{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.152,"endTime":30.152,"body":"Okayt,"},{"speaker":"[aaron_straker]","startTime":35.252,"endTime":38.772,"body":"happy Tuesday, guys walking back to another episode of each train prosper"},{"speaker":"[aaron_straker]","startTime":39.252,"endTime":43.092,"body":"today, Brian myself have two awesome guests. zach and Josh from D a"},{"speaker":"[aaron_straker]","startTime":43.172,"endTime":46.692,"body":"different strength, and before we get into all the sweet topics we were going"},{"speaker":"[aaron_straker]","startTime":46.692,"endTime":49.332,"body":"to talk about with them, I'm going to have them introduce themselves."},{"speaker":"[josh]","startTime":50.696,"endTime":54.376000000000005,"body":"So, first of all, Aaron and Briryan, huge, thank you for having a son. I will say this"},{"speaker":"[josh]","startTime":54.456,"endTime":59.016,"body":"is our least favorite part of of podcast is given the introduction here. Uh, but but"},{"speaker":"[josh]","startTime":58.936,"endTime":63.736,"body":"but just briefly, uh, zach and I are both uh, research assistant at the muscle"},{"speaker":"[josh]","startTime":63.896,"endTime":68.77600000000001,"body":"physiology lab here in Florida, Atlantic University. Um, zach, just uh started as"},{"speaker":"[josh]","startTime":68.856,"endTime":73.256,"body":"Phd. I'm a. I'm a master student, so a lot of our time is spent in the lab there, Um,"},{"speaker":"[josh]","startTime":73.416,"endTime":77.656,"body":"otherwise we're we power lifting coaches. We kind of work with people all the way up"},{"speaker":"[josh]","startTime":77.896,"endTime":82.536,"body":"from, you know, national inter international level competitors, and we also have you"},{"speaker":"[josh]","startTime":82.616,"endTime":86.536,"body":"know. kind of like some general population, just general strength and fitness clients"},{"speaker":"[josh]","startTime":86.616,"endTime":91.496,"body":"as well. So um, we, like I said, we're power. We. We're typically working with power"},{"speaker":"[josh]","startTime":91.736,"endTime":96.616,"body":"lifters but we just like lifting weights. Um, power lifting kind of found us. we, we,"},{"speaker":"[josh]","startTime":96.536,"endTime":100.136,"body":"We, just like lifting weights. It turns out that a lot of people that like lifting"},{"speaker":"[josh]","startTime":100.216,"endTime":103.976,"body":"weights do power of things, so that's kind of where where we've landed. Um, but yeah,"},{"speaker":"[josh]","startTime":104.136,"endTime":106.536,"body":"that's a general overview of who we are and what we do,"},{"speaker":"[bryan_boorstein]","startTime":106.683,"endTime":111.243,"body":"So is Y's background like you, pretty much found power lifting straight out"},{"speaker":"[bryan_boorstein]","startTime":111.323,"endTime":114.443,"body":"of the gates when you first started lifting orcause. I mean, you guys speak"},{"speaker":"[bryan_boorstein]","startTime":114.683,"endTime":118.363,"body":"about things with like a bit of a hyperch freee flare more than I hear"},{"speaker":"[bryan_boorstein]","startTime":118.503,"endTime":119.503,"body":"people talk about"},{"speaker":"[bryan_boorstein]","startTime":121.003,"endTime":124.763,"body":"in other facets of the industry. Like people that are more focused on on"},{"speaker":"[bryan_boorstein]","startTime":124.843,"endTime":127.563,"body":"strength tend to just focus on strength. but you guys are constantly"},{"speaker":"[bryan_boorstein]","startTime":127.643,"endTime":130.923,"body":"throwing the hypertrophy thing around. So how is your background with"},{"speaker":"[bryan_boorstein]","startTime":130.703,"endTime":131.703,"body":"training?"},{"speaker":"[zac]","startTime":133.07999999999998,"endTime":136.51999999999998,"body":"I would say, I mean, definitely speaking for myself, and I think Josh is pretty"},{"speaker":"[zac]","startTime":136.6,"endTime":141.48000000000002,"body":"similar. I to tell you both got into this primarily through sports, which I mean is a"},{"speaker":"[zac]","startTime":141.56,"endTime":145.56,"body":"pretty standard kind of explanation of how people find lifting weights. But that was"},{"speaker":"[zac]","startTime":145.64,"endTime":149.56,"body":"definitely the way that I. I kind of saw everything through initially was you know, how"},{"speaker":"[zac]","startTime":149.64,"endTime":154.36,"body":"do I get faster? How do we get Um stronger for sports? Um, And so that kind of"},{"speaker":"[zac]","startTime":154.52,"endTime":158.6,"body":"initially got me into looking to read stuff and everything. That's how originally I"},{"speaker":"[zac]","startTime":158.76,"endTime":162.68,"body":"found West Side, Um. and kind of those kind of methods was where I kind of started and"},{"speaker":"[bryan_boorstein]","startTime":160.203,"endTime":205.643,"body":"Mmol."},{"speaker":"[zac]","startTime":162.76,"endTime":167.08,"body":"you know maticulated my way down the the path that we all probably have. Um. and then"},{"speaker":"[zac]","startTime":167.24,"endTime":170.84,"body":"you know you find you know hypertry training power lifting. it all kind of comes"},{"speaker":"[zac]","startTime":171.08,"endTime":174.68,"body":"together and I think Josh and I like you said. Uh. Originally, we both just like"},{"speaker":"[zac]","startTime":174.76,"endTime":178.52,"body":"lifting weights, so I think we both see ourselves like spending time very much on both"},{"speaker":"[zac]","startTime":178.76,"endTime":183.8,"body":"sides of the aisle there, and I think Um, because of that lens, I think it allows us to"},{"speaker":"[zac]","startTime":183.88,"endTime":188.36,"body":"see both of the problems if you put it in kind of quotes. There of strength and size,"},{"speaker":"[zac]","startTime":188.6,"endTime":191.56,"body":"Um, and it may a little bit different light, and I think they compliment one another,"},{"speaker":"[zac]","startTime":191.88,"endTime":195.88,"body":"Um, especially um, when we look to kind of work with our clients, so I think it kind of"},{"speaker":"[zac]","startTime":196.04,"endTime":200.44,"body":"helps in both ways there. but I, My personal story is from definitely from sports vers,"},{"speaker":"[zac]","startTime":200.6,"endTime":204.44,"body":"and kind of find our way into the objective nature of of power lifting from there"},{"speaker":"[josh]","startTime":205.596,"endTime":206.596,"body":"exact same."},{"speaker":"[bryan_boorstein]","startTime":207.003,"endTime":211.163,"body":"Yeah, I remember, Uh, when I first started training too, like I, I always"},{"speaker":"[bryan_boorstein]","startTime":212.283,"endTime":215.483,"body":"kind of biased toward lower rep ranges, just be cause they"},{"speaker":"[josh]","startTime":215.116,"endTime":216.116,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":215.423,"endTime":216.423,"body":"don't hurt as much"},{"speaker":"[bryan_boorstein]","startTime":217.563,"endTime":221.563,"body":"and I never really was good with the lactic acid accumulation thing, so I"},{"speaker":"[bryan_boorstein]","startTime":221.803,"endTime":225.323,"body":"kind of started. I mean, I also started in sports, Uh, much like Striker"},{"speaker":"[bryan_boorstein]","startTime":225.483,"endTime":229.563,"body":"did too, But I always was, was a fan of the lower raps and of the shorter"},{"speaker":"[bryan_boorstein]","startTime":229.723,"endTime":233.723,"body":"work sets. And um, it's interesting. I. This wasn't even a question I had,"},{"speaker":"[bryan_boorstein]","startTime":233.803,"endTime":237.723,"body":"but I wonder whether that's like something that, because maybe I have"},{"speaker":"[bryan_boorstein]","startTime":238.523,"endTime":243.403,"body":"slightly more fast twitch dominant fibres like, maybe that was going to be"},{"speaker":"[bryan_boorstein]","startTime":243.563,"endTime":247.563,"body":"something that I was going to veer towards no matter what. Um, whereas"},{"speaker":"[bryan_boorstein]","startTime":247.803,"endTime":251.563,"body":"somebody else, that maybe with their sport was say more aerobic like they"},{"speaker":"[bryan_boorstein]","startTime":251.563,"endTime":254.363,"body":"were a runner or a rower or something like that. Maybe they would have"},{"speaker":"[bryan_boorstein]","startTime":254.443,"endTime":258.443,"body":"found more interest or benefit from like higher rep ranges, so I know Aarin"},{"speaker":"[bryan_boorstein]","startTime":258.603,"endTime":261.003,"body":"can probably relate to that with the the football work that you were doing,"},{"speaker":"[bryan_boorstein]","startTime":261.163,"endTime":264.76300000000003,"body":"and I was playing basketball and and other kind of anaerobic type sports."},{"speaker":"[aaron_straker]","startTime":265.332,"endTime":269.012,"body":"Yeah, we didn't do a lot of high reps. And what what's funny is when you were"},{"speaker":"[zac]","startTime":266.03999999999996,"endTime":384.36,"body":"ssssssssssssss,"},{"speaker":"[aaron_straker]","startTime":269.092,"endTime":272.772,"body":"kind of talking like something, we got into lifting through sport. I didn't."},{"speaker":"[aaron_straker]","startTime":273.012,"endTime":276.052,"body":"I was at first introduced to to lifting through power lifting, but they"},{"speaker":"[aaron_straker]","startTime":276.052,"endTime":279.012,"body":"didn't call it power lifting. But I mean we, we went and competed in"},{"speaker":"[aaron_straker]","startTime":279.092,"endTime":282.372,"body":"powerfting and did single playly competitions, And I thought every high"},{"speaker":"[aaron_straker]","startTime":282.532,"endTime":286.212,"body":"school football player across America did that and very far from the top,"},{"speaker":"[aaron_straker]","startTime":287.252,"endTime":291.492,"body":"so it was very interesting shifting out of that to just like being a bro, and"},{"speaker":"[aaron_straker]","startTime":291.572,"endTime":294.772,"body":"lifting weights and not having to put that squat suit on that, you know, bust"},{"speaker":"[aaron_straker]","startTime":295.012,"endTime":296.852,"body":"the blood vessels and my legs and stuff"},{"speaker":"[bryan_boorstein]","startTime":298.203,"endTime":300.443,"body":"Yeah, well, I can, honestly, sorry. Go ahead."},{"speaker":"[josh]","startTime":299.676,"endTime":300.676,"body":"I think"},{"speaker":"[josh]","startTime":300.936,"endTime":303.976,"body":"I was just going to say, I think there is a ton of like self selection like you were"},{"speaker":"[josh]","startTime":303.716,"endTime":304.716,"body":"saying,"},{"speaker":"[bryan_boorstein]","startTime":304.063,"endTime":305.063,"body":"Yeah,"},{"speaker":"[josh]","startTime":304.456,"endTime":310.456,"body":"Brian. Like, even within can of this niche of people that lift weights at least four"},{"speaker":"[josh]","startTime":310.616,"endTime":314.776,"body":"times a week, and you're like, Oh, I'm not a super high. Like on a population level,"},{"speaker":"[josh]","startTime":315.016,"endTime":319.576,"body":"you probably are at least a pretty good responder because you've seen enough to."},{"speaker":"[josh]","startTime":319.736,"endTime":323.336,"body":"Actually, you know, be encouraged to keep showing up. So I think you know that's like"},{"speaker":"[josh]","startTime":323.496,"endTime":329.336,"body":"a very basic level self selection. And then you know fibre level specific stuff, you"},{"speaker":"[josh]","startTime":329.336,"endTime":333.176,"body":"know, leverage specific stuff. It. It probably goes on and on and on of. Like you"},{"speaker":"[josh]","startTime":333.036,"endTime":334.036,"body":"mentioned, Brian,"},{"speaker":"[bryan_boorstein]","startTime":333.803,"endTime":337.163,"body":"very interesting. Yeah, cool. well, we'll all jump into all of this in a"},{"speaker":"[bryan_boorstein]","startTime":337.163,"endTime":341.963,"body":"little more detail. Should we do last seven days real quick, Stggerol, I w."},{"speaker":"[bryan_boorstein]","startTime":342.363,"endTime":347.243,"body":"I'll start this out. Um, I guess my diet is is mostly more or less over."},{"speaker":"[bryan_boorstein]","startTime":347.563,"endTime":353.083,"body":"I've been uh, progressing carbs linearally from last week into this week. I"},{"speaker":"[bryan_boorstein]","startTime":353.163,"endTime":357.083,"body":"had about five progressively higher carb days, ending with about four"},{"speaker":"[bryan_boorstein]","startTime":357.243,"endTime":360.363,"body":"hundred and fifty on the day before my photo shoot. So Sunday"},{"speaker":"[bryan_boorstein]","startTime":361.483,"endTime":364.123,"body":"and uh, I think it worked pretty well Having think the photo shoot went"},{"speaker":"[bryan_boorstein]","startTime":364.203,"endTime":369.243,"body":"well. We'll see when the photos all come out. Um, I am just excited to not"},{"speaker":"[bryan_boorstein]","startTime":369.403,"endTime":373.403,"body":"be dieting anymore after four and a half months, which is a really great"},{"speaker":"[bryan_boorstein]","startTime":373.563,"endTime":377.163,"body":"feeling. Erarins talked a lot about how his favorite nutritional"},{"speaker":"[bryan_boorstein]","startTime":377.243,"endTime":380.923,"body":"periodization period of time is the period coming out of the diet and"},{"speaker":"[bryan_boorstein]","startTime":381.003,"endTime":384.523,"body":"reversing and and increasing the calories and all that. So it's been"},{"speaker":"[aaron_straker]","startTime":381.172,"endTime":382.292,"body":"the recovery diet"},{"speaker":"[bryan_boorstein]","startTime":385.643,"endTime":390.763,"body":"like like, I just kind of saw my physique and I just I was flat all the"},{"speaker":"[zac]","startTime":386.04,"endTime":504.36,"body":"Ssssssssssssss,"},{"speaker":"[bryan_boorstein]","startTime":390.763,"endTime":394.283,"body":"time, so I was just like looking at myself compared to myself and and I was"},{"speaker":"[bryan_boorstein]","startTime":394.283,"endTime":396.763,"body":"like Oh, I'm looking bettera. blah blah. And then you start adding the"},{"speaker":"[bryan_boorstein]","startTime":396.763,"endTime":400.283,"body":"carbs in and you're like wait, shoulder veins, and like ad veins. Like what"},{"speaker":"[bryan_boorstein]","startTime":400.363,"endTime":404.523,"body":"is going on here, So it's cool to be able to see the effect of the food"},{"speaker":"[bryan_boorstein]","startTime":404.763,"endTime":408.523,"body":"that's going into your body and and how that impacts the way that you look"},{"speaker":"[bryan_boorstein]","startTime":408.683,"endTime":413.403,"body":"like on a very acute basis. Um, so even the morning of the photo shoot, I"},{"speaker":"[bryan_boorstein]","startTime":413.403,"endTime":416.043,"body":"woke up and felt really flat for some reason after four hundred and fifty"},{"speaker":"[bryan_boorstein]","startTime":416.203,"endTime":420.363,"body":"carbs the night before. I don't know how I did, but I was and so what?"},{"speaker":"[aaron_straker]","startTime":419.032,"endTime":420.032,"body":"enough"},{"speaker":"[aaron_straker]","startTime":420.912,"endTime":421.912,"body":"just wasn't enough."},{"speaker":"[bryan_boorstein]","startTime":421.803,"endTime":425.403,"body":"No, I mean, either wasn't an offer. I just like slepted and got dehydrated"},{"speaker":"[bryan_boorstein]","startTime":425.563,"endTime":429.723,"body":"and whatever, So I woke up and had you know, twenty five hundred milligrams"},{"speaker":"[bryan_boorstein]","startTime":429.803,"endTime":433.563,"body":"of sodium and potassium and another two hundred and twenty carbs, and then"},{"speaker":"[bryan_boorstein]","startTime":433.643,"endTime":437.803,"body":"like within an hour, uh, everything kind of came to life, So um, I, er, and"},{"speaker":"[bryan_boorstein]","startTime":437.883,"endTime":439.963,"body":"I'm actually going to talk to you about this in the future. More about"},{"speaker":"[bryan_boorstein]","startTime":440.043,"endTime":444.363,"body":"whether this means that maybe I'm a candidate for more of like, um, a more"},{"speaker":"[bryan_boorstein]","startTime":444.603,"endTime":448.043,"body":"immediate, like a cute loading, like a a backload type thing, versus like a"},{"speaker":"[bryan_boorstein]","startTime":448.043,"endTime":450.923,"body":"progressively nearar load. But I find that all really interesting and I'm"},{"speaker":"[bryan_boorstein]","startTime":451.003,"endTime":455.003,"body":"sure it's stuff we can delve into next week when we don't have guests. Um,"},{"speaker":"[bryan_boorstein]","startTime":455.323,"endTime":459.803,"body":"and then the last thing I'll say is that Uh, tomorrow Wednesday I head up"},{"speaker":"[bryan_boorstein]","startTime":459.883,"endTime":464.203,"body":"to Fort Collins to go train with Uh, Albert, Unenias and minor, and they're"},{"speaker":"[bryan_boorstein]","startTime":464.363,"endTime":467.563,"body":"going to be uh, generous enough to give me a little bit of a P physique"},{"speaker":"[bryan_boorstein]","startTime":467.643,"endTime":471.163,"body":"assessment and let me know where I'm at and how far I might have to go if I"},{"speaker":"[bryan_boorstein]","startTime":471.323,"endTime":476.923,"body":"were to don the The Speedo, and uh and present on stage, so we'll see what"},{"speaker":"[bryan_boorstein]","startTime":477.083,"endTime":481.483,"body":"kind of feedback I get there, and uh, yeah, we'll update it next week on"},{"speaker":"[bryan_boorstein]","startTime":481.483,"endTime":484.843,"body":"the episode. So, uh, what's up with your last seven days? Striker"},{"speaker":"[aaron_straker]","startTime":486.612,"endTime":491.172,"body":"Not much. I posted this very briefly on my story. I' am waiting to start my"},{"speaker":"[aaron_straker]","startTime":491.572,"endTime":495.412,"body":"protocol, But there is like one thing I need to do first, and unfortunately"},{"speaker":"[aaron_straker]","startTime":495.572,"endTime":501.092,"body":"there is a new Fedex saga in my life. I ordered some supplements from this"},{"speaker":"[aaron_straker]","startTime":501.252,"endTime":505.812,"body":"company that I always order from, and I ams very shocked how quick they get"},{"speaker":"[aaron_straker]","startTime":505.892,"endTime":510.132,"body":"here. It that chips from Kentucky. It's been twelve days now since it shipped"},{"speaker":"[aaron_straker]","startTime":510.292,"endTime":514.692,"body":"in Kentucky. It's been here in Salt Lake since Thursday, just like glooping"},{"speaker":"[aaron_straker]","startTime":515.012,"endTime":519.572,"body":"around doing God knows what at the Fedex facility, So it's like I don't know"},{"speaker":"[aaron_straker]","startTime":519.732,"endTime":523.492,"body":"what's going on with Fedx here. But it is a massive problem. Like this is the"},{"speaker":"[aaron_straker]","startTime":523.652,"endTime":527.812,"body":"sixth order in like the last month and a half that they just cannot seem to"},{"speaker":"[aaron_straker]","startTime":527.832,"endTime":528.832,"body":"deliver. Um,"},{"speaker":"[bryan_boorstein]","startTime":528.623,"endTime":529.623,"body":"sucks"},{"speaker":"[aaron_straker]","startTime":528.932,"endTime":532.1320000000001,"body":"And it's not like I live in some weird spot like we're in a townhouse in the"},{"speaker":"[aaron_straker]","startTime":532.212,"endTime":536.3720000000001,"body":"middle of the city, So I have no idea what's going on. Hopefully it's here"},{"speaker":"[aaron_straker]","startTime":536.692,"endTime":540.292,"body":"today. I tried to like. Hey, I will come pick it up at the warehouse like I"},{"speaker":"[aaron_straker]","startTime":540.372,"endTime":544.052,"body":"just want the damn package, but they just have like no idea where it is and"},{"speaker":"[aaron_straker]","startTime":544.452,"endTime":547.172,"body":"like the people you talk to don't have a clue, so I'm just playing the"},{"speaker":"[aaron_straker]","startTime":547.172,"endTime":551.652,"body":"waiting game and trying not to get super frustrated. Um, but to to give a"},{"speaker":"[aaron_straker]","startTime":551.652,"endTime":555.412,"body":"little back story, Uh, zaach, and Josh before I would be ordering some uh"},{"speaker":"[aaron_straker]","startTime":555.572,"endTime":558.532,"body":"over like overnight chicken from this place in New Jersey called the chicken"},{"speaker":"[aaron_straker]","startTime":558.612,"endTime":561.572,"body":"Pound, Because I've just been in the streak of feeling lazy and I just don't"},{"speaker":"[aaron_straker]","startTime":561.652,"endTime":563.252,"body":"want to food prep my own chicken."},{"speaker":"[aaron_straker]","startTime":564.372,"endTime":568.132,"body":"And three times in a row like the overnight delivery, Fedex took like four,"},{"speaker":"[aaron_straker]","startTime":568.212,"endTime":571.332,"body":"five days to deliver in the chick of a Ch. like lukewarm. We just had to"},{"speaker":"[aaron_straker]","startTime":571.412,"endTime":575.892,"body":"like. Keep trying and trying again. So I have been having like issues with"},{"speaker":"[aaron_straker]","startTime":576.132,"endTime":581.572,"body":"Fedex. Um. So that's really been my only update, Um, transition and training"},{"speaker":"[aaron_straker]","startTime":581.652,"endTime":585.012,"body":"four days per week. Uh, we, you've kind of settled into now, which generally,"},{"speaker":"[aaron_straker]","startTime":585.172,"endTime":588.932,"body":"I kind of don't like as much, but I'm just taking it, um each week and then"},{"speaker":"[aaron_straker]","startTime":589.012,"endTime":592.372,"body":"just filling and hiking, going on adventures on Sundays. but that's it for"},{"speaker":"[aaron_straker]","startTime":591.992,"endTime":592.992,"body":"me."},{"speaker":"[bryan_boorstein]","startTime":593.243,"endTime":597.643,"body":"that x is trying to hold down your macronutrient gas, dude messed up"},{"speaker":"[aaron_straker]","startTime":596.372,"endTime":597.812,"body":"Yeah, they're trying to do something."},{"speaker":"[josh]","startTime":597.336,"endTime":600.456,"body":"Do do not have a crock pot. It's so easy to make chicken."},{"speaker":"[aaron_straker]","startTime":600.612,"endTime":603.252,"body":"I, well, I live in an air. B. M. B's so"},{"speaker":"[bryan_boorstein]","startTime":603.783,"endTime":604.783,"body":"any travels and"},{"speaker":"[aaron_straker]","startTime":604.472,"endTime":605.472,"body":"yeah,"},{"speaker":"[josh]","startTime":604.476,"endTime":605.476,"body":"Oh, okay,"},{"speaker":"[bryan_boorstein]","startTime":604.663,"endTime":605.663,"body":"you't carry"},{"speaker":"[bryan_boorstein]","startTime":605.583,"endTime":606.583,"body":"with and all"},{"speaker":"[josh]","startTime":605.736,"endTime":606.856,"body":"Oh, that's right. that's right."},{"speaker":"[aaron_straker]","startTime":605.992,"endTime":606.992,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":606.523,"endTime":609.403,"body":"that stuff. Yeah, So what's going on with you guys"},{"speaker":"[bryan_boorstein]","startTime":606.523,"endTime":609.403,"body":"that stuff. Yeah, So what's going on with you guys"},{"speaker":"[josh]","startTime":608.296,"endTime":613.816,"body":"I was going to say I just bag a frozen chicken Canas Sulsa eight hours Could to go"},{"speaker":"[bryan_boorstein]","startTime":614.783,"endTime":615.783,"body":"Like"},{"speaker":"[josh]","startTime":615.476,"endTime":616.476,"body":"go for zck."},{"speaker":"[bryan_boorstein]","startTime":615.563,"endTime":618.523,"body":"you guys. Have anything good near last seven days? You want to update A on"},{"speaker":"[zac]","startTime":618.68,"endTime":625.56,"body":"My life is considerably less exciting. I'd say that the big wind for me, um passed is,"},{"speaker":"[zac]","startTime":625.72,"endTime":630.52,"body":"so I actuallyllapsed my lung pretty pretty recently. Um, so I've been working back from"},{"speaker":"[zac]","startTime":630.6,"endTime":633.88,"body":"that in terms of training in this past week, kind of feels like the first week I've"},{"speaker":"[zac]","startTime":633.96,"endTime":637.48,"body":"been able to, you know, really, feel like I, I've been training again. I'm still"},{"speaker":"[zac]","startTime":637.56,"endTime":641.32,"body":"rehabing my lower body a little bit, umm, working through some stuff there, but as far"},{"speaker":"[zac]","startTime":641.4,"endTime":645.32,"body":"as like mober, body, been training my bench and my my chin upps, actually for for"},{"speaker":"[zac]","startTime":645.48,"endTime":649.0,"body":"strength, and been able to put like a solid block of training and really feel like I'm"},{"speaker":"[zac]","startTime":649.4,"endTime":653.48,"body":"I'm back to you know, having ideas when I train, get to experiment with some different"},{"speaker":"[zac]","startTime":653.72,"endTime":656.84,"body":"stuff, like the the thing that drives us to have fun when we werere doing that, and"},{"speaker":"[zac]","startTime":656.92,"endTime":661.16,"body":"that Um has significantly improved my kind of just day to day experience being able to."},{"speaker":"[zac]","startTime":661.16,"endTime":662.52,"body":"Look forward to training and not feel like"},{"speaker":"[bryan_boorstein]","startTime":662.223,"endTime":663.223,"body":"Mhm?"},{"speaker":"[zac]","startTime":662.6,"endTime":666.52,"body":"I'm uh, just climbing back to where I was all the time. so Yeah, grateful for that,"},{"speaker":"[zac]","startTime":666.66,"endTime":667.66,"body":"Josh. what about you?"},{"speaker":"[josh]","startTime":669.736,"endTime":671.496,"body":"Go for Brian. If you were going to say something,"},{"speaker":"[bryan_boorstein]","startTime":670.523,"endTime":673.163,"body":"I was just going to ask if Chin upps, means that you're using a"},{"speaker":"[bryan_boorstein]","startTime":673.163,"endTime":675.563,"body":"suuperinated grip or A? That is a yet again."