{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":25.08,"endTime":27.32,"body":"I did not see that interesting right."},{"speaker":"[aaron_straker]","startTime":30.04,"endTime":34.2,"body":"Happy Tuesday. guys, welcome back to another episode of Train Prosper today"},{"speaker":"[aaron_straker]","startTime":34.36,"endTime":38.36,"body":"and Brian myself are going over a little bit of a seven day update on us And"},{"speaker":"[aaron_straker]","startTime":38.36,"endTime":42.519999999999996,"body":"then we have a training question that is in regards to periodizing your"},{"speaker":"[aaron_straker]","startTime":42.68,"endTime":47.0,"body":"training withing you nutrition. and then we have some general muings and"},{"speaker":"[aaron_straker]","startTime":47.08,"endTime":51.4,"body":"ideas that I have or thought should really classify them as that. I want to"},{"speaker":"[aaron_straker]","startTime":51.4,"endTime":55.08,"body":"kick over to Bri and get some of his expert knowledge on of things that just"},{"speaker":"[aaron_straker]","startTime":55.4,"endTime":59.64,"body":"have been floating around in my head from just being a lot more mentally in"},{"speaker":"[aaron_straker]","startTime":59.88,"endTime":61.56,"body":"with my training lately. so we're"},{"speaker":"[bryan_boorstein]","startTime":61.177,"endTime":62.177,"body":"Mm."},{"speaker":"[aaron_straker]","startTime":61.64,"endTime":65.4,"body":"going to dig into that. But before we get into this Bri, what's going on?"},{"speaker":"[bryan_boorstein]","startTime":67.67699999999999,"endTime":72.637,"body":"Well, another update and um, it's good news this time on my vsectomy, I"},{"speaker":"[bryan_boorstein]","startTime":72.797,"endTime":78.797,"body":"feel much better so I'm back to training now. I'm uh, super happy about"},{"speaker":"[bryan_boorstein]","startTime":78.957,"endTime":84.557,"body":"that and Uh had my very first strength training session yesterday and it"},{"speaker":"[bryan_boorstein]","startTime":84.797,"endTime":91.117,"body":"went super well. So, uh, if you saw my story yesterday, Uh, my goal"},{"speaker":"[bryan_boorstein]","startTime":91.277,"endTime":94.797,"body":"essentially based on the conversations that we'd had with the guys that"},{"speaker":"[bryan_boorstein]","startTime":94.877,"endTime":99.677,"body":"dated driven strength. Um, I decided that I was going to do a top single at"},{"speaker":"[bryan_boorstein]","startTime":99.837,"endTime":103.917,"body":"like an r, p, e, seven or r p, e, eight, Uh, for both my squat and my"},{"speaker":"[bryan_boorstein]","startTime":103.997,"endTime":105.197,"body":"deadlift, and then"},{"speaker":"[bryan_boorstein]","startTime":106.317,"endTime":110.957,"body":"after that, uh, back off sets at like a percentage of Uh, the top single"},{"speaker":"[bryan_boorstein]","startTime":111.917,"endTime":116.237,"body":"and I surprised myself on both lifts. I couldn't believe it like three"},{"speaker":"[bryan_boorstein]","startTime":116.397,"endTime":120.157,"body":"sixty five was what I hit on squat. and like, even when I was in the peak"},{"speaker":"[bryan_boorstein]","startTime":120.397,"endTime":125.357,"body":"of training, like as hard as I could for back squat specifically like I was"},{"speaker":"[bryan_boorstein]","startTime":125.437,"endTime":129.59699999999998,"body":"doing. You know, five by five ripetot type stuff, and my top set at five"},{"speaker":"[bryan_boorstein]","startTime":129.917,"endTime":133.357,"body":"was three sixty five. I think maybe I got to three seventy five, but"},{"speaker":"[bryan_boorstein]","startTime":133.517,"endTime":137.837,"body":"whatever it was like, my top five was around that range and I did one and"},{"speaker":"[bryan_boorstein]","startTime":137.917,"endTime":141.437,"body":"it felt. I mean it was hard, but it didn't feel like I couldn't do a few"},{"speaker":"[bryan_boorstein]","startTime":141.67700000000002,"endTime":146.077,"body":"more. so um, so I feel really good about that as a starting point and then"},{"speaker":"[bryan_boorstein]","startTime":146.397,"endTime":149.997,"body":"on the dead lift. Um, I pulled four forty five, which doesn't surprise me"},{"speaker":"[bryan_boorstein]","startTime":150.15699999999998,"endTime":153.757,"body":"as much. I had a little bit of back fleion, but that was mostly a set up"},{"speaker":"[bryan_boorstein]","startTime":153.917,"endTime":158.797,"body":"issue, so I think that Um, I should be able to progress that one as well,"},{"speaker":"[bryan_boorstein]","startTime":159.177,"endTime":160.177,"body":"going forward,"},{"speaker":"[bryan_boorstein]","startTime":161.117,"endTime":165.917,"body":"and uh then followed it up with some some sub failure, sed off, uh"},{"speaker":"[bryan_boorstein]","startTime":166.077,"endTime":170.717,"body":"inclined, Dubell benching kline curls. And uh, lateral raises, And it was a"},{"speaker":"[bryan_boorstein]","startTime":170.877,"endTime":176.237,"body":"super fun day like I really enjoyed it. And uh, just you know, excited that"},{"speaker":"[bryan_boorstein]","startTime":176.637,"endTime":180.317,"body":"that my, my scrotum feels good after all of that because I was a little bit"},{"speaker":"[bryan_boorstein]","startTime":180.477,"endTime":183.997,"body":"worried. you know, for session back following heavy weights. So a okay."},{"speaker":"[bryan_boorstein]","startTime":184.237,"endTime":186.797,"body":"everyone's positive down there and then uh"},{"speaker":"[bryan_boorstein]","startTime":187.917,"endTime":190.877,"body":"excited for my day off today and training end tomorrow Like there's"},{"speaker":"[bryan_boorstein]","startTime":191.037,"endTime":194.237,"body":"something about the three day a week like having a rest day after every"},{"speaker":"[bryan_boorstein]","startTime":194.397,"endTime":197.837,"body":"single training day That gets me so excited to train. Because, by the end"},{"speaker":"[bryan_boorstein]","startTime":197.917,"endTime":201.117,"body":"of the rest day, I'm like already looking forward to the next session. Um,"},{"speaker":"[bryan_boorstein]","startTime":201.277,"endTime":204.077,"body":"and that's kind of cool, too. I feel like almost like a kid in a candy"},{"speaker":"[bryan_boorstein]","startTime":204.237,"endTime":207.357,"body":"store again with training, which, which is cool after all these years to be"},{"speaker":"[bryan_boorstein]","startTime":207.417,"endTime":208.417,"body":"able to still say that."