstein]","startTime":2100.46,"endTime":2104.14,"body":"direction without bouncing off of your calves. So that would be one way"},{"speaker":"[bryan_boorstein]","startTime":2104.3,"endTime":2107.1,"body":"that I see um cadence affecting things,"},{"speaker":"[bryan_boorstein]","startTime":2108.22,"endTime":2113.58,"body":"Um, I, I think an obvious one is an explosive eccentric like we should be"},{"speaker":"[bryan_boorstein]","startTime":2113.82,"endTime":2118.3,"body":"exploding up as fast as we can to drive as much tenention as possible into"},{"speaker":"[bryan_boorstein]","startTime":2118.46,"endTime":2119.58,"body":"the Fastwich muscles."},{"speaker":"[bryan_boorstein]","startTime":2120.7,"endTime":2125.26,"body":"One thing I want to say that I think might make sense to people is I like"},{"speaker":"[bryan_boorstein]","startTime":2125.42,"endTime":2129.5,"body":"to think as the lowering phase as being the rep."},{"speaker":"[bryan_boorstein]","startTime":2130.62,"endTime":2135.58,"body":"and then I get to the bottom after driving so much tension into the wrap as"},{"speaker":"[bryan_boorstein]","startTime":2135.66,"endTime":2139.34,"body":"I'm lowering. I'm just like how much tension can I drive into my quads over"},{"speaker":"[bryan_boorstein]","startTime":2139.42,"endTime":2142.78,"body":"this period that I'm lowering myself down And then the whole idea of"},{"speaker":"[bryan_boorstein]","startTime":2142.94,"endTime":2146.38,"body":"getting back up is just let me get back up as quickly as I can so I can do"},{"speaker":"[bryan_boorstein]","startTime":2146.54,"endTime":2151.58,"body":"another actual lowering phase. Um. so if you try to approach your training"},{"speaker":"[bryan_boorstein]","startTime":2151.74,"endTime":2155.82,"body":"where the lowering phase is the most important part and then the concentric"},{"speaker":"[bryan_boorstein]","startTime":2155.98,"endTime":2159.34,"body":"is just a way for you to do another lower, then I think that kind of"},{"speaker":"[bryan_boorstein]","startTime":2159.42,"endTime":2162.78,"body":"changes the perspective of the way that you think about the way that you"},{"speaker":"[bryan_boorstein]","startTime":2162.94,"endTime":2166.86,"body":"approach your cadence in general, Um, and should have like a really solid"},{"speaker":"[bryan_boorstein]","startTime":2167.1,"endTime":2169.18,"body":"positive effect on the outcome of your training."},{"speaker":"[aaron_straker]","startTime":2170.04,"endTime":2174.76,"body":"I love that. the real reason I love it is that you alluded to something that"},{"speaker":"[aaron_straker]","startTime":2174.84,"endTime":2177.0,"body":"I was going to bring up, but explained it much better."},{"speaker":"[aaron_straker]","startTime":2179.0,"endTime":2183.08,"body":"The the kind of the stereotypical thing that you see in the in the gym with"},{"speaker":"[aaron_straker]","startTime":2183.08,"endTime":2187.4,"body":"the hack Sw, for example is there's a stopper at the bottom and you see"},{"speaker":"[aaron_straker]","startTime":2187.48,"endTime":2191.08,"body":"people load like four or five plates on each side and they put their legs in"},{"speaker":"[aaron_straker]","startTime":2191.16,"endTime":2195.72,"body":"a A in a advantageous position to move weight, and then they don't control"},{"speaker":"[aaron_straker]","startTime":2195.96,"endTime":2198.2,"body":"the eccentric, and they just slam the hack"},{"speaker":"[bryan_boorstein]","startTime":2197.84,"endTime":2198.84,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2198.36,"endTime":2202.04,"body":"squad off the stopper at the bottom and then they like drive up right, and"},{"speaker":"[aaron_straker]","startTime":2202.12,"endTime":2205.8,"body":"then they slam it off the bottom again, and there's just like there's a whole"},{"speaker":"[aaron_straker]","startTime":2206.04,"endTime":2209.24,"body":"half. Of the Wp, that they're not doing anything, they're not controlling the"},{"speaker":"[aaron_straker]","startTime":2209.32,"endTime":2213.88,"body":"weight and they're using that as like a false bottom. Um. but that is where"},{"speaker":"[aaron_straker]","startTime":2214.04,"endTime":2218.04,"body":"you create all that tension. Um. In a movement that's where you're it's I"},{"speaker":"[aaron_straker]","startTime":2218.04,"endTime":2221.24,"body":"mean, it's a length and overload movement and you're basically removing that"},{"speaker":"[aaron_straker]","startTime":2221.24,"endTime":2225.0,"body":"length and overload by slamming it off the stop at the bottom. So really"},{"speaker":"[aaron_straker]","startTime":2225.16,"endTime":2228.68,"body":"controlling the eccentric, like Bryant said, Treating that as the rep. and"},{"speaker":"[aaron_straker]","startTime":2228.76,"endTime":2232.6,"body":"then this standing up portion is really just how you reset to start your next"},{"speaker":"[aaron_straker]","startTime":2232.84,"endTime":2237.56,"body":"rep. Um, controlling it right, and not using that rebound and just driving"},{"speaker":"[aaron_straker]","startTime":2237.72,"endTime":2241.08,"body":"with the correct musculator. and that will really really change things for"},{"speaker":"[aaron_straker]","startTime":2241.16,"endTime":2245.16,"body":"you. I, I'd say that's probably one of the biggest things I've changed in my"},{"speaker":"[aaron_straker]","startTime":2245.24,"endTime":2250.52,"body":"training in the last like two two a years as I have like a like standard."},{"speaker":"[aaron_straker]","startTime":2250.76,"endTime":2255.08,"body":"Repcadence instead is probably like a two county centric on. Pretty much. I"},{"speaker":"[aaron_straker]","startTime":2255.08,"endTime":2257.56,"body":"don't want to say everything, because I'm sure there is something that I"},{"speaker":"[aaron_straker]","startTime":2257.64,"endTime":2261.56,"body":"don't. but I've really controlled my ecentrics on every single movement and"},{"speaker":"[aaron_straker]","startTime":2261.64,"endTime":2263.8,"body":"that's Per, turned out really well for me."},{"speaker":"[bryan_boorstein]","startTime":2264.46,"endTime":2267.1,"body":"Yeah, it's just a way that you can get back to the length and position"},{"speaker":"[bryan_boorstein]","startTime":2267.5,"endTime":2270.38,"body":"again. It's like get me to the length of position. Hold as much at"},{"speaker":"[bryan_boorstein]","startTime":2270.38,"endTime":2273.58,"body":"tenention as you can, and then let's get out of there as quick as possible,"},{"speaker":"[bryan_boorstein]","startTime":2273.74,"endTime":2276.78,"body":"so that we can get back to the length and position again. And that's kind"},{"speaker":"[bryan_boorstein]","startTime":2276.86,"endTime":2279.82,"body":"of the way I think about lifting now, whereas I think for many many years I"},{"speaker":"[bryan_boorstein]","startTime":2279.98,"endTime":2284.94,"body":"thought about it as the Wp up being the thing, And so it was just like Who"},{"speaker":"[bryan_boorstein]","startTime":2285.1,"endTime":2287.98,"body":"cares about the way down Because it's really the way up. That like is the"},{"speaker":"[bryan_boorstein]","startTime":2288.06,"endTime":2292.22,"body":"hard part right, but really you can make the way down really really hard if"},{"speaker":"[bryan_boorstein]","startTime":2292.3,"endTime":2297.02,"body":"you want to. I want to talk about one other thing regarding cadence that I"},{"speaker":"[bryan_boorstein]","startTime":2297.1,"endTime":2302.38,"body":"think is really really important and and often missed. And that is people"},{"speaker":"[bryan_boorstein]","startTime":2303.5,"endTime":2307.98,"body":"not having consistent breather S at the top of their Wp. The top of the rep"},{"speaker":"[bryan_boorstein]","startTime":2308.22,"endTime":2311.66,"body":"is the period of the rep where there's pretty much no tension on your legs."