},{"speaker":"[zac]","startTime":674.04,"endTime":675.8,"body":"Yep, Yeah, idip,"},{"speaker":"[josh]","startTime":677.736,"endTime":683.016,"body":"Yeah, for me, I would say The the biggest thing in the last seven days is I feel like"},{"speaker":"[josh]","startTime":683.176,"endTime":687.896,"body":"I've been more excited for training than I have been in a while. Um, so I've"},{"speaker":"[josh]","startTime":688.136,"endTime":691.736,"body":"personally, I and I think z's kind of on a similar schedule. I've been getting in"},{"speaker":"[josh]","startTime":691.816,"endTime":697.016,"body":"three training sessions a week for about seventy to eighty minutes. Um, just like with"},{"speaker":"[josh]","startTime":697.176,"endTime":702.216,"body":"our our schedules with with academics and and trying to fit other stuff, maintain some"},{"speaker":"[josh]","startTime":702.296,"endTime":705.896,"body":"degree of interpersonal relationships. Just been going first thing in the morning"},{"speaker":"[josh]","startTime":706.056,"endTime":711.416,"body":"Monday Wednesday Friday, Um, trying to get something in and justcause, That's what's"},{"speaker":"[josh]","startTime":711.496,"endTime":715.576,"body":"going to be the most sustainable with with our current schedules. Um, but Th things"},{"speaker":"[josh]","startTime":715.656,"endTime":718.376,"body":"have been going well and I kind of noticed I was like, Hey, I'm kind of within"},{"speaker":"[josh]","startTime":718.616,"endTime":723.336,"body":"striking distance in terms of being at my best numbers of all time. Um, which is which"},{"speaker":"[josh]","startTime":723.496,"endTime":725.496,"body":"is exciting. Given like, I'm kind of"},{"speaker":"[josh]","startTime":726.776,"endTime":731.416,"body":"sacrificing optimal, if you will to to to crawl rather than to run right now, Which"},{"speaker":"[josh]","startTime":731.336,"endTime":736.536,"body":"which I'm accepting, Um, proactively, The The other thing within the Ne. The last"},{"speaker":"[josh]","startTime":736.776,"endTime":741.336,"body":"seven days is, I've been kind of doing an audit of just tracking nutrition, so I"},{"speaker":"[josh]","startTime":741.416,"endTime":746.696,"body":"typically don't track. Um. but I do like to you know, every six months every year"},{"speaker":"[zac]","startTime":746.04,"endTime":864.36,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":746.856,"endTime":750.456,"body":"track for a week. Just kind of check in and make sure that kind of what I'm"},{"speaker":"[bryan_boorstein]","startTime":747.103,"endTime":748.103,"body":"Mhm."},{"speaker":"[josh]","startTime":750.536,"endTime":753.976,"body":"conceptualizing in my head still checks out. Um, So that's been something I've been"},{"speaker":"[josh]","startTime":754.056,"endTime":758.616,"body":"doing this week, Um, and I think that gives some pretty good insights. Um, you know,"},{"speaker":"[josh]","startTime":759.256,"endTime":762.296,"body":"if if you are kind of the person I would prefer not to track, kind of checking in"},{"speaker":"[josh]","startTime":762.456,"endTime":766.536,"body":"doing an audit every every you know, every six to twelve months can be a really good"},{"speaker":"[josh]","startTime":766.616,"endTime":771.256,"body":"move. So that's been helpful as well. But other than that, just trying to to to crawl,"},{"speaker":"[josh]","startTime":771.416,"endTime":775.336,"body":"and accepting that, Uh training is an optimal, but it's still having fun with it."},{"speaker":"[bryan_boorstein]","startTime":775.643,"endTime":779.403,"body":"Yeah, I have uh two, two comments on that. Actually, so, um, I also use"},{"speaker":"[bryan_boorstein]","startTime":779.723,"endTime":783.483,"body":"kind of a a, a satity based, uh tracking route in"},{"speaker":"[josh]","startTime":783.036,"endTime":784.036,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":783.483,"endTime":786.443,"body":"the in the off season, if you want to call it not like I have' in season,"},{"speaker":"[bryan_boorstein]","startTime":786.603,"endTime":791.723,"body":"but um in the off season, I basically just track uh ballpark protein grams,"},{"speaker":"[bryan_boorstein]","startTime":792.043,"endTime":796.523,"body":"a daily body weight and subjective s society, whether it's"},{"speaker":"[josh]","startTime":796.276,"endTime":797.276,"body":"I like that"},{"speaker":"[bryan_boorstein]","startTime":796.683,"endTime":801.083,"body":"like over, fed under, fed or satisfied, and I just have like an excele, and"},{"speaker":"[bryan_boorstein]","startTime":801.163,"endTime":804.123,"body":"I just marked those three categories and it's so freeing because"},{"speaker":"[josh]","startTime":804.316,"endTime":805.316,"body":"Mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":804.523,"endTime":808.203,"body":"Theti index in the body weight basically tell you if you're overeating or"},{"speaker":"[bryan_boorstein]","startTime":808.063,"endTime":809.063,"body":"not, and then."},{"speaker":"[josh]","startTime":808.396,"endTime":809.396,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":808.843,"endTime":811.723,"body":"The protein just makes sure you're covering all your bases, so I think that"},{"speaker":"[bryan_boorstein]","startTime":811.803,"endTime":815.323,"body":"works really well for people that at least are familiar with tracking and"},{"speaker":"[bryan_boorstein]","startTime":815.303,"endTime":816.303,"body":"understand macro"},{"speaker":"[josh]","startTime":815.756,"endTime":816.756,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":816.203,"endTime":819.963,"body":"newtreate profiles. but again to your point, it's like I wouldn't take that"},{"speaker":"[bryan_boorstein]","startTime":820.203,"endTime":821.403,"body":"approach if I didn't at least"},{"speaker":"[josh]","startTime":820.956,"endTime":821.956,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":821.563,"endTime":823.323,"body":"audit myself Every you know, six"},{"speaker":"[josh]","startTime":822.956,"endTime":823.956,"body":"right,"},{"speaker":"[bryan_boorstein]","startTime":823.563,"endTime":825.403,"body":"months or a year or whatever was. Um,"},{"speaker":"[josh]","startTime":825.356,"endTime":826.356,"body":"I like that"},{"speaker":"[bryan_boorstein]","startTime":826.043,"endTime":828.523,"body":"yeah, and then second thing I was going to say is you know you mentioned"},{"speaker":"[bryan_boorstein]","startTime":828.603,"endTime":832.683,"body":"the three times a week being sub optimal in a way, but every time in my"},{"speaker":"[bryan_boorstein]","startTime":832.763,"endTime":834.443,"body":"life that I've done a strength phase,"},{"speaker":"[bryan_boorstein]","startTime":835.803,"endTime":839.963,"body":"I've found the highest rate of success on three times a week, and"},{"speaker":"[josh]","startTime":839.716,"endTime":840.716,"body":"interesting"},{"speaker":"[bryan_boorstein]","startTime":840.203,"endTime":845.003,"body":"I wonder if that's got anything to do with uh, proximity failure. And this"},{"speaker":"[bryan_boorstein]","startTime":845.003,"endTime":847.963,"body":"is going to be a big, a big chunk of what we talk about today,"},{"speaker":"[josh]","startTime":847.676,"endTime":848.676,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":848.123,"endTime":851.723,"body":"But just because it's on the top of my head right now, Um, I wonder if like"},{"speaker":"[bryan_boorstein]","startTime":851.803,"endTime":855.963,"body":"if you have seventy to eighty minutes. Are you spending a lot of that time"},{"speaker":"[bryan_boorstein]","startTime":856.843,"endTime":859.403,"body":"working sub failure? Like a lot of the stuff that you guys have been"},{"speaker":"[bryan_boorstein]","startTime":859.483,"endTime":862.363,"body":"researching and talking about recently where maybe you have to do more"},{"speaker":"[bryan_boorstein]","startTime":862.523,"endTime":867.003,"body":"sets? So you're not actually fitting as many like raps close to fatigue or"},{"speaker":"[bryan_boorstein]","startTime":866.823,"endTime":867.823,"body":"whatever into"},{"speaker":"[josh]","startTime":867.436,"endTime":868.436,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":867.883,"endTime":871.163,"body":"your seventy eighty minutes, Verus working closer, Fe. And getting more out"},{"speaker":"[bryan_boorstein]","startTime":871.163,"endTime":872.203,"body":"of that time. Some make sense,"},{"speaker":"[josh]","startTime":872.936,"endTime":877.016,"body":"Yeah, I think that makes that makes perfect sense, so I would. S that the answer would"},{"speaker":"[josh]","startTime":877.096,"endTime":882.296,"body":"be. it depends on kind of the primary goal of the the training phase. I'm in Um, and"},{"speaker":"[josh]","startTime":882.616,"endTime":887.096,"body":"in general when I shift goals, so when I shift from more of like a Hey, this is going"},{"speaker":"[josh]","startTime":887.096,"endTime":891.496,"body":"to be a muscle growth biased phase versus more of a strength biased Pa. strength"},{"speaker":"[josh]","startTime":891.816,"endTime":897.976,"body":"biased phase. I don't really see any changes in in session time. Um. I do do more sets"},{"speaker":"[josh]","startTime":898.136,"endTime":902.936,"body":"in the strength bias phase. Each sets a little bit further from failure, and as a"},{"speaker":"[josh]","startTime":903.096,"endTime":908.696,"body":"result, I can uh, take a little bit less rest period between sets. Um, so what I"},{"speaker":"[josh]","startTime":908.856,"endTime":913.416,"body":"typically do is I'll just get like I'll I'll hook it up so that I hear the velocity in"},{"speaker":"[josh]","startTime":913.496,"endTime":917.336,"body":"my headphone while I'm training, Let's say I have eighty percent for four triples."},{"speaker":"[josh]","startTime":917.576,"endTime":921.576,"body":"I'll kind of get an idea of on that first set. Okay, the first rep, Uh of the first"},{"speaker":"[josh]","startTime":921.896,"endTime":925.896,"body":"set. That's when I'm going to be the freshest. Let's say it's point three, five meters"},{"speaker":"[josh]","startTime":926.056,"endTime":931.016,"body":"per second. I'll say okay. I don't want to see this go down. you know a ton, so I'll"},{"speaker":"[josh]","startTime":931.096,"endTime":934.856,"body":"just kinda aut to regulate my repards. Make sure I'm not getting down to like point"},{"speaker":"[josh]","startTime":935.096,"endTime":938.456,"body":"two, four point two five. Okay, that set was a little bit slower than I want. I'm"},{"speaker":"[josh]","startTime":938.536,"endTime":941.976,"body":"going to take an extra twenty seconds for that next rest period, so I kindaought to"},{"speaker":"[josh]","startTime":942.056,"endTime":946.696,"body":"regulate it that way, whereas in a hypertry focused phase, Um, you know, typically"},{"speaker":"[josh]","startTime":946.856,"endTime":950.776,"body":"less sets slightly longer rest period and I'm really focused on r r r"},{"speaker":"[bryan_boorstein]","startTime":950.383,"endTime":951.383,"body":"Mhm, Mhm,"},{"speaker":"[josh]","startTime":950.856,"endTime":955.896,"body":"accuracy, so I'm less worried about that immediate, um, that immediate velocity"},{"speaker":"[josh]","startTime":956.056,"endTime":960.216,"body":"feedback and just trying to make sure that Um, I'm getting to the desired r r r,"},{"speaker":"[bryan_boorstein]","startTime":960.123,"endTime":964.123,"body":"And you're using velocity in the hypertrophy phases as well with the the"},{"speaker":"[bryan_boorstein]","startTime":964.123,"endTime":966.123,"body":"beeps in the microphone are in the headphones."},{"speaker":"[josh]","startTime":967.016,"endTime":973.096,"body":"so I typically don't do it within the set. I typically just look at it after, so I'll"},{"speaker":"[josh]","startTime":973.176,"endTime":978.136,"body":"kind of take a look at the the Lastra of velocity. take a look at my uh, r p. E that I"},{"speaker":"[josh]","startTime":978.216,"endTime":982.296,"body":"thought it was, and kind of see if it checks out. Um, some days, all or or most days."},{"speaker":"[josh]","startTime":982.376,"endTime":986.536,"body":"I'm kind of spot on. Like Okay That velocity checks out with my P. Some days I'm like"},{"speaker":"[josh]","startTime":986.776,"endTime":991.736,"body":"Okay, you know, I'm Myacy is a little bit off for that day, but yeah,"},{"speaker":"[zac]","startTime":991.0,"endTime":995.56,"body":"Good. good example of the Um. kind of how much work you can get done using these kind"},{"speaker":"[zac]","startTime":995.64,"endTime":1000.68,"body":"of different approaches? Uh, for me, I just did on Monday in like a period of like"},{"speaker":"[zac]","startTime":1000.84,"endTime":1005.56,"body":"twenty thirty minutes. I did like seven triples on bench with like eighty percent and"},{"speaker":"[zac]","startTime":1005.64,"endTime":1010.6,"body":"then I did in the like an agtagonistic super set. I was doing chin upps, like seven"},{"speaker":"[zac]","startTime":1010.84,"endTime":1014.76,"body":"sets of five. Um, in the same time, take my twenty thirty minutes. Like on paper, it's"},{"speaker":"[zac]","startTime":1014.84,"endTime":1018.04,"body":"a lot of sets. but in reality that's probably a similar amount of work you could get"},{"speaker":"[zac]","startTime":1018.12,"endTime":1022.12,"body":"done if you just kind of flip that to like four sets to pretty close to failure, and"},{"speaker":"[zac]","startTime":1022.2,"endTime":1026.12,"body":"with like three minute rest period. So it, it's in our experience is pretty similar so"},{"speaker":"[zac]","startTime":1026.2,"endTime":1030.3600000000001,"body":"long as you understand that you have to stay on task. Like when you're doing taking"},{"speaker":"[zac]","startTime":1030.52,"endTime":1033.88,"body":"this approach like that's really the main thing when we kind of talk about this is"},{"speaker":"[zac]","startTime":1033.96,"endTime":1036.76,"body":"like. well, people like, Oh man, you're going got to be trained for four hours. It's"},{"speaker":"[zac]","startTime":1036.8400000000001,"endTime":1041.72,"body":"like no, but you do have to like. Understand that, like taking only thirty, uh, ninety"},{"speaker":"[zac]","startTime":1041.88,"endTime":1046.6799999999998,"body":"second rest periods requires a little bit more. Um, you know, mental, Uh, focus to be"},{"speaker":"[zac]","startTime":1046.76,"endTime":1050.52,"body":"able to make sure you' hitt your hand your sets on the appropriate time to make sure"},{"speaker":"[zac]","startTime":1050.6,"endTime":1052.68,"body":"you're not staying in the gym for way too long."},{"speaker":"[aaron_straker]","startTime":1053.992,"endTime":1054.992,"body":"I, a quick follow"},{"speaker":"[bryan_boorstein]","startTime":1054.223,"endTime":1055.223,"body":"Yeah, St."},{"speaker":"[aaron_straker]","startTime":1055.172,"endTime":1058.532,"body":"up question for you. Dsh, You mentioned something around the velocity being"},{"speaker":"[aaron_straker]","startTime":1058.772,"endTime":1061.652,"body":"reported in your headphones, Can you elaborate on that a little bit?"},{"speaker":"[josh]","startTime":1062.296,"endTime":1067.976,"body":"yeah, so I use a device called the truve. So what it is is it's basically this little"},{"speaker":"[josh]","startTime":1068.216,"endTime":1073.256,"body":"box that goes on the ground and there's a string that attaches to the bar bell and it"},{"speaker":"[josh]","startTime":1073.416,"endTime":1075.336,"body":"also has an app, so the"},{"speaker":"[josh]","startTime":1077.016,"endTime":1082.456,"body":"the The encoder can hook up via Blue tooooth, to the app and then I can hook up my"},{"speaker":"[josh]","startTime":1082.536,"endTime":1088.296,"body":"phone to my headphones. If you have a rep one. It does the same thing and I can set it"},{"speaker":"[josh]","startTime":1088.376,"endTime":1093.736,"body":"so that after every single rep it tells me how fast it was, So after every rep once it"},{"speaker":"[josh]","startTime":1093.896,"endTime":1098.696,"body":"registers a repetition, it will tell me the velocity, and uh, this little s sounding"},{"speaker":"[josh]","startTime":1098.856,"endTime":1102.376,"body":"voice will go, point three, two or point three. Whatever the case may be,"},{"speaker":"[aaron_straker]","startTime":1103.012,"endTime":1104.852,"body":"I have seen those. actually. That's very cool."},{"speaker":"[bryan_boorstein]","startTime":1105.243,"endTime":1108.203,"body":"I actually been really debating buying one. I feel like it's a good"},{"speaker":"[bryan_boorstein]","startTime":1108.283,"endTime":1111.963,"body":"investment for for the future, you know, just to have. Yeah,"},{"speaker":"[zac]","startTime":1110.12,"endTime":1112.92,"body":"If you like to Tnker, man, it's It's just another thing"},{"speaker":"[josh]","startTime":1112.476,"endTime":1113.476,"body":"Yeah,"},{"speaker":"[zac]","startTime":1112.54,"endTime":1113.54,"body":"to"},{"speaker":"[bryan_boorstein]","startTime":1112.983,"endTime":1113.983,"body":"it's right up"},{"speaker":"[zac]","startTime":1113.24,"endTime":1114.76,"body":"kind of look at. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1115.323,"endTime":1117.083,"body":"right up my alley. Manly."},{"speaker":"[aaron_straker]","startTime":1116.212,"endTime":1119.332,"body":"The one thing I think is really interesting. I'm one of those people who my"},{"speaker":"[aaron_straker]","startTime":1119.572,"endTime":1123.492,"body":"subjective perception of my rap speed is much different than if I video it be"},{"speaker":"[aaron_straker]","startTime":1123.352,"endTime":1124.352,"body":"cause I'll be like. Oh"},{"speaker":"[josh]","startTime":1123.836,"endTime":1124.836,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1124.292,"endTime":1126.932,"body":"my God, that set was like brutal and then Ill look at it and"},{"speaker":"[josh]","startTime":1127.556,"endTime":1128.556,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1128.472,"endTime":1129.472,"body":"it. it doesn't"},{"speaker":"[josh]","startTime":1128.916,"endTime":1129.916,"body":"yp."},{"speaker":"[aaron_straker]","startTime":1129.332,"endTime":1132.452,"body":"look like it from this video so that' that is really cool."},{"speaker":"[bryan_boorstein]","startTime":1132.383,"endTime":1133.383,"body":"Yeah,"},{"speaker":"[josh]","startTime":1133.096,"endTime":1137.096,"body":"Yeah, I think if you have, if you, if you have a video, and if you have a training"},{"speaker":"[josh]","startTime":1137.256,"endTime":1141.016,"body":"partner to kind of keep you honest. I think that stuff will get you ninety nine"},{"speaker":"[josh]","startTime":1141.096,"endTime":1144.456,"body":"percent of the way there, the velocity can be the the cherry on top."},{"speaker":"[josh]","startTime":1145.896,"endTime":1150.856,"body":"I, I'd say ninety seven percent of the way there. If um, if you train alone, Philosphy"},{"speaker":"[josh]","startTime":1151.016,"endTime":1155.256,"body":"can be helpful, a little bit more helpful. but um, but yeah, it's"},{"speaker":"[zac]","startTime":1155.18,"endTime":1156.18,"body":"I would add,"},{"speaker":"[zac]","startTime":1156.28,"endTime":1160.6,"body":"having regular experience like training very close or to failure is also going to. you"},{"speaker":"[josh]","startTime":1156.296,"endTime":1158.856,"body":"same idea in terms of video feedback."},{"speaker":"[zac]","startTime":1160.22,"endTime":1161.22,"body":"know, further"},{"speaker":"[josh]","startTime":1160.716,"endTime":1161.716,"body":"Yeah,"},{"speaker":"[zac]","startTime":1161.08,"endTime":1164.92,"body":"bias that percentage upward. if you have a really good sense of anchoring. What like a"},{"speaker":"[zac]","startTime":1165.0,"endTime":1169.64,"body":"true one, r, R is? that's going to you know further, allow you to register how far you"},{"speaker":"[zac]","startTime":1169.72,"endTime":1172.76,"body":"are from failure. But if you are kind of just you know somebody that hasn't had a"},{"speaker":"[zac]","startTime":1172.76,"endTime":1176.52,"body":"period in their training that's regularly done that. I think velocity is is a little"},{"speaker":"[zac]","startTime":1176.52,"endTime":1178.76,"body":"bit more um advantageous than that. in that case,"},{"speaker":"[bryan_boorstein]","startTime":1179.803,"endTime":1182.843,"body":"for sure. Yeah, if you have the experience, you can feel it slow down and"},{"speaker":"[bryan_boorstein]","startTime":1182.843,"endTime":1188.203,"body":"you know that it's happening, Um, cool. Well, I have a. Uh, I guess so I"},{"speaker":"[bryan_boorstein]","startTime":1188.203,"endTime":1192.603,"body":"was listening to T. s podcast the first topic yesterday, and uh and z"},{"speaker":"[bryan_boorstein]","startTime":1192.923,"endTime":1196.283,"body":"gave me a shout out. It was super cool. so basically what happened was Uh."},{"speaker":"[bryan_boorstein]","startTime":1196.443,"endTime":1199.883,"body":"They were talking about Uh, training at long muscle lengths and whether"},{"speaker":"[bryan_boorstein]","startTime":1199.963,"endTime":1202.923,"body":"they ever use like partial range of motion And this is something that"},{"speaker":"[bryan_boorstein]","startTime":1203.083,"endTime":1207.163,"body":"Straker and I have been talking a lot about on the podcast recently, and we"},{"speaker":"[bryan_boorstein]","startTime":1207.243,"endTime":1212.283,"body":"talked about with with Helms when he was on. And uh, so as zach noted, I"},{"speaker":"[bryan_boorstein]","startTime":1212.363,"endTime":1215.563,"body":"have been doing a lot of this on movements that are overloaded in the"},{"speaker":"[bryan_boorstein]","startTime":1215.643,"endTime":1218.923,"body":"shortened position, like Le extensions and pull downs, and a lot of things"},{"speaker":"[bryan_boorstein]","startTime":1219.003,"endTime":1222.843,"body":"you guys referenced on your podcast. And Uh, one of the things you said"},{"speaker":"[bryan_boorstein]","startTime":1223.003,"endTime":1226.603,"body":"zach was that Uh, it's a cool way to have F and like mix it up or"},{"speaker":"[bryan_boorstein]","startTime":1226.683,"endTime":1229.963,"body":"whatever, and that you've been using it with yourself and with clients, so"},{"speaker":"[bryan_boorstein]","startTime":1230.043,"endTime":1233.963,"body":"I was curious. Just if you have anything to any feedback from both yourself"},{"speaker":"[bryan_boorstein]","startTime":1234.283,"endTime":1237.163,"body":"and your clients beyond, it's kind of cool and fun. you know, like what the"},{"speaker":"[bryan_boorstein]","startTime":1237.223,"endTime":1238.223,"body":"experience has been like"},{"speaker":"[zac]","startTime":1237.8,"endTime":1241.8,"body":"well, I, I mean from a theoretical basis, I think it has a really sound. you know"},{"speaker":"[zac]","startTime":1242.44,"endTime":1246.68,"body":"reason why you're doing it. I think you know we've had emerging evidence to the point"},{"speaker":"[zac]","startTime":1246.84,"endTime":1250.44,"body":"now where I'm pretty darn and convinced we just had another study that came out in the"},{"speaker":"[zac]","startTime":1250.52,"endTime":1255.4,"body":"bicepts showing pretty meaningful, um. high pertphy that came from training at a longer"},{"speaker":"[zac]","startTime":1255.48,"endTime":1259.32,"body":"musclength, and comparison to a shorter one. I, I mean, at this point I think that's"},{"speaker":"[zac]","startTime":1259.4,"endTime":1263.0,"body":"something we definitely need to take into account like one very tangible example I've"},{"speaker":"[zac]","startTime":1263.16,"endTime":1268.12,"body":"kind of conceptualized for me is like for somebody's bicepts training. Um, you know the"},{"speaker":"[zac]","startTime":1268.28,"endTime":1272.52,"body":"standard kind of core movement You might, you might train as like a Barbll curl. Um, I"},{"speaker":"[zac]","startTime":1272.6,"endTime":1277.08,"body":"would probably shift that more towards like an incline. curl. now, Um, as kind of the"},{"speaker":"[zac]","startTime":1277.24,"endTime":1280.52,"body":"the money maker there. And and something to really you know, care about your"},{"speaker":"[zac]","startTime":1280.68,"endTime":1284.76,"body":"performance and really track. finally, Um, I, I think that's a really tangible"},{"speaker":"[zac]","startTime":1284.92,"endTime":1289.16,"body":"difference, but in general I think it's just coming from sound principles. Um, of you"},{"speaker":"[zac]","startTime":1289.24,"endTime":1293.24,"body":"know, maybe we can use these exercises that are generally a little bit less fatiguing."},{"speaker":"[zac]","startTime":1293.48,"endTime":1298.52,"body":"Um, not taxing as many joints, but they come with the Conan con, I guess in, in some"},{"speaker":"[zac]","startTime":1299.0,"endTime":1303.0,"body":"aspects of being challenging in a shorter muscle length. But if we can, you know,"},{"speaker":"[zac]","startTime":1303.08,"endTime":1307.08,"body":"artificially use some of these strategies to also challenge it at a long muscle length."},{"speaker":"[zac]","startTime":1307.24,"endTime":1312.04,"body":"Maybe we can get the benefits of you know, not taxing your back in a hack squat, let's"},{"speaker":"[zac]","startTime":1312.12,"endTime":1316.2,"body":"say, but also be able to challenge the Cds at long muscling with the leg extension. I."},{"speaker":"[zac]","startTime":1316.2,"endTime":1319.8,"body":"we kind of get the best of both worlds. Now, The one thing uh, to keep in mind is like"},{"speaker":"[zac]","startTime":1319.88,"endTime":1323.48,"body":"I, I don't want to be. you know. Oh, okay, long muscle lengths are all that matters."},{"speaker":"[zac]","startTime":1323.64,"endTime":1327.24,"body":"There's absolutely no benefits of training in a shorten position at all. I don't think"},{"speaker":"[zac]","startTime":1327.24,"endTime":1328.84,"body":"we have the evidence to say that. Um."