},{"speaker":"[aaron_straker]","startTime":209.24,"endTime":214.2,"body":"Yeah, one thing that I wanted to, as did you. I couldn't remember from your"},{"speaker":"[aaron_straker]","startTime":214.36,"endTime":215.72,"body":"stories. Did you have like a day,"},{"speaker":"[aaron_straker]","startTime":217.0,"endTime":220.52,"body":"maybe four days ago or something like that? Like kind of greasing the groove"},{"speaker":"[aaron_straker]","startTime":220.6,"endTime":224.68,"body":"and finding your squad like movement pattern and stuff again? Or was this"},{"speaker":"[aaron_straker]","startTime":224.84,"endTime":228.12,"body":"like the first day that you've put a barbll on your back and you just"},{"speaker":"[aaron_straker]","startTime":229.4,"endTime":233.64,"body":"max out, But like I need to find some, I need to establish working maxes,"},{"speaker":"[bryan_boorstein]","startTime":235.517,"endTime":239.597,"body":"Yeah, Yeah, so this was mostly the the. The, just the first go at it, Um,"},{"speaker":"[bryan_boorstein]","startTime":240.077,"endTime":243.597,"body":"before the vsectomy, So it would have been like three weeks ago. At this"},{"speaker":"[bryan_boorstein]","startTime":243.297,"endTime":244.297,"body":"point"},{"speaker":"[aaron_straker]","startTime":243.5,"endTime":244.5,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":244.557,"endTime":248.477,"body":"I did one low bar squat day where I worked up to a"},{"speaker":"[bryan_boorstein]","startTime":250.237,"endTime":254.557,"body":"three fifteen single and a two ninety five double or something like that,"},{"speaker":"[bryan_boorstein]","startTime":254.797,"endTime":258.717,"body":"so nothing crazy just to like, Feel the weight and that felt really"},{"speaker":"[bryan_boorstein]","startTime":258.877,"endTime":261.837,"body":"awkward. but I'm really glad I did that because even though that was three"},{"speaker":"[bryan_boorstein]","startTime":261.997,"endTime":266.957,"body":"weeks ago, I think that that practice had a positive effect on today. Um,"},{"speaker":"[bryan_boorstein]","startTime":267.35699999999997,"endTime":270.957,"body":"but mostly I would say that I went into today like as the first day and was"},{"speaker":"[bryan_boorstein]","startTime":271.11699999999996,"endTime":274.877,"body":"extremely surprised by hitting three sixty five Like that was kind of not"},{"speaker":"[bryan_boorstein]","startTime":274.957,"endTime":278.717,"body":"where I expected to hit as my top single. So all good things moving forward"},{"speaker":"[bryan_boorstein]","startTime":278.957,"endTime":281.597,"body":"and it's not i. even, you know. it's funny. I actually think a couple of"},{"speaker":"[bryan_boorstein]","startTime":281.597,"endTime":284.717,"body":"episodes I made a reference to you about how like I never want to put four"},{"speaker":"[bryan_boorstein]","startTime":284.877,"endTime":287.997,"body":"o five on my back and have to squat it again, or or something along those"},{"speaker":"[bryan_boorstein]","startTime":288.157,"endTime":292.717,"body":"lines, but after feeling how how well three sixty five moved like, I"},{"speaker":"[bryan_boorstein]","startTime":293.117,"endTime":297.517,"body":"completely change my opinion on that and I'm like I can absolutely handle"},{"speaker":"[bryan_boorstein]","startTime":297.677,"endTime":301.357,"body":"four or five on my back again after you know a few weeks of progressions,"},{"speaker":"[bryan_boorstein]","startTime":301.137,"endTime":302.137,"body":"so"},{"speaker":"[aaron_straker]","startTime":301.24,"endTime":303.96,"body":"Do you have enough weight in your basement to do that?"},{"speaker":"[bryan_boorstein]","startTime":304.237,"endTime":306.637,"body":"yeah, you, I have uh, four hundred pound plates."},{"speaker":"[aaron_straker]","startTime":307.0,"endTime":310.2,"body":"Oh, you have four one hundred pound plates. Oh, I"},{"speaker":"[bryan_boorstein]","startTime":310.017,"endTime":311.017,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":310.36,"endTime":319.24,"body":"for from loading the the squat hack press. Got you gota okayt, So you have"},{"speaker":"[bryan_boorstein]","startTime":313.917,"endTime":316.477,"body":"yeah, yeah, exactly. and then I' have a bunch of forty fives and thirty"},{"speaker":"[bryan_boorstein]","startTime":316.637,"endTime":320.957,"body":"fives and all that too. So um, so yeah, I mean, I delifted four forty five"},{"speaker":"[aaron_straker]","startTime":319.1,"endTime":320.1,"body":"plenty."},{"speaker":"[bryan_boorstein]","startTime":321.197,"endTime":323.597,"body":"yesterday as well, and so I used. Uh,"},{"speaker":"[bryan_boorstein]","startTime":324.797,"endTime":328.477,"body":"I didn't use both the hundreds, So if I used both the hundreds and the bar,"},{"speaker":"[bryan_boorstein]","startTime":328.717,"endTime":331.597,"body":"that would have been four forty five, which would actually be kind of a"},{"speaker":"[bryan_boorstein]","startTime":331.677,"endTime":334.477,"body":"cool look. But uh, but I didn't load it that way, I lett it with one"},{"speaker":"[bryan_boorstein]","startTime":334.537,"endTime":335.537,"body":"hundred on each side."},{"speaker":"[aaron_straker]","startTime":335.4,"endTime":339.48,"body":"Yeah, that's fantastic. I'm super excited for you to to see things move so"},{"speaker":"[aaron_straker]","startTime":339.56,"endTime":340.92,"body":"well so quickly. you know,"},{"speaker":"[bryan_boorstein]","startTime":341.057,"endTime":342.057,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":341.56,"endTime":344.84,"body":"kind of gives me a little bit of hope for myself. When I do transition,"},{"speaker":"[bryan_boorstein]","startTime":345.757,"endTime":349.437,"body":"Yeah, and it's uh. It's on the tale of a conversation I had with Anders on"},{"speaker":"[bryan_boorstein]","startTime":349.517,"endTime":353.917,"body":"his podcast, too, Uh, Barbal shrugged about this and he was like giving me"},{"speaker":"[bryan_boorstein]","startTime":353.997,"endTime":357.677,"body":"a hard time and busting my balls about. Um, you know why you just keep"},{"speaker":"[bryan_boorstein]","startTime":357.837,"endTime":360.317,"body":"doing these like back supported movements like, why don't you do like a"},{"speaker":"[bryan_boorstein]","startTime":360.397,"endTime":364.317,"body":"real movement that builds real strength, And uh, and like he literally was."},{"speaker":"[bryan_boorstein]","startTime":364.397,"endTime":367.197,"body":"This was our conversation on the podcast and I was like. Well, I think that"},{"speaker":"[bryan_boorstein]","startTime":367.197,"endTime":371.197,"body":"the hack spot does build real strength. but um, you know, I guess we'll see"},{"speaker":"[bryan_boorstein]","startTime":371.357,"endTime":374.557,"body":"like the proof is in the pudding and we'll see when when I start squatting"},{"speaker":"[bryan_boorstein]","startTime":374.717,"endTime":377.597,"body":"again, So as soon as I hit that three sixty five single with like you know,"},{"speaker":"[bryan_boorstein]","startTime":377.677,"endTime":380.797,"body":"super fast concentric speed, I acceptent that to him and I was like, Hey,"},{"speaker":"[bryan_boorstein]","startTime":380.877,"endTime":382.557,"body":"how's that for real strength? You know"},{"speaker":"[bryan_boorstein]","startTime":383.777,"endTime":384.777,"body":"he liked it."},{"speaker":"[aaron_straker]","startTime":385.24,"endTime":388.04,"body":"that's super cool. Anything else? Um with you in the last week,"},{"speaker":"[bryan_boorstein]","startTime":389.277,"endTime":391.757,"body":"Uh, no, I think that's pretty much it. How about you?"},{"speaker":"[aaron_straker]","startTime":391.8,"endTime":395.64,"body":"Uh, Brookly, before I told out ma, have you transitioned back into your Um,"},{"speaker":"[aaron_straker]","startTime":395.88,"endTime":400.2,"body":"kind of subjectivetiet underfed over fed, uh tracking mechanism,"},{"speaker":"[bryan_boorstein]","startTime":400.637,"endTime":403.677,"body":"Yeah, Yeah, I said last week that it was going to be last week that I did"},{"speaker":"[bryan_boorstein]","startTime":403.677,"endTime":407.197,"body":"it, but it wasn't It ended up being. Uh. it ended up being this week. So it"},{"speaker":"[bryan_boorstein]","startTime":407.277,"endTime":411.677,"body":"was yesterday and today I've been doing well with it. Uh, my body weight is"},{"speaker":"[bryan_boorstein]","startTime":411.377,"endTime":412.377,"body":"up"},{"speaker":"[bryan_boorstein]","startTime":413.197,"endTime":417.197,"body":"to one ninety this morning, Um, and that's one ninety, one, ninety, one."