},{"speaker":"[bryan_boorstein]","startTime":2311.74,"endTime":2313.42,"body":"You're just standing there recovering."},{"speaker":"[bryan_boorstein]","startTime":2314.54,"endTime":2318.94,"body":"So what I would love to see is that on your first wrap you stand up and you"},{"speaker":"[bryan_boorstein]","startTime":2319.1,"endTime":2322.06,"body":"take one breath, and then you go back down and then on your tenth rerap,"},{"speaker":"[bryan_boorstein]","startTime":2322.22,"endTime":2325.74,"body":"you stand up and you take one breath and you go back down and when you"},{"speaker":"[bryan_boorstein]","startTime":2325.9,"endTime":2330.7,"body":"reach failure or whatever your target r i r is, that is your target r i R."},{"speaker":"[bryan_boorstein]","startTime":2331.02,"endTime":2335.1,"body":"Without extending your breathers, I can't tell you the amount of times that"},{"speaker":"[bryan_boorstein]","startTime":2335.1,"endTime":2338.86,"body":"I've watched a set of someone post in in one of my Facebook groups and it's"},{"speaker":"[bryan_boorstein]","startTime":2339.02,"endTime":2343.1,"body":"like I'm watching it and I'm trying to in my head determine like Okay. When"},{"speaker":"[bryan_boorstein]","startTime":2343.18,"endTime":2346.46,"body":"are they going to like rack the bar, blah bla, blah. So they'll do like six"},{"speaker":"[bryan_boorstein]","startTime":2346.7,"endTime":2350.46,"body":"and it's like a grinder And then they stand there for like seven seconds"},{"speaker":"[bryan_boorstein]","startTime":2350.54,"endTime":2353.66,"body":"and they do seven and it's a grinder and then they stand there for like ten"},{"speaker":"[bryan_boorstein]","startTime":2353.82,"endTime":2357.34,"body":"seconds and then they do eight and it's even more of a grinder and I'm like"},{"speaker":"[bryan_boorstein]","startTime":2357.42,"endTime":2361.74,"body":"No, God, please. No, don't do another Rp, You know, Um, so I just I. I"},{"speaker":"[bryan_boorstein]","startTime":2361.9,"endTime":2365.5,"body":"really really encourage people to make sure that your breathers are"},{"speaker":"[bryan_boorstein]","startTime":2365.58,"endTime":2369.26,"body":"consistent, repp, to rarap, And if you cannot execute another Wp without"},{"speaker":"[bryan_boorstein]","startTime":2369.5,"endTime":2372.62,"body":"extending your breather, then you've reached failure. That's the end of"},{"speaker":"[bryan_boorstein]","startTime":2372.62,"endTime":2376.38,"body":"your set like you don't need to create all that fatigue just standing there"},{"speaker":"[bryan_boorstein]","startTime":2376.46,"endTime":2378.86,"body":"so that you can do another rep that doesn't really even have that much"},{"speaker":"[bryan_boorstein]","startTime":2379.02,"endTime":2382.3,"body":"tension on the muscle that you're trying to train. So that's kind of one of"},{"speaker":"[bryan_boorstein]","startTime":2382.3,"endTime":2384.94,"body":"my pet peeves, But it's also something that I think is really really"},{"speaker":"[bryan_boorstein]","startTime":2385.18,"endTime":2388.94,"body":"important and um, I'm going to make an instrugrm post on that."},{"speaker":"[aaron_straker]","startTime":2389.08,"endTime":2393.72,"body":"That's a good one. That is something. admittedly I do. I am a little bit"},{"speaker":"[aaron_straker]","startTime":2393.96,"endTime":2397.48,"body":"flexible with myself for some like stuff. for for example, yesterday on the"},{"speaker":"[aaron_straker]","startTime":2397.48,"endTime":2401.64,"body":"Pensrum squad, I try to do that one breath right and I don't. I don't lock it"},{"speaker":"[aaron_straker]","startTime":2401.72,"endTime":2404.68,"body":"fully out, because I want to keep it there. I try to not even really take a"},{"speaker":"[aaron_straker]","startTime":2404.76,"endTime":2407.08,"body":"full breath because I want to keep as much tenion on my legs"},{"speaker":"[bryan_boorstein]","startTime":2406.64,"endTime":2407.64,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2407.16,"endTime":2411.64,"body":"as I can. Once I get into that like one r, I will give myself like two"},{"speaker":"[aaron_straker]","startTime":2411.8,"endTime":2416.04,"body":"breaths. I try and get like two big, too quick, big breaths and go again"},{"speaker":"[aaron_straker]","startTime":2416.68,"endTime":2419.8,"body":"because those are like those last like I'll have a grinder,"},{"speaker":"[bryan_boorstein]","startTime":2420.0,"endTime":2421.0,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2420.76,"endTime":2425.4,"body":"but I do not like. I don't sit there if I' taking or anything like that. I,"},{"speaker":"[aaron_straker]","startTime":2425.32,"endTime":2428.52,"body":"I'm cutting it. Plus, I don't think it will really help me. I think I'm truly"},{"speaker":"[aaron_straker]","startTime":2428.68,"endTime":2431.8,"body":"failed at that point. I don't think I'll get the rarap. Um, but yeah, that is"},{"speaker":"[aaron_straker]","startTime":2431.88,"endTime":2433.24,"body":"a. That is a really important point."},{"speaker":"[bryan_boorstein]","startTime":2433.98,"endTime":2437.74,"body":"Yeah, yeah, I think as long as you consistently execute it the same way"},{"speaker":"[bryan_boorstein]","startTime":2437.9,"endTime":2440.54,"body":"where like say, you get like your tenth threatp, with no pauses, and then"},{"speaker":"[bryan_boorstein]","startTime":2440.54,"endTime":2443.58,"body":"you take two breaths before your eleventhp or before your last Stp,"},{"speaker":"[bryan_boorstein]","startTime":2443.82,"endTime":2446.94,"body":"whatever your last rep is, and you know every week you're like Okay. I'm"},{"speaker":"[bryan_boorstein]","startTime":2447.02,"endTime":2449.98,"body":"just going to go until one wrap. from what I think I can't do anymore, and"},{"speaker":"[bryan_boorstein]","startTime":2449.98,"endTime":2452.22,"body":"then I'm going to pause for two breaths, and then I'm going do one more"},{"speaker":"[bryan_boorstein]","startTime":2452.3,"endTime":2455.1,"body":"wrap or something like that. Then at least you have consistent information."},{"speaker":"[bryan_boorstein]","startTime":2455.66,"endTime":2459.66,"body":"But when people are using breathers as a way to extend sets and"},{"speaker":"[bryan_boorstein]","startTime":2460.7,"endTime":2464.78,"body":"fa, a fake progress, Fame progress, I think that's where it kind of becomes"},{"speaker":"[bryan_boorstein]","startTime":2464.48,"endTime":2465.48,"body":"an issue."