},{"speaker":"[bryan_boorstein]","startTime":1328.383,"endTime":1329.383,"body":"right,"},{"speaker":"[zac]","startTime":1329.0,"endTime":1332.36,"body":"I think you know regional purte is the first thing that comes to mind that. I'm sure"},{"speaker":"[zac]","startTime":1332.52,"endTime":1337.0,"body":"there is some degree of of that that occurs. Um. you know, challenging at shorter"},{"speaker":"[zac]","startTime":1337.08,"endTime":1342.52,"body":"muscle Leks, maybe a little bit farther down the quad. for example, Um, but yeah, I, I"},{"speaker":"[zac]","startTime":1342.6,"endTime":1347.4,"body":"think it's just a. It's a sound principal. Um, you know based approach that I think"},{"speaker":"[zac]","startTime":1347.48,"endTime":1351.0,"body":"just makes a lot of sense. and especially for back movements was the first thing that I"},{"speaker":"[zac]","startTime":1351.24,"endTime":1356.04,"body":"thought was like abundantly obvious be cause there's not a great setu for. Um, you"},{"speaker":"[zac]","startTime":1356.04,"endTime":1360.76,"body":"know, a lengthened back movement from just kind of general equipment. Um, and so yeah,"},{"speaker":"[zac]","startTime":1361.08,"endTime":1364.2,"body":"I just I think it's a cool idea and I was. I was glad I saw you doing that be cause I"},{"speaker":"[zac]","startTime":1364.28,"endTime":1367.8,"body":"was. I was like, Oh man, yeah, this makes sense. I, I tri it myself and have had a few"},{"speaker":"[zac]","startTime":1367.8,"endTime":1371.8,"body":"clients suit as well, and like I said, pretty pretty positive, Um experiences thus far"},{"speaker":"[bryan_boorstein]","startTime":1373.003,"endTime":1376.523,"body":"very cool. Yeah, and then I'll just add real quick that I think that using"},{"speaker":"[bryan_boorstein]","startTime":1376.763,"endTime":1381.083,"body":"more of those short range overload movements, maybe even without the"},{"speaker":"[bryan_boorstein]","startTime":1381.163,"endTime":1385.803,"body":"partials, would potentially have more applicability in like a period of"},{"speaker":"[bryan_boorstein]","startTime":1385.883,"endTime":1390.843,"body":"time where you died, or uh, don't have sufficient recovery capacity right,"},{"speaker":"[bryan_boorstein]","startTime":1391.083,"endTime":1394.443,"body":"so I know like everyone one does that they'll bias their training a bit"},{"speaker":"[bryan_boorstein]","startTime":1394.523,"endTime":1397.563,"body":"more toward like those short range overload movements with a little less on"},{"speaker":"[bryan_boorstein]","startTime":1397.643,"endTime":1400.443,"body":"the length and overload when you're in a deficit, and then when you're in"},{"speaker":"[bryan_boorstein]","startTime":1400.443,"endTime":1403.163,"body":"the surplus, you know you have more recovery capacity you can kind. Of ramp"},{"speaker":"[bryan_boorstein]","startTime":1403.143,"endTime":1404.143,"body":"that up a little bit."},{"speaker":"[josh]","startTime":1405.576,"endTime":1408.936,"body":"that's That's exactly what I was going to say to kind of follow up with what's Acc"},{"speaker":"[josh]","startTime":1409.096,"endTime":1414.456,"body":"said. is that Um, you know, kind of the the thaw process here, or or one one of the"},{"speaker":"[josh]","startTime":1414.536,"endTime":1419.016,"body":"thought processes here Is that in general people feel like they can do a good amount"},{"speaker":"[josh]","startTime":1419.176,"endTime":1422.936,"body":"of sets with their back before they kind of feel like Okay. I'm I'm kind of at that"},{"speaker":"[josh]","startTime":1423.016,"endTime":1427.496,"body":"weekly training volume where you know, I'm kind of in that sweet spot. Um, but you"},{"speaker":"[josh]","startTime":1427.496,"endTime":1431.576,"body":"know a lot of those movements are hardest when the muscles are a shorten position, and"},{"speaker":"[josh]","startTime":1431.736,"endTime":1436.936,"body":"that seems to be a little bit less fatiguing. Um, each of those sets, so if you do"},{"speaker":"[josh]","startTime":1437.096,"endTime":1440.856,"body":"take this approach of okay, I'm going to do my lap pull downs, and then once I can't"},{"speaker":"[josh]","startTime":1441.016,"endTime":1443.976,"body":"bring it all the way down to my chests, I'm going to kind of do lengthen partials"},{"speaker":"[josh]","startTime":1444.296,"endTime":1448.616,"body":"right, and then kind of anchor my zero r i r. At the point where I can't get to you"},{"speaker":"[josh]","startTime":1448.696,"endTime":1453.336,"body":"know, whatever, half way down or whatever, you standardize it as. Um. If you take that"},{"speaker":"[josh]","startTime":1453.576,"endTime":1457.016,"body":"approach, you're going to you'. you're not going to have the same set volume"},{"speaker":"[josh]","startTime":1457.096,"endTime":1460.136,"body":"tolerance, So that's very important to keep in mind. Um, so like"},{"speaker":"[josh]","startTime":1461.176,"endTime":1466.136,"body":"for me, training four hours a week. That's a great approach because I'm able to, I"},{"speaker":"[josh]","startTime":1466.296,"endTime":1470.776,"body":"think get more bang from my bookck. Um again, we're we're going off some research That"},{"speaker":"[josh]","startTime":1470.696,"endTime":1475.016,"body":"that's kind of building right now. Um, we'll see maybe a changes, but it seems to be"},{"speaker":"[josh]","startTime":1475.336,"endTime":1476.936,"body":"make a good amount of sense right now."},{"speaker":"[bryan_boorstein]","startTime":1476.683,"endTime":1479.483,"body":"Yeah, it definitely feels good. striker. Any thoughts?"},{"speaker":"[aaron_straker]","startTime":1480.132,"endTime":1483.972,"body":"No, I mean, it makes perfect sense to me, especially what Uh, Joshua is"},{"speaker":"[aaron_straker]","startTime":1484.052,"endTime":1488.132,"body":"saying aboutcause. Everyone kind of feels that way back and take so much more"},{"speaker":"[aaron_straker]","startTime":1488.932,"endTime":1493.172,"body":"volume ins, largely because so much of your back movements are shorted"},{"speaker":"[aaron_straker]","startTime":1493.072,"endTime":1494.072,"body":"overlooked."},{"speaker":"[zac]","startTime":1493.4,"endTime":1495.4,"body":"bises adult similar story."},{"speaker":"[aaron_straker]","startTime":1495.972,"endTime":1497.092,"body":"Mhm. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1496.203,"endTime":1499.803,"body":"y? yep? Yeah, that's an interesting idea. To think of the the inclined"},{"speaker":"[bryan_boorstein]","startTime":1499.883,"endTime":1503.563,"body":"dumbbell curl as like your primary. like overloading byse movement, because"},{"speaker":"[bryan_boorstein]","startTime":1503.723,"endTime":1505.483,"body":"it is for sure the most damaging."},{"speaker":"[bryan_boorstein]","startTime":1505.623,"endTime":1506.623,"body":"I mean you're going"},{"speaker":"[aaron_straker]","startTime":1505.632,"endTime":1506.632,"body":"it's brutal"},{"speaker":"[josh]","startTime":1506.076,"endTime":1507.076,"body":"Mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1506.603,"endTime":1510.603,"body":"to get. Yeah, it's It's awful and like when you fail you fail it like you"},{"speaker":"[bryan_boorstein]","startTime":1510.683,"endTime":1514.603,"body":"would fail. Like a back squat. like you literally just can't get out of the"},{"speaker":"[bryan_boorstein]","startTime":1514.603,"endTime":1515.803,"body":"bottom. You just get stuck to."},{"speaker":"[josh]","startTime":1515.476,"endTime":1516.476,"body":"yep,"},{"speaker":"[bryan_boorstein]","startTime":1515.883,"endTime":1517.803,"body":"You're like. Oh shit. I don't know how that happened."},{"speaker":"[josh]","startTime":1517.516,"endTime":1518.516,"body":"y."},{"speaker":"[bryan_boorstein]","startTime":1518.123,"endTime":1521.323,"body":"Um, so yeah, that's interesting and and I love that movement. I wish there"},{"speaker":"[bryan_boorstein]","startTime":1521.103,"endTime":1522.103,"body":"was more"},{"speaker":"[bryan_boorstein]","startTime":1523.563,"endTime":1527.323,"body":"possible ways that you can do a bise curl with the elbows behind youcause."},{"speaker":"[bryan_boorstein]","startTime":1527.483,"endTime":1529.083,"body":"It's literally like the biesian"},{"speaker":"[zac]","startTime":1528.86,"endTime":1529.86,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1529.243,"endTime":1530.443,"body":"curl, Bejian curl or"},{"speaker":"[josh]","startTime":1530.116,"endTime":1531.116,"body":"yp."},{"speaker":"[bryan_boorstein]","startTime":1530.523,"endTime":1533.483,"body":"whatever you say, And then it's that and I can't think of like too many"},{"speaker":"[bryan_boorstein]","startTime":1533.643,"endTime":1534.923,"body":"other ways that you can do it."},{"speaker":"[josh]","startTime":1535.176,"endTime":1539.336,"body":"this is what Sack and I talk about while we trained so we're on the same page, Man."},{"speaker":"[zac]","startTime":1537.72,"endTime":1542.04,"body":"we like man should make a machine that you know, does back movements in a length of"},{"speaker":"[zac]","startTime":1542.12,"endTime":1543.56,"body":"position and some bices"},{"speaker":"[josh]","startTime":1543.256,"endTime":1547.656,"body":"we just picked up a. we just picked up a leg extension and like an option is to you"},{"speaker":"[josh]","startTime":1547.736,"endTime":1551.176,"body":"know, do lengthen partials once. You kind of can't get it all the way"},{"speaker":"[bryan_boorstein]","startTime":1550.783,"endTime":1551.783,"body":"Yeah,"},{"speaker":"[josh]","startTime":1551.336,"endTime":1555.336,"body":"up, but we're like trying to play with the machine and make it so that it is hard at"},{"speaker":"[josh]","startTime":1555.336,"endTime":1556.776,"body":"the bottom right off the back. kind of like"},{"speaker":"[bryan_boorstein]","startTime":1556.383,"endTime":1557.383,"body":"Mhm,"},{"speaker":"[josh]","startTime":1556.856,"endTime":1561.336,"body":"adjust the the levers of the likecause. It's a free weight machine, so we've been"},{"speaker":"[josh]","startTime":1561.416,"endTime":1564.296,"body":"playing around with that stuff so Brie, we're on the same page. Do you think of any"},{"speaker":"[josh]","startTime":1564.456,"endTime":1566.536,"body":"ideas? Uh, definitely let us know"},{"speaker":"[bryan_boorstein]","startTime":1565.583,"endTime":1566.583,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1566.852,"endTime":1569.092,"body":"unfortate. Go ahead. No,"},{"speaker":"[bryan_boorstein]","startTime":1567.003,"endTime":1571.883,"body":"I have. sorry. Go ahead, uh, on my leg extension machine, you can change"},{"speaker":"[bryan_boorstein]","startTime":1572.043,"endTime":1573.163,"body":"the resistance curve because"},{"speaker":"[josh]","startTime":1573.116,"endTime":1574.116,"body":"it's awesome."},{"speaker":"[bryan_boorstein]","startTime":1573.323,"endTime":1575.083,"body":"it's like a cam machine, you know, But"},{"speaker":"[josh]","startTime":1574.636,"endTime":1575.636,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1575.163,"endTime":1578.363,"body":"the problem is because I think it's like a home model or whatever. Is that"},{"speaker":"[bryan_boorstein]","startTime":1578.443,"endTime":1583.723,"body":"if I overload it in the bottom position, then I forcefully explode up, and"},{"speaker":"[bryan_boorstein]","startTime":1583.463,"endTime":1584.463,"body":"I get so"},{"speaker":"[josh]","startTime":1583.836,"endTime":1584.836,"body":"M,"},{"speaker":"[bryan_boorstein]","startTime":1584.283,"endTime":1587.643,"body":"much power going through it that it actually sends the the leg extension"},{"speaker":"[bryan_boorstein]","startTime":1587.803,"endTime":1591.643,"body":"piece all the way around into like a semicircle And I'm like I can't even"},{"speaker":"[bryan_boorstein]","startTime":1591.703,"endTime":1592.703,"body":"overload this at the"},{"speaker":"[zac]","startTime":1592.5,"endTime":1593.5,"body":"Yp."},{"speaker":"[bryan_boorstein]","startTime":1592.683,"endTime":1595.403,"body":"bottom. You know, So it's not perfect strigger."},{"speaker":"[aaron_straker]","startTime":1595.492,"endTime":1599.332,"body":"what I was going to say is I'm fortunate the gym here has like um, some a"},{"speaker":"[aaron_straker]","startTime":1599.412,"endTime":1601.972,"body":"man. I't I don't know. I don't know the make of the machine be cause. it's"},{"speaker":"[aaron_straker]","startTime":1602.052,"endTime":1607.252,"body":"like super old, but's's a. it's a preacherl. preach your bicecle, but there"},{"speaker":"[aaron_straker]","startTime":1607.332,"endTime":1610.772,"body":"is the three locations to place your weight so I can like overload the"},{"speaker":"[aaron_straker]","startTime":1610.512,"endTime":1611.512,"body":"lengthen,"},{"speaker":"[bryan_boorstein]","startTime":1611.243,"endTime":1612.283,"body":"like the prime machines"},{"speaker":"[aaron_straker]","startTime":1611.412,"endTime":1615.652,"body":"Um. And I, yeah, but I mean this. I guarantee this things at least twenty"},{"speaker":"[aaron_straker]","startTime":1615.632,"endTime":1616.632,"body":"thirty years old."},{"speaker":"[zac]","startTime":1616.04,"endTime":1621.0,"body":"I had one of those at my gym in my hometown and I, I trained out in high school, and of"},{"speaker":"[zac]","startTime":1621.08,"endTime":1624.28,"body":"course, at the time I had no idea how nice it was was like man, This seem nice. You"},{"speaker":"[zac]","startTime":1624.28,"endTime":1626.84,"body":"could change the plates and stuff seem cool. Just you know."},{"speaker":"[aaron_straker]","startTime":1626.472,"endTime":1627.472,"body":"Yeah,"},{"speaker":"[zac]","startTime":1626.92,"endTime":1630.6,"body":"You get your thirty sets of failure in one session. Just say, going back and forth all"},{"speaker":"[zac]","startTime":1630.76,"endTime":1632.92,"body":"the plates out, but those those machines are super co."},{"speaker":"[aaron_straker]","startTime":1633.332,"endTime":1637.572,"body":"y, and that's exactly what I'll do. I'll take like I'll push like two. When I"},{"speaker":"[aaron_straker]","startTime":1637.572,"endTime":1640.772,"body":"do use it, push two hard sets in the length and overload, and then I'll do"},{"speaker":"[aaron_straker]","startTime":1640.932,"endTime":1642.372,"body":"like one at the shorten. and it's"},{"speaker":"[josh]","startTime":1642.516,"endTime":1643.516,"body":"yp, yp,"},{"speaker":"[aaron_straker]","startTime":1642.992,"endTime":1643.992,"body":"smoked's"},{"speaker":"[bryan_boorstein]","startTime":1645.803,"endTime":1648.923,"body":"right? All right? Well, officially I have a first question for you"},{"speaker":"[bryan_boorstein]","startTime":1650.443,"endTime":1654.443,"body":"you. We've kind of already almost kind of breezed over a lot of this. but"},{"speaker":"[bryan_boorstein]","startTime":1654.603,"endTime":1657.883,"body":"if you guys have any additional things you want to say before we jump into"},{"speaker":"[bryan_boorstein]","startTime":1658.043,"endTime":1661.003,"body":"further questions about kind of where you stand on the difference between"},{"speaker":"[bryan_boorstein]","startTime":1661.163,"endTime":1665.403,"body":"training for strength or hyperrophy, and how proximity, failure and volume"},{"speaker":"[bryan_boorstein]","startTime":1665.803,"endTime":1668.923,"body":"might be considerations that you think about in those those two arenas,"},{"speaker":"[josh]","startTime":1671.016,"endTime":1676.856,"body":"I'll kick it off and then you, uh, clean up anything I mess up, so right off the bat,"},{"speaker":"[josh]","startTime":1677.016,"endTime":1681.416,"body":"I would say that word of the opinion that good high peretry training is also good"},{"speaker":"[josh]","startTime":1681.576,"endTime":1685.816,"body":"strength training. Um, at least in the long term, right, so"},{"speaker":"[josh]","startTime":1686.856,"endTime":1691.496,"body":"in other words, we spend a good amount of time just focusing on. Hey, we got. we got"},{"speaker":"[josh]","startTime":1691.576,"endTime":1697.016,"body":"to make sure those Ordl execution is is spot on. We got to make sure thatl r P."},{"speaker":"[josh]","startTime":1697.176,"endTime":1702.856,"body":"Accuracy is spot on as well, so that's the first thing I'd say right off the bat. and"},{"speaker":"[josh]","startTime":1703.016,"endTime":1708.136,"body":"then the difference is between the two. At least the way that we like to program. Do"},{"speaker":"[zac]","startTime":1705.64,"endTime":1822.6,"body":"I issssssssssss."},{"speaker":"[josh]","startTime":1708.296,"endTime":1712.696,"body":"largely come down to approximate to failure. Um. Now you do have the loading component"},{"speaker":"[josh]","startTime":1712.856,"endTime":1717.096,"body":"right, like in general, you're goingnna wa to be touching heavy loads. Um. you know"},{"speaker":"[josh]","startTime":1717.256,"endTime":1721.976,"body":"average intensity as well, can go up when you're focusing on strength. Um, but for"},{"speaker":"[josh]","startTime":1722.136,"endTime":1726.536,"body":"strength athletes, we basically keep that in year round, so that's not a huge change"},{"speaker":"[josh]","startTime":1726.776,"endTime":1730.216,"body":"when we kind of shift from a hy perty focus to a strength focus because you're already"},{"speaker":"[josh]","startTime":1730.296,"endTime":1734.136,"body":"hitten, you know, eighty five percent plus on a regular basis just to kind of maintain"},{"speaker":"[josh]","startTime":1734.376,"endTime":1737.976,"body":"that skill. But anyway, when we do transition to a more strength focused phase, let's"},{"speaker":"[josh]","startTime":1738.056,"endTime":1741.096,"body":"say somebody's whatever, six to eight weeks out from a A A meet."},{"speaker":"[josh]","startTime":1742.216,"endTime":1746.696,"body":"What we will do is will kind of make each set in isolation a little bit further from"},{"speaker":"[josh]","startTime":1746.856,"endTime":1752.216,"body":"failure, but typically add more sets. Um. So if you were doing uh, whatever, eighty"},{"speaker":"[josh]","startTime":1752.376,"endTime":1757.016,"body":"percent for sets of five. for example, let's say that lands most people around, Uh,"},{"speaker":"[josh]","startTime":1757.256,"endTime":1761.736,"body":"five, two and nine, r, p. E. Maybe we do eighty percent for a bunch of trip or triples"},{"speaker":"[josh]","startTime":1761.976,"endTime":1766.776,"body":"or doubles instead in a strength focused phase, So what that allows us to do is kind"},{"speaker":"[josh]","startTime":1766.936,"endTime":1771.656,"body":"of actually get the average velocity higher across those repetitions that are"},{"speaker":"[josh]","startTime":1771.816,"endTime":1775.656,"body":"completed, which on the surface sounds counter intuitive, right, A one re max is slow."},{"speaker":"[josh]","startTime":1775.896,"endTime":1779.736,"body":"We wantnna, you know we want to practice being slow and that's true to some degree,"},{"speaker":"[josh]","startTime":1779.976,"endTime":1783.416,"body":"but you also have to think about the force you're producing on those repetition. so"},{"speaker":"[josh]","startTime":1783.496,"endTime":1787.576,"body":"you know, as you kind of fatigue with an a set, your ability to produce maximum force"},{"speaker":"[josh]","startTime":1787.736,"endTime":1791.576,"body":"is going to decrease. So what we're what we're saying is okay. Let's let's kind of"},{"speaker":"[josh]","startTime":1791.656,"endTime":1796.456,"body":"like take these little mini rests if you will. Well, they, they are proper re periods,"},{"speaker":"[josh]","startTime":1796.616,"endTime":1800.456,"body":"but like un enough that you need to kind of recover for that next repetition. Keep"},{"speaker":"[josh]","startTime":1800.536,"endTime":1804.536,"body":"that force production high, Still get in your training volume. Um, but avoid those,"},{"speaker":"[josh]","startTime":1804.776,"endTime":1809.176,"body":"uh, large, decreases in forced production that occur within a set, so in general"},{"speaker":"[josh]","startTime":1809.976,"endTime":1813.736,"body":"proximity, failure is what we really focus on in terms of like over a twelve week"},{"speaker":"[josh]","startTime":1813.976,"endTime":1817.416,"body":"training cycle right, going from a high perrchue phase to a strength phase that we"},{"speaker":"[josh]","startTime":1817.576,"endTime":1823.336,"body":"shift. Um. That's kind of the the high level summary. zck'll kick it over to you if"},{"speaker":"[josh]","startTime":1823.496,"endTime":1825.016,"body":"if you have any additional commons."},{"speaker":"[zac]","startTime":1824.36,"endTime":1826.12,"body":"Yeah, I just lean up a few things, but I"},{"speaker":"[josh]","startTime":1826.136,"endTime":1944.456,"body":"S. issssssssssssssssssss."},{"speaker":"[zac]","startTime":1826.2,"endTime":1831.16,"body":"mean obviously that's the the kind of the overroaching principle. One, um, while the"},{"speaker":"[zac]","startTime":1831.4,"endTime":1836.12,"body":"kind of the average r, r, r, average r, P may change, it's important to know that's"},{"speaker":"[zac]","startTime":1836.28,"endTime":1840.28,"body":"always in the context of those heavy sets that Josh mentioned So like one thing that"},{"speaker":"[zac]","startTime":1840.76,"endTime":1844.12,"body":"people sometimes get from what're advocating for is like you're just doing a bunch of"},{"speaker":"[zac]","startTime":1844.12,"endTime":1848.28,"body":"fast reps and you have no practice for what a third tempt would be a, in a power"},{"speaker":"[zac]","startTime":1848.44,"endTime":1853.72,"body":"lifting meat. Um, that's not true. We definitely always advocate for the foundation of"},{"speaker":"[zac]","startTime":1853.72,"endTime":1859.0,"body":"a strength program is those heavy exposures to to high loads and high r. Ps. And the"},{"speaker":"[zac]","startTime":1859.08,"endTime":1863.32,"body":"reason the the r p is rising, it's not because you're getting tired throughout the set"},{"speaker":"[zac]","startTime":1863.72,"endTime":1867.4,"body":"simply because the load on the bar is so heavy. And so that's the. That's the kind of"},{"speaker":"[zac]","startTime":1867.72,"endTime":1872.36,"body":"two different ways of set Can be challenging is because it's a load mediated, or it's"},{"speaker":"[zac]","startTime":1872.5,"endTime":1873.5,"body":"fatigue mediated."},{"speaker":"[bryan_boorstein]","startTime":1873.183,"endTime":1874.183,"body":"Mhm,"},{"speaker":"[zac]","startTime":1873.72,"endTime":1877.48,"body":"And when we are in a strength phase we primarily want it to be the former rather than"},{"speaker":"[zac]","startTime":1877.48,"endTime":1882.92,"body":"the latter. Um. so that's kind of the overarching concept there in in in understanding"},{"speaker":"[zac]","startTime":1883.08,"endTime":1887.8,"body":"that there are benefits to training with high r Ps. but for strength like I said, we"},{"speaker":"[zac]","startTime":1887.88,"endTime":1892.84,"body":"wanted to be that load mediatated so we get things like psychological comfort to very"},{"speaker":"[zac]","startTime":1893.08,"endTime":1898.6,"body":"high exertions. The Um. the familiarity with shifting of loading demands under very"},{"speaker":"[zac]","startTime":1898.76,"endTime":1903.4,"body":"heavy loads and maximal attempts. A third attempt squat is not the same exercise as"},{"speaker":"[zac]","startTime":1903.56,"endTime":1907.64,"body":"doing sets of three was seventy percent. We're well aware of that and so we want to"},{"speaker":"[zac]","startTime":1907.64,"endTime":1911.08,"body":"make sure you have adequate practice to doing those third attempts with very high"},{"speaker":"[zac]","startTime":1911.24,"endTime":1914.6,"body":"loads. that. like I said, it's essentially a different exercise. When you're putting"},{"speaker":"[zac]","startTime":1914.68,"endTime":1917.72,"body":"yourself under those demands, the hips are going to kick back a little bit. You're"},{"speaker":"[zac]","startTime":1917.8,"endTime":1920.68,"body":"going to have to level the bar with your back, Su. and that's what we want to do so we"},{"speaker":"[zac]","startTime":1920.68,"endTime":1923.72,"body":"can lift the most weight and so just making sure that we're familiar with those"},{"speaker":"[zac]","startTime":1923.8,"endTime":1928.6,"body":"conditions. Um, aside from that, I would say the other thing, for you know training for"},{"speaker":"[zac]","startTime":1928.68,"endTime":1932.76,"body":"purely high perchfy, you'd want to make sure you accomplish as there are those biaricul"},{"speaker":"[zac]","startTime":1932.92,"endTime":1935.48,"body":"muscles that we're going want to make sure that're hiting with slightly different"},{"speaker":"[zac]","startTime":1935.56,"endTime":1939.08,"body":"exercise selection for a power lifter. We may not focus on that as much. you know. leg"},{"speaker":"[zac]","startTime":1939.24,"endTime":1942.84,"body":"extensions are definitely a good tool, especially if we do. Um, some of the things we"},{"speaker":"[zac]","startTime":1942.92,"endTime":1947.4,"body":"were talking about earlier in terms of manipulating the muscle lek for training, but in"},{"speaker":"[aaron_straker]","startTime":1946.372,"endTime":2064.692,"body":"Ssssssssssssss."},{"speaker":"[zac]","startTime":1947.56,"endTime":1952.12,"body":"general, um, the recus for mors doesn't isn't as big of a concern for a power lifter,"},{"speaker":"[zac]","startTime":1952.28,"endTime":1956.52,"body":"Whereas a person optimizing their physique want to make sure their their calfras is"},{"speaker":"[zac]","startTime":1956.52,"endTime":1959.72,"body":"probably both seated and standing. Want to make sure we're getting in the the leg"},{"speaker":"[zac]","startTime":1959.88,"endTime":1964.04,"body":"extensions, making sure that we're you know adequately, Um. training the side delts"},{"speaker":"[zac]","startTime":1964.28,"endTime":1967.4,"body":"things like that. Um, so you could see a little bit of a difference there in terms of"},{"speaker":"[zac]","startTime":1967.4,"endTime":1972.04,"body":"the accessory work. While you know a lot of the people that we coach still want to, you"},{"speaker":"[zac]","startTime":1972.12,"endTime":1976.36,"body":"know, have some physique development, and so will' include a good amount of that kind"},{"speaker":"[zac]","startTime":1976.44,"endTime":1980.2,"body":"of work as well, I would say for a power lifter, You know if all they cared about is"},{"speaker":"[zac]","startTime":1980.36,"endTime":1983.88,"body":"piloing performance, One way we like to kind of phrase. The excessive work is just"},{"speaker":"[zac]","startTime":1983.88,"endTime":1987.8,"body":"training for low tolerance and making sure your your elbows your your shoulders, your"},{"speaker":"[zac]","startTime":1988.04,"endTime":1992.68,"body":"your knees are all able to tolerate the the amount of training necessary to really push"},{"speaker":"[zac]","startTime":1992.84,"endTime":1996.04,"body":"the three power lifts. Whereas somebody for physic development, you know, we're going"},{"speaker":"[zac]","startTime":1996.04,"endTime":1998.84,"body":"to want to make sure, like you said Brian. we're going to stretch it from the length,"},{"speaker":"[zac]","startTime":1998.92,"endTime":2002.84,"body":"and and the shorten position hit it from all angles, hit the bioicular muscles and make"},{"speaker":"[zac]","startTime":2002.92,"endTime":2006.44,"body":"sure those are all adequately challenged to really push the physique rather than just"},{"speaker":"[zac]","startTime":2006.68,"endTime":2010.28,"body":"supporting. Really, Uh, you know adequate power lifting training, so I think that's the"},{"speaker":"[zac]","startTime":2010.44,"endTime":2014.68,"body":"the two things that come to mind for me, Primarily Joshu. not thought anything else,"},{"speaker":"[zac]","startTime":2014.68,"endTime":2016.2,"body":"but that's kind of where where I'm at."