},{"speaker":"[bryan_boorstein]","startTime":417.357,"endTime":419.677,"body":"Something like that is like going to be the highest point that it's going"},{"speaker":"[bryan_boorstein]","startTime":419.757,"endTime":423.277,"body":"to see, and then it should drop three or four pounds at a minimum. Uh, just"},{"speaker":"[bryan_boorstein]","startTime":423.437,"endTime":425.837,"body":"from from following Theti base protocol."},{"speaker":"[aaron_straker]","startTime":425.42,"endTime":426.42,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":426.077,"endTime":430.877,"body":"I had uh, a couple gatherings with, you know, friends of bryceons, or"},{"speaker":"[bryan_boorstein]","startTime":430.957,"endTime":432.797,"body":"parents, friends of prices or whatever,"},{"speaker":"[aaron_straker]","startTime":432.46,"endTime":433.46,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":433.197,"endTime":437.197,"body":"And so I was drinking beer and we had like a cook out and like the whole"},{"speaker":"[bryan_boorstein]","startTime":437.437,"endTime":442.957,"body":"thing, So um three weeks I had three weeks of this striker of not being"},{"speaker":"[bryan_boorstein]","startTime":443.277,"endTime":448.237,"body":"smart and not reversing properly, And so I went from a body weight that was"},{"speaker":"[bryan_boorstein]","startTime":448.397,"endTime":451.597,"body":"like eight pounds below you, and now we're basically at the same body"},{"speaker":"[bryan_boorstein]","startTime":451.457,"endTime":452.457,"body":"weight again,"},{"speaker":"[aaron_straker]","startTime":451.74,"endTime":452.74,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":452.397,"endTime":454.237,"body":"So hey awesome,"},{"speaker":"[aaron_straker]","startTime":456.76,"endTime":461.8,"body":"yeah, Um with me, I mean, not much. We had friends in town, and ironically"},{"speaker":"[aaron_straker]","startTime":461.96,"endTime":465.96,"body":"the weather here was awful like the worst weather since we've been here I in"},{"speaker":"[aaron_straker]","startTime":466.12,"endTime":469.48,"body":"in Salt Lake City this past weekend and it just like dumped rain. but we"},{"speaker":"[bryan_boorstein]","startTime":469.137,"endTime":470.137,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":469.64,"endTime":472.6,"body":"made the best of it. We went hiking like the night they got in and that was"},{"speaker":"[aaron_straker]","startTime":472.76,"endTime":476.2,"body":"pretty cool. The next day we went hiking in like literally a torrential"},{"speaker":"[aaron_straker]","startTime":476.44,"endTime":481.96,"body":"downpour, and we all quickly realized that waterproof doesn't really mean"},{"speaker":"[aaron_straker]","startTime":482.18,"endTime":483.18,"body":"waterproof"},{"speaker":"[bryan_boorstein]","startTime":482.577,"endTime":483.577,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":483.16,"endTime":486.44,"body":"all the time, So I had this jacket. My God's waterproof like is perfect and"},{"speaker":"[aaron_straker]","startTime":486.52,"endTime":490.2,"body":"it was great for like the first sixty percent And then I'm like man. I'm"},{"speaker":"[aaron_straker]","startTime":490.36,"endTime":493.96,"body":"feeling like kind of ma. am I sweating? And then I like check. and like my"},{"speaker":"[aaron_straker]","startTime":494.04,"endTime":498.28,"body":"whole neck is like drenched. And yeah, by the time I got back to the car like"},{"speaker":"[bryan_boorstein]","startTime":498.017,"endTime":499.017,"body":"Oh man,"},{"speaker":"[aaron_straker]","startTime":498.36,"endTime":501.4,"body":"we were soaked through. S. like completely, Um,"},{"speaker":"[aaron_straker]","startTime":502.52,"endTime":505.8,"body":"but I mean it was. it was fun to get out and just like go go play and go"},{"speaker":"[aaron_straker]","startTime":505.8,"endTime":507.64,"body":"hikeing and stuff like that, but it got we were"},{"speaker":"[aaron_straker]","startTime":508.84,"endTime":513.3199999999999,"body":"it. It was interesting how quickly like weather can change in these places."},{"speaker":"[aaron_straker]","startTime":513.56,"endTime":517.56,"body":"You know, it was I. I made the joke like last, so it would be two weekends"},{"speaker":"[aaron_straker]","startTime":517.64,"endTime":520.6,"body":"ago. Now we went hiking. I literally had to take my shirt off 'cause it was"},{"speaker":"[aaron_straker]","startTime":520.6,"endTime":523.24,"body":"so hot. it was like the mid eighties and I was dying 'cause I had a long"},{"speaker":"[aaron_straker]","startTime":523.3199999999999,"endTime":528.44,"body":"sleeve shirt on and then literally, that was on Sunday. Six days later we"},{"speaker":"[aaron_straker]","startTime":528.52,"endTime":530.6800000000001,"body":"went hiking and it was in the thirties and I"},{"speaker":"[bryan_boorstein]","startTime":530.4169999999999,"endTime":531.4169999999999,"body":"Mhm, Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":530.8399999999999,"endTime":535.3199999999999,"body":"was like triple layered up like Beane and I was like my hands were like numb,"},{"speaker":"[aaron_straker]","startTime":535.64,"endTime":540.6,"body":"like frozen type thing, And I'm like it was six days like. That's it. So it"},{"speaker":"[aaron_straker]","startTime":540.6,"endTime":544.6,"body":"was pretty go, pretty cool having friends in town. Um, one thing that I"},{"speaker":"[aaron_straker]","startTime":544.92,"endTime":550.44,"body":"thought was really really cool is with, you know, my position with nutrition,"},{"speaker":"[aaron_straker]","startTime":550.6,"endTime":554.36,"body":"and and how I basically live my life. Same thing with Jenny, my girlfriend,"},{"speaker":"[aaron_straker]","startTime":554.84,"endTime":557.96,"body":"We kind of like will rub off on our friends a little bit, so like friends"},{"speaker":"[aaron_straker]","startTime":558.12,"endTime":562.28,"body":"came into town, we went out to eat a couple of times and where we went out to"},{"speaker":"[aaron_straker]","startTime":562.36,"endTime":563.4,"body":"eat, We got um,"},{"speaker":"[aaron_straker]","startTime":564.44,"endTime":569.96,"body":"uh, Afghanni food one night, then we got Vietnamese the next night we did Uh,"},{"speaker":"[aaron_straker]","startTime":570.2,"endTime":575.48,"body":"a Lebanese restaurant and then thae So like it. We always do like foreign"},{"speaker":"[aaron_straker]","startTime":575.8,"endTime":579.72,"body":"type foods where I mean they're just I love them like I'm goingnna take that"},{"speaker":"[aaron_straker]","startTime":579.8,"endTime":585.32,"body":"over like a burger fries. like you know, piz like ten out of ten times And"},{"speaker":"[aaron_straker]","startTime":585.4,"endTime":589.24,"body":"it's just been cool to be able to influence like our friends with lifestyle"},{"speaker":"[aaron_straker]","startTime":589.4,"endTime":593.16,"body":"and stuff like that. And then it just just turned into like eating shit food."