},{"speaker":"[aaron_straker]","startTime":2465.64,"endTime":2469.64,"body":"Yes, correct, and I always follow the same thing, so the consistency is"},{"speaker":"[aaron_straker]","startTime":2469.34,"endTime":2470.34,"body":"there."},{"speaker":"[bryan_boorstein]","startTime":2470.62,"endTime":2475.34,"body":"Yp, totally well, I think this kind of plays into the next. Uh one as well,"},{"speaker":"[bryan_boorstein]","startTime":2475.5,"endTime":2478.46,"body":"which is you're selling yourself way too short. You're cutting your sets"},{"speaker":"[bryan_boorstein]","startTime":2478.54,"endTime":2483.34,"body":"set three or four or whatever R. I are, and not really ever knowing what it"},{"speaker":"[bryan_boorstein]","startTime":2483.42,"endTime":2487.18,"body":"feels like to get to one or even two. R. I all right. what do you think"},{"speaker":"[bryan_boorstein]","startTime":2486.96,"endTime":2487.96,"body":"about that"},{"speaker":"[aaron_straker]","startTime":2487.88,"endTime":2491.8,"body":"Yeah, I mean, this kind of goes back to that first point where it's just"},{"speaker":"[aaron_straker]","startTime":2491.96,"endTime":2496.44,"body":"freaking hard. It's It's not pleasurable really, and you think that like Okay"},{"speaker":"[aaron_straker]","startTime":2496.6,"endTime":2501.64,"body":"that the rep has slowed slightly or I'm just trying so so hard Is like such"},{"speaker":"[aaron_straker]","startTime":2501.8,"endTime":2505.4,"body":"an effort that that has to be at right. I, I'm close to failure when"},{"speaker":"[aaron_straker]","startTime":2505.56,"endTime":2509.32,"body":"realistically unless you've ever pushed yourself safely on something like a"},{"speaker":"[aaron_straker]","startTime":2509.4,"endTime":2512.68,"body":"hack squad. A pendulum squat, something where you, you don't have like any"},{"speaker":"[aaron_straker]","startTime":2512.84,"endTime":2517.32,"body":"real risk of injury with a technical failure. You just don't know. Um,"},{"speaker":"[bryan_boorstein]","startTime":2517.12,"endTime":2518.12,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2517.64,"endTime":2521.08,"body":"for example, and this is what really kick started. Um, my thought for this"},{"speaker":"[aaron_straker]","startTime":2521.24,"endTime":2526.2,"body":"one yesterday on my third set of of the Pendulum squad. I really wanted ten"},{"speaker":"[aaron_straker]","startTime":2526.36,"endTime":2530.36,"body":"reps because I had failed at nine for the two previous weeks and I wanted"},{"speaker":"[aaron_straker]","startTime":2530.52,"endTime":2535.72,"body":"some redemption. Um, When I hit the fourth rap on that third set, the thought"},{"speaker":"[aaron_straker]","startTime":2535.96,"endTime":2538.76,"body":"creeped into my head and it was like Fuck. This is moving really slow Like"},{"speaker":"[aaron_straker]","startTime":2538.84,"endTime":2543.16,"body":"there's no way I'm going to make this. Um, and that was only four raps in."},{"speaker":"[aaron_straker]","startTime":2542.9,"endTime":2543.9,"body":"And then I"},{"speaker":"[bryan_boorstein]","startTime":2543.2,"endTime":2544.2,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2543.64,"endTime":2548.2,"body":"cont, and then I proceeded to to do another six reps successfully after that"},{"speaker":"[aaron_straker]","startTime":2548.36,"endTime":2552.76,"body":"thought had creeped in. So this is a really good example. So if you're"},{"speaker":"[aaron_straker]","startTime":2552.92,"endTime":2557.24,"body":"finding yourself in this scenario and maybe you're a little bit, maybe you're"},{"speaker":"[aaron_straker]","startTime":2557.4,"endTime":2561.08,"body":"scared to fail. you know, and that's perfectly viable film yourself, See"},{"speaker":"[bryan_boorstein]","startTime":2560.64,"endTime":2561.64,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2561.24,"endTime":2564.52,"body":"what your raraps look like when that thought creeps into your head, and I"},{"speaker":"[aaron_straker]","startTime":2564.6,"endTime":2568.28,"body":"guarantee when you watch that video you're going to poish shit. That rap"},{"speaker":"[aaron_straker]","startTime":2568.34,"endTime":2569.34,"body":"moved really fast."},{"speaker":"[aaron_straker]","startTime":2570.28,"endTime":2573.88,"body":"There's a diotomy between the subjective perception of how your reps feel,"},{"speaker":"[aaron_straker]","startTime":2574.04,"endTime":2577.72,"body":"and then when you watch a video of yourself how they look like you know a"},{"speaker":"[aaron_straker]","startTime":2577.8,"endTime":2582.76,"body":"third person point of view. That is something I found incredibly true myself."},{"speaker":"[aaron_straker]","startTime":2583.62,"endTime":2584.62,"body":"That from you?"},{"speaker":"[bryan_boorstein]","startTime":2585.42,"endTime":2589.18,"body":"Yeah, I think you, you pretty much nailed that. I. I just want to talk a"},{"speaker":"[bryan_boorstein]","startTime":2589.26,"endTime":2592.22,"body":"little bit about programming. Um, because I think that"},{"speaker":"[bryan_boorstein]","startTime":2593.74,"endTime":2598.54,"body":"I don't agree with a lot of what Mike is Rotel says, and I do agree with a"},{"speaker":"[bryan_boorstein]","startTime":2598.62,"endTime":2602.62,"body":"lot of what he says. I think he's very logic based and he's a smart dude,"},{"speaker":"[bryan_boorstein]","startTime":2603.34,"endTime":2607.9,"body":"and in the way that he kind of prescribes training is that he has a"},{"speaker":"[bryan_boorstein]","startTime":2607.98,"endTime":2613.18,"body":"messocycle start at somewhere around three to four reps from failure, and"},{"speaker":"[bryan_boorstein]","startTime":2613.26,"endTime":2615.34,"body":"then he has you add weight every week"},{"speaker":"[bryan_boorstein]","startTime":2616.54,"endTime":2621.66,"body":"or reps one of the two, Um. with the idea that eventually, if you just keep"},{"speaker":"[bryan_boorstein]","startTime":2621.82,"endTime":2626.62,"body":"adding weight or reps by week four, five or six, you're going to run into"},{"speaker":"[bryan_boorstein]","startTime":2626.86,"endTime":2633.1,"body":"failure. Um, and so I think one really cool aspect about that is that it"},{"speaker":"[bryan_boorstein]","startTime":2633.0,"endTime":2634.0,"body":"ensures"},{"speaker":"[bryan_boorstein]","startTime":2635.74,"endTime":2637.58,"body":"that you know where failure is"},{"speaker":"[bryan_boorstein]","startTime":2638.78,"endTime":2641.18,"body":"if you have if you're following a program"},{"speaker":"[bryan_boorstein]","startTime":2642.94,"endTime":2647.1,"body":"and say you mess up and you accidentally start at seven r. i r. Because you"},{"speaker":"[bryan_boorstein]","startTime":2647.18,"endTime":2650.62,"body":"just don't know better. If you just keep adding weight and a rep"},{"speaker":"[bryan_boorstein]","startTime":2651.66,"endTime":2655.42,"body":"every week, you'll eventually hit failure too. And then that gives you"},{"speaker":"[bryan_boorstein]","startTime":2655.58,"endTime":2659.02,"body":"information you're like. Oh, well, it took me seven