},{"speaker":"[bryan_boorstein]","startTime":2017.503,"endTime":2018.503,"body":"Striker thought"},{"speaker":"[bryan_boorstein]","startTime":2020.283,"endTime":2024.843,"body":"cool. So you guys kind of uh, jumped on to both my question number two and"},{"speaker":"[bryan_boorstein]","startTime":2025.003,"endTime":2028.363,"body":"question number three in that answer, but we' going to roll with it and see"},{"speaker":"[bryan_boorstein]","startTime":2028.443,"endTime":2031.163,"body":"if you have anything else to add That that wasn't covered. Uh. In that"},{"speaker":"[bryan_boorstein]","startTime":2031.183,"endTime":2032.183,"body":"initial statement,"},{"speaker":"[bryan_boorstein]","startTime":2033.323,"endTime":2036.523,"body":"we know that the development of strength is a skill that there's neural"},{"speaker":"[bryan_boorstein]","startTime":2036.683,"endTime":2041.003,"body":"pathways learning pathways that play a large role. right. So what type of"},{"speaker":"[bryan_boorstein]","startTime":2041.083,"endTime":2045.723,"body":"neural complications might occur if the strength athlete is constantly"},{"speaker":"[bryan_boorstein]","startTime":2045.883,"endTime":2048.843,"body":"grinding through tough Rpscause, Like you mentioned. The importance of them"},{"speaker":"[bryan_boorstein]","startTime":2048.923,"endTime":2052.203,"body":"feeling these tough raraps and how a back squat and a third attempt is a"},{"speaker":"[bryan_boorstein]","startTime":2052.203,"endTime":2055.723,"body":"different movement than a back squat in a first attempt. But are there like"},{"speaker":"[bryan_boorstein]","startTime":2055.883,"endTime":2059.163,"body":"complications if people are constantly training this way as far as like"},{"speaker":"[bryan_boorstein]","startTime":2059.4030000000002,"endTime":2063.0029999999997,"body":"compensations that might be occurring along the way, et cetera, et Ctera."},{"speaker":"[bryan_boorstein]","startTime":2063.3230000000003,"endTime":2065.803,"body":"What do you think about as far as that pertaining to those is"},{"speaker":"[aaron_straker]","startTime":2066.3720000000003,"endTime":2184.692,"body":"ssssssssssssss."},{"speaker":"[josh]","startTime":2067.096,"endTime":2071.8959999999997,"body":"So I have a standard answer and then I kind of have like a personal experience in"},{"speaker":"[josh]","startTime":2071.976,"endTime":2075.016,"body":"something that I've also kind of picked up along the answer. I'll start with the"},{"speaker":"[josh]","startTime":2075.096,"endTime":2081.096,"body":"latter, circle back to the the. The former. So for me personally and I've noticed this"},{"speaker":"[josh]","startTime":2081.176,"endTime":2085.656,"body":"with some athletes, particularly taller athletes again, totally anecdotal here. but"},{"speaker":"[josh]","startTime":2086.376,"endTime":2091.976,"body":"when like when you're fatigued I notice that it's a lot harder to get into like the"},{"speaker":"[josh]","startTime":2091.976,"endTime":2096.696,"body":"positions you want to for squapbnch, and deadlift for me personally. When I'm fatigued"},{"speaker":"[josh]","startTime":2097.576,"endTime":2101.656,"body":"much harder for me to get to squad deth, much harder for me to to get to in in good"},{"speaker":"[bryan_boorstein]","startTime":2098.863,"endTime":2099.863,"body":"Mhm."},{"speaker":"[josh]","startTime":2101.736,"endTime":2105.576,"body":"position for a deadlift. so I think that is a a potential complication of just"},{"speaker":"[josh]","startTime":2105.736,"endTime":2110.776,"body":"positioning. Uh. positioning sacrifices. Um. but the more standard answer would be"},{"speaker":"[josh]","startTime":2110.856,"endTime":2114.536,"body":"like Hey, we're just trying to balance the amount of fatigue that a given protocol"},{"speaker":"[josh]","startTime":2114.776,"endTime":2119.416,"body":"generates and the stimulus right. In general, we want those heavy exposures to to tops"},{"speaker":"[josh]","startTime":2119.496,"endTime":2123.496,"body":"sets, maybe single at eight, Uh, single at d, P. Nine, and that type of thing, Uh, but"},{"speaker":"[josh]","startTime":2123.736,"endTime":2127.256,"body":"that's going to come with. You know some fatigue that's going to come with more"},{"speaker":"[josh]","startTime":2127.336,"endTime":2132.296,"body":"fatigue than a single to seven. but we want to practice a single to nine, a single to"},{"speaker":"[josh]","startTime":2132.376,"endTime":2136.536,"body":"ten to some degree right, So it's just finding that balance and I think another really"},{"speaker":"[josh]","startTime":2136.776,"endTime":2140.376,"body":"important thing to uh, keep in mind is that that's going to be different between"},{"speaker":"[josh]","startTime":2140.616,"endTime":2145.256,"body":"individuals. Your ability tolerate a given training protocol, so in in, in my view,"},{"speaker":"[josh]","startTime":2145.496,"endTime":2150.136,"body":"it's a total balancing act between how much fatigue is generating for the individual."},{"speaker":"[josh]","startTime":2150.536,"endTime":2155.016,"body":"How important is it for them to get this particular exposure? and then we can kind of"},{"speaker":"[josh]","startTime":2155.076,"endTime":2156.076,"body":"work backwards from there."},{"speaker":"[zac]","startTime":2156.2,"endTime":2159.64,"body":"I think the way that I interpreted that question, Brian, Tell me from Bas."},{"speaker":"[zac]","startTime":2160.84,"endTime":2165.64,"body":"Why? based on all the things we just said, Why would we not just do thirty singles at"},{"speaker":"[zac]","startTime":2165.72,"endTime":2167.96,"body":"ten throughout the week if we were training for strength?"},{"speaker":"[zac]","startTime":2169.08,"endTime":2173.24,"body":"What is what is the complication there that that precludes us from doing that? And I"},{"speaker":"[zac]","startTime":2173.32,"endTime":2176.12,"body":"guess the things that come to mind for me is you know. Obviously, the things that Josh"},{"speaker":"[zac]","startTime":2176.2,"endTime":2181.48,"body":"had on. Um. the second thing was, you know, the amount of practice that seems to like"},{"speaker":"[zac]","startTime":2181.64,"endTime":2185.56,"body":"contribute to these positive strength adaptations doesn't seem to be a to. So we just"},{"speaker":"[zac]","startTime":2185.5,"endTime":2186.5,"body":"had the the"},{"speaker":"[zac]","startTime":2185.9,"endTime":2186.9,"body":"recent"},{"speaker":"[aaron_straker]","startTime":2186.372,"endTime":2304.692,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":2186.776,"endTime":2305.096,"body":"Ssssssssssssss."},{"speaker":"[zac]","startTime":2186.92,"endTime":2191.64,"body":"Um, you know Phd project from Pack, who looked like the minimum effect of training dose"},{"speaker":"[zac]","startTime":2191.72,"endTime":2195.8,"body":"for pushing strength and power lifters. And man it, it seems like just doing one max a"},{"speaker":"[zac]","startTime":2195.88,"endTime":2199.56,"body":"week can get you pretty good results in pretty trained people. And so I think that's"},{"speaker":"[zac]","startTime":2199.72,"endTime":2203.4,"body":"the first thing is like when we are looking for that bang for buck, cost benefit"},{"speaker":"[zac]","startTime":2203.8,"endTime":2207.72,"body":"analysis For these like really heavy sets. it seems like a really small dose is going."},{"speaker":"[zac]","startTime":2207.8,"endTime":2211.08,"body":"Allow us to get a majority of the benefit from those sets. And so then the question"},{"speaker":"[zac]","startTime":2211.48,"endTime":2216.28,"body":"becomes okay. We start doing two, three, four, five exposures to those per week. Um,"},{"speaker":"[zac]","startTime":2216.68,"endTime":2221.64,"body":"are we really getting that much more juice from that level of strength adaptation and"},{"speaker":"[zac]","startTime":2221.72,"endTime":2225.88,"body":"in our experience and again, this's just speak anecdotally. I think once you have those"},{"speaker":"[zac]","startTime":2226.04,"endTime":2229.72,"body":"kind in the program, I think Hammer and that nail doesn't necessarily seem to get you."},{"speaker":"[zac]","startTime":2229.8,"endTime":2233.72,"body":"You know a considerably greater result. Once you are familiar with that heavy exposure,"},{"speaker":"[zac]","startTime":2233.78,"endTime":2234.78,"body":"you get a decent"},{"speaker":"[bryan_boorstein]","startTime":2234.183,"endTime":2235.183,"body":"Hey,"},{"speaker":"[zac]","startTime":2234.84,"endTime":2238.68,"body":"amount of practice hammer. In that same nail doesn't seem to result in exponentally"},{"speaker":"[zac]","startTime":2238.84,"endTime":2242.2,"body":"greater strength adaations and there's pretty meaningful diminishing returns. So then"},{"speaker":"[zac]","startTime":2242.28,"endTime":2246.12,"body":"the next question becomes Okay. What there avenues of this strength equation can we"},{"speaker":"[zac]","startTime":2246.36,"endTime":2249.96,"body":"attack, and in our experience that's where you know high pertphy is definitely going to"},{"speaker":"[zac]","startTime":2250.04,"endTime":2254.2,"body":"be a a big contributor to that long term. And then it just comes to how can we"},{"speaker":"[zac]","startTime":2254.28,"endTime":2259.48,"body":"accumulate the training volume necessary to acquire sufficient skill practice and a non"},{"speaker":"[zac]","startTime":2259.64,"endTime":2264.76,"body":"fatiguing way and drive high perchfy long term. That doesn't affect those big heavy"},{"speaker":"[zac]","startTime":2264.92,"endTime":2268.36,"body":"tops setts that we are think going to primarily drive the strength adaptation in the"},{"speaker":"[zac]","startTime":2268.36,"endTime":2271.48,"body":"short to moderor term. And that's where we kind of come to this proximity failure"},{"speaker":"[zac]","startTime":2271.64,"endTime":2276.28,"body":"equation. We can still train with relatively high volumes. We might drop it a little"},{"speaker":"[zac]","startTime":2276.36,"endTime":2279.8,"body":"bit, depending on the loads we're using all that good stuff. but for the most part we"},{"speaker":"[zac]","startTime":2279.8,"endTime":2283.32,"body":"can keep our volumes relatively high, which should be good for a purchas. For a long"},{"speaker":"[zac]","startTime":2283.4,"endTime":2287.8,"body":"term, allow us to maintain a lot of the skill practice we've we've accumulated and and"},{"speaker":"[zac]","startTime":2288.04,"endTime":2292.44,"body":"and build our strength with, and then it doesn't affect the performance of those tops"},{"speaker":"[zac]","startTime":2292.52,"endTime":2296.44,"body":"sets. so we can really push those um. and make sure our peak intensity is really up to"},{"speaker":"[zac]","startTime":2296.52,"endTime":2299.96,"body":"par with what we're ultimately. trying to maximize Um. The only other thing I'll"},{"speaker":"[zac]","startTime":2300.12,"endTime":2304.44,"body":"speculate, and again, this is not um. Super evidence based just something I've noticed"},{"speaker":"[zac]","startTime":2304.52,"endTime":2309.96,"body":"Anecdot really training in a super high fatigue state might harm things like rad, a"},{"speaker":"[zac]","startTime":2310.04,"endTime":2315.32,"body":"force development, which for you know, hitting a maximum attempt for one. our ability"},{"speaker":"[zac]","startTime":2315.48,"endTime":2320.2,"body":"to overcome a heavy load prior to fatiguing. That might be, might be important on"},{"speaker":"[zac]","startTime":2320.36,"endTime":2324.76,"body":"testy. So getting in a really really fatigue state might harm things like that. That"},{"speaker":"[zac]","startTime":2324.84,"endTime":2328.84,"body":"probably isn't ideal. So that's another reason why we might want to try to um, kind of"},{"speaker":"[zac]","startTime":2328.92,"endTime":2331.16,"body":"spurse the fatigue in in some other ways."},{"speaker":"[bryan_boorstein]","startTime":2333.583,"endTime":2334.583,"body":"anything to add?"},{"speaker":"[aaron_straker]","startTime":2334.772,"endTime":2338.292,"body":"No, I mean all that stuff just claified some things for me that I, you know,"},{"speaker":"[aaron_straker]","startTime":2338.372,"endTime":2342.532,"body":"kind ofotally realized about myself and strength cycles. And so"},{"speaker":"[bryan_boorstein]","startTime":2342.143,"endTime":2343.143,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2342.692,"endTime":2345.572,"body":"so it's pretty cool just to get like a a closure on that. I guess,"},{"speaker":"[bryan_boorstein]","startTime":2346.363,"endTime":2350.763,"body":"I can definitely say that, especially on deadlift to your point, Josh that"},{"speaker":"[bryan_boorstein]","startTime":2351.003,"endTime":2355.323,"body":"like if I have even one rep where positioning isn't perfect and like, maybe"},{"speaker":"[bryan_boorstein]","startTime":2355.403,"endTime":2358.923,"body":"I go into like a little bit of fection as I'm coming up or something. I"},{"speaker":"[bryan_boorstein]","startTime":2359.003,"endTime":2362.043,"body":"could drop a hundred pounds off the bar and I still can't get into like"},{"speaker":"[bryan_boorstein]","startTime":2362.123,"endTime":2365.163,"body":"perfect position. After that. It's like it caused so much fatigue through"},{"speaker":"[bryan_boorstein]","startTime":2365.243,"endTime":2369.003,"body":"that spinal column that is just unable to be set until I like recover that"},{"speaker":"[bryan_boorstein]","startTime":2369.083,"endTime":2370.763,"body":"again a few days later, or whatever it is."},{"speaker":"[josh]","startTime":2372.056,"endTime":2375.976,"body":"Yeah, that can definitely be trainable as well, like just exposing yourself to that"},{"speaker":"[josh]","startTime":2375.596,"endTime":2376.596,"body":"position."},{"speaker":"[josh]","startTime":2377.816,"endTime":2382.936,"body":"But I totally agree, like some people are just going to be Um, more sensitive to a"},{"speaker":"[josh]","startTime":2383.016,"endTime":2386.296,"body":"given position than others And I think that is downstream programming"},{"speaker":"[josh]","startTime":2386.456,"endTime":2412.536,"body":"factsz."},{"speaker":"[bryan_boorstein]","startTime":2387.003,"endTime":2388.683,"body":"So how often in like"},{"speaker":"[bryan_boorstein]","startTime":2389.963,"endTime":2394.523,"body":"over the year of a macrocycle or whatever, How often are you guys taking a"},{"speaker":"[bryan_boorstein]","startTime":2395.243,"endTime":2401.483,"body":"an r, P, E, nine point five or higher, single rep? Is it just in like"},{"speaker":"[bryan_boorstein]","startTime":2401.743,"endTime":2402.743,"body":"testing and"},{"speaker":"[bryan_boorstein]","startTime":2404.283,"endTime":2407.643,"body":"and competition, or is there actually time like Throughout a training year"},{"speaker":"[bryan_boorstein]","startTime":2407.803,"endTime":2409.483,"body":"where you'll where you'll throw those in?"},{"speaker":"[zac]","startTime":2412.92,"endTime":2416.84,"body":"Yeah, I think. Uh, this, you know, hugely, individual dependent question, and I would"},{"speaker":"[zac]","startTime":2416.92,"endTime":2419.64,"body":"say, lift dependent too. Um, you know, I"},{"speaker":"[bryan_boorstein]","startTime":2419.263,"endTime":2420.263,"body":"Yeah,"},{"speaker":"[zac]","startTime":2419.96,"endTime":2424.2,"body":"pretty frequently have people hidden near max bench singles pretty frequently."},{"speaker":"[zac]","startTime":2424.44,"endTime":2429.48,"body":"sometimes times per week. Um, just because that seems to be tolerated and bench is"},{"speaker":"[aaron_straker]","startTime":2426.372,"endTime":2544.692,"body":"Ssssssssssssss."},{"speaker":"[zac]","startTime":2429.64,"endTime":2434.04,"body":"really really sensitive To jump in from an eight and a half to a nine and a half to a"},{"speaker":"[zac]","startTime":2434.2,"endTime":2438.2,"body":"ten. It just isn't the same ball game. You get. you get a little bit of that, you know,"},{"speaker":"[bryan_boorstein]","startTime":2436.623,"endTime":2437.623,"body":"Mhm,"},{"speaker":"[zac]","startTime":2438.36,"endTime":2442.28,"body":"arch collapse, so the range of motion is slightly higher. You know things like that,"},{"speaker":"[zac]","startTime":2442.44,"endTime":2446.52,"body":"just change the angles just enough where you know it's It's very easy to say that you"},{"speaker":"[zac]","startTime":2446.52,"endTime":2450.04,"body":"know the power lifts aren't complicated. You know there's not you know. the technical."},{"speaker":"[zac]","startTime":2450.36,"endTime":2454.6,"body":"Uh, you know, prowess necessary is not the same as the Olympic lifts, But Um, you know,"},{"speaker":"[zac]","startTime":2454.76,"endTime":2458.68,"body":"My tier sheer is is you know he's He's set a lot of times. There's a little mini skills"},{"speaker":"[zac]","startTime":2458.84,"endTime":2462.84,"body":"that go into those Um. Lifts, especially at maximum weights that take you know, regular"},{"speaker":"[zac]","startTime":2463.16,"endTime":2467.48,"body":"exposures to really fit, figure out and refine over time, and I think the bench press"},{"speaker":"[zac]","startTime":2467.56,"endTime":2472.2,"body":"is especially Um. the case there, Um for for the other two lifts, I would say it's a"},{"speaker":"[zac]","startTime":2472.28,"endTime":2475.4,"body":"little bit more sparingly, Um, mostly because you're dealing with two"},{"speaker":"[zac]","startTime":2476.44,"endTime":2481.56,"body":"a a lower body, Um. Exposure to those intensities, uh, on two different lifts, so I, I"},{"speaker":"[zac]","startTime":2481.64,"endTime":2485.32,"body":"think that's something to balance, but in general I think the thing that makes it"},{"speaker":"[zac]","startTime":2486.6,"endTime":2489.56,"body":"probably a little bit different In my, in my case is that"},{"speaker":"[zac]","startTime":2490.76,"endTime":2496.04,"body":"the way that your technique changes under those very maximal loads, it just seems to"},{"speaker":"[zac]","startTime":2496.2,"endTime":2499.64,"body":"result in fatigue. That's not the same in the bench breass. When I, you know, drop"},{"speaker":"[zac]","startTime":2499.88,"endTime":2504.04,"body":"range em moion on my bench press it, it doesn't seem to cause like lasting lower back"},{"speaker":"[zac]","startTime":2504.28,"endTime":2507.64,"body":"soreness like you like you talked about. Whereas if I'm taking a dead lift in a"},{"speaker":"[zac]","startTime":2507.64,"endTime":2510.84,"body":"position that I haven't trained, like Josh said, like a little bit more lower back"},{"speaker":"[zac]","startTime":2511.0,"endTime":2516.04,"body":"flction. Just anecdotally. that seems to to result in significantly greater um. fatigue"},{"speaker":"[zac]","startTime":2516.12,"endTime":2519.08,"body":"and and losses of performance in a bench of rests wood. So I think that's just"},{"speaker":"[zac]","startTime":2519.16,"endTime":2523.24,"body":"something to note. Um. But yeah, over nine and a half, I would say for me is is going"},{"speaker":"[zac]","startTime":2523.4,"endTime":2528.12,"body":"to be reserved for testing in most cases, which should be like generally, three mets a"},{"speaker":"[zac]","startTime":2528.2,"endTime":2532.2,"body":"year for somebody, um, uh, for the lower body lists, but maybe a little more frequently"},{"speaker":"[zac]","startTime":2532.28,"endTime":2535.8,"body":"on bench press. but I do think that's individual dependent where I've had some people"},{"speaker":"[zac]","startTime":2535.88,"endTime":2539.88,"body":"that just need to need to know what it feels like to to hit those heavy weights a"},{"speaker":"[zac]","startTime":2539.96,"endTime":2543.24,"body":"little bit more frequently, and that might come into the rotation a little bit more."},{"speaker":"[josh]","startTime":2545.256,"endTime":2550.136,"body":"I told you agree, and zach, I think you maxed out your bench five days a week for"},{"speaker":"[josh]","startTime":2550.296,"endTime":2552.056,"body":"multiple weeks for a while. Is that correct?"},{"speaker":"[zac]","startTime":2551.32,"endTime":2557.0,"body":"Yeah, so I, I did kind of a Bulgarian asic thing on my bench where Id like max out five"},{"speaker":"[zac]","startTime":2557.08,"endTime":2561.4,"body":"days a week was totally fine. I got really really good at hitting the same weight"},{"speaker":"[zac]","startTime":2561.56,"endTime":2566.04,"body":"really slow. but my, my actual max in increase A Tony went up a little bit, But you"},{"speaker":"[zac]","startTime":2566.04,"endTime":2569.88,"body":"know I did that for about I was a little over a month, so I was Maxim"},{"speaker":"[bryan_boorstein]","startTime":2569.503,"endTime":2570.503,"body":"okay,"},{"speaker":"[zac]","startTime":2570.04,"endTime":2571.48,"body":"about five times five times a week,"},{"speaker":"[josh]","startTime":2571.096,"endTime":2573.576,"body":"Yeah, totally individual would crumble"},{"speaker":"[bryan_boorstein]","startTime":2574.443,"endTime":2577.803,"body":"yeah, but a bench press is definitely like a significantly less fatiguing"},{"speaker":"[bryan_boorstein]","startTime":2577.963,"endTime":2580.203,"body":"movement than one of the axiial loaded ones, So it"},{"speaker":"[josh]","startTime":2580.216,"endTime":2586.056,"body":"Mhm, Surely,"},{"speaker":"[bryan_boorstein]","startTime":2580.283,"endTime":2583.403,"body":"is like it does make sense. It's like Are you going to do it on a bent over"},{"speaker":"[bryan_boorstein]","startTime":2583.483,"endTime":2588.283,"body":"row or a lateral race? Like? Yeah, you could probably anyway. Bad analogy."},{"speaker":"[bryan_boorstein]","startTime":2588.443,"endTime":2590.283,"body":"Um, do you have anything to add to that, Josh?"},{"speaker":"[josh]","startTime":2591.256,"endTime":2594.616,"body":"now I would just really really echo how individual dependent"},{"speaker":"[bryan_boorstein]","startTime":2594.223,"endTime":2595.223,"body":"Yeah,"},{"speaker":"[josh]","startTime":2594.856,"endTime":2600.456,"body":"it is. I have an athlete who is my top three in his country for a bench press, and he"},{"speaker":"[josh]","startTime":2600.456,"endTime":2603.256,"body":"does multiple bench only meets per year,"},{"speaker":"[josh]","startTime":2604.776,"endTime":2609.736,"body":"so he's very good at bench pressing these very high. Just training tolerance for bench"},{"speaker":"[josh]","startTime":2609.896,"endTime":2616.136,"body":"press. We can hit five singles a week, sometimes up as as high as nine and a half. I"},{"speaker":"[josh]","startTime":2616.216,"endTime":2619.976,"body":"wouldn't make. All five of those are peut and a half, but, but some exposure that"},{"speaker":"[josh]","startTime":2620.056,"endTime":2625.256,"body":"high, Whereas other guys just can't handle that again. It's going to be trainable to"},{"speaker":"[josh]","startTime":2625.416,"endTime":2629.816,"body":"some degree, Um. in the sense of Hey exposed, exposing yourself to it more and more"},{"speaker":"[josh]","startTime":2630.216,"endTime":2634.456,"body":"will help. But just in general it is very very individual. My experience."},{"speaker":"[bryan_boorstein]","startTime":2636.123,"endTime":2638.283,"body":"erd, anything that right? cool."},{"speaker":"[aaron_straker]","startTime":2637.492,"endTime":2638.692,"body":"Nope. nothing for me on now."},{"speaker":"[bryan_boorstein]","startTime":2639.943,"endTime":2640.943,"body":"So uh,"},{"speaker":"[bryan_boorstein]","startTime":2642.043,"endTime":2645.163,"body":"this is this. Re. question's going to require you to conjecture a little"},{"speaker":"[bryan_boorstein]","startTime":2645.243,"endTime":2649.243,"body":"bit, but um in the putting options back on the table piece, which was"},{"speaker":"[bryan_boorstein]","startTime":2649.323,"endTime":2652.043,"body":"really good. these guys wrote it and they did a podcast about it."},{"speaker":"[bryan_boorstein]","startTime":2652.523,"endTime":2656.523,"body":"Basically, the idea of the piece was kind of pushing for the I for being"},{"speaker":"[bryan_boorstein]","startTime":2656.763,"endTime":2660.923,"body":"able to do sets further from failure, and that you can still grow and or"},{"speaker":"[bryan_boorstein]","startTime":2661.163,"endTime":2666.123,"body":"gain strength with with you know seven r i r, or whatever. So my question"},{"speaker":"[zac]","startTime":2666.04,"endTime":2784.36,"body":"Ssssssssssssss."},{"speaker":"[aaron_straker]","startTime":2666.372,"endTime":2784.692,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":2666.523,"endTime":2670.603,"body":"here, and I don't know that there is an an actual answer to this, but"},{"speaker":"[bryan_boorstein]","startTime":2671.883,"endTime":2676.123,"body":"I like to make sense of it using the effective reps model where you know"},{"speaker":"[bryan_boorstein]","startTime":2676.203,"endTime":2679.483,"body":"you have one person that's doing six sets to failure. So with five"},{"speaker":"[bryan_boorstein]","startTime":2679.723,"endTime":2683.003,"body":"effective reps per set, you'ressentially getting like thirty effective reps"},{"speaker":"[bryan_boorstein]","startTime":2683.403,"endTime":2684.523,"body":"with with success to failure,"},{"speaker":"[bryan_boorstein]","startTime":2685.643,"endTime":2688.843,"body":"and then by the same token you could have somebody that maybe does fifteen"},{"speaker":"[bryan_boorstein]","startTime":2689.083,"endTime":2692.123,"body":"sets. but they do them to three reps from failure. So you're getting you"},{"speaker":"[bryan_boorstein]","startTime":2692.203,"endTime":2695.883,"body":"know two effective reps each set. So you, now you're still also at thirty"},{"speaker":"[bryan_boorstein]","startTime":2696.283,"endTime":2700.043,"body":"effective reps. So in my head that feels clean and it makes sense and it's"},{"speaker":"[bryan_boorstein]","startTime":2699.943,"endTime":2700.943,"body":"beautiful and"},{"speaker":"[josh]","startTime":2700.236,"endTime":2701.236,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2700.763,"endTime":2704.523,"body":"I can put it in boxes, and and whatever, whatever what you guys are saying,"},{"speaker":"[bryan_boorstein]","startTime":2704.683,"endTime":2707.883,"body":"So now we have this idea of like You know what, Maybe like you could just"},{"speaker":"[bryan_boorstein]","startTime":2708.123,"endTime":2709.803,"body":"do seven sets of three"},{"speaker":"[bryan_boorstein]","startTime":2710.843,"endTime":2714.763,"body":"with like a ten r, M. So now we're talking like seven r I, r, six r r, or"},{"speaker":"[bryan_boorstein]","startTime":2714.843,"endTime":2717.803,"body":"something along those lines, which means you don't have a single effect of"},{"speaker":"[bryan_boorstein]","startTime":2717.883,"endTime":2723.243,"body":"rep theoretically in there, So how can we make sense of this idea so that I"},{"speaker":"[bryan_boorstein]","startTime":2723.323,"endTime":2726.843,"body":"can put it in a pretty little box and put it on my shelf and be like Okay."