},{"speaker":"[aaron_straker]","startTime":593.4,"endTime":596.6,"body":"And you know trash in your body type of thing when you get together, So we"},{"speaker":"[aaron_straker]","startTime":596.76,"endTime":600.2,"body":"like went hiking literally. Every single day they were here. We only ate like"},{"speaker":"[aaron_straker]","startTime":600.36,"endTime":603.88,"body":"healthy foods. Um, and it was really cool and had some really awesome"},{"speaker":"[aaron_straker]","startTime":603.96,"endTime":608.52,"body":"conversations as well, so I mean that was a big change, or or update for me,"},{"speaker":"[aaron_straker]","startTime":609.4,"endTime":613.88,"body":"Um, and then kind of w. my training as I. I briefly alluded to on last week's"},{"speaker":"[aaron_straker]","startTime":614.04,"endTime":618.12,"body":"episode. I maybe like three weeks ago I started putting my phone in airplane"},{"speaker":"[aaron_straker]","startTime":618.28,"endTime":621.88,"body":"mode, not airplane, mo, focus mode, so I could still listen, Um to like music"},{"speaker":"[aaron_straker]","startTime":622.36,"endTime":628.52,"body":"when I'm training and then like no email tax insteagram Like nothing. So then"},{"speaker":"[aaron_straker]","startTime":628.68,"endTime":632.44,"body":"like on my like two minute rest periods I'm like little, just thinking you"},{"speaker":"[aaron_straker]","startTime":632.52,"endTime":636.52,"body":"know, and it produced a a a handful thoughts that I wanted to bring up. It"},{"speaker":"[aaron_straker]","startTime":636.68,"endTime":639.88,"body":"really turned into into today's episode. So, uh, if you don't have anything"},{"speaker":"[aaron_straker]","startTime":640.04,"endTime":642.6,"body":"else to update, I will, uh, kind of kick us off with this one"},{"speaker":"[bryan_boorstein]","startTime":643.697,"endTime":644.697,"body":"sure,"},{"speaker":"[aaron_straker]","startTime":644.28,"endTime":648.52,"body":"cool. So uh, it kind of first started with um. I. I. I recently wrote a new"},{"speaker":"[aaron_straker]","startTime":648.6,"endTime":653.56,"body":"training block for for one of my clients this past week, and uh, when I was"},{"speaker":"[aaron_straker]","startTime":653.64,"endTime":656.76,"body":"googling some things right, I wanted to make it a double dynamic, a"},{"speaker":"[aaron_straker]","startTime":656.76,"endTime":660.84,"body":"progression that we would use and I just googled it in a first Google entry"},{"speaker":"[aaron_straker]","startTime":661.0,"endTime":665.08,"body":"of Volve Training systems. Like a a blot blog article you wrote specifically"},{"speaker":"[aaron_straker]","startTime":665.32,"endTime":670.04,"body":"on Uh, double dynamic progression, So I wanted to just kind of talk a little"},{"speaker":"[aaron_straker]","startTime":670.04,"endTime":672.6,"body":"bit more about it because I still don't think it's something that like a lot"},{"speaker":"[aaron_straker]","startTime":672.3,"endTime":673.3,"body":"of people"},{"speaker":"[aaron_straker]","startTime":673.86,"endTime":674.86,"body":"understand, Um,"},{"speaker":"[bryan_boorstein]","startTime":674.657,"endTime":675.657,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":675.16,"endTime":680.44,"body":"and for me personally, I think I'm going to really shift heavily to this kind"},{"speaker":"[aaron_straker]","startTime":680.52,"endTime":686.84,"body":"of paradigm, like for for the majority of things, and kind of what I wanted"},{"speaker":"[aaron_straker]","startTime":687.0,"endTime":691.64,"body":"to to ask you, or, or kind of kick off to you is like. Why would it be like?"},{"speaker":"[aaron_straker]","startTime":691.8,"endTime":696.28,"body":"Why would we want to use this right? This? this d d p progression style to"},{"speaker":"[aaron_straker]","startTime":696.36,"endTime":698.52,"body":"like, Stay within a target Reprange right, let's"},{"speaker":"[bryan_boorstein]","startTime":698.177,"endTime":699.177,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":698.68,"endTime":702.36,"body":"say our target Re range For examples, eight to ten. instead of just like"},{"speaker":"[aaron_straker]","startTime":702.68,"endTime":708.2,"body":"using the same weight and maybe be on rep. Sorry, set one, I get nine, set"},{"speaker":"[aaron_straker]","startTime":708.44,"endTime":712.84,"body":"two, I get eight and then set three. I, I drop off hard, which is common and"},{"speaker":"[aaron_straker]","startTime":712.92,"endTime":716.68,"body":"I get like five. Like, why would a d d P be A in in a more appropriate"},{"speaker":"[aaron_straker]","startTime":716.7,"endTime":717.7,"body":"approach to that?"},{"speaker":"[bryan_boorstein]","startTime":718.477,"endTime":720.717,"body":"I actually don't really think that. It is. I just"},{"speaker":"[aaron_straker]","startTime":720.3,"endTime":721.3,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":720.797,"endTime":722.237,"body":"think it's one way to do things."},{"speaker":"[aaron_straker]","startTime":722.06,"endTime":723.06,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":722.957,"endTime":726.957,"body":"Um, I really like the rap drop off approach, too. I think. the"},{"speaker":"[bryan_boorstein]","startTime":728.237,"endTime":732.077,"body":"So, the the goal of any of these programs or like, I guess, the reason why"},{"speaker":"[bryan_boorstein]","startTime":732.317,"endTime":736.477,"body":"Brian Minor even came up with the whole dynamic double progression model"},{"speaker":"[bryan_boorstein]","startTime":737.037,"endTime":743.437,"body":"was simply to fit the idea of letting progression meet you instead of"},{"speaker":"[bryan_boorstein]","startTime":743.597,"endTime":744.957,"body":"trying to force progression."},{"speaker":"[bryan_boorstein]","startTime":747.197,"endTime":751.277,"body":"And that can happen with either of those those rap approaches Like. It's"},{"speaker":"[bryan_boorstein]","startTime":751.437,"endTime":755.917,"body":"really about which way allows you to be more diligent in your execution of"},{"speaker":"[bryan_boorstein]","startTime":755.997,"endTime":758.637,"body":"it so that you don't find yourself trying to chase"},{"speaker":"[bryan_boorstein]","startTime":760.557,"endTime":763.197,"body":"improvement on the bar and understanding that"},{"speaker":"[bryan_boorstein]","startTime":764.317,"endTime":768.637,"body":"our preparedness is not the same week to week. Like if we bench pressed"},{"speaker":"[bryan_boorstein]","startTime":768.717,"endTime":771.677,"body":"two, twenty five times ten one week we might not"},{"speaker":"[bryan_boorstein]","startTime":772.797,"endTime":777.597,"body":"be as prepared via, you know, lack of sleep stress, nutrition, a number of"},{"speaker":"[bryan_boorstein]","startTime":777.597,"endTime":780.637,"body":"different variables when we come in the next week, But to try and sit there"},{"speaker":"[bryan_boorstein]","startTime":780.797,"endTime":783.917,"body":"and arbitrarily force two hundred and twenty five by eleven, or to try and"},{"speaker":"[bryan_boorstein]","startTime":783.997,"endTime":786.557,"body":"put two thirty on the bar and see what happens just because you did two"},{"speaker":"[bryan_boorstein]","startTime":786.717,"endTime":790.397,"body":"twenty five by ten last week, Um, that doesn't really allow you to meet"},{"speaker":"[bryan_boorstein]","startTime":791.357,"endTime":796.717,"body":"your readiness where it is, And so the dynamic double progression is just."