weeks to reach failure"},{"speaker":"[bryan_boorstein]","startTime":2659.18,"endTime":2663.1,"body":"and I really wanted it to be four or five weeks, so you know next"},{"speaker":"[bryan_boorstein]","startTime":2663.34,"endTime":2667.66,"body":"messocycle. I should start at where I was in week three or week four, so"},{"speaker":"[bryan_boorstein]","startTime":2667.74,"endTime":2672.06,"body":"that I can then progress in in a a smaller messo cycle length, or or"},{"speaker":"[bryan_boorstein]","startTime":2672.14,"endTime":2675.58,"body":"whatever it is that they're trying to do. It gives them information. So"},{"speaker":"[bryan_boorstein]","startTime":2675.66,"endTime":2680.46,"body":"that's one thing that I've essentially stolen from Mike. To give him full"},{"speaker":"[bryan_boorstein]","startTime":2680.7,"endTime":2684.78,"body":"credit, Um, and I use in all of my general programs. I don't program my"},{"speaker":"[bryan_boorstein]","startTime":2685.02,"endTime":2688.38,"body":"individuals necessarily this way unless they're I don't really work with"},{"speaker":"[bryan_boorstein]","startTime":2688.46,"endTime":2692.06,"body":"novices, but I would probably program a novice somewhat like this just so"},{"speaker":"[bryan_boorstein]","startTime":2692.22,"endTime":2695.58,"body":"they can experience failure too. But in all my general programs because I"},{"speaker":"[bryan_boorstein]","startTime":2695.58,"endTime":2699.1,"body":"don't know how all the people following the programs, I don't know how they"},{"speaker":"[bryan_boorstein]","startTime":2699.26,"endTime":2704.06,"body":"how good they are. enguaging r, I r. I pretty much start all messocycles at"},{"speaker":"[bryan_boorstein]","startTime":2704.3,"endTime":2708.3,"body":"around three, r, i r, and that is my idea. You know, leave a runway so that"},{"speaker":"[bryan_boorstein]","startTime":2708.38,"endTime":2711.98,"body":"you can add weight or reps every week, and then by week five or whatever it"},{"speaker":"[bryan_boorstein]","startTime":2712.06,"endTime":2716.3,"body":"is, you should run into failure and then start the next mess of cycle and"},{"speaker":"[bryan_boorstein]","startTime":2716.3,"endTime":2718.86,"body":"you have more data and you can move forward from there, so I think that as"},{"speaker":"[bryan_boorstein]","startTime":2719.02,"endTime":2722.86,"body":"like a general approach of of just kind of questioning yourself, like Am I"},{"speaker":"[bryan_boorstein]","startTime":2722.94,"endTime":2724.46,"body":"training hard enough? Do,"},{"speaker":"[bryan_boorstein]","startTime":2725.66,"endTime":2730.38,"body":"do I actually know what one r i r feels like? Well, hell, just add some"},{"speaker":"[bryan_boorstein]","startTime":2730.46,"endTime":2733.5,"body":"waitighter a rep every single week and eventually you'll learn, you know."},{"speaker":"[bryan_boorstein]","startTime":2733.66,"endTime":2737.1,"body":"So, um, so I think there's a lot of utility there and that's why I think"},{"speaker":"[bryan_boorstein]","startTime":2737.18,"endTime":2739.66,"body":"it's so valuable as a tool in a general program."},{"speaker":"[aaron_straker]","startTime":2741.96,"endTime":2743.96,"body":"was there another side to that? No?"},{"speaker":"[bryan_boorstein]","startTime":2744.06,"endTime":2747.18,"body":"No, no, no, no, I was just I just want it yet. Did I? did? I sell it like"},{"speaker":"[bryan_boorstein]","startTime":2747.26,"endTime":2748.54,"body":"there were two sides, Because I was just going"},{"speaker":"[aaron_straker]","startTime":2748.6,"endTime":2750.28,"body":"In in the beginning, Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2748.62,"endTime":2752.06,"body":"to say like I want to give my credit for for this idea because I think it's"},{"speaker":"[bryan_boorstein]","startTime":2752.22,"endTime":2756.46,"body":"very valuable and I think it teaches people where failure is. If you don't"},{"speaker":"[bryan_boorstein]","startTime":2756.54,"endTime":2758.7,"body":"know where failure is. It's a great tool to figure it out."},{"speaker":"[aaron_straker]","startTime":2759.56,"endTime":2760.92,"body":"I agree, and like"},{"speaker":"[bryan_boorstein]","startTime":2760.48,"endTime":2761.48,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2761.16,"endTime":2765.56,"body":"full disclosure, here I, with my own training. That's generally. I'm a much"},{"speaker":"[aaron_straker]","startTime":2765.8,"endTime":2770.36,"body":"bigger fan of adding raps as opposed to we, because I, in my personal"},{"speaker":"[aaron_straker]","startTime":2770.6,"endTime":2774.44,"body":"experience, I, it's difficult for me to gauge how much weight to add,"},{"speaker":"[aaron_straker]","startTime":2775.48,"endTime":2779.48,"body":"And if you, you are kind of changing two variables per week. I really like"},{"speaker":"[aaron_straker]","startTime":2779.72,"endTime":2784.52,"body":"pushing raps. and then once I say onp, you know the first session I do"},{"speaker":"[aaron_straker]","startTime":2784.52,"endTime":2787.8,"body":"something. I guess eight reps and then up to like the fourth session on and"},{"speaker":"[aaron_straker]","startTime":2787.88,"endTime":2791.56,"body":"on rep on that first setem get like twelve or thirteen. I'm okay. It's time"},{"speaker":"[aaron_straker]","startTime":2791.64,"endTime":2794.76,"body":"to bad weight and then I generally will like increase. like I don't know. ten"},{"speaker":"[aaron_straker]","startTime":2794.92,"endTime":2799.56,"body":"percent or whatever is a decently reasonable, Um. increment based on the"},{"speaker":"[aaron_straker]","startTime":2799.64,"endTime":2802.44,"body":"available increments of weight to add right. If you're doing dumbbells, it's"},{"speaker":"[aaron_straker]","startTime":2802.22,"endTime":2803.22,"body":"generally"},{"speaker":"[bryan_boorstein]","startTime":2802.4,"endTime":2803.4,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2802.98,"endTime":2803.98,"body":"five pounds, Um,"},{"speaker":"[bryan_boorstein]","startTime":2803.56,"endTime":2804.56,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":2804.36,"endTime":2808.2,"body":"maybe ten, depending, uh, and kind of start over. I, I love adding that I'll"},{"speaker":"[aaron_straker]","startTime":2808.28,"endTime":2812.2,"body":"work with the same weight for six, seven sessions in a row. Sometimes, uh,"},{"speaker":"[aaron_straker]","startTime":2812.36,"endTime":2814.12,"body":"and I I love it. so"},{"speaker":"[bryan_boorstein]","startTime":2813.98,"endTime":2818.06,"body":"So is that purposefully done with the idea of starting with more reps from"},{"speaker":"[bryan_boorstein]","startTime":2818.22,"endTime":2821.34,"body":"failure and then gradually working to less raps? Or is that like literally"},{"speaker":"[bryan_boorstein]","startTime":2821.42,"endTime":2825.18,"body":"like you're actually progressing five raps across that period of time, and"},{"speaker":"[bryan_boorstein]","startTime":2825.26,"endTime":2826.86,"body":"like your rars equal every week?"