},{"speaker":"[bryan_boorstein]","startTime":2727.083,"endTime":2731.003,"body":"Here's how many sets of three I need at ten r. M. to make up for x amount"},{"speaker":"[bryan_boorstein]","startTime":2731.083,"endTime":2734.443,"body":"of sets to failure or whatever you know. Like. How can we just kind of put"},{"speaker":"[bryan_boorstein]","startTime":2734.683,"endTime":2735.883,"body":"some context around that"},{"speaker":"[josh]","startTime":2737.896,"endTime":2744.296,"body":"so well, I think we can definitely provide some heuristics that we kind of go by. Um."},{"speaker":"[josh]","startTime":2745.816,"endTime":2750.056,"body":"what I would say is that well, well first, I'll kind of touch on the effective reps"},{"speaker":"[josh]","startTime":2750.216,"endTime":2752.216,"body":"thing. I think it like the effective"},{"speaker":"[josh]","startTime":2753.336,"endTime":2758.936,"body":"effective reps concept has to be true to some degree right. I think it's I think"},{"speaker":"[josh]","startTime":2759.176,"endTime":2763.176,"body":"basically everybody would agree At this point. it's not black and white. Once you get"},{"speaker":"[josh]","startTime":2763.256,"endTime":2768.536,"body":"to the you know five r P all way up to ten, then you can uh start counting. But it has"},{"speaker":"[josh]","startTime":2768.616,"endTime":2769.736,"body":"to be true at some"},{"speaker":"[bryan_boorstein]","startTime":2769.423,"endTime":2770.423,"body":"Mhm?"},{"speaker":"[josh]","startTime":2769.896,"endTime":2773.656,"body":"point right, But I would just say two things. It's It's probably further from failure"},{"speaker":"[josh]","startTime":2773.896,"endTime":2779.176,"body":"than we think. Um, and it's also probably like a sliding scale on a repetition of a"},{"speaker":"[josh]","startTime":2779.176,"endTime":2784.376,"body":"repetition basis. It's very unlikely to be Uh. You know, an on or an off switch."},{"speaker":"[josh]","startTime":2784.936,"endTime":2790.936,"body":"Another To keep in mind is it's probably going to be Uh. Like how far from Tr? How far"},{"speaker":"[aaron_straker]","startTime":2786.372,"endTime":2904.692,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":2791.176,"endTime":2796.296,"body":"from failure? You kind of reach a rough effort threshold where the reps really start"},{"speaker":"[josh]","startTime":2796.456,"endTime":2800.296,"body":"to count. It's probably going to be dependent on the nature of the exercise. right? Is"},{"speaker":"[josh]","startTime":2800.376,"endTime":2805.576,"body":"it a compound movement? Is it an isolation movement? What muscle length is is the? Is"},{"speaker":"[josh]","startTime":2805.656,"endTime":2810.376,"body":"it hardest at Um? Are you using maximal concentric content? or are you just kind of"},{"speaker":"[bryan_boorstein]","startTime":2808.623,"endTime":2809.623,"body":"Mhm,"},{"speaker":"[josh]","startTime":2810.456,"endTime":2814.856,"body":"like coasting through the set? All these factors are going to influence it Now."},{"speaker":"[josh]","startTime":2815.416,"endTime":2821.816,"body":"Putting the nuance aside from more of a general heuristic point of view, What the way"},{"speaker":"[josh]","startTime":2821.896,"endTime":2827.096,"body":"that I like to think about is once the lotus like a ten to a twelve rat, max, Um, or"},{"speaker":"[josh]","startTime":2827.336,"endTime":2832.616,"body":"heavier. I think you're kind of in that effective range more or less for hy, pertphy,"},{"speaker":"[josh]","startTime":2832.856,"endTime":2836.696,"body":"Right If if you have a tenorant max load on the barn, you do a set oftd of failure. Do"},{"speaker":"[josh]","startTime":2836.776,"endTime":2841.416,"body":"I think that first rep is going to be as effective as the eighth ninth tenth? Probably"},{"speaker":"[josh]","startTime":2841.896,"endTime":2846.616,"body":"not. but I don't think it's night and day right. And you all. there are also benefits."},{"speaker":"[josh]","startTime":2846.936,"endTime":2850.936,"body":"Be uh of those wraps earlier in the set, especially for strength right, and also"},{"speaker":"[josh]","startTime":2851.176,"endTime":2855.896,"body":"probably from a fatigue perspective right, So from a a high perchy, only a perspective"},{"speaker":"[josh]","startTime":2856.056,"endTime":2859.976,"body":"I think Doing you know, sets of five with your ten rat macks load, and doing a little"},{"speaker":"[josh]","startTime":2859.976,"endTime":2863.976,"body":"bit more Sa, accumulating a little bit more volume. Um, I think that can be a totally"},{"speaker":"[josh]","startTime":2864.056,"endTime":2868.136,"body":"fine way to go, and just based on you know, kind of a strict effective reps model, you"},{"speaker":"[josh]","startTime":2868.136,"endTime":2872.136,"body":"might be getting zero effective reps per set. but I think that can still be a"},{"speaker":"[josh]","startTime":2872.136,"endTime":2876.696,"body":"meaningful hypergef stim. So Um, that's kind of my general heuristic is if the load is"},{"speaker":"[josh]","startTime":2876.856,"endTime":2880.696,"body":"heavy enough, Um, right off the bat, you're probably getting a pretty good training"},{"speaker":"[josh]","startTime":2880.856,"endTime":2887.416,"body":"stimulus. Now, to be clear, this is my opinion, and and is some conjecture, Um. we"},{"speaker":"[josh]","startTime":2887.576,"endTime":2891.256,"body":"could be proved wrong by by research in the coming years. But that's kind of where"},{"speaker":"[josh]","startTime":2891.316,"endTime":2892.316,"body":"where I'm sitting right now"},{"speaker":"[zac]","startTime":2893.96,"endTime":2896.92,"body":"trying to decide how speculative I want to get here. Um,"},{"speaker":"[bryan_boorstein]","startTime":2897.003,"endTime":2899.083,"body":"very speculous, super spacular,"},{"speaker":"[zac]","startTime":2899.66,"endTime":2900.66,"body":"so"},{"speaker":"[josh]","startTime":2900.476,"endTime":2901.476,"body":"go for a"},{"speaker":"[zac]","startTime":2901.06,"endTime":2902.06,"body":"I think."},{"speaker":"[josh]","startTime":2901.336,"endTime":2903.576,"body":"minute. Just be clear. At's your opinion,"},{"speaker":"[zac]","startTime":2902.92,"endTime":2909.0,"body":"Yeah, now it's very much my opinion, so huge. here's a grain assault. Make sure you"},{"speaker":"[aaron_straker]","startTime":2906.372,"endTime":3024.692,"body":"Ssssssssssssss,"},{"speaker":"[zac]","startTime":2909.24,"endTime":2914.12,"body":"look at it. Really conceptualize that Um. So"},{"speaker":"[zac]","startTime":2915.16,"endTime":2920.92,"body":"the one assumption that the effect of Rep smalll makes that I think is at least like"},{"speaker":"[zac]","startTime":2921.08,"endTime":2924.6,"body":"it's based on sound reasoning. as far as I can tell it. And maybe just the way that we"},{"speaker":"[zac]","startTime":2924.76,"endTime":2929.72,"body":"get there is slightly different. Um is essentially the reason the reps are effective,"},{"speaker":"[zac]","startTime":2929.88,"endTime":2934.84,"body":"right is is we get full mod inor recruitment, and those motor units inervate the fibers"},{"speaker":"[zac]","startTime":2935.4,"endTime":2940.12,"body":"that seem to to elicit the the most amount of adaptation in terms of muscle size, and"},{"speaker":"[zac]","startTime":2940.36,"endTime":2942.28,"body":"and also the biggest, and produce the most force."},{"speaker":"[zac]","startTime":2942.94,"endTime":2943.94,"body":"The"},{"speaker":"[zac]","startTime":2944.76,"endTime":2950.92,"body":"way that this could work in my opinion is that, like Josh said, it's probably not"},{"speaker":"[zac]","startTime":2952.12,"endTime":2957.24,"body":"one to one in terms of the comparison these reps a r A are, and I think that can"},{"speaker":"[zac]","startTime":2957.4,"endTime":2961.32,"body":"probably be slightly evidenced by a new study that we have. That doesn't seem quite the"},{"speaker":"[zac]","startTime":2961.4,"endTime":2966.28,"body":"same regional hypertphy, Uh, with a group training like cluster singles at eighty five"},{"speaker":"[zac]","startTime":2966.36,"endTime":2969.72,"body":"percent versus a group training like four sets to failure with eighty five percent"},{"speaker":"[zac]","startTime":2969.96,"endTime":2973.32,"body":"overall. The growth. I think you could argue it either way, but in my opinion, I think"},{"speaker":"[zac]","startTime":2973.4,"endTime":2976.68,"body":"that probably leans slightly towards the group training close to failure. Um. In terms"},{"speaker":"[zac]","startTime":2976.76,"endTime":2981.24,"body":"of regional perchphe, that's only one study to be clear. but it. I think it kind of"},{"speaker":"[zac]","startTime":2981.32,"endTime":2985.64,"body":"indicates that, but the idea of being, maybe if we stay far from failure"},{"speaker":"[zac]","startTime":2986.92,"endTime":2991.32,"body":"under the conditions Josh mentioned with heavy loads, particularly with maximum"},{"speaker":"[zac]","startTime":2991.48,"endTime":2996.52,"body":"concentric content. It may be that we are achieving maximoity in or recruitment, and"},{"speaker":"[zac]","startTime":2996.6,"endTime":3000.76,"body":"these fast twitched fibers are the ones that are receiving mechanical attention"},{"speaker":"[zac]","startTime":3001.0,"endTime":3005.64,"body":"primarily. And if that's the case, kind of the biggest bank for our buck is kind of"},{"speaker":"[zac]","startTime":3005.72,"endTime":3009.56,"body":"being checked. And maybe we're not getting the same overall stimulus, because as we"},{"speaker":"[zac]","startTime":3009.72,"endTime":3014.12,"body":"kind of take a set to complete fatigue fast, which fibers will stop producing force"},{"speaker":"[zac]","startTime":3014.28,"endTime":3017.88,"body":"because they're the most fatiguable and we kind of run the backwards handmman size"},{"speaker":"[zac]","startTime":3018.04,"endTime":3023.32,"body":"principle fatigue solwiage fibres as well, Um, So that makes sense in my head in the"},{"speaker":"[zac]","startTime":3023.4,"endTime":3027.96,"body":"sense that you know, as long as we're training with heavy loads using maximal intent,"},{"speaker":"[aaron_straker]","startTime":3026.372,"endTime":3144.692,"body":"Ssssssssssssss,"},{"speaker":"[zac]","startTime":3028.2,"endTime":3032.44,"body":"which is essentially maximum effort on every single repetition, we may just target the"},{"speaker":"[zac]","startTime":3032.6,"endTime":3037.08,"body":"stimulus slightly differently, and I think this is evidence by one study that I. I"},{"speaker":"[zac]","startTime":3037.16,"endTime":3040.28,"body":"haven't really seen anybody talk about, but it just always never makes sense. in my"},{"speaker":"[zac]","startTime":3040.36,"endTime":3045.4,"body":"head. It was a study by lynn. I think is the first author. Um, one group trained with"},{"speaker":"[zac]","startTime":3045.48,"endTime":3049.72,"body":"eighty per cent to failure. One group trained thirty percent of failure, and then they"},{"speaker":"[zac]","startTime":3049.8,"endTime":3054.84,"body":"did a thirty percent of one or M group. That workload matched to the eighty percent of"},{"speaker":"[zac]","startTime":3054.84,"endTime":3058.28,"body":"one room. So essentially what that does is that makes the group train with thirty"},{"speaker":"[zac]","startTime":3058.52,"endTime":3063.4,"body":"percent of one or M. Do like twelve raps per set, which is super far from failure. And"},{"speaker":"[zac]","startTime":3063.56,"endTime":3068.92,"body":"what they saw was significant type to fiber hypertroph, but not significant, type one"},{"speaker":"[zac]","startTime":3069.0,"endTime":3073.4,"body":"fibbrgephe, and based purely on the Henman size principle, meaning that you need to"},{"speaker":"[zac]","startTime":3073.4,"endTime":3076.44,"body":"take a set to failure in order to creruit the highest threshd mode units, that in"},{"speaker":"[zac]","startTime":3076.44,"endTime":3080.44,"body":"intererbate, the fastest twitch fibres. That doesn't make any sense, So that is my"},{"speaker":"[bryan_boorstein]","startTime":3079.263,"endTime":3080.263,"body":"right,"},{"speaker":"[zac]","startTime":3081.8,"endTime":3086.76,"body":"super speculative personal opinion, Huge grain assaalt, once again, look at it right"},{"speaker":"[bryan_boorstein]","startTime":3086.383,"endTime":3087.383,"body":"Yeah,"},{"speaker":"[zac]","startTime":3086.92,"endTime":3090.68,"body":"there there it is. Make sure you see it. That's how it would make sense."},{"speaker":"[bryan_boorstein]","startTime":3091.563,"endTime":3096.283,"body":"are they using maximal concentric intent on those twelve wraps Are the"},{"speaker":"[zac]","startTime":3096.12,"endTime":3100.36,"body":"can't can't remember, can remember, can' remember. On that setb we decided a new study"},{"speaker":"[bryan_boorstein]","startTime":3096.363,"endTime":3098.123,"body":"thirty re max? Yeah,"},{"speaker":"[zac]","startTime":3100.52,"endTime":3104.6,"body":"by Anderson and colleagues that did do that which was within subjects design using"},{"speaker":"[zac]","startTime":3104.76,"endTime":3111.64,"body":"velocity loss That did see similar hypertrophy between like five to ten r, R to a group"},{"speaker":"[zac]","startTime":3111.96,"endTime":3116.84,"body":"training pretty close to failure. Um. So that now is with maximum concentric intent on"},{"speaker":"[zac]","startTime":3116.92,"endTime":3121.48,"body":"single Eglec press and the extension So, but yeah, I mean, just from like a super"},{"speaker":"[zac]","startTime":3121.64,"endTime":3125.32,"body":"speculative standpoint, That's how I could see. it could make sense, Um"},{"speaker":"[zac]","startTime":3126.36,"endTime":3129.4,"body":"again, with the conditions being met that you're training with heavy loads and maximum"},{"speaker":"[zac]","startTime":3129.56,"endTime":3132.44,"body":"concentric content. Um. But yeah, that's that's kind of my thought."},{"speaker":"[josh]","startTime":3133.976,"endTime":3136.616,"body":"motor unit physiology is very complicated."},{"speaker":"[josh]","startTime":3138.776,"endTime":3145.016,"body":"but though just one thing I think I'd want the listener to chew on and again we not um"},{"speaker":"[josh]","startTime":3145.736,"endTime":3148.376,"body":"or not mot Uni physiology experts, by any means,"},{"speaker":"[josh]","startTime":3149.976,"endTime":3153.336,"body":"but like, just think about it conceptually. If if you have"},{"speaker":"[josh]","startTime":3154.456,"endTime":3156.856,"body":"high higher threshold, fibres are more fatiguable"},{"speaker":"[josh]","startTime":3158.376,"endTime":3163.496,"body":"and let's say we are confident they're in the game, is there a reason that those would"},{"speaker":"[josh]","startTime":3163.656,"endTime":3165.096,"body":"really rev up near the end of"},{"speaker":"[bryan_boorstein]","startTime":3165.063,"endTime":3166.063,"body":"No, there,"},{"speaker":"[josh]","startTime":3165.096,"endTime":3169.016,"body":"As so? That's kind of whata is saying is oncere in the game. While the morph nowa"},{"speaker":"[zac]","startTime":3167.82,"endTime":3168.82,"body":"T."},{"speaker":"[bryan_boorstein]","startTime":3168.223,"endTime":3169.223,"body":"right"},{"speaker":"[zac]","startTime":3169.24,"endTime":3173.72,"body":"two tooth, two caveats, two cabats. One recruitment isn't the only thing that matters"},{"speaker":"[josh]","startTime":3169.256,"endTime":3170.616,"body":"going to add the copy? Here we go."},{"speaker":"[zac]","startTime":3174.28,"endTime":3179.16,"body":"so you can recruit a motor unit. But that same motor unit can be fired at a different"},{"speaker":"[zac]","startTime":3179.32,"endTime":3183.24,"body":"rate, so that's another variable to kind of enter the equation for motor units and the"},{"speaker":"[zac]","startTime":3183.24,"endTime":3187.72,"body":"fibers it inervates to produce maximum force. It can fire the action potential faster."},{"speaker":"[zac]","startTime":3188.36,"endTime":3191.96,"body":"Just muddy the waters a little bit, but that's just something else to consider. Um, and"},{"speaker":"[zac]","startTime":3192.04,"endTime":3196.36,"body":"then, too, I want to just make clear like how we get here like Josh and I, you know,"},{"speaker":"[zac]","startTime":3196.68,"endTime":3201.96,"body":"very much believe in being outcome oriented and then working backwards rather than"},{"speaker":"[zac]","startTime":3202.28,"endTime":3206.84,"body":"taking these mechanisms in speculating, you know practical applications. from there we"},{"speaker":"[zac]","startTime":3207.08,"endTime":3211.48,"body":"see. in the longitudal research, These certain things seem to be the case from the"},{"speaker":"[zac]","startTime":3211.48,"endTime":3215.72,"body":"actual muscle growth that we observe. Then we work backwards and speculate why that may"},{"speaker":"[zac]","startTime":3215.8,"endTime":3219.48,"body":"be the case, but we're always willing to change this part. Once the outcomes are"},{"speaker":"[zac]","startTime":3219.56,"endTime":3223.32,"body":"updated, we get more information. You know, we get a few more. These studies that"},{"speaker":"[zac]","startTime":3223.4,"endTime":3227.24,"body":"really measure regional and synergisttic hypergphy. I'm willing to change my mind."},{"speaker":"[zac]","startTime":3227.4,"endTime":3231.24,"body":"We're dis kind of speculating how we get to the current longit. in the research that we"},{"speaker":"[zac]","startTime":3231.32,"endTime":3235.56,"body":"do have, which seems to suggest that so long as the load is have enough, you're using"},{"speaker":"[zac]","startTime":3235.64,"endTime":3240.44,"body":"maximum intent on every repetition. you seem to get relatively similar muscle growth."},{"speaker":"[zac]","startTime":3240.68,"endTime":3244.36,"body":"Um, and that would be in my opinion wise. it's not necessarily that' the same. It's"},{"speaker":"[zac]","startTime":3244.44,"endTime":3248.6,"body":"just your check in that big its bank. For your buck, eighty twenty threshold. The"},{"speaker":"[zac]","startTime":3248.6,"endTime":3253.24,"body":"fastest Swi fibers are getting a stimulus in which seems to result in similar growth."},{"speaker":"[bryan_boorstein]","startTime":3254.943,"endTime":3255.943,"body":"St. her anything"},{"speaker":"[aaron_straker]","startTime":3256.612,"endTime":3259.892,"body":"I think they try and take everything you guys just said and then like movev"},{"speaker":"[aaron_straker]","startTime":3260.052,"endTime":3262.612,"body":"it into more of like a practical thing, especially for the listener and"},{"speaker":"[aaron_straker]","startTime":3262.772,"endTime":3266.212,"body":"myself, To be completely honest when my head around it. So with training at,"},{"speaker":"[aaron_straker]","startTime":3266.272,"endTime":3267.272,"body":"you know, further away"},{"speaker":"[zac]","startTime":3267.06,"endTime":3268.06,"body":"What'ss"},{"speaker":"[aaron_straker]","startTime":3267.332,"endTime":3272.772,"body":"from failure or lower, r, Ir's, or r, P. Es. The the kind of thing that comes"},{"speaker":"[aaron_straker]","startTime":3272.852,"endTime":3276.532,"body":"to my mind is you don't have that like subjective perception of like, I'm"},{"speaker":"[aaron_straker]","startTime":3276.612,"endTime":3278.292,"body":"working really hard. Right if we're talking"},{"speaker":"[josh]","startTime":3278.036,"endTime":3279.036,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":3278.452,"endTime":3283.012,"body":"about a, you know a tenrat max and I'm only doing four reps right. Those four"},{"speaker":"[aaron_straker]","startTime":3283.252,"endTime":3287.172,"body":"reps are you know I'm not? They're not super easy, but there's no metabolite"},{"speaker":"[aaron_straker]","startTime":3287.412,"endTime":3290.372,"body":"build up. I'm not breathing heavy. Anything like that. All those things are"},{"speaker":"[aaron_straker]","startTime":3290.452,"endTime":3294.692,"body":"more towards your lower. You know R is hierar Ps, but I think one thing that"},{"speaker":"[aaron_straker]","startTime":3294.772,"endTime":3297.652,"body":"you guys you know brought up multiple times in when you were just speaking"},{"speaker":"[aaron_straker]","startTime":3297.892,"endTime":3301.972,"body":"was for each of those first four reps or those four. those four reps of that"},{"speaker":"[aaron_straker]","startTime":3302.212,"endTime":3304.692,"body":"set maximum, Uh,"},{"speaker":"[aaron_straker]","startTime":3304.932,"endTime":3309.492,"body":"concentric intent. So training like pushing that first wrap as if it was that"},{"speaker":"[bryan_boorstein]","startTime":3304.983,"endTime":3305.983,"body":"concentric."},{"speaker":"[aaron_straker]","startTime":3309.652,"endTime":3311.172,"body":"tenth, and trying as hard as you"},{"speaker":"[josh]","startTime":3310.836,"endTime":3311.836,"body":"exactly."},{"speaker":"[aaron_straker]","startTime":3311.332,"endTime":3314.852,"body":"possibly can, trying to move that weight pretty much as fast as you possibly"},{"speaker":"[aaron_straker]","startTime":3315.012,"endTime":3317.412,"body":"can. Maximum force production. And that was kind"},{"speaker":"[josh]","startTime":3317.036,"endTime":3318.036,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":3317.492,"endTime":3321.092,"body":"of. I just want to you know, clarify and ask you guys. That is what you mean"},{"speaker":"[aaron_straker]","startTime":3321.252,"endTime":3323.332,"body":"by that Like trying with those four repsic"},{"speaker":"[bryan_boorstein]","startTime":3322.943,"endTime":3323.943,"body":"Yes,"},{"speaker":"[aaron_straker]","startTime":3323.572,"endTime":3324.612,"body":"as hard as possible."},{"speaker":"[josh]","startTime":3325.656,"endTime":3330.536,"body":"Yeah, so something something we like to queue is like every rep is r P ten, not in"},{"speaker":"[josh]","startTime":3330.616,"endTime":3335.176,"body":"the in the r, r r sense, but just in the general effort. since every rept b r p ten."},{"speaker":"[josh]","startTime":3335.496,"endTime":3340.776,"body":"Now this is going to be best for exercises where it's hardest at the bottom. right,"},{"speaker":"[josh]","startTime":3341.016,"endTime":3344.536,"body":"lay sentsion. You don't want to explode through And then like just you know, fly"},{"speaker":"[josh]","startTime":3344.776,"endTime":3348.696,"body":"through at the top rate. Um, So there are of course some some practical cobbyats, but"},{"speaker":"[josh]","startTime":3348.696,"endTime":3353.096,"body":"that's a. That's a great point, Um. and I think that was a really good over viewew,"},{"speaker":"[josh]","startTime":3353.276,"endTime":3354.276,"body":"um."},{"speaker":"[josh]","startTime":3354.856,"endTime":3359.256,"body":"but from a a practical perspective a lot of people do enjoy training with lower r r"},{"speaker":"[josh]","startTime":3359.416,"endTime":3363.736,"body":"Rs. right, Um, so I think that's something to to keep in mind as well. And and for"},{"speaker":"[josh]","startTime":3363.896,"endTime":3368.216,"body":"point for situations like that, I just like to think of it as like a given a take. Um."},{"speaker":"[josh]","startTime":3368.696,"endTime":3372.856,"body":"If you're doing your tris of extensions to an r p five, it's kind of boring, right,"},{"speaker":"[josh]","startTime":3373.016,"endTime":3377.096,"body":"like nobody really wants to do that. I've basically never recommend people do that,"},{"speaker":"[josh]","startTime":3377.496,"endTime":3383.096,"body":"but if you are um, doing something that's just a little bit more fatiguing, Um,"},{"speaker":"[josh]","startTime":3383.496,"endTime":3388.696,"body":"something that is Um, you know, might have some downstream effects in terms of your"},{"speaker":"[josh]","startTime":3388.856,"endTime":3392.776,"body":"ability to complete volume within that session or later in the week, or if you're a"},{"speaker":"[josh]","startTime":3392.776,"endTime":3397.176,"body":"strength athlete. Next time you get around to to train that lift and you want to hit a"},{"speaker":"[josh]","startTime":3397.256,"endTime":3401.096,"body":"heavy single and you want to have as low as fatigue as possible to to hit a good"},{"speaker":"[josh]","startTime":3401.256,"endTime":3406.456,"body":"number for that for that top set. then we can start to explore these strategies so"},{"speaker":"[josh]","startTime":3406.696,"endTime":3412.616,"body":"it's really all given a take. Right if training tries to extension to an Rp nine isn't"},{"speaker":"[josh]","startTime":3412.696,"endTime":3417.816,"body":"going to mess you up. Do it' probably more more efficient anyways, You also have the"},{"speaker":"[josh]","startTime":3417.836,"endTime":3418.836,"body":"benefit of better"},{"speaker":"[josh]","startTime":3419.896,"endTime":3424.936,"body":"accuracy in terms of rating your your R P's or your rars, So from a practical"},{"speaker":"[josh]","startTime":3425.096,"endTime":3429.336,"body":"perspective we're definitely not saying, take your tent max on Transp extension and do"},{"speaker":"[josh]","startTime":3429.416,"endTime":3432.936,"body":"four reps more. So big compounds stuff that might beiguing"},{"speaker":"[zac]","startTime":3431.64,"endTime":3436.44,"body":"two things I was going to say Real quick is number one. I think super important part of"},{"speaker":"[zac]","startTime":3436.44,"endTime":3439.8,"body":"this conversation as we're talking a legit ten rat max. So"},{"speaker":"[bryan_boorstein]","startTime":3439.983,"endTime":3440.983,"body":"he."},{"speaker":"[zac]","startTime":3440.6,"endTime":3445.08,"body":"a lot of people here were saying like allr, I'm going to go do sets of ten at a five,"},{"speaker":"[zac]","startTime":3445.24,"endTime":3450.44,"body":"r, p, E. and in reality they end up using Th a thirty r, M. That is definitely not what"},{"speaker":"[zac]","startTime":3450.52,"endTime":3455.08,"body":"we' were saying. Um, The r. r accuracy component of this is very, very, very important."