},{"speaker":"[bryan_boorstein]","startTime":797.017,"endTime":798.017,"body":"A, a way in which"},{"speaker":"[bryan_boorstein]","startTime":798.957,"endTime":804.557,"body":"it kind of puts into play the option that Hey, it's okay if you don't hit"},{"speaker":"[bryan_boorstein]","startTime":804.717,"endTime":807.597,"body":"the reps that you're going for you. lower the weight. You stay in the rap"},{"speaker":"[bryan_boorstein]","startTime":807.757,"endTime":812.797,"body":"range and you, you meet your target, R, i R. for that day, Um, so I think"},{"speaker":"[bryan_boorstein]","startTime":812.877,"endTime":816.077,"body":"that that for that way, like, like, If if you look at dynamic public of"},{"speaker":"[bryan_boorstein]","startTime":816.077,"endTime":818.477,"body":"progression of something that was created for that purpose,"},{"speaker":"[bryan_boorstein]","startTime":819.597,"endTime":823.837,"body":"that's great, I think it works really well. You can do the same thing with"},{"speaker":"[bryan_boorstein]","startTime":823.917,"endTime":827.357,"body":"the Rap drop off approach. I think with the Maybe with the Rep drop off"},{"speaker":"[bryan_boorstein]","startTime":827.517,"endTime":831.837,"body":"approach is that it's not as inherent that like hey, it's okay if you don't"},{"speaker":"[bryan_boorstein]","startTime":831.997,"endTime":835.677,"body":"necessarily match or beat your performance from last week. Whereas it's"},{"speaker":"[bryan_boorstein]","startTime":835.837,"endTime":839.677,"body":"almost like intuitive within the dynamic doubleression model that it is"},{"speaker":"[bryan_boorstein]","startTime":839.997,"endTime":843.037,"body":"okay and that maybe the next week that means you come back in meeting it"},{"speaker":"[bryan_boorstein]","startTime":843.197,"endTime":846.637,"body":"where it is I. You know you hit the top of Rep range and then you know it's"},{"speaker":"[bryan_boorstein]","startTime":846.797,"endTime":851.357,"body":"just it's assessing where you feel you are on a session decession basis,"},{"speaker":"[bryan_boorstein]","startTime":851.997,"endTime":856.077,"body":"and then meeting your your r. I R and letting load and reps kind of dictate"},{"speaker":"[bryan_boorstein]","startTime":856.057,"endTime":857.057,"body":"based on that"},{"speaker":"[aaron_straker]","startTime":857.72,"endTime":862.84,"body":"Gotcha That was a really good explanation. So something that I I guess like"},{"speaker":"[aaron_straker]","startTime":863.08,"endTime":866.92,"body":"with all things right, it's Ah. The context is as open for individual"},{"speaker":"[aaron_straker]","startTime":867.32,"endTime":872.44,"body":"variability. For me. I've really really enjoyed this because sometimes I'll"},{"speaker":"[aaron_straker]","startTime":872.6,"endTime":877.24,"body":"find that like with the Rep drop off approach, I will drop off to like a"},{"speaker":"[aaron_straker]","startTime":878.36,"endTime":883.32,"body":"rep range that I don't really want to be into for like maybe like five raps,"},{"speaker":"[aaron_straker]","startTime":883.56,"endTime":887.88,"body":"right, Like that may not be best for like hyperchphy, or not even like best"},{"speaker":"[aaron_straker]","startTime":888.12,"endTime":892.04,"body":"for high pertrophy, But there's that like threshold generally around that"},{"speaker":"[aaron_straker]","startTime":892.2,"endTime":897.64,"body":"like five, maybe six rep range where it's just like super super heavy, Right"},{"speaker":"[aaron_straker]","startTime":897.5,"endTime":898.5,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":897.697,"endTime":898.697,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":898.12,"endTime":902.76,"body":"you've kind of, and this is what I find I do. I may like kind of compromise"},{"speaker":"[aaron_straker]","startTime":903.08,"endTime":907.16,"body":"things just because it's so heavy and I'm just trying to move it versus like"},{"speaker":"[aaron_straker]","startTime":907.24,"endTime":910.44,"body":"if in that eight rep range eight to nine, it's more."},{"speaker":"[aaron_straker]","startTime":911.96,"endTime":916.2,"body":"I don't want to say, Like focus, but it's more. it. just it feels better. You"},{"speaker":"[aaron_straker]","startTime":916.28,"endTime":920.52,"body":"know. it feels like I, I'm pressing with my like, actual target"},{"speaker":"[bryan_boorstein]","startTime":920.897,"endTime":921.897,"body":"Mhm, Mhm, Mhm, Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":920.92,"endTime":924.44,"body":"musculature that I want to use as opposed to like Fuck. this is so heavy. I"},{"speaker":"[aaron_straker]","startTime":924.6,"endTime":927.64,"body":"just have to get it up type of thing. You know what I mean and"},{"speaker":"[bryan_boorstein]","startTime":926.637,"endTime":929.117,"body":"Yeah, I know. absolutely. I understand what you mean."},{"speaker":"[aaron_straker]","startTime":928.92,"endTime":933.56,"body":"and it's been really really good F. for me, especially 'cause I have a high"},{"speaker":"[aaron_straker]","startTime":933.72,"endTime":937.16,"body":"drop offer. You know, some people might be a little bit closer. But like,"},{"speaker":"[aaron_straker]","startTime":937.4,"endTime":940.84,"body":"let's say we're doing Like what? What example do we want to use? Like just a"},{"speaker":"[aaron_straker]","startTime":940.92,"endTime":945.72,"body":"dumbbell bench press right simple with, like, let's say I have eighty pounds."},{"speaker":"[aaron_straker]","startTime":945.88,"endTime":950.12,"body":"I might be able to do like fourteen reps on set one by set three. I'm"},{"speaker":"[aaron_straker]","startTime":950.28,"endTime":952.2,"body":"probably at eight, you know like,"},{"speaker":"[bryan_boorstein]","startTime":951.777,"endTime":952.777,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":952.36,"endTime":956.04,"body":"and that's damn near half type of thing where what I've really like to do is"},{"speaker":"[aaron_straker]","startTime":956.12,"endTime":958.12,"body":"like, Let's say the target re range is twelve"},{"speaker":"[aaron_straker]","startTime":959.32,"endTime":962.76,"body":"on rep or set one. I'm like Hey, I know I'm going to be able to perform. I'm"},{"speaker":"[aaron_straker]","startTime":962.84,"endTime":966.36,"body":"go to bump up to like eighty fives here, and then I might drop to like the"},{"speaker":"[aaron_straker]","startTime":966.76,"endTime":970.44,"body":"the eighties, and then I might drop to the seventy fives, but I can still"},{"speaker":"[bryan_boorstein]","startTime":970.017,"endTime":971.017,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":970.68,"endTime":975.56,"body":"like the the subjective perception of that You know, r, i R is like"},{"speaker":"[aaron_straker]","startTime":976.6,"endTime":979.08,"body":"consistent across each rep."},{"speaker":"[aaron_straker]","startTime":980.28,"endTime":985.4,"body":"Um, I' sorry set. because like as fatigue accumulates, your you know"},{"speaker":"[aaron_straker]","startTime":985.56,"endTime":986.92,"body":"modulating load to"},{"speaker":"[bryan_boorstein]","startTime":986.657,"endTime":987.657,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":987.16,"endTime":991.64,"body":"kind of produce that similar subject of perception of how the rap feels, Does"},{"speaker":"[aaron_straker]","startTime":991.58,"endTime":992.58,"body":"that make sense?"