},{"speaker":"[aaron_straker]","startTime":2827.08,"endTime":2831.4,"body":"so when I f. when I have like a first set, like a session of of A of a cycle"},{"speaker":"[aaron_straker]","startTime":2831.56,"endTime":2834.92,"body":"or something like that, I will. I don't wantnna. call it sandbgging. but I'll"},{"speaker":"[aaron_straker]","startTime":2835.0,"endTime":2836.12,"body":"leave a little bit. I'll leave like"},{"speaker":"[bryan_boorstein]","startTime":2835.76,"endTime":2836.76,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2836.2,"endTime":2840.92,"body":"two and maybe three. I wanna see where my recovery's at. Make sure I'm not"},{"speaker":"[aaron_straker]","startTime":2841.08,"endTime":2845.0,"body":"my. My training design is actually intelligent, and then, to be completely"},{"speaker":"[aaron_straker]","startTime":2845.16,"endTime":2849.56,"body":"honest, so this is somewhere. I wouldn't say I disagree by with any, with"},{"speaker":"[aaron_straker]","startTime":2849.72,"endTime":2853.08,"body":"any, by any means, but I have just found it different for myself, Like I can"},{"speaker":"[aaron_straker]","startTime":2853.16,"endTime":2857.32,"body":"push to one r. a r. I will push one I a offered sometimes like six weeks in a"},{"speaker":"[aaron_straker]","startTime":2857.4,"endTime":2862.12,"body":"row. Um, My fatigue doesn't really accumulate any more then than it was"},{"speaker":"[aaron_straker]","startTime":2862.28,"endTime":2866.84,"body":"previously and then I can literally. you know, give it. I generally will"},{"speaker":"[aaron_straker]","startTime":2867.08,"endTime":2872.36,"body":"repeat a session about seven to eight days late. No, uh, whatever, if I did"},{"speaker":"[aaron_straker]","startTime":2872.36,"endTime":2875.72,"body":"it like Wednesday, it might be like next Friday, right, so I think that's not"},{"speaker":"[aaron_straker]","startTime":2875.8,"endTime":2880.44,"body":"ninetiess or something like that. Later I can push to one r, i r, and squeeze"},{"speaker":"[aaron_straker]","startTime":2880.6,"endTime":2884.6,"body":"out usually another rap to two reps, Usually two reps on the first set. And"},{"speaker":"[aaron_straker]","startTime":2884.6,"endTime":2887.96,"body":"then if I'm following a little bit of that d, D, P. I might be, you know,"},{"speaker":"[aaron_straker]","startTime":2888.12,"endTime":2892.76,"body":"like one extra on r onses two or three, and I will push that for really until"},{"speaker":"[aaron_straker]","startTime":2892.84,"endTime":2896.6,"body":"I stop or if I, you know, want to train for my training cycle a little bit,"},{"speaker":"[aaron_straker]","startTime":2896.76,"endTime":2899.16,"body":"but this is kind of getting into the next."},{"speaker":"[aaron_straker]","startTime":2900.6,"endTime":2905.32,"body":"the topic we have here, but I just personally recover very very well and"},{"speaker":"[aaron_straker]","startTime":2905.48,"endTime":2909.32,"body":"fatigue generally does not accumulate too much like I can think of only"},{"speaker":"[aaron_straker]","startTime":2911.32,"endTime":2916.28,"body":"like two times in the last year of training where I felt like I really needed"},{"speaker":"[aaron_straker]","startTime":2916.44,"endTime":2921.64,"body":"a D load. That wasn't you know, Um, mandated by moving in my lifestyle, and"},{"speaker":"[aaron_straker]","startTime":2921.72,"endTime":2924.76,"body":"that one was when I was training doing that three times per week, likeg"},{"speaker":"[aaron_straker]","startTime":2924.92,"endTime":2926.84,"body":"training, which was just a shit ton of volume"},{"speaker":"[bryan_boorstein]","startTime":2926.4,"endTime":2927.4,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2926.92,"endTime":2931.0,"body":"and I would get sick every single Saturday. Um, and the other one was just a"},{"speaker":"[aaron_straker]","startTime":2931.08,"endTime":2934.84,"body":"lot of intensity techniques. But whenever I'm usually just generly following"},{"speaker":"[aaron_straker]","startTime":2934.92,"endTime":2939.96,"body":"like straight sets, I just, I find that my body does recover pretty well, but"},{"speaker":"[aaron_straker]","startTime":2940.44,"endTime":2942.84,"body":"because I do a lot of recovery, this type of"},{"speaker":"[bryan_boorstein]","startTime":2942.48,"endTime":2943.48,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":2942.54,"endTime":2943.54,"body":"stuff."},{"speaker":"[bryan_boorstein]","startTime":2944.38,"endTime":2947.1,"body":"no, totally. I think that's why that's why I said that I think this"},{"speaker":"[bryan_boorstein]","startTime":2947.26,"endTime":2952.14,"body":"approach of the the Isel style approach is best for like a general program,"},{"speaker":"[bryan_boorstein]","startTime":2952.78,"endTime":2956.46,"body":"Um, but for like myself, and usually I would say when I have individual"},{"speaker":"[bryan_boorstein]","startTime":2956.94,"endTime":2961.58,"body":"clients and I can actually learn them. Um. The process usually involves"},{"speaker":"[bryan_boorstein]","startTime":2961.74,"endTime":2964.7,"body":"there being about a an intro week where we're at like you know, two to"},{"speaker":"[bryan_boorstein]","startTime":2964.78,"endTime":2967.9,"body":"three r, I r for intro week. Kind of what you mentioned like just feeling"},{"speaker":"[bryan_boorstein]","startTime":2967.98,"endTime":2972.14,"body":"out the movements and then after that we're just like zero to two r, I r."},{"speaker":"[bryan_boorstein]","startTime":2972.3,"endTime":2975.42,"body":"Pretty much the rest of the way through and just trying to progress with"},{"speaker":"[bryan_boorstein]","startTime":2975.12,"endTime":2976.12,"body":"similar,"},{"speaker":"[bryan_boorstein]","startTime":2976.94,"endTime":2983.02,"body":"Um, similar fatigue, um metrics week to week, so um, so I agree, I don't"},{"speaker":"[bryan_boorstein]","startTime":2983.1,"endTime":2986.46,"body":"see any reason that that you that you need to or should do the Israel"},{"speaker":"[bryan_boorstein]","startTime":2986.78,"endTime":2990.38,"body":"approach. I just think that it's great for a general population and that it"},{"speaker":"[bryan_boorstein]","startTime":2990.54,"endTime":2993.98,"body":"ensures that at the end of every messo cycle there's a period of of"},{"speaker":"[bryan_boorstein]","startTime":2994.06,"endTime":2996.86,"body":"assessment where you know what failure feels like."},{"speaker":"[aaron_straker]","startTime":2997.4,"endTime":3000.76,"body":"exactly? Yeah, I agree. Completely, anything else on that one"},{"speaker":"[bryan_boorstein]","startTime":3000.64,"endTime":3001.64,"body":"No,"},{"speaker":"[aaron_straker]","startTime":3002.36,"endTime":3006.92,"body":"cool moving into number six. Uh, you're not recovering or eating sufficiently"},{"speaker":"[aaron_straker]","startTime":3007.08,"endTime":3011.0,"body":"to support the adaptations that need to take place for your legs to grow."