},{"speaker":"[zac]","startTime":3455.4,"endTime":3459.24,"body":"and that's why in a strength context is usually less of an issue Right. Because we have"},{"speaker":"[zac]","startTime":3459.4,"endTime":3463.4,"body":"these top sets that we can anchor our performance. We can do a percentage of that top"},{"speaker":"[zac]","startTime":3463.56,"endTime":3467.4,"body":"set to make sure that we're in the adequate loading range And it's really not that big"},{"speaker":"[zac]","startTime":3467.48,"endTime":3471.0,"body":"of an issue. We doing a triples seventy five eighty percent. We're already in that"},{"speaker":"[zac]","startTime":3471.0,"endTime":3475.48,"body":"range, and R. icraacy is less of a problem for high perch for your oriented training."},{"speaker":"[zac]","startTime":3476.28,"endTime":3480.76,"body":"It can be a little bit more of an issue rating a set of six at a five, r Ps. a pretty"},{"speaker":"[zac]","startTime":3480.84,"endTime":3485.32,"body":"difficult task and you can end up running into a fifteenno twenty r. M there if you're"},{"speaker":"[zac]","startTime":3485.48,"endTime":3490.04,"body":"not careful, which is why it's a little bit more nuanced for our pertury training. As"},{"speaker":"[zac]","startTime":3490.12,"endTime":3494.44,"body":"far as I'm concerned, and the other common I want to kind of paired this with in"},{"speaker":"[zac]","startTime":3494.52,"endTime":3498.12,"body":"comment is that I made a post about this recently. Like the one thing we got to keep"},{"speaker":"[zac]","startTime":3498.28,"endTime":3503.32,"body":"mind also is that training of failure is almost never worse in the research. So, if, in"},{"speaker":"[zac]","startTime":3503.4,"endTime":3509.0,"body":"my opinion, for pachphies specifically, if you are going to you know, be a little bit"},{"speaker":"[zac]","startTime":3509.16,"endTime":3513.56,"body":"off in either direction, absolutely would rather it be in the high effort direction for"},{"speaker":"[zac]","startTime":3513.64,"endTime":3518.28,"body":"high perty, specifically, Um, there seems to be like this box that you kind, and got a"},{"speaker":"[zac]","startTime":3518.36,"endTime":3523.72,"body":"check for these higher r r r strategies to be Um. Sufficient, and if you're not totally"},{"speaker":"[zac]","startTime":3523.88,"endTime":3527.24,"body":"confident that's the case, I would always probably go a little bit closer to failure"},{"speaker":"[zac]","startTime":3527.4,"endTime":3530.84,"body":"for muscle growth. In order to you know, kind of check your boxes and make sure you"},{"speaker":"[zac]","startTime":3530.84,"endTime":3534.92,"body":"giveve yourself a little bit of insurance in that in that way, Um, so that that's the"},{"speaker":"[zac]","startTime":3535.0,"endTime":3538.28,"body":"other thing I always want to keep in mind is that you know, got to make sure R Rs are"},{"speaker":"[zac]","startTime":3538.36,"endTime":3542.36,"body":"accurate, and to do that you might have to adequately go close to failure every now and"},{"speaker":"[zac]","startTime":3542.44,"endTime":3546.76,"body":"again to make sure you are understanding what a true set of like, six straps at of"},{"speaker":"[zac]","startTime":3546.84,"endTime":3550.44,"body":"five, R P really is like. That's a little bit more a challenging set than I think a lot"},{"speaker":"[zac]","startTime":3550.44,"endTime":3554.76,"body":"of people realize. but I, Jeff Nipper did a really cool kind of concept on his iniggram"},{"speaker":"[zac]","startTime":3555.0,"endTime":3559.0,"body":"about this recently. seeing people take uh a set of light press to failure And there"},{"speaker":"[zac]","startTime":3559.0,"endTime":3562.12,"body":"was still a bunch of people on there that are still like, in my opinion, like three or"},{"speaker":"[zac]","startTime":3562.2,"endTime":3566.28,"body":"four reps and reserve like. And that is a perfect example. It's like that set that they"},{"speaker":"[zac]","startTime":3566.44,"endTime":3570.68,"body":"just did is what we're advocating for. What they're calling failure is five reps and"},{"speaker":"[zac]","startTime":3570.76,"endTime":3575.08,"body":"reserves. So like some people's gauge of like, Oh man, sets of five, R, P, or super"},{"speaker":"[zac]","startTime":3575.24,"endTime":3578.52,"body":"easy. Me and Joshu. usually like man like, I understand what you're saying"},{"speaker":"[zac]","startTime":3578.68,"endTime":3583.16,"body":"conceptually, but like dude, two r r r. Like, think about you know Peking, after a set"},{"speaker":"[zac]","startTime":3583.4,"endTime":3586.52,"body":"of leg press, that's two reps removed from that like Oh,"},{"speaker":"[bryan_boorstein]","startTime":3586.063,"endTime":3587.063,"body":"Mhm,"},{"speaker":"[zac]","startTime":3586.76,"endTime":3590.44,"body":"it's only a few more like. it's still a pretty challenging set If all these other boxes"},{"speaker":"[zac]","startTime":3590.6,"endTime":3593.88,"body":"are checked. Um, so that's a I, just something to keep in mind"},{"speaker":"[bryan_boorstein]","startTime":3595.563,"endTime":3599.083,"body":"Yeah, For sure, No, I think that that's a really a really good point to for"},{"speaker":"[bryan_boorstein]","startTime":3599.163,"endTime":3603.483,"body":"the listener to think about. I feel like, So you look at myself and I'm"},{"speaker":"[bryan_boorstein]","startTime":3603.643,"endTime":3607.323,"body":"mostly a physique athlete and I I do strength. I'm basically about to"},{"speaker":"[bryan_boorstein]","startTime":3607.323,"endTime":3610.923,"body":"embark on my first strength phase in a number of years, and I talked about"},{"speaker":"[bryan_boorstein]","startTime":3611.003,"endTime":3614.843,"body":"this last week. So I, I did do a bunch of strings. I've talked with you and"},{"speaker":"[bryan_boorstein]","startTime":3614.923,"endTime":3619.163,"body":"Dm about this. I did like the repeto, uh, Texas method for for six or"},{"speaker":"[josh]","startTime":3618.796,"endTime":3619.796,"body":"one."},{"speaker":"[bryan_boorstein]","startTime":3619.243,"endTime":3622.123,"body":"seven months, and it actually was really good. I mean, I was. I was"},{"speaker":"[bryan_boorstein]","startTime":3622.203,"endTime":3624.043,"body":"absolutely destroyed by the end of it from"},{"speaker":"[aaron_straker]","startTime":3623.752,"endTime":3624.752,"body":"Eight"},{"speaker":"[bryan_boorstein]","startTime":3624.123,"endTime":3628.843,"body":"hitting three and five failure constantly. but um, but it worked and I'm"},{"speaker":"[zac]","startTime":3625.96,"endTime":3744.36,"body":"Ssssssssssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":3629.003,"endTime":3632.683,"body":"actually really excited to embark on a strength phase here. so one question"},{"speaker":"[bryan_boorstein]","startTime":3633.003,"endTime":3634.843,"body":"I have is I want to"},{"speaker":"[bryan_boorstein]","startTime":3635.883,"endTime":3639.963,"body":"to utilize this approach of this kind of five to sevenish r Ir range."},{"speaker":"[bryan_boorstein]","startTime":3641.163,"endTime":3647.243,"body":"So if I know more or less what my like, ten r m low barb swat or or"},{"speaker":"[bryan_boorstein]","startTime":3647.323,"endTime":3651.323,"body":"deadlift is right, then I could basically take that ten r m weight, and"},{"speaker":"[bryan_boorstein]","startTime":3651.403,"endTime":3657.003,"body":"that would be what I would start with for sets of three, and in my mind I'm"},{"speaker":"[bryan_boorstein]","startTime":3657.163,"endTime":3660.603,"body":"thinking like, because these are big demanding movements that I probably"},{"speaker":"[bryan_boorstein]","startTime":3660.763,"endTime":3665.323,"body":"want to start with like four triples, maybe five triples at that way, and"},{"speaker":"[bryan_boorstein]","startTime":3665.403,"endTime":3669.083,"body":"then maybe in another week I'll add to six sets, and then maybe I get up to"},{"speaker":"[bryan_boorstein]","startTime":3669.163,"endTime":3672.443,"body":"seven sets by week three or week four or. Something like that. Um,"},{"speaker":"[bryan_boorstein]","startTime":3673.563,"endTime":3677.803,"body":"is that like a prudent approach? Is that how? maybe I I should do it? Um,"},{"speaker":"[bryan_boorstein]","startTime":3678.203,"endTime":3679.403,"body":"how do you progress"},{"speaker":"[bryan_boorstein]","startTime":3681.563,"endTime":3685.483,"body":"those triples week to week? Like Obviously you're using velocity, but not"},{"speaker":"[bryan_boorstein]","startTime":3685.563,"endTime":3689.403,"body":"everyone has access to velocity. So do I finish that last set of three and"},{"speaker":"[bryan_boorstein]","startTime":3689.403,"endTime":3692.683,"body":"I'm like Yep, still feels about as easy as the first set of three. Or like,"},{"speaker":"[bryan_boorstein]","startTime":3692.843,"endTime":3695.883,"body":"what kind of things should I be using to determine when I should increase"},{"speaker":"[bryan_boorstein]","startTime":3696.023,"endTime":3697.023,"body":"weight on the sequence?"},{"speaker":"[josh]","startTime":3700.216,"endTime":3701.256,"body":"I'll kick it off here."},{"speaker":"[josh]","startTime":3702.616,"endTime":3711.416,"body":"So in practice, what we will typically do is use a topset to anchor the load for the"},{"speaker":"[josh]","startTime":3711.636,"endTime":3712.636,"body":"back off work."},{"speaker":"[josh]","startTime":3714.456,"endTime":3719.496,"body":"so work up to a topse of anywhere from like one to four reps, anywhere in that five to"},{"speaker":"[josh]","startTime":3719.576,"endTime":3725.496,"body":"nine r P range. You can just use a generic Rp percentage chart type thing and say"},{"speaker":"[josh]","startTime":3725.656,"endTime":3729.336,"body":"Okay, what's a ballpark of my estimated one or M for the day, and then you can have a"},{"speaker":"[josh]","startTime":3729.416,"endTime":3734.456,"body":"percentage of your one max and and calculate that, so a percentage of your estimate"},{"speaker":"[josh]","startTime":3734.616,"endTime":3739.256,"body":"one max. So if you hit, you know a given load for a single r. P"},{"speaker":"[josh]","startTime":3740.376,"endTime":3743.896,"body":"for most people, about ninety two percent calculate ninety two percent of that"},{"speaker":"[josh]","startTime":3743.876,"endTime":3744.876,"body":"estimated one. M."},{"speaker":"[josh]","startTime":3746.056,"endTime":3750.296,"body":"excuse me, calculate. uh, you know, find your estimate one around based on that and"},{"speaker":"[aaron_straker]","startTime":3746.372,"endTime":3864.692,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":3750.456,"endTime":3755.176,"body":"then say okay, I'm going to do seventy five percent for my triples today. Um, because"},{"speaker":"[josh]","startTime":3755.656,"endTime":3759.256,"body":"you know seventy five percent is about a ten or Mm. For most people, you're basically"},{"speaker":"[josh]","startTime":3759.576,"endTime":3764.296,"body":"guaranteed to to to be good to go there. so from a practical perspective, I would say"},{"speaker":"[josh]","startTime":3764.376,"endTime":3769.336,"body":"as your topset performances increase, then you can also kind of inch up the the load"},{"speaker":"[josh]","startTime":3769.576,"endTime":3774.136,"body":"used on your back offses, and then what I'll do is I'll add an r p E cap for those"},{"speaker":"[josh]","startTime":3774.216,"endTime":3779.096,"body":"back offs sets, so I's say you do a a single at an r. P, six to eight, calculate your"},{"speaker":"[josh]","startTime":3779.096,"endTime":3782.696,"body":"estimate to one M. Oh, okay, and use whatever, seventy five to eighty percent for"},{"speaker":"[josh]","startTime":3782.776,"endTime":3788.056,"body":"these back off triples with an r P. cap of seven. What that means is Hey, if any of"},{"speaker":"[josh]","startTime":3788.056,"endTime":3792.696,"body":"these sets exceed in r p. seven, I'm going to drop the load by five percent or so. For"},{"speaker":"[josh]","startTime":3792.776,"endTime":3797.336,"body":"those, The the rest of the sets. I mean that kind of has built in progression if you"},{"speaker":"[josh]","startTime":3797.316,"endTime":3798.316,"body":"will. Um,"},{"speaker":"[josh]","startTime":3799.656,"endTime":3803.976,"body":"what you kind of outlined included like an Adding sets type structure, and that that's"},{"speaker":"[josh]","startTime":3804.056,"endTime":3807.576,"body":"a whole nether conversation, right, Um, go for."},{"speaker":"[bryan_boorstein]","startTime":3806.043,"endTime":3809.403,"body":"Well, it's mostly because I haven't done a lowbar back swer a dead"},{"speaker":"[bryan_boorstein]","startTime":3809.563,"endTime":3814.123,"body":"lift in so many years that I wanted to start at three. Four said something"},{"speaker":"[josh]","startTime":3809.656,"endTime":3811.496,"body":"Yeah, Yeah, then definitely assets."},{"speaker":"[bryan_boorstein]","startTime":3813.943,"endTime":3814.943,"body":"prudent"},{"speaker":"[josh]","startTime":3814.156,"endTime":3815.156,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3814.763,"endTime":3819.243,"body":"where I'm not going to be sore for a week. So I figured ultimately, my"},{"speaker":"[bryan_boorstein]","startTime":3819.323,"endTime":3823.243,"body":"goal is to get up to seven sets or eight sets or something like that,"},{"speaker":"[josh]","startTime":3823.196,"endTime":3824.196,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3824.203,"endTime":3826.523,"body":"but I feel like it's just pru to start slower."},{"speaker":"[josh]","startTime":3827.176,"endTime":3831.496,"body":"a. absolutely. I feel like you could even just add in like a topset with one back"},{"speaker":"[bryan_boorstein]","startTime":3831.263,"endTime":3832.263,"body":"Okay,"},{"speaker":"[josh]","startTime":3831.436,"endTime":3832.436,"body":"off set"},{"speaker":"[josh]","startTime":3833.416,"endTime":3837.656,"body":"and just go from there like just that little bit of practice is going to go a long"},{"speaker":"[josh]","startTime":3837.816,"endTime":3841.416,"body":"way. But yeah, I think I think I kind of covered everything there. And and I agree if"},{"speaker":"[josh]","startTime":3841.416,"endTime":3845.656,"body":"you're rebuilding then, Um, definitely, uh, you know, certain, nice and slow."},{"speaker":"[zac]","startTime":3845.08,"endTime":3849.56,"body":"Yeah, I dont. I don't know too much that I think. Um, like Josh said, especially when"},{"speaker":"[zac]","startTime":3849.64,"endTime":3852.92,"body":"you' introducing a new movement. I would be extremely conservative with both the load"},{"speaker":"[zac]","startTime":3853.08,"endTime":3857.32,"body":"selection and the volume you're dedicating towards that. I would imagine one of one of"},{"speaker":"[zac]","startTime":3857.32,"endTime":3860.36,"body":"the things you also keep in the. back of your mind is I want to have adequate volume"},{"speaker":"[zac]","startTime":3860.52,"endTime":3861.88,"body":"until at least maintain a high"},{"speaker":"[bryan_boorstein]","startTime":3861.663,"endTime":3862.663,"body":"yeah,"},{"speaker":"[zac]","startTime":3862.04,"endTime":3865.24,"body":"perety progress, which is what. I. I kind of inferred that from"},{"speaker":"[josh]","startTime":3865.116,"endTime":3866.116,"body":"Oh eight."},{"speaker":"[zac]","startTime":3865.32,"endTime":3869.4,"body":"what you were saying, so in that case, like Josh said, I would start with Uh, the way I"},{"speaker":"[aaron_straker]","startTime":3866.372,"endTime":3984.692,"body":"Ssssssssssssss."},{"speaker":"[zac]","startTime":3869.48,"endTime":3872.28,"body":"always kind of think about it is like Okay. What would I start with? I'm just like"},{"speaker":"[zac]","startTime":3872.36,"endTime":3876.84,"body":"doing like normal sets, and then kind of flip the what we call low fatigue protocol"},{"speaker":"[zac]","startTime":3877.08,"endTime":3880.92,"body":"with that. So like you know, M, three sets of five at a moderate load is pretty"},{"speaker":"[zac]","startTime":3881.08,"endTime":3885.96,"body":"reasonable on day one. So you know, like you said, three or four, four or five sets of"},{"speaker":"[zac]","startTime":3886.04,"endTime":3890.52,"body":"three at a at a similar load is probably pretty reasonable. Um, the one thing I will"},{"speaker":"[zac]","startTime":3890.76,"endTime":3895.8,"body":"say purely anecdotal when you are able to produce"},{"speaker":"[zac]","startTime":3897.32,"endTime":3901.24,"body":"more force, kind of under the curve for a training session. I have found that to be a"},{"speaker":"[zac]","startTime":3901.32,"endTime":3905.72,"body":"little bit more fatiguing for people that aren't used to that than than uh normal. So"},{"speaker":"[zac]","startTime":3906.12,"endTime":3909.4,"body":"the way I kind of think about it, it's like kind of another workload metric. If we were"},{"speaker":"[zac]","startTime":3909.56,"endTime":3913.4,"body":"to track the peak force um from your total, like, let's just say you did fifteen"},{"speaker":"[zac]","startTime":3913.48,"endTime":3917.08,"body":"repetitions from three sets to five versus five sits of three, it'd probably be higher"},{"speaker":"[bryan_boorstein]","startTime":3915.823,"endTime":3916.823,"body":"Mhm,"},{"speaker":"[zac]","startTime":3917.24,"endTime":3921.8,"body":"for the five sets to three, Um In. While I don't think that's you know, necessarily a"},{"speaker":"[zac]","startTime":3921.8,"endTime":3925.16,"body":"bad thing. Obviously, that's kind of what we're going for. I have found like you know,"},{"speaker":"[zac]","startTime":3925.32,"endTime":3930.76,"body":"doing high velocity squats, Um, people's adctors get super stiff the day after just"},{"speaker":"[zac]","startTime":3930.92,"endTime":3934.52,"body":"from stuff like that. Um, in addition to it being a new movement, Um, such as something"},{"speaker":"[zac]","startTime":3934.68,"endTime":3937.96,"body":"to keep in mind is like I do think on paper it's going to be like Oh, dude, this is."},{"speaker":"[zac]","startTime":3938.12,"endTime":3942.36,"body":"This is so easy and then you do it and it's like, Oh man, I'm I'm a little more beat up"},{"speaker":"[bryan_boorstein]","startTime":3939.983,"endTime":3940.983,"body":"you."},{"speaker":"[zac]","startTime":3942.44,"endTime":3945.88,"body":"than I thought, so always probably start more conservative than you think. But then I"},{"speaker":"[bryan_boorstein]","startTime":3944.943,"endTime":3945.943,"body":"Yeah,"},{"speaker":"[zac]","startTime":3945.88,"endTime":3949.0,"body":"think the adding sets approach is probably pretty reasonable, and I think what I would"},{"speaker":"[zac]","startTime":3949.08,"endTime":3954.12,"body":"do with that is just kinda go with my topset performance if my tops sets going up"},{"speaker":"[zac]","startTime":3954.28,"endTime":3957.96,"body":"pretty well, And that's something you can r, p, uh, rate with your r p pretty"},{"speaker":"[zac]","startTime":3958.12,"endTime":3961.4,"body":"accurately. As long as that's Tn. enough and you're feeling great, Probably you can"},{"speaker":"[zac]","startTime":3961.56,"endTime":3965.16,"body":"keep the sets the same, or maybe add one here and there and then once performance kind"},{"speaker":"[zac]","startTime":3965.24,"endTime":3968.52,"body":"of stalls out. Then you can assess your recovery and and go from there, but that's kind"},{"speaker":"[zac]","startTime":3968.52,"endTime":3972.12,"body":"of how I would approach and just make sure you kinda respect the new exercise. New"},{"speaker":"[zac]","startTime":3972.2,"endTime":3975.48,"body":"protocols. That kind of thing. I just know I've done that to myself so many times like."},{"speaker":"[zac]","startTime":3975.48,"endTime":3980.04,"body":"Oh, okay, I usually do seven eight triples with this and like hop in with like six on"},{"speaker":"[zac]","startTime":3980.12,"endTime":3984.36,"body":"week one and that my ad actors are just fried. so just uh, yeah, just just keep that in"},{"speaker":"[zac]","startTime":3984.02,"endTime":3985.02,"body":"mind."},{"speaker":"[bryan_boorstein]","startTime":3985.483,"endTime":3988.363,"body":"totally I love that and I love the idea of using the tops sett as like,"},{"speaker":"[zac]","startTime":3987.72,"endTime":4104.68,"body":"Ssssssssssssssssssss,"},{"speaker":"[bryan_boorstein]","startTime":3988.523,"endTime":3991.883,"body":"Kind of, they gauge for the day and basing progression off of that. Um, so"},{"speaker":"[bryan_boorstein]","startTime":3991.963,"endTime":3994.603,"body":"I'm definitely go to. I made a note of that in the document as you were"},{"speaker":"[bryan_boorstein]","startTime":3994.683,"endTime":3997.803,"body":"talking. so I'm going to make sure I incorporate that in Uh strike Ive, one"},{"speaker":"[bryan_boorstein]","startTime":3997.963,"endTime":4000.603,"body":"more question on the bodyuildings strangk stuff. Do you have anything to"},{"speaker":"[bryan_boorstein]","startTime":4000.683,"endTime":4002.043,"body":"add real quick before I roll?"},{"speaker":"[aaron_straker]","startTime":4002.452,"endTime":4006.772,"body":"No, not from this one. I be fully transparent. like when I do transition to"},{"speaker":"[bryan_boorstein]","startTime":4003.423,"endTime":4004.423,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":4006.772,"endTime":4010.292,"body":"my strength block. I will one hundred per be outsourcing that programming to"},{"speaker":"[aaron_straker]","startTime":4010.072,"endTime":4011.072,"body":"someone else."},{"speaker":"[bryan_boorstein]","startTime":4011.243,"endTime":4014.523,"body":"I debated it. I was devating hitting these guys up, and I just love the"},{"speaker":"[bryan_boorstein]","startTime":4014.523,"endTime":4016.203,"body":"process of figuring it out for myself"},{"speaker":"[josh]","startTime":4015.996,"endTime":4016.996,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":4016.143,"endTime":4017.143,"body":"so much."},{"speaker":"[aaron_straker]","startTime":4016.912,"endTime":4017.912,"body":"I love it with"},{"speaker":"[josh]","startTime":4017.756,"endTime":4018.756,"body":"she musts been"},{"speaker":"[aaron_straker]","startTime":4017.892,"endTime":4021.332,"body":"the hytrophy, but with these strength I just I,"},{"speaker":"[aaron_straker]","startTime":4022.532,"endTime":4026.372,"body":"In being completely honest, I don't think I can regulate myself well enough."},{"speaker":"[aaron_straker]","startTime":4026.532,"endTime":4031.092,"body":"I think the Eago will catch up a little bit and be. Oh, I'm not as fatigued"},{"speaker":"[aaron_straker]","startTime":4031.172,"endTime":4035.092,"body":"as I as my body telling me I am and I'm just going to outsource it so I can"},{"speaker":"[aaron_straker]","startTime":4035.172,"endTime":4038.452,"body":"remove my. I want to remove myself from the equation Is basically what I'"},{"speaker":"[aaron_straker]","startTime":4038.192,"endTime":4039.192,"body":"saying."},{"speaker":"[bryan_boorstein]","startTime":4039.083,"endTime":4041.883,"body":"That's interesting. We'll have to compare and contrast the two approaches"},{"speaker":"[bryan_boorstein]","startTime":4042.123,"endTime":4047.003,"body":"and see it goes. Um cool. Do you guys have fifteen itch Twenty more"},{"speaker":"[bryan_boorstein]","startTime":4047.163,"endTime":4050.763,"body":"minutes? Yeah, okay, I'll get you out of here in twenty minutes at most."},{"speaker":"[bryan_boorstein]","startTime":4051.003,"endTime":4055.403,"body":"Uh, okay, So when a bodyuilder is setting up or doing embarking on a"},{"speaker":"[bryan_boorstein]","startTime":4055.483,"endTime":4059.483,"body":"strength phase, I know I can kind of uh, ascertain some of this from. I,"},{"speaker":"[bryan_boorstein]","startTime":4059.563,"endTime":4063.243,"body":"listen to the conversations act that you had with Ion. I iron culture, Um"},{"speaker":"[bryan_boorstein]","startTime":4063.483,"endTime":4067.163,"body":"about power building and stuff like that. so um, kind of the idea that you"},{"speaker":"[bryan_boorstein]","startTime":4067.323,"endTime":4071.403,"body":"laid out there was that high perchry work is highy, peretry work like Don't"},{"speaker":"[bryan_boorstein]","startTime":4071.483,"endTime":4075.083,"body":"try to do sets of five on pushedd downs, and that obviously makes complete"},{"speaker":"[bryan_boorstein]","startTime":4075.563,"endTime":4080.603,"body":"sense. But when you're programming a physique athlete, bodybuilder type"},{"speaker":"[bryan_boorstein]","startTime":4080.763,"endTime":4085.883,"body":"person, and they're doing a strength phase, do you do this as like"},{"speaker":"[bryan_boorstein]","startTime":4086.123,"endTime":4090.123,"body":"primarily like a strength phase, and then you get back into hypertphy, Or"},{"speaker":"[bryan_boorstein]","startTime":4090.283,"endTime":4095.563,"body":"are you still utilizing these like hyperchphy, Maybe even cable based like"},{"speaker":"[bryan_boorstein]","startTime":4095.723,"endTime":4100.282999999999,"body":"isolation movements, along with the core competency strength work. Because"},{"speaker":"[bryan_boorstein]","startTime":4100.443,"endTime":4103.803,"body":"like one of the things , that told me on D, M, was that you guys have this"},{"speaker":"[bryan_boorstein]","startTime":4103.883,"endTime":4107.483,"body":"kind of subtle inclin show that. Maybe there's a bit of a resensitization"},{"speaker":"[aaron_straker]","startTime":4106.371999999999,"endTime":4224.692,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":4106.776,"endTime":4225.096,"body":"ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":4107.803,"endTime":4111.243,"body":"effect when you do just strength to work, and then you know you ressize and"},{"speaker":"[bryan_boorstein]","startTime":4111.243,"endTime":4114.123,"body":"you go back into hypertrophy. I know that speculation. but"},{"speaker":"[bryan_boorstein]","startTime":4115.323,"endTime":4118.763,"body":"like is that a way that you generally would program that a streing cycle"},{"speaker":"[bryan_boorstein]","startTime":4118.843,"endTime":4121.963,"body":"for a physie athlete? Or do you still incorporate those hyperty elements"},{"speaker":"[bryan_boorstein]","startTime":4122.043,"endTime":4123.803,"body":"within the structure of that St. cycle?"},{"speaker":"[zac]","startTime":4123.88,"endTime":4129.16,"body":"Yeah. so if if I uh, was going to utilize these principles, Um, for somebody who's"},{"speaker":"[zac]","startTime":4129.24,"endTime":4132.68,"body":"purely physique focused, is kind of how I would think about it like, like you said, I"},{"speaker":"[zac]","startTime":4132.76,"endTime":4135.88,"body":"think anecdotally. I've found that like Um,"},{"speaker":"[zac]","startTime":4137.08,"endTime":4141.16,"body":"intensity techniques, or like advanced training techniques like Mio, reps, dropses,"},{"speaker":"[zac]","startTime":4141.32,"endTime":4143.08,"body":"dress paws, stuff like that. Um."