},{"speaker":"[bryan_boorstein]","startTime":993.277,"endTime":997.037,"body":"Yeah, yeah, totally, I think. Um, just as like a tangent that"},{"speaker":"[bryan_boorstein]","startTime":998.317,"endTime":1003.517,"body":"there's going to be more rap drop off from higher upsets. So when you play"},{"speaker":"[bryan_boorstein]","startTime":1003.757,"endTime":1006.877,"body":"fourteen or something, it's goingnna drop off more than if you started at"},{"speaker":"[bryan_boorstein]","startTime":1006.957,"endTime":1009.517,"body":"like eight, and then it might go like seven than six instead of like"},{"speaker":"[bryan_boorstein]","startTime":1009.597,"endTime":1013.357,"body":"fourteen. then eleven and nine or something like that. Um, and a lot of"},{"speaker":"[bryan_boorstein]","startTime":1013.437,"endTime":1017.677,"body":"that is like metabolitecrument, and things like that. Um, Secondarily, you"},{"speaker":"[bryan_boorstein]","startTime":1017.757,"endTime":1020.877,"body":"take short rest between sets, so I think you would mitigate some of that"},{"speaker":"[bryan_boorstein]","startTime":1020.957,"endTime":1024.317,"body":"drop off if you took like three to four minutes between sets instead of"},{"speaker":"[bryan_boorstein]","startTime":1024.377,"endTime":1025.377,"body":"two. Um"},{"speaker":"[aaron_straker]","startTime":1024.44,"endTime":1028.12,"body":"And this is something that At is the second point I wanted to have down. I"},{"speaker":"[bryan_boorstein]","startTime":1027.837,"endTime":1032.237,"body":"and third. You also use an example of a Dubell bench press which is limited"},{"speaker":"[aaron_straker]","startTime":1027.98,"endTime":1028.98,"body":"want talk about"},{"speaker":"[bryan_boorstein]","startTime":1032.397,"endTime":1035.6770000000001,"body":"by the tricepts, Usually, which is an extremely fastwitch muscle. So I"},{"speaker":"[bryan_boorstein]","startTime":1035.6770000000001,"endTime":1038.637,"body":"think for all of those reasons that was a that. an interesting example. I"},{"speaker":"[bryan_boorstein]","startTime":1038.717,"endTime":1041.837,"body":"just think important to point out to the listener that that Rep drop off"},{"speaker":"[bryan_boorstein]","startTime":1041.9969999999998,"endTime":1045.357,"body":"does depend on those kind of variables. but back to the point of kind of"},{"speaker":"[bryan_boorstein]","startTime":1046.237,"endTime":1047.277,"body":"Uh, what you were saying"},{"speaker":"[bryan_boorstein]","startTime":1048.397,"endTime":1052.717,"body":"is that I a hundred percent agree Like there. So what? I should have"},{"speaker":"[bryan_boorstein]","startTime":1052.877,"endTime":1056.637,"body":"qualified in the beginning? When I said the Rep drop off model is totally"},{"speaker":"[bryan_boorstein]","startTime":1056.717,"endTime":1061.677,"body":"fine as well, is Um that there is a point where they're dropping too low."},{"speaker":"[bryan_boorstein]","startTime":1061.917,"endTime":1066.157,"body":"Like if you start with fifteen and drop to eight, I think that's fine like"},{"speaker":"[bryan_boorstein]","startTime":1066.237,"endTime":1069.357,"body":"I. I think, If you prefer that model and you don't want to do the dynamic"},{"speaker":"[bryan_boorstein]","startTime":1069.517,"endTime":1072.797,"body":"of progression, then fifteen to eight is a fine drop off over three or"},{"speaker":"[bryan_boorstein]","startTime":1072.877,"endTime":1074.477,"body":"four, three to four sets. Um,"},{"speaker":"[bryan_boorstein]","startTime":1075.757,"endTime":1079.757,"body":"when you start starting at like twelve and end up at four or something like"},{"speaker":"[bryan_boorstein]","startTime":1079.837,"endTime":1083.037,"body":"that, or start at ten and end up at three or four, whatever it is like, if"},{"speaker":"[bryan_boorstein]","startTime":1083.117,"endTime":1086.557,"body":"you end up dropping below, I would say six, like five, five or six,"},{"speaker":"[bryan_boorstein]","startTime":1086.877,"endTime":1090.237,"body":"Probably six. If you're below six raps. You're probably not in the"},{"speaker":"[bryan_boorstein]","startTime":1090.317,"endTime":1094.317,"body":"hyperchy, zone. and you're probably at that point where you almost need to"},{"speaker":"[bryan_boorstein]","startTime":1094.397,"endTime":1099.197,"body":"add an extra set because the stimulus the hyperchfy stimulus from from that"},{"speaker":"[bryan_boorstein]","startTime":1099.277,"endTime":1103.037,"body":"set is probably lower than than it would be at like seven or eight reps."},{"speaker":"[bryan_boorstein]","startTime":1103.517,"endTime":1107.837,"body":"Um. So those are all kind of things to keep in mind, but to again to to"},{"speaker":"[bryan_boorstein]","startTime":1107.917,"endTime":1111.117,"body":"your point, the uh. The example I was thinking of when you were talking"},{"speaker":"[bryan_boorstein]","startTime":1111.277,"endTime":1114.237,"body":"about like you know you're doing five or six reps in. It's different"},{"speaker":"[bryan_boorstein]","startTime":1114.477,"endTime":1118.077,"body":"feeling than when you're doing like ten reps. It's like me on the pendulum"},{"speaker":"[bryan_boorstein]","startTime":1118.237,"endTime":1120.557,"body":"squat every time, like when I fail it."},{"speaker":"[aaron_straker]","startTime":1119.0,"endTime":1121.56,"body":"that was literally my Exact. Thatath was my."},{"speaker":"[aaron_straker]","startTime":1123.0,"endTime":1126.6,"body":"What? What created this thing with me on the Pendulum Squad like to Aity?"},{"speaker":"[bryan_boorstein]","startTime":1128.077,"endTime":1131.597,"body":"Yeah, so so literally it's like you do five reps and you feel like your"},{"speaker":"[bryan_boorstein]","startTime":1131.837,"endTime":1135.437,"body":"your failure is because your body is about to like, just collapse and break"},{"speaker":"[bryan_boorstein]","startTime":1135.597,"endTime":1139.197,"body":"and half. So you trying to get up As like some combination of your"},{"speaker":"[bryan_boorstein]","startTime":1139.357,"endTime":1143.357,"body":"aductors, your quads, your glut. You're you're moving your chest for it a"},{"speaker":"[bryan_boorstein]","startTime":1143.357,"endTime":1146.477,"body":"little bit like you're just bracing in all these different ways and there's"},{"speaker":"[bryan_boorstein]","startTime":1146.637,"endTime":1150.637,"body":"all these like contributions of musculure. But when you do the ten rep set"},{"speaker":"[bryan_boorstein]","startTime":1150.717,"endTime":1155.837,"body":"of pendulum, it's like literally, your quads are the thing that fails you."