},{"speaker":"[aaron_straker]","startTime":3012.36,"endTime":3017.48,"body":"Um. the easiest one here is like I I find. when I. you know when starting new"},{"speaker":"[aaron_straker]","startTime":3017.56,"endTime":3022.12,"body":"clients like I am right now, a lot of people's recovery is just poor. Um, to"},{"speaker":"[aaron_straker]","startTime":3022.2,"endTime":3026.76,"body":"be completely honest and frank, people do not sleep sufficiently. Um. There's"},{"speaker":"[aaron_straker]","startTime":3026.92,"endTime":3031.24,"body":"still this large fear of carbohydrate, especially people you know, slowly"},{"speaker":"[aaron_straker]","startTime":3031.48,"endTime":3037.32,"body":"migrating from the functional fitness, paleo, um, type type of community into"},{"speaker":"[aaron_straker]","startTime":3038.04,"endTime":3042.04,"body":"kind of you know what I would consider. Brian and myself are like hobbyiest"},{"speaker":"[aaron_straker]","startTime":3042.2,"endTime":3044.84,"body":"to bodyuilders. I guess you could say Um,"},{"speaker":"[aaron_straker]","startTime":3046.36,"endTime":3051.96,"body":"and that's one thing I find. it's like I, Just that is why how I and I used"},{"speaker":"[aaron_straker]","startTime":3052.04,"endTime":3055.88,"body":"to be that person I know, because I was that person who I did need carbs, and"},{"speaker":"[aaron_straker]","startTime":3056.04,"endTime":3059.4,"body":"I slept five hours per night And there was you know. I didn't know that"},{"speaker":"[aaron_straker]","startTime":3059.56,"endTime":3063.32,"body":"drinking alcohol after a leg day would impede my recovery and all these"},{"speaker":"[aaron_straker]","startTime":3063.48,"endTime":3067.16,"body":"things so like I know, because I've been that person and now I'm on the other"},{"speaker":"[aaron_straker]","startTime":3067.4,"endTime":3069.88,"body":"side of that fence and I' know how how"},{"speaker":"[aaron_straker]","startTime":3071.08,"endTime":3076.12,"body":"massively I can change my recovery period. You know my length to recovery,"},{"speaker":"[aaron_straker]","startTime":3076.76,"endTime":3081.64,"body":"and how in that in that directly, kind of Um points to how much volume I can"},{"speaker":"[aaron_straker]","startTime":3081.8,"endTime":3084.84,"body":"handle and all these sorts of things. Because of these other aspects that"},{"speaker":"[aaron_straker]","startTime":3085.0,"endTime":3088.76,"body":"are, I do what you know the other twenty three hours outside of the gym."},{"speaker":"[bryan_boorstein]","startTime":3090.38,"endTime":3093.82,"body":"Yeah, I mean, recovery is obviously the secret Souce. That's literally. Why"},{"speaker":"[bryan_boorstein]","startTime":3094.06,"endTime":3098.3,"body":"in physique sport like you' inented to essentially just train and then sit"},{"speaker":"[bryan_boorstein]","startTime":3098.32,"endTime":3099.32,"body":"on your ass."},{"speaker":"[bryan_boorstein]","startTime":3101.1,"endTime":3103.58,"body":"There was a saying when I was coming up in the"},{"speaker":"[bryan_boorstein]","startTime":3104.94,"endTime":3108.06,"body":"in the sport. I guess you'd call it in the late nineties and"},{"speaker":"[bryan_boorstein]","startTime":3109.26,"endTime":3113.34,"body":"somebody told me he was like you, listen, young man, if you want to get"},{"speaker":"[bryan_boorstein]","startTime":3113.04,"endTime":3114.04,"body":"big,"},{"speaker":"[bryan_boorstein]","startTime":3115.1,"endTime":3119.82,"body":"never sit when you can lie, never stand when you can sit, and never walk"},{"speaker":"[bryan_boorstein]","startTime":3120.06,"endTime":3123.98,"body":"when you can stand, And I was like Yes, sir, you know, got it."},{"speaker":"[bryan_boorstein]","startTime":3125.74,"endTime":3127.9,"body":"So so that's what I tri to do, but um,"},{"speaker":"[bryan_boorstein]","startTime":3129.02,"endTime":3130.7,"body":"but there is kind of like some"},{"speaker":"[bryan_boorstein]","startTime":3131.74,"endTime":3135.1,"body":"some information there that we can that we can glean from that in that"},{"speaker":"[bryan_boorstein]","startTime":3135.66,"endTime":3140.14,"body":"everything that we do outside of the gym is impacting our recovery in some"},{"speaker":"[bryan_boorstein]","startTime":3140.3,"endTime":3144.06,"body":"way, Um, whether we're enhancing our recovery by like eating well and"},{"speaker":"[bryan_boorstein]","startTime":3144.14,"endTime":3146.06,"body":"sleeping well in Dec, stressing, and"},{"speaker":"[bryan_boorstein]","startTime":3147.1,"endTime":3153.66,"body":"uh, all those things, or whether we're uh, causing recovery issues via poor"},{"speaker":"[bryan_boorstein]","startTime":3153.98,"endTime":3155.5,"body":"sleep, additional exercise"},{"speaker":"[bryan_boorstein]","startTime":3156.86,"endTime":3160.54,"body":"stress and life and work and marriage it with kids. I mean all the things"},{"speaker":"[bryan_boorstein]","startTime":3160.7,"endTime":3164.94,"body":"that happen in life, so I think that the the important thing to understand"},{"speaker":"[bryan_boorstein]","startTime":3164.88,"endTime":3165.88,"body":"is that"},{"speaker":"[bryan_boorstein]","startTime":3166.94,"endTime":3171.02,"body":"we can do everything in our power to optimize recovery. but recovery is"},{"speaker":"[bryan_boorstein]","startTime":3171.1,"endTime":3174.54,"body":"difficult to optimize in certain conditions. I think, even using myself as"},{"speaker":"[bryan_boorstein]","startTime":3174.62,"endTime":3178.7,"body":"an example here right so I just changed my leg training to go"},{"speaker":"[bryan_boorstein]","startTime":3179.74,"endTime":3183.26,"body":"hams every th, uh, six days, and quads every six days. So this is"},{"speaker":"[bryan_boorstein]","startTime":3183.34,"endTime":3186.06,"body":"significantly lower frequency than I was doing, and I didn't really"},{"speaker":"[bryan_boorstein]","startTime":3186.3,"endTime":3190.54,"body":"increase my volume. Maybe the reason I had to do this is because my"},{"speaker":"[bryan_boorstein]","startTime":3190.62,"endTime":3194.06,"body":"recovery isn't great. So there are things that you can do with your"},{"speaker":"[bryan_boorstein]","startTime":3194.22,"endTime":3196.54,"body":"training. if your recovery isn't great. In my situation,"},{"speaker":"[bryan_boorstein]","startTime":3198.46,"endTime":3202.46,"body":"I am thirteen or fourteen pounds down in a diet. I've been dieting now for"},{"speaker":"[bryan_boorstein]","startTime":3202.62,"endTime":3206.46,"body":"two and a half or three months. It's It's relatively long to be in in a"},{"speaker":"[bryan_boorstein]","startTime":3206.54,"endTime":3209.82,"body":"choloric deficit right. There's a stress on the body there. There's"},{"speaker":"[bryan_boorstein]","startTime":3209.98,"endTime":3212.78,"body":"probably a stress on the mind, even though I don't really feel the diet to"},{"speaker":"[bryan_boorstein]","startTime":3212.86,"endTime":3217.34,"body":"be that difficult yet. Um, I still have to con consistently restrict things"},{"speaker":"[bryan_boorstein]","startTime":3217.5,"endTime":3221.98,"body":"that I actually really want or kind of want. Um, but there's there's a cost"},{"speaker":"[bryan_boorstein]","startTime":3222.3,"endTime":3227.1,"body":"to that. Um. I'm having to walk a lot to help me burn calories and stay in"},{"speaker":"[bryan_boorstein]","startTime":3227.1,"endTime":3230.86,"body":"a