},{"speaker":"[zac]","startTime":4144.28,"endTime":4148.04,"body":"I. I have no scientific evidence back this up. It just feels like it works for about"},{"speaker":"[zac]","startTime":4148.12,"endTime":4152.04,"body":"like three four weeks, Um. and what I think these strength principles are for hytry"},{"speaker":"[zac]","startTime":4152.2,"endTime":4157.96,"body":"training specifically is kind of the inverse of that Um. So if we do this high"},{"speaker":"[zac]","startTime":4158.28,"endTime":4163.88,"body":"metabolite accumulation stuff for three four weeks, our buffering capacity improves. So"},{"speaker":"[zac]","startTime":4164.04,"endTime":4168.68,"body":"the system is like this is no longer as stressful In a relative sense. I think the kind"},{"speaker":"[zac]","startTime":4168.76,"endTime":4173.08,"body":"of strength oriented stuff is kind of the opposite direction it might maximize, like"},{"speaker":"[zac]","startTime":4173.4,"endTime":4178.68,"body":"some neural qualities and stuff for strength, but it probably decreases your ability to"},{"speaker":"[zac]","startTime":4178.68,"endTime":4183.4,"body":"buffer metabolites. Stuff like that, that may again very speculative, may have some"},{"speaker":"[zac]","startTime":4183.56,"endTime":4188.84,"body":"sort of um, potentiory effect for for high perty, So that is how I would kind of use it"},{"speaker":"[zac]","startTime":4189.0,"endTime":4194.44,"body":"Um. In terms of Uh, training for a physique only athlete, seventy percent of their"},{"speaker":"[zac]","startTime":4194.52,"endTime":4198.44,"body":"training is going to be bread and butter principal based. you know training for Perjy"},{"speaker":"[zac]","startTime":4198.6,"endTime":4203.48,"body":"like we. You know, we all know Um. but I think these are kind of two strategies you can"},{"speaker":"[zac]","startTime":4203.56,"endTime":4209.4,"body":"kind of intermix to to resensitize and desensitize yourself to this metabol stress"},{"speaker":"[zac]","startTime":4209.56,"endTime":4213.0,"body":"aspect. So I would probably just like a rough example. You know, you have your high"},{"speaker":"[zac]","startTime":4213.16,"endTime":4217.56,"body":"peretry block. Maybe two of those throw in a strength block. whereas probably three"},{"speaker":"[zac]","startTime":4217.72,"endTime":4221.16,"body":"weeks of these strategies where you know on hack squat. Maybe this is where we're using"},{"speaker":"[zac]","startTime":4221.32,"endTime":4224.6,"body":"that approach where we kind of flip the sets in the wraps or something like that. So"},{"speaker":"[zac]","startTime":4224.76,"endTime":4227.64,"body":"most the set's going to be farther from Faliar. with a similar load. You"},{"speaker":"[bryan_boorstein]","startTime":4227.263,"endTime":4228.263,"body":"Mhm,"},{"speaker":"[zac]","startTime":4227.88,"endTime":4231.72,"body":"still include all of the cable work. Like you mention, your Bulgarian split squad stuff"},{"speaker":"[zac]","startTime":4231.8,"endTime":4235.48,"body":"like that. I don't think you'd take that out. Um, I just think probably that's where we"},{"speaker":"[zac]","startTime":4235.48,"endTime":4240.28,"body":"would use a higher r. r. paradigm of like, Maybe instead of T treating those to"},{"speaker":"[zac]","startTime":4240.36,"endTime":4245.16,"body":"failure, or one or two r r. maybe we're going three to four on those. Um. And and just"},{"speaker":"[zac]","startTime":4245.32,"endTime":4249.72,"body":"kind of conceptually, everything builds on this aspect of minimizing the metabolic"},{"speaker":"[zac]","startTime":4249.8,"endTime":4254.44,"body":"stress, maximizing force output for the exercise you're doing and the result of that,"},{"speaker":"[zac]","startTime":4254.6,"endTime":4258.92,"body":"and I can very much attest to this when you do a power lifting testing session and then"},{"speaker":"[zac]","startTime":4258.92,"endTime":4262.76,"body":"you come back to weak. One of your high peretry block. metabolk stress is not very"},{"speaker":"[zac]","startTime":4262.84,"endTime":4267.16,"body":"comfortable. And then you can kind of use that if there is a benefit to that, And you"},{"speaker":"[zac]","startTime":4267.24,"endTime":4271.24,"body":"know I'd say primarily, we would argue. That's probably psychological primarily at the"},{"speaker":"[zac]","startTime":4271.32,"endTime":4275.8,"body":"moment, but dis. anecdotally. It seems like it could potentially be a physiological"},{"speaker":"[zac]","startTime":4275.88,"endTime":4280.44,"body":"rationale as well. Then you come back to more you know, metabolite oriented training"},{"speaker":"[zac]","startTime":4280.68,"endTime":4284.36,"body":"that may kind of potentiate that a little bit more. Do a couple of weeks of that then"},{"speaker":"[zac]","startTime":4284.44,"endTime":4288.2,"body":"go back your bread and butter, and kind of repeat. Um. That's that's how I see it for a"},{"speaker":"[zac]","startTime":4288.28,"endTime":4293.0,"body":"physique only athlete. Obviously, these strategies were birth in and strength kind of"},{"speaker":"[zac]","startTime":4293.24,"endTime":4297.32,"body":"approaches. and I think that's where we primarily see it. but I do think there could be"},{"speaker":"[zac]","startTime":4297.4,"endTime":4302.76,"body":"a potential application Um, particularly on compound exercises that Um. you know are"},{"speaker":"[zac]","startTime":4303.16,"endTime":4306.44,"body":"are are something that's pretty fatiguing. Um. that's kind of where I see it, Josh. I"},{"speaker":"[zac]","startTime":4306.42,"endTime":4307.42,"body":"don't know if you' any da"},{"speaker":"[josh]","startTime":4308.316,"endTime":4309.316,"body":"Now I agree,"},{"speaker":"[bryan_boorstein]","startTime":4309.163,"endTime":4312.923,"body":"That's awesome. No, I love that, and especially the example you put out of"},{"speaker":"[bryan_boorstein]","startTime":4313.003,"endTime":4316.523,"body":"the hack squat where it's maybe slightly lower raraps, and slightly further"},{"speaker":"[bryan_boorstein]","startTime":4316.763,"endTime":4320.763,"body":"from failure, and that's kind of exactly the way that I kind of tentatively"},{"speaker":"[bryan_boorstein]","startTime":4321.003,"endTime":4324.123,"body":"programmed my strength phases. I have, like you know, low bar back squat"},{"speaker":"[bryan_boorstein]","startTime":4324.603,"endTime":4328.363,"body":"deadlift one day, and then on two days later I have like a pendulum squad,"},{"speaker":"[bryan_boorstein]","startTime":4328.523,"endTime":4331.403,"body":"but my plan was to do like five set to five with a ten r m or something"},{"speaker":"[bryan_boorstein]","startTime":4331.643,"endTime":4333.483,"body":"along those lines, so keep velocity"},{"speaker":"[josh]","startTime":4333.436,"endTime":4334.436,"body":"beautiful."},{"speaker":"[bryan_boorstein]","startTime":4333.883,"endTime":4335.003,"body":"et cetera et cetera"},{"speaker":"[bryan_boorstein]","startTime":4335.663,"endTime":4336.663,"body":"cool."},{"speaker":"[bryan_boorstein]","startTime":4337.403,"endTime":4340.203,"body":"so ar' anything to add before I jump to the next section."},{"speaker":"[aaron_straker]","startTime":4340.612,"endTime":4343.972,"body":"No. I just want to make surecause. I know what Want to bepect of the time?"},{"speaker":"[aaron_straker]","startTime":4343.972,"endTime":4346.852,"body":"That' save a little bit to talk about there, The Dscip program,"},{"speaker":"[zac]","startTime":4346.04,"endTime":4464.36,"body":"ssssssssssssss"},{"speaker":"[bryan_boorstein]","startTime":4348.363,"endTime":4351.163,"body":"Cool. Yeah, I'll I'll be super. I'll be super quick, honest, and I'll"},{"speaker":"[bryan_boorstein]","startTime":4351.243,"endTime":4354.523,"body":"actually skip the final question that I have, and I just want to talk"},{"speaker":"[bryan_boorstein]","startTime":4354.763,"endTime":4359.083,"body":"briefly about psychological arousal, because that's the term you guys use"},{"speaker":"[bryan_boorstein]","startTime":4359.563,"endTime":4362.923,"body":"and it like when I hear you guys talk about it. I'm like it's It's"},{"speaker":"[bryan_boorstein]","startTime":4363.083,"endTime":4367.083,"body":"literally defined, like the last ten years of my training and all the"},{"speaker":"[bryan_boorstein]","startTime":4367.163,"endTime":4370.363,"body":"positives and negatives that I've gone through and the flows of my training"},{"speaker":"[bryan_boorstein]","startTime":4370.523,"endTime":4373.963,"body":"and it. It just it puts things in and makes so much sense out of it right."},{"speaker":"[bryan_boorstein]","startTime":4374.203,"endTime":4378.123,"body":"So the way that I think about the way when you guys talk about this because"},{"speaker":"[bryan_boorstein]","startTime":4378.203,"endTime":4381.003,"body":"you have all the inputs you have, like the volume and the proximity of"},{"speaker":"[bryan_boorstein]","startTime":4381.003,"endTime":4384.523,"body":"failure and the the lengtheneder or shortened position. And like all these"},{"speaker":"[bryan_boorstein]","startTime":4384.683,"endTime":4389.563,"body":"things, but ultimately like, I think, the biggest factor as it pertains to"},{"speaker":"[bryan_boorstein]","startTime":4389.563,"endTime":4394.123,"body":"me and probably many others is the idea of how many times you need to"},{"speaker":"[bryan_boorstein]","startTime":4394.203,"endTime":4397.563,"body":"unrack the bar. You call them total unracks or whatever I think was the"},{"speaker":"[bryan_boorstein]","startTime":4397.563,"endTime":4402.043,"body":"term you guys used and that to me like, actually makes a difference. Um, so"},{"speaker":"[bryan_boorstein]","startTime":4402.123,"endTime":4405.643,"body":"like we talk about doing like seven sets of three. and so yeah, you don't"},{"speaker":"[bryan_boorstein]","startTime":4405.723,"endTime":4409.323,"body":"need to get like hyped up for for seven cents of three. Like you can, kind"},{"speaker":"[bryan_boorstein]","startTime":4409.403,"endTime":4412.523,"body":"of just kind of stay sympathetic and just kind of you know, walk up to the"},{"speaker":"[bryan_boorstein]","startTime":4412.523,"endTime":4415.723,"body":"bar and do your thing. Whatever, whatever, or there's like one or two sets."},{"speaker":"[bryan_boorstein]","startTime":4415.803,"endTime":4419.883,"body":"but every set is like to the house, and you have to like see God to finish"},{"speaker":"[bryan_boorstein]","startTime":4420.043,"endTime":4424.283,"body":"a set. So um, so I just love the way when you guys initially talked about"},{"speaker":"[bryan_boorstein]","startTime":4424.363,"endTime":4427.723,"body":"that and I've a follow up on this. But if you guys can just talk to the"},{"speaker":"[bryan_boorstein]","startTime":4427.803,"endTime":4430.523,"body":"listeners a little bit about, kind of some of the way that you guys think"},{"speaker":"[bryan_boorstein]","startTime":4430.683,"endTime":4432.363,"body":"about this and how it might apply to training"},{"speaker":"[josh]","startTime":4433.736,"endTime":4438.136,"body":"Yeah, I think right off, I honestly think you did a pretty good job overviewing it."},{"speaker":"[josh]","startTime":4438.216,"endTime":4443.576,"body":"Like for certain exercises there's going to be different psychological considerations"},{"speaker":"[josh]","startTime":4443.656,"endTime":4447.096,"body":"and other exercises right. seven sets of three on squad is a lot different than seven"},{"speaker":"[josh]","startTime":4447.236,"endTime":4448.236,"body":"sets of three on deadlift,"},{"speaker":"[bryan_boorstein]","startTime":4447.903,"endTime":4448.903,"body":"Mhm."},{"speaker":"[josh]","startTime":4448.376,"endTime":4450.936,"body":"Right, because thatd love. you. Just walk up to the bar to go,"},{"speaker":"[josh]","startTime":4451.976,"endTime":4456.056,"body":"but on the other end of the spectrum you have like this huge build up. if if you're"},{"speaker":"[josh]","startTime":4456.136,"endTime":4460.456,"body":"just doing a set or two to failure of this huge build up and you kind of just have"},{"speaker":"[josh]","startTime":4460.536,"endTime":4466.296,"body":"like peaks and valleys in Aousal, Whereas, if you're doing seven sets of three, I have"},{"speaker":"[josh]","startTime":4466.056,"endTime":4470.296,"body":"to have like kind of a calm focus to you, can't get too high. You definitely can't get"},{"speaker":"[aaron_straker]","startTime":4466.372,"endTime":4584.692,"body":"Ssssssssssssss,"},{"speaker":"[josh]","startTime":4470.376,"endTime":4474.536,"body":"two looks as soon as you get too low. It's going to feel a lot heavier than a tenant."},{"speaker":"[josh]","startTime":4474.696,"endTime":4476.296,"body":"Max. whatever you' using."},{"speaker":"[josh]","startTime":4477.496,"endTime":4482.056,"body":"See that's kind of the general overview. Is there' going to be different"},{"speaker":"[josh]","startTime":4482.376,"endTime":4487.256,"body":"considerations? Theoretically in a Stra facease, we might want to do twelve sets of"},{"speaker":"[josh]","startTime":4487.336,"endTime":4492.056,"body":"one, fifteen sets of one just from again from a theoretical basis, But then you start"},{"speaker":"[josh]","startTime":4492.136,"endTime":4496.136,"body":"to adding these considerations. Okay, they have to unrack the bar. Walk it out fifteen"},{"speaker":"[josh]","startTime":4495.956,"endTime":4496.956,"body":"times."},{"speaker":"[josh]","startTime":4498.136,"endTime":4499.816,"body":"so yeah, that's kind of where my head goes."},{"speaker":"[zac]","startTime":4499.64,"endTime":4502.84,"body":"Yeah, I think that's the's from a conceptual basis. The only thing we've kind of"},{"speaker":"[zac]","startTime":4502.92,"endTime":4509.0,"body":"shifted our mind uh on over time, kind of similarly related to that is, instead of"},{"speaker":"[zac]","startTime":4509.24,"endTime":4513.56,"body":"matching, you know, in a very technical sense like the number of reps with the given"},{"speaker":"[zac]","startTime":4513.72,"endTime":4518.2,"body":"load. Probably more so, going for like matching the stress, which is not something we"},{"speaker":"[zac]","startTime":4518.28,"endTime":4523.32,"body":"can quantify. It's just like this kind of conceptual. You know, if I do, you know four"},{"speaker":"[zac]","startTime":4523.48,"endTime":4528.12,"body":"sets of five with a given we. I not's a bad example. If I do uh, three sets of five"},{"speaker":"[zac]","startTime":4528.2,"endTime":4533.0,"body":"with the given weight and I do um, five sixs to three with the with the same weight on"},{"speaker":"[zac]","startTime":4533.16,"endTime":4536.44,"body":"paper, that's you know, the same amount of retition should be the same training effect."},{"speaker":"[zac]","startTime":4536.6,"endTime":4539.96,"body":"But then when you're add in those two additional unracks that has like this, non"},{"speaker":"[zac]","startTime":4540.12,"endTime":4544.2,"body":"quantifiable amount of increase and stress. whether that'slated to arousal, Whether"},{"speaker":"[zac]","startTime":4544.36,"endTime":4548.76,"body":"that's related to some of the the for stuff we talked about. The reality is it's"},{"speaker":"[zac]","startTime":4548.92,"endTime":4552.68,"body":"something you do have to account for. Um. And so I think that's where we've kind of"},{"speaker":"[zac]","startTime":4552.76,"endTime":4557.48,"body":"shifted our mindset of. instead of just simply flipping the sets and the reps. it is"},{"speaker":"[zac]","startTime":4557.56,"endTime":4561.56,"body":"going to kind of be this individual dependent thing that isn't purely analytically math"},{"speaker":"[zac]","startTime":4561.72,"endTime":4567.72,"body":"based. You know, you might go from, you know, uh, six, uh, uh, three sets to six to"},{"speaker":"[zac]","startTime":4568.52,"endTime":4572.28,"body":"four sets of three, and that just might be what happens. And and that's not going to"},{"speaker":"[zac]","startTime":4572.28,"endTime":4576.2,"body":"perrfectly match up in terms of not total number repetitions, But that may be what's"},{"speaker":"[zac]","startTime":4576.44,"endTime":4579.56,"body":"right for an individual, so I think that's just something that kind of goes along with"},{"speaker":"[zac]","startTime":4579.56,"endTime":4582.44,"body":"that. And it's related to psychologicalrousal on racks and stuff,"},{"speaker":"[bryan_boorstein]","startTime":4584.283,"endTime":4589.003,"body":"What have you guys anecdotally From the pletho of clients that you've"},{"speaker":"[zac]","startTime":4585.88,"endTime":4695.24,"body":"Ssssssss."},{"speaker":"[aaron_straker]","startTime":4586.372,"endTime":4704.692,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":4589.083,"endTime":4592.843,"body":"worked with over time. As far as people that psychologically prefer"},{"speaker":"[bryan_boorstein]","startTime":4594.283,"endTime":4668.283,"body":"you know fewer sets with more arousal versus more sets with less rousals."},{"speaker":"[josh]","startTime":4601.416,"endTime":4608.216,"body":"I think it depends how bought in they are, to kind of the conceptual idea of how we"},{"speaker":"[josh]","startTime":4608.376,"endTime":4613.176,"body":"might design a strength phase, So people that are bought in, and like they might, they"},{"speaker":"[josh]","startTime":4613.256,"endTime":4616.536,"body":"might reach out to us because they're like. Hey, this makes a lot of sense. I think"},{"speaker":"[josh]","startTime":4616.616,"endTime":4620.776,"body":"this might help me with ex, lift. Like I want to work together. Let's see how this"},{"speaker":"[josh]","startTime":4620.856,"endTime":4625.816,"body":"works. In that case, they're going to be all for it, right, Um, other cases, like W."},{"speaker":"[josh]","startTime":4626.216,"endTime":4631.256,"body":"What do you mean you want me to take my? Um, my feet up bench, only two. an r. P. five"},{"speaker":"[josh]","startTime":4631.416,"endTime":4635.576,"body":"to six. Like. like. What are you talking about like Wh w. like. Are we even training?"},{"speaker":"[josh]","startTime":4635.816,"endTime":4642.296,"body":"So it's going to be very like a matter of like what they've been exposed to in terms"},{"speaker":"[josh]","startTime":4642.456,"endTime":4646.856,"body":"of like our, our stuff, or or other people's stuff? Um, if they come from like a super"},{"speaker":"[josh]","startTime":4647.096,"endTime":4650.936,"body":"high intensity training background, Um, that's going to be a very very hard"},{"speaker":"[josh]","startTime":4651.176,"endTime":4655.656,"body":"transition. Also, it's going to be how receptive they are to what the coach says,"},{"speaker":"[josh]","startTime":4655.816,"endTime":4659.976,"body":"right like Hey, this is what I think is best on paper. Um, if they're not going to be"},{"speaker":"[josh]","startTime":4660.056,"endTime":4663.096,"body":"receptive to what you think is best on paper, you're goingnna have to walk backwards"},{"speaker":"[josh]","startTime":4663.176,"endTime":4667.176,"body":"from there. I, so again, I feel like our our answers across the board today have been."},{"speaker":"[josh]","startTime":4667.256,"endTime":4671.256,"body":"Hey, it's going to be individual, but I, I. I, I really think that's the case here."},{"speaker":"[josh]","startTime":4671.976,"endTime":4677.096,"body":"Um, you know I've I've definitely had some people where I make compromises in terms of"},{"speaker":"[josh]","startTime":4677.176,"endTime":4681.496,"body":"the design to the strength phase. Of course, I try to be as strategic as possible. Um,"},{"speaker":"[josh]","startTime":4682.856,"endTime":4687.496,"body":"just because of of a buy and an enjoyment factor, which yes, might seem like. Oh,"},{"speaker":"[josh]","startTime":4687.656,"endTime":4692.296,"body":"you're making a sacrifice, but it's also like, still more optimal in the sense that if"},{"speaker":"[josh]","startTime":4692.296,"endTime":4695.176,"body":"they're enjoying training, that's going to lead to better outcomes in enough itself,"},{"speaker":"[josh]","startTime":4695.416,"endTime":4697.736,"body":"right, so Um, that's that's kind of how I think about it."},{"speaker":"[zac]","startTime":4697.08,"endTime":4698.44,"body":"Not much that tot you."},{"speaker":"[bryan_boorstein]","startTime":4699.323,"endTime":4704.123,"body":"Does that ratio change at all? Do you think when someone's in a deficit"},{"speaker":"[bryan_boorstein]","startTime":4704.363,"endTime":4705.403,"body":"like, might you me one"},{"speaker":"[josh]","startTime":4704.996,"endTime":4705.996,"body":"Ooh."},{"speaker":"[bryan_boorstein]","startTime":4705.503,"endTime":4706.503,"body":"way more than the other?"},{"speaker":"[aaron_straker]","startTime":4706.372,"endTime":4824.692,"body":"Ssssssssssssss."},{"speaker":"[josh]","startTime":4707.816,"endTime":4709.176,"body":"that's a. that's a great question."},{"speaker":"[josh]","startTime":4712.616,"endTime":4714.456,"body":"Exact. What do you think? Well, I? I,"},{"speaker":"[zac]","startTime":4712.76,"endTime":4715.16,"body":"I mean, just off the just off the cuff. It's like"},{"speaker":"[zac]","startTime":4716.44,"endTime":4719.96,"body":"has always come back to like the training you you did to get the muscles. Probably"},{"speaker":"[zac]","startTime":4720.12,"endTime":4723.48,"body":"similar to the training you want to do to keep the muscle, but Um, that's kind of a"},{"speaker":"[josh]","startTime":4723.116,"endTime":4724.116,"body":"Mhm."},{"speaker":"[zac]","startTime":4723.56,"endTime":4727.0,"body":"cop out answer. though I, I feel you know I, I can understand it"},{"speaker":"[josh]","startTime":4726.716,"endTime":4727.716,"body":"Yeah,"},{"speaker":"[zac]","startTime":4727.16,"endTime":4730.52,"body":"like some lower fatiguing protocols to make sure you can continue to Po for"},{"speaker":"[zac]","startTime":4730.68,"endTime":4734.52,"body":"anecdotally. I've I've heard people. you know. I haven't been in the severe defafit"},{"speaker":"[zac]","startTime":4734.84,"endTime":4739.64,"body":"myself, Um lifetime, skinny kids, so I, I try not to do that. Um, too much, Um,"},{"speaker":"[zac]","startTime":4740.68,"endTime":4745.72,"body":"anecdotally. I've heard people that keeping performance is generally related to you"},{"speaker":"[zac]","startTime":4745.8,"endTime":4751.64,"body":"know how much muscle they keep. Um. and so some of that seems obvious, but like, like"},{"speaker":"[zac]","startTime":4751.8,"endTime":4755.88,"body":"top end strength, I guess like when the exercises that you care about like your six r m"},{"speaker":"[zac]","startTime":4756.04,"endTime":4760.68,"body":"on Hack squat. let's say Um. And so maybe doing some of these strategies that allow you"},{"speaker":"[zac]","startTime":4760.76,"endTime":4764.12,"body":"to hold ono a little bit more strength, potentially could be a little bit more useful"},{"speaker":"[zac]","startTime":4764.28,"endTime":4767.88,"body":"in scenario where it's a little bit difficult to build it. Um, but that again, that's"},{"speaker":"[zac]","startTime":4767.96,"endTime":4771.08,"body":"just totally anecdotal and I, I can't have much personal experience there."},{"speaker":"[josh]","startTime":4772.056,"endTime":4776.216,"body":"yeah, I don't have much experience with the strength face specifically because I,"},{"speaker":"[josh]","startTime":4777.736,"endTime":4782.136,"body":"most of the time I try to make it so that the athlete is at maintenance or their"},{"speaker":"[josh]","startTime":4782.296,"endTime":4788.136,"body":"surplus or deficit is minor, leading into a test. Um, just for reasons of like, Hey, I"},{"speaker":"[josh]","startTime":4788.136,"endTime":4791.576,"body":"don't want your belt the way your belt fits to be kind of shifting over this six weeks"},{"speaker":"[josh]","startTime":4791.656,"endTime":4796.376,"body":"St. block. I also don't want. Um. I don't want you to necessarily losing weight from a"},{"speaker":"[josh]","startTime":4796.456,"endTime":4801.976,"body":"predictability perspective, Um, in terms of of strength, so like the the way that we"},{"speaker":"[josh]","startTime":4802.056,"endTime":4806.296,"body":"like to think about is like the high pertry phases are going to be your like body"},{"speaker":"[josh]","startTime":4806.456,"endTime":4811.096,"body":"composition manipulation phases, and then the strengthas like Okay, let's maintain you"},{"speaker":"[josh]","startTime":4811.256,"endTime":4816.376,"body":"kind of be in a more or less narrow window of of your, your your calorie maintenance."},{"speaker":"[josh]","startTime":4816.936,"endTime":4822.216,"body":"Um, and kind of you know, try to hold steady up until Stng test, Though, that's kind"},{"speaker":"[josh]","startTime":4822.116,"endTime":4823.116,"body":"of the reason why"},{"speaker":"[bryan_boorstein]","startTime":4823.403,"endTime":4826.843,"body":"Yeah, Interesting. Yeah, no, I like any good straight her. I'm di. I don't"},{"speaker":"[zac]","startTime":4826.04,"endTime":4944.36,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":4826.923,"endTime":4828.043,"body":"have any more questions for him."},{"speaker":"[aaron_straker]","startTime":4828.612,"endTime":4831.652,"body":"right, I'm very excited to talk about this. So a little bit of background"},{"speaker":"[aaron_straker]","startTime":4831.892,"endTime":4835.172,"body":"history like I, I worked as a software engineer for like multiple years, so"},{"speaker":"[aaron_straker]","startTime":4835.412,"endTime":4839.012,"body":"as much as I, you know, shifted away from that from a career standpoint, You"},{"speaker":"[aaron_straker]","startTime":4839.252,"endTime":4842.612,"body":"really can't get rid of these nerd tendencies right. You don't go into that"},{"speaker":"[aaron_straker]","startTime":4842.852,"endTime":4846.932,"body":"without that kind of being in place. So want to talk about the kind of hybrid"},{"speaker":"[aaron_straker]","startTime":4847.092,"endTime":4850.772,"body":"product You guys have the D. Dsip, which is a really sweet acronym. By the"},{"speaker":"[aaron_straker]","startTime":4850.772,"endTime":4855.012,"body":"way, I believeated data driven strength, individual programming,"},{"speaker":"[josh]","startTime":4855.896,"endTime":4857.736,"body":"exactly individualized program. Yup,"},{"speaker":"[aaron_straker]","startTime":4856.852,"endTime":4860.212,"body":"individualized programing, so just tell us a little bit more about it, and"},{"speaker":"[aaron_straker]","startTime":4860.292,"endTime":4863.892,"body":"then I want to unravel just some of the cool things about the cycle, some of"},{"speaker":"[aaron_straker]","startTime":4863.892,"endTime":4866.692,"body":"the auto regulation, and just tell, Take me through your thoughts around how"},{"speaker":"[aaron_straker]","startTime":4866.772,"endTime":4870.452,"body":"you guys built it and stuff, and feel free to share as much, or obviously"},{"speaker":"[aaron_straker]","startTime":4870.612,"endTime":4872.772,"body":"don't disclose any Ip or anything like that, Please,"},{"speaker":"[josh]","startTime":4873.496,"endTime":4876.856,"body":"awesome man. Well, I appreciate the opportunity to talk about this. Um."