},{"speaker":"[bryan_boorstein]","startTime":1156.317,"endTime":1159.757,"body":"And so I a hundred percent relate to that example. And"},{"speaker":"[bryan_boorstein]","startTime":1161.037,"endTime":1162.717,"body":"um, I feel like"},{"speaker":"[bryan_boorstein]","startTime":1164.237,"endTime":1167.997,"body":"if you're going to use the lower side of the rep ranges, it would almost"},{"speaker":"[bryan_boorstein]","startTime":1168.237,"endTime":1172.797,"body":"make more sense to me to do more sets further from failure like the dayta"},{"speaker":"[bryan_boorstein]","startTime":1172.957,"endTime":1176.637,"body":"driven approach, Because then you're doing your pendulum squat and you're"},{"speaker":"[bryan_boorstein]","startTime":1176.717,"endTime":1179.357,"body":"using like you're doing like a set of five, but you're using like a eight"},{"speaker":"[bryan_boorstein]","startTime":1179.517,"endTime":1183.677,"body":"or ten r m weight with it, so that last wrap of five that you do is a very"},{"speaker":"[bryan_boorstein]","startTime":1183.837,"endTime":1187.437,"body":"stimulative rep to your quads, and you're not contributing from all the"},{"speaker":"[bryan_boorstein]","startTime":1187.517,"endTime":1192.397,"body":"other musculature. Um, so I think that that's one approach, but um, but the"},{"speaker":"[bryan_boorstein]","startTime":1192.477,"endTime":1194.477,"body":"dynamic of of progression is great because"},{"speaker":"[bryan_boorstein]","startTime":1195.517,"endTime":1197.517,"body":"it kind of ensures that you"},{"speaker":"[bryan_boorstein]","startTime":1199.757,"endTime":1203.437,"body":"stimulate the muscle you're trying to stimulate. And like you were saying,"},{"speaker":"[bryan_boorstein]","startTime":1203.597,"endTime":1206.397,"body":"if you go from the eighty five to the eighties to the seventy fives or"},{"speaker":"[bryan_boorstein]","startTime":1206.397,"endTime":1209.277,"body":"whatever, so that you're continuing to stay in the rep range and continue"},{"speaker":"[bryan_boorstein]","startTime":1209.597,"endTime":1213.837,"body":"to get what would be effective reps from every rep that you do Versus you"},{"speaker":"[bryan_boorstein]","startTime":1213.837,"endTime":1216.957,"body":"know, you get to a point where you're using the eighty five still, But"},{"speaker":"[bryan_boorstein]","startTime":1217.037,"endTime":1219.757,"body":"you're trying to grind out reps, and then your front delts are"},{"speaker":"[bryan_boorstein]","startTime":1219.837,"endTime":1223.757,"body":"contributing, your elbows popping out and just your leverages change as you"},{"speaker":"[bryan_boorstein]","startTime":1223.777,"endTime":1224.777,"body":"try to compensate."},{"speaker":"[aaron_straker]","startTime":1225.32,"endTime":1226.6,"body":"the last question. I have there."},{"speaker":"[aaron_straker]","startTime":1227.8,"endTime":1232.84,"body":"Another reason I really like it is. There are more. so. Let's be clear here"},{"speaker":"[aaron_straker]","startTime":1233.0,"endTime":1237.0,"body":"right when you're talking about Rep ranges and stuff like that when you"},{"speaker":"[aaron_straker]","startTime":1237.08,"endTime":1240.6,"body":"decide to increase your load is kind of subjective."},{"speaker":"[aaron_straker]","startTime":1242.2,"endTime":1246.6,"body":"Something that I have personally struggled with exce with the drop off Um"},{"speaker":"[aaron_straker]","startTime":1247.24,"endTime":1248.76,"body":"methodology is like when"},{"speaker":"[bryan_boorstein]","startTime":1248.417,"endTime":1249.417,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1249.08,"endTime":1253.24,"body":"is appropriate to increase load? Like let's say that rep range is ten to"},{"speaker":"[aaron_straker]","startTime":1253.24,"endTime":1259.08,"body":"twelve. my first set. I can get fourteen. On my second set I get maybe eleven"},{"speaker":"[aaron_straker]","startTime":1259.4,"endTime":1262.2,"body":"and then set three. I get like seven and I'm like Well,"},{"speaker":"[bryan_boorstein]","startTime":1262.097,"endTime":1263.097,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1262.6,"endTime":1266.44,"body":"set one's way over. Sau is right in the middle that three' way under and I'm"},{"speaker":"[aaron_straker]","startTime":1266.52,"endTime":1270.12,"body":"like when should I go up type of thing, So that one has always been kind of"},{"speaker":"[aaron_straker]","startTime":1270.2,"endTime":1273.64,"body":"tricky for me and I think what I've kind of ended up doing in the past is"},{"speaker":"[aaron_straker]","startTime":1273.72,"endTime":1276.2,"body":"sticking with a a weight way too long"},{"speaker":"[aaron_straker]","startTime":1277.8,"endTime":1281.56,"body":"because I'm I'm just undecided and then I'll end up like you know, I"},{"speaker":"[aaron_straker]","startTime":1281.64,"endTime":1284.76,"body":"remember. The example that comes to mind is like the the hammer strength,"},{"speaker":"[aaron_straker]","startTime":1285.0,"endTime":1287.4,"body":"like Um, Iso chest press machine, right,"},{"speaker":"[bryan_boorstein]","startTime":1287.297,"endTime":1288.297,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1287.48,"endTime":1290.92,"body":"obec. Okay, my rap range is like ten, ten to twelve. I would end up doing"},{"speaker":"[aaron_straker]","startTime":1291.08,"endTime":1295.16,"body":"like sixteen, Bec because the first set I can always progress because I'm"},{"speaker":"[aaron_straker]","startTime":1295.24,"endTime":1299.48,"body":"fresh. You know, et cetera that last that third set is still, would come up"},{"speaker":"[aaron_straker]","startTime":1299.56,"endTime":1303.56,"body":"at like nine or something like that, and I'm under the Rep range, so that"},{"speaker":"[aaron_straker]","startTime":1303.88,"endTime":1308.44,"body":"that's kind of. uh, I just in' in with personally, Or what would you suggest"},{"speaker":"[aaron_straker]","startTime":1308.68,"endTime":1312.12,"body":"like a client would do in in this particular kind of a scenario"},{"speaker":"[bryan_boorstein]","startTime":1312.157,"endTime":1316.637,"body":"So I actually program most people with the D, the Wp drop off approach"},{"speaker":"[bryan_boorstein]","startTime":1316.797,"endTime":1319.677,"body":"because I think it's just simpler to explain to a general pop,"},{"speaker":"[aaron_straker]","startTime":1319.34,"endTime":1320.34,"body":"It is."},{"speaker":"[bryan_boorstein]","startTime":1320.397,"endTime":1324.477,"body":"and Um and I, I always program with wide rep ranges, so you'll see me"},{"speaker":"[bryan_boorstein]","startTime":1324.557,"endTime":1327.997,"body":"program six to fifteen or eight to twenty, eight, fifteen,"},{"speaker":"[aaron_straker]","startTime":1327.74,"endTime":1328.74,"body":"Hey,"},{"speaker":"[bryan_boorstein]","startTime":1328.957,"endTime":1330.317,"body":"ten to twenty things like"},{"speaker":"[aaron_straker]","startTime":1330.06,"endTime":1331.06,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1330.477,"endTime":1335.757,"body":"that. And so my, my, My progression is basically when your tops set hits"},{"speaker":"[bryan_boorstein]","startTime":1335.837,"endTime":1339.757,"body":"the top of the repine, you increase weight on all sets. So like if you hit"},{"speaker":"[bryan_boorstein]","startTime":1339.917,"endTime":1344.237,"body":"fifteen and you end at eight, you're increasing next week because you first"},{"speaker":"[bryan_boorstein]","startTime":1344.337,"endTime":1345.337,"body":"hit fifteen."},{"speaker":"[aaron_straker]","startTime":1345.14,"endTime":1346.14,"body":"Okay, perfect,"},{"speaker":"[bryan_boorstein]","startTime":1345.757,"endTime":1349.597,"body":"Um, yeah, so I think that that's the simplest way to do it and it gives you"},{"speaker":"[bryan_boorstein]","startTime":1349.677,"endTime":1352.717,"body":"at least something to shoot for, And the cool thing about that is that you"},{"speaker":"[bryan_boorstein]","startTime":1352.797,"endTime":1354.957,"body":"get to shoot forward on your first set when you're freshested,"},{"speaker":"[aaron_straker]","startTime":1354.62,"endTime":1355.62,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1355.117,"endTime":1358.637,"body":"So you kind of get like a consistent metric of whether improvement is"},{"speaker":"[bryan_boorstein]","startTime":1358.577,"endTime":1359.577,"body":"happening or not."