deficit. And even though it's just walking when you're doing fifteen"},{"speaker":"[bryan_boorstein]","startTime":3231.02,"endTime":3236.14,"body":"thousand steps, some days that also has a cost to it. So I think that these"},{"speaker":"[bryan_boorstein]","startTime":3236.3,"endTime":3239.74,"body":"are all things to kind of take into account, and then when you put all of"},{"speaker":"[bryan_boorstein]","startTime":3239.74,"endTime":3243.26,"body":"your recovery currency on the table, and you realize that maybe you're not"},{"speaker":"[bryan_boorstein]","startTime":3243.34,"endTime":3246.46,"body":"recovering optimally. Eh, you can do things to help yourself recover"},{"speaker":"[bryan_boorstein]","startTime":3246.62,"endTime":3250.38,"body":"optimally like Aarin talked about. But be, if you're just in a deficit and"},{"speaker":"[bryan_boorstein]","startTime":3250.54,"endTime":3254.86,"body":"your recovery isn't optimal right now, then you just need to be aware of"},{"speaker":"[bryan_boorstein]","startTime":3254.94,"endTime":3259.18,"body":"your volume and frequency and probably manipulate those variables so that"},{"speaker":"[bryan_boorstein]","startTime":3259.34,"endTime":3263.9,"body":"they fall into line in your program in a way that fits your life and allows"},{"speaker":"[bryan_boorstein]","startTime":3264.06,"endTime":3269.02,"body":"you to kind of still fit in quality sessions where there is progression or"},{"speaker":"[bryan_boorstein]","startTime":3269.18,"endTime":3270.62,"body":"maintenance of strength occurring."},{"speaker":"[aaron_straker]","startTime":3271.96,"endTime":3274.76,"body":"I't really like done anything else on on number six."},{"speaker":"[bryan_boorstein]","startTime":3275.58,"endTime":3278.54,"body":"No, I think that counter transition's pretty well under the last one"},{"speaker":"[bryan_boorstein]","startTime":3278.62,"endTime":3282.46,"body":"though, 'cause I mentioned you know walking and so the last one is you're"},{"speaker":"[bryan_boorstein]","startTime":3282.54,"endTime":3287.82,"body":"cardioing away your legs, Uh, plus kind of associated fatigue costs and"},{"speaker":"[bryan_boorstein]","startTime":3287.82,"endTime":3291.74,"body":"impact on recovery and performance. So this is very much in line with the"},{"speaker":"[bryan_boorstein]","startTime":3291.82,"endTime":3295.5,"body":"post that I put on instigram. The other day there was a an equation for fat"},{"speaker":"[bryan_boorstein]","startTime":3295.74,"endTime":3299.74,"body":"loss where I basically talked about how the key to losing fat is walking"},{"speaker":"[bryan_boorstein]","startTime":3300.62,"endTime":3304.14,"body":"and lifting, because cardio comes"},{"speaker":"[bryan_boorstein]","startTime":3305.18,"endTime":3309.1,"body":"with a larger fatigue cost like typical cardio And it's and it's more like"},{"speaker":"[bryan_boorstein]","startTime":3309.18,"endTime":3312.3,"body":"intense form right, whether you're doing like hit intervals where you're"},{"speaker":"[bryan_boorstein]","startTime":3312.38,"endTime":3316.46,"body":"going for like a twenty or thirty minute run or your mountain biking or"},{"speaker":"[bryan_boorstein]","startTime":3316.54,"endTime":3319.82,"body":"some sort of other something like that, there's going to be a fatigue cost"},{"speaker":"[bryan_boorstein]","startTime":3320.06,"endTime":3324.62,"body":"associated with that, so so A you're you're causing fatigue. B,"},{"speaker":"[bryan_boorstein]","startTime":3325.82,"endTime":3329.98,"body":"you're putting yourself into uh, an energy deficient state where now you"},{"speaker":"[bryan_boorstein]","startTime":3330.14,"endTime":3333.9,"body":"need to eat more to compensate for for that energy that you exerted"},{"speaker":"[bryan_boorstein]","startTime":3335.02,"endTime":3336.86,"body":"Um, and see, you're actually"},{"speaker":"[bryan_boorstein]","startTime":3338.06,"endTime":3341.98,"body":"potentially gonna impact the quality of your lower body sessions, which is"},{"speaker":"[bryan_boorstein]","startTime":3342.06,"endTime":3345.34,"body":"the thing that actually builds your muscle. Um, I don't think that this is"},{"speaker":"[bryan_boorstein]","startTime":3345.42,"endTime":3347.18,"body":"as much of a concern if you're"},{"speaker":"[bryan_boorstein]","startTime":3348.3,"endTime":3352.7,"body":"keeping your cardio twenty four hours before or twenty four hours after"},{"speaker":"[bryan_boorstein]","startTime":3353.02,"endTime":3356.06,"body":"your leg session. I think that that would be probably a sweet spot where at"},{"speaker":"[bryan_boorstein]","startTime":3356.14,"endTime":3360.22,"body":"least you're not goingnna, really cause a huge issue, but I still believe"},{"speaker":"[bryan_boorstein]","startTime":3360.46,"endTime":3364.14,"body":"that any fatigue that you're putting on your legs like this goes back to"},{"speaker":"[bryan_boorstein]","startTime":3364.22,"endTime":3368.14,"body":"the thing. like If you, if you're goingnna, if you can walk or don't don't"},{"speaker":"[bryan_boorstein]","startTime":3368.22,"endTime":3372.46,"body":"walk If you can stand, and don't run If you can walk and don't sprint. If"},{"speaker":"[bryan_boorstein]","startTime":3372.54,"endTime":3375.5,"body":"you can run, I mean you can go all the way down the chain, and like, the"},{"speaker":"[bryan_boorstein]","startTime":3375.66,"endTime":3379.26,"body":"more intense that you get with your movement, the more impact that that's"},{"speaker":"[bryan_boorstein]","startTime":3379.34,"endTime":3382.62,"body":"going to have downstream on on your performance and on the ability of your"},{"speaker":"[bryan_boorstein]","startTime":3382.62,"endTime":3384.14,"body":"body to hyperch your legs."},{"speaker":"[aaron_straker]","startTime":3385.56,"endTime":3389.4,"body":"Yeah, I think that that is a really big one. Especially. I mean, if you see"},{"speaker":"[aaron_straker]","startTime":3389.48,"endTime":3393.16,"body":"so many people on the stair mill and doing all these things um that they"},{"speaker":"[aaron_straker]","startTime":3393.24,"endTime":3397.32,"body":"think are necessary, and one it could be. Um. One last little angle could be"},{"speaker":"[aaron_straker]","startTime":3397.4,"endTime":3400.92,"body":"a little bit of a Um. comparison of your goals right. If you are in a fat"},{"speaker":"[aaron_straker]","startTime":3401.08,"endTime":3406.28,"body":"lost phase, it's probably worth saying you're not going to be growing that"},{"speaker":"[aaron_straker]","startTime":3406.36,"endTime":3408.84,"body":"much new tissue on your legs to to"},{"speaker":"[bryan_boorstein]","startTime":3408.4,"endTime":3409.4,"body":"right."