},{"speaker":"[josh]","startTime":4878.056,"endTime":4881.736,"body":"Obviously, I don't want to make this a sales pitch. so uh, bring it back toward"},{"speaker":"[josh]","startTime":4882.056,"endTime":4887.416,"body":"towards practical stuff as needed. Um. But the way that I would kind of describe the"},{"speaker":"[josh]","startTime":4887.576,"endTime":4893.416,"body":"The service is that it's somewhere between automated programming in group coaching, so"},{"speaker":"[josh]","startTime":4893.976,"endTime":4896.056,"body":"we're like Okay. How can we like"},{"speaker":"[josh]","startTime":4897.096,"endTime":4902.616,"body":"make it as close to coaching as possible, but also make it affordable so we're like."},{"speaker":"[josh]","startTime":4902.856,"endTime":4907.336,"body":"Okay. What? what do we think actually needs to be individualized on? Uh, you know, on"},{"speaker":"[josh]","startTime":4907.416,"endTime":4913.016,"body":"a lifted de lifted basis. Um, so we kind of said Okay, let's pick up the the big. You"},{"speaker":"[josh]","startTime":4913.016,"endTime":4917.096,"body":"know three or four training variables that we think are super important to dial in and"},{"speaker":"[josh]","startTime":4917.176,"endTime":4920.936,"body":"that seem to act like getting those in the right range for the individual, seem to"},{"speaker":"[josh]","startTime":4921.016,"endTime":4924.696,"body":"really move the needle in terms of of getting that individual to progress. So"},{"speaker":"[josh]","startTime":4924.776,"endTime":4928.296,"body":"basically what we did is is we have these training variables that we think are more or"},{"speaker":"[josh]","startTime":4928.296,"endTime":4932.776,"body":"less the big hitters in terms of individualization, Um. and we have a system for"},{"speaker":"[josh]","startTime":4932.936,"endTime":4938.856,"body":"helping each lifter dial that in over time, so we'll we' get a starting point based on"},{"speaker":"[josh]","startTime":4938.936,"endTime":4943.976,"body":"like some initial questionnaires, Um, and then after each training cycle there are"},{"speaker":"[josh]","startTime":4944.056,"endTime":4946.136,"body":"further questionnaires Um. So we have like date"},{"speaker":"[bryan_boorstein]","startTime":4945.983,"endTime":4946.983,"body":"S."},{"speaker":"[josh]","startTime":4946.296,"endTime":4951.256,"body":"analysis tools to you know, Give you some guidance as to Hey, based on your strength"},{"speaker":"[josh]","startTime":4951.576,"endTime":4955.736,"body":"level based on your rate of gain. This went well for your squat, or this didn't go"},{"speaker":"[josh]","startTime":4955.816,"endTime":4960.296,"body":"well for your squad, right, Um, because we want to have a system so that when things"},{"speaker":"[josh]","startTime":4960.456,"endTime":4964.936,"body":"don't go well, we have a way to adjust accordingly. Um, same idea with fatigue. Hey,"},{"speaker":"[josh]","startTime":4965.096,"endTime":4969.176,"body":"based on kind of your your, your questionnaire responses throughout the Uh, or based"},{"speaker":"[josh]","startTime":4969.256,"endTime":4972.776,"body":"on like your reports throughout the training cycle. You are really fatigued for your"},{"speaker":"[josh]","startTime":4972.936,"endTime":4977.496,"body":"squad. Um, this is good information going into your next training cycle, so it's kind"},{"speaker":"[josh]","startTime":4977.496,"endTime":4982.056,"body":"of this cyclical process of dialing in these big hitter training variables and then"},{"speaker":"[josh]","startTime":4982.456,"endTime":4987.336,"body":"the the group aspect is like Hey, I want to make a more k, nitty grady change that"},{"speaker":"[josh]","startTime":4987.416,"endTime":4992.216,"body":"isn't built to to kind of the the algorithm or the system itself, or this is kind of"},{"speaker":"[josh]","startTime":4992.216,"endTime":4997.256,"body":"an edge case scenario. That's where kind of the manual side of it comes in, right, Um,"},{"speaker":"[josh]","startTime":4998.216,"endTime":5001.576,"body":"Myself and zach are very active in our private Facebook group helping out like case"},{"speaker":"[josh]","startTime":5001.816,"endTime":5006.536,"body":"specific stuff. we have. Uh. kind of our our back end dude. His name is Drake Easter"},{"speaker":"[josh]","startTime":5006.696,"endTime":5011.176,"body":"Hot. He did some athlete monitoring stuff with Uh, during his master's degree, so he's"},{"speaker":"[josh]","startTime":5011.416,"endTime":5016.696,"body":"super well versed in. Um. Like you know, kind of the the back and stuff that we use"},{"speaker":"[josh]","startTime":5016.856,"endTime":5021.096,"body":"for this, Um, so you know, it's kind of that combination of. Yes, it's kind of"},{"speaker":"[josh]","startTime":5021.176,"endTime":5025.096,"body":"automated, but it also has that personal touch and that allows us to deliver it to"},{"speaker":"[josh]","startTime":5025.096,"endTime":5027.176,"body":"more people and at a a more affordable price."},{"speaker":"[aaron_straker]","startTime":5027.572,"endTime":5031.892,"body":"awesome, follow up questionnaires. So with this individualized programming"},{"speaker":"[aaron_straker]","startTime":5032.052,"endTime":5035.252,"body":"specifically, is this one purely um powered power lifting?"},{"speaker":"[josh]","startTime":5036.936,"endTime":5041.496,"body":"So we, when when you sign up there are there's an option to select power lifting"},{"speaker":"[josh]","startTime":5041.896,"endTime":5046.376,"body":"strength and size, or muscle growth, So power lifting would like you're going to get"},{"speaker":"[josh]","startTime":5046.616,"endTime":5050.456,"body":"more jacked in in the prime movers for the big three. Uh, because we think that's"},{"speaker":"[josh]","startTime":5050.616,"endTime":5053.736,"body":"important, but then the strength and size is like. Hey, Oh, you also care about"},{"speaker":"[josh]","startTime":5053.896,"endTime":5057.896,"body":"physique. Okay, here's like the cherry on top type stuff. We're going to make sure you"},{"speaker":"[josh]","startTime":5058.056,"endTime":5061.576,"body":"cap those delts a little bit. Um, and then muscle growth would be. Hey, I don't care"},{"speaker":"[josh]","startTime":5061.596,"endTime":5062.596,"body":"about strength at all."},{"speaker":"[zac]","startTime":5061.72,"endTime":5066.28,"body":"Full disclosure are cheated on my answer about their, the kind of low fatigue"},{"speaker":"[zac]","startTime":5066.36,"endTime":5068.04,"body":"strategies for physique athletes. That's"},{"speaker":"[josh]","startTime":5067.836,"endTime":5068.836,"body":"Yes, you did"},{"speaker":"[zac]","startTime":5068.2,"endTime":5072.52,"body":"literally just the the exact kind of uh, big, big change we made to the hyperte"},{"speaker":"[zac]","startTime":5072.68,"endTime":5076.04,"body":"programs. We're really excited about Um. kind of offering a little bit more of a"},{"speaker":"[zac]","startTime":5076.04,"endTime":5079.56,"body":"comprehensive way to design those training cycles, rather than just kind of your. your"},{"speaker":"[zac]","startTime":5079.8,"endTime":5084.12,"body":"standard. Um. you know programming. I guess a little bit more interesting. We mostly"},{"speaker":"[zac]","startTime":5083.94,"endTime":5084.94,"body":"think that's just"},{"speaker":"[josh]","startTime":5084.236,"endTime":5085.236,"body":"Mhm."},{"speaker":"[zac]","startTime":5084.68,"endTime":5088.12,"body":"a psychological thing to offer some benefits and have some fun. But like I said,"},{"speaker":"[zac]","startTime":5088.28,"endTime":5090.76,"body":"speculative case for physiological resensitization,"},{"speaker":"[josh]","startTime":5090.216,"endTime":5091.576,"body":"neutral, positive news"},{"speaker":"[aaron_straker]","startTime":5093.572,"endTime":5097.412,"body":"and then um question. This is purely like a personal one. Like let's say so,"},{"speaker":"[aaron_straker]","startTime":5097.572,"endTime":5100.932,"body":"for instance, I plan on moving into the stre cycle here in the coming months,"},{"speaker":"[aaron_straker]","startTime":5101.092,"endTime":5104.452,"body":"but I'm not really overly interested in a bench press. I'm more interested in"},{"speaker":"[aaron_straker]","startTime":5104.532,"endTime":5108.292,"body":"an overhead press. Is that like a sort of customization that could go into"},{"speaker":"[aaron_straker]","startTime":5108.372,"endTime":5111.172,"body":"the system, Or would that be more of like the the group coaching aspect"},{"speaker":"[aaron_straker]","startTime":5111.252,"endTime":5113.412,"body":"posted in the in the Facebook group type of deal?"},{"speaker":"[josh]","startTime":5114.296,"endTime":5118.536,"body":"it would. it would be the latter, so man, I'm surprised the number of people that like"},{"speaker":"[josh]","startTime":5118.856,"endTime":5122.696,"body":"to to swap in just overhead press right now. it would just be based on like, uh,"},{"speaker":"[josh]","startTime":5122.776,"endTime":5126.536,"body":"squapnch. That lift W. we actually do have a handful of people that are just like you."},{"speaker":"[josh]","startTime":5127.016,"endTime":5131.336,"body":"Um, what they would do is they would just change the exercises and you' kind of make a"},{"speaker":"[josh]","startTime":5131.336,"endTime":5136.056,"body":"wonder one swap. Okay you're doing. Uh, you know, regular bench press changed that to"},{"speaker":"[josh]","startTime":5136.136,"endTime":5141.496,"body":"regular O. H. P. We have you doing feed up, Uh Dubell bench. Okay, change that to uh."},{"speaker":"[josh]","startTime":5141.656,"endTime":5145.976,"body":"see the doble overhead press. Have you doing pawe a three count paws bench press?"},{"speaker":"[josh]","startTime":5146.136,"endTime":5149.496,"body":"whatever change that to pin overhead press So you can do that and then just kind of"},{"speaker":"[josh]","startTime":5149.576,"endTime":5155.016,"body":"use the bench press? Uh, analyst, uh, analysis, and say okay, this is actually for"},{"speaker":"[josh]","startTime":5155.096,"endTime":5158.856,"body":"overhead press for me, So that is kind of a limitation. Um. but there is kind of that."},{"speaker":"[josh]","startTime":5158.936,"endTime":5163.256,"body":"Work around that again is a shortcoming of the algorithm. but we kind of you know,"},{"speaker":"[josh]","startTime":5163.336,"endTime":5165.496,"body":"help people on a case specific basis for that stuff."},{"speaker":"[zac]","startTime":5163.88,"endTime":5168.52,"body":"Yeah, yeah, and that's one thing we worked really hard to do. Um, kind of we. So the"},{"speaker":"[zac]","startTime":5168.6,"endTime":5172.92,"body":"full name of the thing is individualized programming plus self coaching tool. Ki, Um,"},{"speaker":"[zac]","startTime":5173.08,"endTime":5176.76,"body":"so we we know like there's a ton of people like Josh and I are trying to design this"},{"speaker":"[zac]","startTime":5176.84,"endTime":5180.76,"body":"product for ourselves, right, So we're tinkers, just like you guys like we like messing"},{"speaker":"[zac]","startTime":5180.84,"endTime":5185.48,"body":"with the details. So you also wanted to provide every single tool necessary for you to"},{"speaker":"[zac]","startTime":5185.48,"endTime":5189.8,"body":"make the adjustments, and and play around some stuff. So you know, we monthly webonars"},{"speaker":"[bryan_boorstein]","startTime":5185.963,"endTime":5304.443,"body":"isssssssssssssssssss."},{"speaker":"[zac]","startTime":5189.88,"endTime":5194.84,"body":"and stuff to have new ideas, Um, in education as as more research comes out and stuff,"},{"speaker":"[zac]","startTime":5194.92,"endTime":5197.96,"body":"But that that was the whole purpose of like people like you that have that change they"},{"speaker":"[zac]","startTime":5198.04,"endTime":5201.24,"body":"want to make. We want to make sure you're not locked into just doing stuff that you"},{"speaker":"[zac]","startTime":5201.32,"endTime":5205.16,"body":"know maybe isn't going to fully meet your goal, So we try to accommodate as much of"},{"speaker":"[zac]","startTime":5205.16,"endTime":5208.28,"body":"those changes as as we could to make sure that everybody's accounted for."},{"speaker":"[aaron_straker]","startTime":5209.332,"endTime":5213.252,"body":"cool. Yeah, it. Definitely sounds like something. very very uh, interesting."},{"speaker":"[aaron_straker]","startTime":5213.812,"endTime":5216.772,"body":"It. just, it's like a blend of my interest right on one and I hate to draw"},{"speaker":"[aaron_straker]","startTime":5217.012,"endTime":5220.532,"body":"the parallel, but it it does remind me of, like the old days of the"},{"speaker":"[aaron_straker]","startTime":5220.612,"endTime":5225.012,"body":"juggernaut, um, A. i, um. I had ran that a number of years back, and it"},{"speaker":"[aaron_straker]","startTime":5225.572,"endTime":5229.732,"body":"buried me in volume and I'm a person who likes volume and that was rough for"},{"speaker":"[josh]","startTime":5228.636,"endTime":5229.636,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":5229.812,"endTime":5233.332,"body":"me, but it's just a very very cool thing of you know, putting together"},{"speaker":"[aaron_straker]","startTime":5233.572,"endTime":5237.972,"body":"strength, putting the science aspect of it in some of the the Algorthe type"},{"speaker":"[aaron_straker]","startTime":5238.212,"endTime":5242.212,"body":"stuff because for a a large majority of people right, there's obviously going"},{"speaker":"[aaron_straker]","startTime":5242.292,"endTime":5246.052,"body":"to be the fringes and stuff like sound principles. There sound principles for"},{"speaker":"[aaron_straker]","startTime":5246.052,"endTime":5249.972,"body":"a reason, because they apply to a large, you know, distribution of people,"},{"speaker":"[aaron_straker]","startTime":5250.132,"endTime":5253.252,"body":"and I think that' something really really cool. So the last kind of question"},{"speaker":"[aaron_straker]","startTime":5253.492,"endTime":5256.372,"body":"I have there for for each of you guys is what would you say? Your favorite"},{"speaker":"[josh]","startTime":5253.516,"endTime":5254.516,"body":"well said well said."},{"speaker":"[aaron_straker]","startTime":5256.532,"endTime":5260.772,"body":"part of that Um, kind of service, Uh, slash product that is that you guys"},{"speaker":"[aaron_straker]","startTime":5260.752,"endTime":5261.752,"body":"have built together."},{"speaker":"[josh]","startTime":5262.616,"endTime":5264.136,"body":"That's a great question. z."},{"speaker":"[zac]","startTime":5263.32,"endTime":5266.84,"body":"I'm I'm going to. Yeah, I'm going to go for the one thing I want to clarify. From the"},{"speaker":"[zac]","startTime":5266.92,"endTime":5271.72,"body":"last question. every single one of the training options in D. D. S. I. P has been coach"},{"speaker":"[zac]","startTime":5271.96,"endTime":5273.64,"body":"verified. so just just to"},{"speaker":"[josh]","startTime":5273.196,"endTime":5274.196,"body":"Mhm."},{"speaker":"[zac]","startTime":5273.72,"endTime":5276.76,"body":"be clear, that's something we worked really hard on too. So you're not going to get"},{"speaker":"[zac]","startTime":5277.0,"endTime":5282.36,"body":"some crazy thing that Um, shouldn't be Uh, done. Potentially, um, but um, as far as my"},{"speaker":"[zac]","startTime":5282.36,"endTime":5286.84,"body":"favorite aspect of the product, I think it's probably a nice one to get a massive shout"},{"speaker":"[zac]","startTime":5286.92,"endTime":5291.48,"body":"at the jerke, Josh mentioned earlier, He works really really hard on a lot of the back"},{"speaker":"[zac]","startTime":5291.64,"endTime":5296.6,"body":"and stuff, and has created some novel Um. Athlete individualization tools and data"},{"speaker":"[zac]","startTime":5296.68,"endTime":5301.32,"body":"analysis stuff that I think is really really cool and so like the the performance"},{"speaker":"[zac]","startTime":5301.64,"endTime":5306.92,"body":"evaluation that we have, has you know, integrates some research that we have on base"},{"speaker":"[zac]","startTime":5307.0,"endTime":5312.04,"body":"rates of gain for different strength levels, as well as some some formulas. In order to"},{"speaker":"[zac]","startTime":5312.04,"endTime":5316.28,"body":"make it not just like a binary. did you increase strength from pre to post? It's a"},{"speaker":"[zac]","startTime":5316.36,"endTime":5319.64,"body":"little bit more complicated than that, and I think it's a really good way to offer a"},{"speaker":"[zac]","startTime":5319.72,"endTime":5324.28,"body":"comprehensive way of evaluating progress. That's a little bit. You know. It's not"},{"speaker":"[zac]","startTime":5324.52,"endTime":5328.04,"body":"ordinary. I think it's he worked really hard on and I want to give them a toic credit"},{"speaker":"[zac]","startTime":5328.28,"endTime":5331.8,"body":"for for digging that out. and I think it's something that offers a a ton of value to"},{"speaker":"[zac]","startTime":5331.88,"endTime":5333.32,"body":"the to the person that's using it."},{"speaker":"[josh]","startTime":5335.816,"endTime":5339.896,"body":"I th. this is probably a cop out answer too, but like I'd say, my favorite thing in"},{"speaker":"[josh]","startTime":5339.976,"endTime":5345.096,"body":"terms like just my day to day, um, related to this product is always being surprised"},{"speaker":"[josh]","startTime":5345.256,"endTime":5347.256,"body":"with how freak and smart our our"},{"speaker":"[zac]","startTime":5346.9,"endTime":5347.9,"body":"Yep,"},{"speaker":"[josh]","startTime":5347.416,"endTime":5350.936,"body":"lifters are. Um, like when we're putting in the skele? Like will people understand"},{"speaker":"[josh]","startTime":5351.096,"endTime":5353.976,"body":"this? Like Will they know what we mean? Like are people going to be able to catch on"},{"speaker":"[josh]","startTime":5354.056,"endTime":5357.736,"body":"and we're like Peop. People are just taking it and and really making the mostment Like"},{"speaker":"[josh]","startTime":5357.896,"endTime":5361.736,"body":"we got to give these people more credit. Like our audience is just freak and smart,"},{"speaker":"[josh]","startTime":5362.136,"endTime":5366.216,"body":"Um, and and smart, and also just like resourceful. So I thought that I think that's"},{"speaker":"[josh]","startTime":5366.376,"endTime":5370.776,"body":"the the coolest thing on a lifted a lifter basis, Right like some people just get it,"},{"speaker":"[josh]","startTime":5370.936,"endTime":5375.416,"body":"kind of stick with the default, or like our, or, or go two exercises that we kind of"},{"speaker":"[josh]","startTime":5375.496,"endTime":5379.416,"body":"have built in there. but then we have you know resources. Hey, this is a case where"},{"speaker":"[josh]","startTime":5379.496,"endTime":5384.296,"body":"you might want to change this exercise to this. Um, people asking super good questions"},{"speaker":"[josh]","startTime":5384.376,"endTime":5388.536,"body":"using those those resources, but also some people accepting, like Hey, I'm not really"},{"speaker":"[josh]","startTime":5388.616,"endTime":5392.056,"body":"interested investing that time was going to kind of go with with the the starting"},{"speaker":"[josh]","startTime":5392.296,"endTime":5399.256,"body":"point, So seeing people understand that and like also invest the that. The effort to"},{"speaker":"[josh]","startTime":5399.336,"endTime":5402.136,"body":"kind of think through that has been super super cool. Like we have people"},{"speaker":"[josh]","startTime":5402.456,"endTime":5407.736,"body":"incorporating velocity, Um, like z, zachs, next webon are, Uh. That's coming out"},{"speaker":"[josh]","startTime":5407.976,"endTime":5411.816,"body":"later this week. all about philosophy based training. How to incorporate within the"},{"speaker":"[josh]","startTime":5411.896,"endTime":5415.336,"body":"system? Um, is everybody getting to use that? No, but I know there's going to be at"},{"speaker":"[josh]","startTime":5415.336,"endTime":5418.856,"body":"least a handful of people that are going to incorporate it. and and and really benefit"},{"speaker":"[josh]","startTime":5419.176,"endTime":5422.696,"body":"from it. And it. It requires a a good amount of thinking to be able to incorporate"},{"speaker":"[josh]","startTime":5422.856,"endTime":5424.216,"body":"those conss. So yeah,"},{"speaker":"[aaron_straker]","startTime":5424.372,"endTime":5428.932,"body":"Yeah, I think that is kind of a testament to to you guys and the the type of"},{"speaker":"[aaron_straker]","startTime":5428.932,"endTime":5432.452,"body":"uh audience you attract right when people come across yourself and' okay, da"},{"speaker":"[aaron_straker]","startTime":5432.532,"endTime":5436.052,"body":"to D driven strength. You guys are obviously very well spoken. Everything is"},{"speaker":"[aaron_straker]","startTime":5436.212,"endTime":5439.332,"body":"very very, you know, applied to research and stuff, people are not going to"},{"speaker":"[aaron_straker]","startTime":5439.412,"endTime":5442.612,"body":"be. You're not going to get like your superbs, who just want to like sling"},{"speaker":"[aaron_straker]","startTime":5443.012,"endTime":5446.132,"body":"weights and not think about it, type of stuff. I think. uh, that is something"},{"speaker":"[aaron_straker]","startTime":5446.292,"endTime":5449.332,"body":"that uh, I think would make a lot of sense based on just how you guys carry"},{"speaker":"[aaron_straker]","startTime":5449.412,"endTime":5452.132,"body":"yourself and the type of things you talk about. For sure. that's super cool."},{"speaker":"[josh]","startTime":5452.296,"endTime":5453.656,"body":"reciate appreciate it."},{"speaker":"[bryan_boorstein]","startTime":5453.083,"endTime":5456.763,"body":"I'm constantly surprised by how intelligent the evidence space community"},{"speaker":"[bryan_boorstein]","startTime":5457.143,"endTime":5458.143,"body":"is. For the most part."},{"speaker":"[josh]","startTime":5458.316,"endTime":5459.316,"body":"Yeah,"},{"speaker":"[zac]","startTime":5458.78,"endTime":5459.78,"body":"Sure,"},{"speaker":"[josh]","startTime":5460.316,"endTime":5461.316,"body":"No"},{"speaker":"[josh]","startTime":5461.016,"endTime":5483.496,"body":"doubtwese. thank you."},{"speaker":"[aaron_straker]","startTime":5461.332,"endTime":5464.612,"body":"Yeah, I mean, that's all I had on that. it's definitely something I plan on"},{"speaker":"[aaron_straker]","startTime":5464.772,"endTime":5469.892,"body":"looking, Um more into. I have to. really. I'm uh, I have to give myself a"},{"speaker":"[aaron_straker]","startTime":5469.892,"endTime":5473.252,"body":"little bit. I have some like a gut protocol'm running that I need to reduce"},{"speaker":"[aaron_straker]","startTime":5473.412,"endTime":5477.172,"body":"training intensities and stuff for for the stress reason, so probably a"},{"speaker":"[aaron_straker]","startTime":5477.172,"endTime":5480.212,"body":"couple months until I'm around. but it is something very very cool that I"},{"speaker":"[aaron_straker]","startTime":5480.372,"endTime":5481.492,"body":"definitely plan on looking into."},{"speaker":"[zac]","startTime":5481.88,"endTime":5483.96,"body":"thank you so much for let us talk about it too,"},{"speaker":"[aaron_straker]","startTime":5484.192,"endTime":5485.192,"body":"Of course,"},{"speaker":"[bryan_boorstein]","startTime":5485.243,"endTime":5488.443,"body":"Yeah, thanks for coming on, guys. It was really cool to pick your brains"},{"speaker":"[bryan_boorstein]","startTime":5488.603,"endTime":5490.603,"body":"and be able to to connect in this manner"},{"speaker":"[aaron_straker]","startTime":5490.932,"endTime":5492.052,"body":"Yeah, for sure, so"},{"speaker":"[zac]","startTime":5491.3,"endTime":5492.3,"body":"dare say"},{"speaker":"[josh]","startTime":5491.576,"endTime":5496.376,"body":"Likewisells. Appreciate the opportunity be on. We have kind of had to put off like"},{"speaker":"[josh]","startTime":5496.536,"endTime":5499.816,"body":"guest appearances on podcasts Without our research schedules. You guys were in the"},{"speaker":"[josh]","startTime":5499.896,"endTime":5503.656,"body":"books for a while, so I'm glad this this all worked out is really good time,"},{"speaker":"[zac]","startTime":5502.3,"endTime":5503.3,"body":"I,"},{"speaker":"[aaron_straker]","startTime":5503.072,"endTime":5504.072,"body":"yeah, but"},{"speaker":"[zac]","startTime":5503.32,"endTime":5505.08,"body":"the guys had a great time. Thank you so much."},{"speaker":"[aaron_straker]","startTime":5505.112,"endTime":5506.112,"body":"of"},{"speaker":"[bryan_boorstein]","startTime":5505.503,"endTime":5506.503,"body":"awesome."},{"speaker":"[aaron_straker]","startTime":5505.732,"endTime":5509.492,"body":"course before we hop off, Uh guys, plug where everyone can find you guys and"},{"speaker":"[aaron_straker]","startTime":5509.572,"endTime":5511.972,"body":"get more information about the D, d, s. I P, of force"},{"speaker":"[josh]","startTime":5512.696,"endTime":5517.816,"body":"data Dash driven strength, dot com that can take to article services, all that good"},{"speaker":"[josh]","startTime":5518.056,"endTime":5522.536,"body":"stuff and thenram, Josh, outdated driven strength, Andac outdated of strength, Find"},{"speaker":"[josh]","startTime":5522.516,"endTime":5523.516,"body":"all the stuff from there."},{"speaker":"[aaron_straker]","startTime":5523.492,"endTime":5526.852,"body":"perfect and I'm going to link all that up in our show notes so they can find"},{"speaker":"[aaron_straker]","startTime":5527.012,"endTime":5530.532,"body":"you. So again, Jack and Josh, thanks for coming on and everyone. we will talk"},{"speaker":"[aaron_straker]","startTime":5530.552,"endTime":5531.552,"body":"to you next week."}]}