},{"speaker":"[aaron_straker]","startTime":3408.92,"endTime":3413.64,"body":"trade off right opportunity, cost on on what your goals are. Because Youre"},{"speaker":"[aaron_straker]","startTime":3413.88,"endTime":3417.88,"body":"when when it comes to like recovery or fueling a a cardio session or whatever"},{"speaker":"[aaron_straker]","startTime":3417.96,"endTime":3422.12,"body":"it is, competition of resources. And however you prioritize where those"},{"speaker":"[aaron_straker]","startTime":3422.36,"endTime":3426.92,"body":"resources get, um, like allocated within your, your body is really going to"},{"speaker":"[aaron_straker]","startTime":3427.4,"endTime":3430.68,"body":"be slightly beneficial for your, you know, obviously fat laws, slightly"},{"speaker":"[aaron_straker]","startTime":3430.84,"endTime":3434.6,"body":"beneficial for your uh leg, hy, pertgy goals. But just knowing that there is"},{"speaker":"[aaron_straker]","startTime":3434.76,"endTime":3439.16,"body":"that trade off and you have to decide what is most important to you in the"},{"speaker":"[aaron_straker]","startTime":3439.32,"endTime":3442.84,"body":"next you know, three months or two months or however long your your"},{"speaker":"[aaron_straker]","startTime":3442.86,"endTime":3443.86,"body":"periodization is,"},{"speaker":"[bryan_boorstein]","startTime":3444.78,"endTime":3448.06,"body":"Yeah, I mean, I think that you can, even though, kind of play the little"},{"speaker":"[bryan_boorstein]","startTime":3448.14,"endTime":3450.3,"body":"devil's advocate to that and say that like"},{"speaker":"[bryan_boorstein]","startTime":3452.06,"endTime":3455.66,"body":"you know, if if you're doing a bunch of cardio instead of like, if you're"},{"speaker":"[bryan_boorstein]","startTime":3455.74,"endTime":3459.26,"body":"doing a bunch of higher intensity cardio over slower intensity cardio, even"},{"speaker":"[bryan_boorstein]","startTime":3459.5,"endTime":3463.5,"body":"though your goal is to like, Yes, you're trying to take your body weight"},{"speaker":"[bryan_boorstein]","startTime":3463.66,"endTime":3466.62,"body":"down. And you understand that you're not going to gain muscle in your legs,"},{"speaker":"[bryan_boorstein]","startTime":3466.78,"endTime":3470.86,"body":"You could potentially be risking muscle in your legs, And a perfect example"},{"speaker":"[bryan_boorstein]","startTime":3471.1,"endTime":3474.86,"body":"of that is my physique competition from two thousand Fifteen, Where"},{"speaker":"[bryan_boorstein]","startTime":3476.06,"endTime":3479.5,"body":"I, I went into the prep for that competition, basically squatting like four"},{"speaker":"[bryan_boorstein]","startTime":3479.66,"endTime":3484.78,"body":"hundred for a triple or something around that and then by the end of my Pp,"},{"speaker":"[bryan_boorstein]","startTime":3485.02,"endTime":3488.3,"body":"which was you know, twelve or thirteen weeks later, I put two twenty five"},{"speaker":"[bryan_boorstein]","startTime":3488.46,"endTime":3491.5,"body":"on the bar, did it three times and felt like I was going to die and rack"},{"speaker":"[bryan_boorstein]","startTime":3491.68,"endTime":3492.68,"body":"it. Um."},{"speaker":"[bryan_boorstein]","startTime":3493.82,"endTime":3498.86,"body":"So I was doing cardio right, I was. He had me to cardio four or five days a"},{"speaker":"[bryan_boorstein]","startTime":3498.86,"endTime":3502.06,"body":"week. I was doing like hit intervals and like steady, stay and walking, and"},{"speaker":"[bryan_boorstein]","startTime":3502.22,"endTime":3506.62,"body":"like all these things, and my legs shrunk And I can definitely say that,"},{"speaker":"[bryan_boorstein]","startTime":3506.78,"endTime":3509.9,"body":"like you know, in that moment it didn't matter because I was doing men's"},{"speaker":"[bryan_boorstein]","startTime":3510.06,"endTime":3512.78,"body":"physique and I think that that was kind of. the idea is like you only have"},{"speaker":"[bryan_boorstein]","startTime":3512.86,"endTime":3516.14,"body":"to show your upper body. Who cares but what it did is it taught me some"},{"speaker":"[bryan_boorstein]","startTime":3516.22,"endTime":3520.94,"body":"really valuable information that doing cardio makes my legs shrink and I"},{"speaker":"[bryan_boorstein]","startTime":3521.02,"endTime":3525.18,"body":"think that you, while, while I am an n of one, I have seen that same thing"},{"speaker":"[bryan_boorstein]","startTime":3525.26,"endTime":3530.86,"body":"occur across the board with tons of other people. and uh, so I think it's a"},{"speaker":"[bryan_boorstein]","startTime":3530.94,"endTime":3534.46,"body":"real thing. And if you're going to be in a deficit and understand that"},{"speaker":"[bryan_boorstein]","startTime":3534.46,"endTime":3537.18,"body":"you're not going to be building muscle, you should be trying to protect"},{"speaker":"[bryan_boorstein]","startTime":3537.5,"endTime":3543.02,"body":"your muscle. And uh, so cardio cardio cardioing away your legs is is a real"},{"speaker":"[bryan_boorstein]","startTime":3543.18,"endTime":3544.7,"body":"phenomenon that we should probably avoid"},{"speaker":"[aaron_straker]","startTime":3545.16,"endTime":3547.64,"body":"I One hundred percent agree with everything you said."},{"speaker":"[bryan_boorstein]","startTime":3548.4,"endTime":3549.4,"body":"Co. dig that."},{"speaker":"[aaron_straker]","startTime":3548.92,"endTime":3553.48,"body":"Yep. Yep. especially with the the higher hit stuff. Um, because resources and"},{"speaker":"[aaron_straker]","startTime":3553.64,"endTime":3557.08,"body":"it's no one's really doing as much that you're not really doing your cardio"},{"speaker":"[aaron_straker]","startTime":3557.24,"endTime":3559.56,"body":"with your arms right. It's being done with your legs and then you"},{"speaker":"[bryan_boorstein]","startTime":3559.16,"endTime":3560.16,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3559.8,"endTime":3564.68,"body":"can metabolatealyze that local tissue for energy substrate. So Yeah, really a"},{"speaker":"[aaron_straker]","startTime":3564.76,"endTime":3566.6,"body":"hundred percent spot on everything you said."},{"speaker":"[bryan_boorstein]","startTime":3567.42,"endTime":3570.3,"body":"dig it. well, I think that's Uh. that's thepde man,"},{"speaker":"[aaron_straker]","startTime":3570.6,"endTime":3574.84,"body":"Yup, so guys, I think it is a really good, really good one, Brian. I think we"},{"speaker":"[aaron_straker]","startTime":3574.92,"endTime":3578.52,"body":"were able to provide a lot of value on some takeaways that we've learned over"},{"speaker":"[aaron_straker]","startTime":3578.6,"endTime":3582.84,"body":"the years, and now how we are benefiting on the other side, our legs are"},{"speaker":"[aaron_straker]","startTime":3582.82,"endTime":3583.82,"body":"finally growing and"},{"speaker":"[bryan_boorstein]","startTime":3583.28,"endTime":3584.28,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3583.72,"endTime":3587.32,"body":"I don't feel as ashamed about them anymore. Hopefully you feel the same way."},{"speaker":"[aaron_straker]","startTime":3587.18,"endTime":3588.18,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":3587.48,"endTime":3588.48,"body":"Yp."},{"speaker":"[aaron_straker]","startTime":3587.96,"endTime":3591.16,"body":"they will do some more episodes like this that really break things down from"},{"speaker":"[aaron_straker]","startTime":3591.24,"endTime":3594.68,"body":"what we found, So as always, guys, thank you for listening and we'll talk to"},{"speaker":"[aaron_straker]","startTime":3594.54,"endTime":3595.54,"body":"you next week."}]}