},{"speaker":"[aaron_straker]","startTime":1359.64,"endTime":1362.84,"body":"Okay, cool. Anything else you wantnna add on this one before I kind of um"},{"speaker":"[aaron_straker]","startTime":1362.98,"endTime":1363.98,"body":"shift a little bit."},{"speaker":"[bryan_boorstein]","startTime":1363.597,"endTime":1365.197,"body":"No, that's good. Yeah, I go for it."},{"speaker":"[aaron_straker]","startTime":1365.4,"endTime":1369.24,"body":"Okay, cool. So this all again? This stemmed from Um,"},{"speaker":"[aaron_straker]","startTime":1370.44,"endTime":1374.04,"body":"my my workouts this week, so I wanted to kind of just get your thoughts or"},{"speaker":"[aaron_straker]","startTime":1374.2,"endTime":1378.12,"body":"ideas around rearranging the exercise order of a program to give"},{"speaker":"[bryan_boorstein]","startTime":1377.697,"endTime":1378.697,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1378.36,"endTime":1382.04,"body":"greater rest between the same body part. For example, right now I'm doing an"},{"speaker":"[aaron_straker]","startTime":1382.04,"endTime":1385.96,"body":"upper lower split, so I'm training like pretty much my entire upper body on"},{"speaker":"[aaron_straker]","startTime":1386.28,"endTime":1390.28,"body":"one day. The way that the program is is written, or the way that, Uh, you"},{"speaker":"[aaron_straker]","startTime":1390.28,"endTime":1394.52,"body":"know many are. It would be like, Um, let's say this one's chest focus. So we"},{"speaker":"[aaron_straker]","startTime":1394.6,"endTime":1397.88,"body":"have like three chest exercises and then we have like some shoulder"},{"speaker":"[aaron_straker]","startTime":1398.12,"endTime":1401.96,"body":"exercises, maybe like one back exercise and like a trice."},{"speaker":"[aaron_straker]","startTime":1403.32,"endTime":1406.52,"body":"So yesterday I was like, you know what, I'm going to split things up and I'm"},{"speaker":"[aaron_straker]","startTime":1406.6,"endTime":1411.08,"body":"just going to move by my primaries or or or my biggest. So instead of doing"},{"speaker":"[aaron_straker]","startTime":1411.24,"endTime":1414.6,"body":"my three chest exercises in a row, I'm going to do it the first chest, and"},{"speaker":"[aaron_straker]","startTime":1414.6,"endTime":1418.28,"body":"then I'm going to go to my like my vertical back pulling. Then I'm going to"},{"speaker":"[aaron_straker]","startTime":1418.28,"endTime":1421.96,"body":"go to my shoulder like my first shoulder. So I was like taking my, like my"},{"speaker":"[aaron_straker]","startTime":1422.2,"endTime":1426.44,"body":"top move or my top movement for each body part except for tricipz. I, I,"},{"speaker":"[aaron_straker]","startTime":1426.52,"endTime":1430.12,"body":"obviously ured. I didn't last, but I went a chest movement. I did a back"},{"speaker":"[aaron_straker]","startTime":1430.36,"endTime":1434.28,"body":"movement. I did a shoulder movement, then I did. Uh, I think my second back"},{"speaker":"[aaron_straker]","startTime":1434.6,"endTime":1438.92,"body":"movement, a second chest, and then the the second shoulder, and what I found"},{"speaker":"[aaron_straker]","startTime":1439.16,"endTime":1443.88,"body":"is that like just by separating my two chest exercises by, I don't know,"},{"speaker":"[aaron_straker]","startTime":1443.96,"endTime":1446.52,"body":"Maybe another twenty thirty minutes I was able to"},{"speaker":"[aaron_straker]","startTime":1447.64,"endTime":1449.96,"body":"like perform much better on that"},{"speaker":"[bryan_boorstein]","startTime":1449.537,"endTime":1450.537,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1450.2,"endTime":1453.72,"body":"secondary chest exercise, which of course makes sense because we have more"},{"speaker":"[aaron_straker]","startTime":1453.88,"endTime":1456.28,"body":"rest in between. Do you think that"},{"speaker":"[aaron_straker]","startTime":1457.4,"endTime":1462.12,"body":"there is maybe any hypertrophic benefit to to doing something like this"},{"speaker":"[aaron_straker]","startTime":1462.36,"endTime":1467.4,"body":"because I can move more load at higher rep range is just by separating it, or"},{"speaker":"[aaron_straker]","startTime":1467.56,"endTime":1472.92,"body":"do you think that it may be a wash Because you know we know that metabolite"},{"speaker":"[aaron_straker]","startTime":1473.16,"endTime":1477.16,"body":"build up and those sort of thing has some Um contributing factor to to"},{"speaker":"[aaron_straker]","startTime":1477.32,"endTime":1479.96,"body":"hyperrophy, And just put your thoughts on this in general,"},{"speaker":"[bryan_boorstein]","startTime":1481.197,"endTime":1482.637,"body":"good question. Yeah, um,"},{"speaker":"[bryan_boorstein]","startTime":1483.757,"endTime":1489.997,"body":"I always program with alternating antagonist muscle groups. Um. I can't"},{"speaker":"[bryan_boorstein]","startTime":1490.237,"endTime":1494.237,"body":"even unless, unless the goal is metabolite effect, so in a metabolite cycle"},{"speaker":"[bryan_boorstein]","startTime":1494.317,"endTime":1497.917,"body":"like I would do it purposefully to create metabolites within a region and"},{"speaker":"[bryan_boorstein]","startTime":1497.997,"endTime":1501.597,"body":"then kind of move ont to the next region. Um. but yeah, I would say ninety"},{"speaker":"[bryan_boorstein]","startTime":1501.757,"endTime":1504.717,"body":"percent of the time my programming looks like alternating like you"},{"speaker":"[bryan_boorstein]","startTime":1504.877,"endTime":1506.077,"body":"described. Um."},{"speaker":"[bryan_boorstein]","startTime":1507.757,"endTime":1511.277,"body":"Yeah, I w. I would say even in my own programming it's that as well, and"},{"speaker":"[bryan_boorstein]","startTime":1511.357,"endTime":1514.957,"body":"the way I do. I for myself, I do it almost as a time saver 'cause like I"},{"speaker":"[bryan_boorstein]","startTime":1514.957,"endTime":1519.597,"body":"know, I want to rest four minutes between sets of chest. Um, so I'll go. Oh"},{"speaker":"[bryan_boorstein]","startTime":1519.677,"endTime":1523.117,"body":"you. you're talking about alterating exercises. So yeah, so I guess there's"},{"speaker":"[bryan_boorstein]","startTime":1523.277,"endTime":1524.877,"body":"multiple different ways you can do this."},{"speaker":"[bryan_boorstein]","startTime":1526.157,"endTime":1529.677,"body":"Sometimes I alternate sets of each. Like, if I want longer, rest is where I"},{"speaker":"[bryan_boorstein]","startTime":1529.497,"endTime":1530.497,"body":"was going with that, So"},{"speaker":"[aaron_straker]","startTime":1529.9,"endTime":1530.9,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1530.317,"endTime":1533.357,"body":"I would do like a set of chest rest, two minutes, a set of back rest two"},{"speaker":"[bryan_boorstein]","startTime":1533.437,"endTime":1536.477,"body":"minutes than then. I have four minutes before I have do my chests again."},{"speaker":"[bryan_boorstein]","startTime":1537.277,"endTime":1540.877,"body":"Um. but what you were saying is literally the same idea. It's like I"},{"speaker":"[bryan_boorstein]","startTime":1540.877,"endTime":1544.557,"body":"smashed chess. I hit my three sets of of bench or whatever. and then I give"},{"speaker":"[bryan_boorstein]","startTime":1544.717,"endTime":1547.517,"body":"myself twenty minutes while I go do some back. and then I'm back to like"},{"speaker":"[bryan_boorstein]","startTime":1547.597,"endTime":1551.197,"body":"doing flies or whatever it is, and then I do my rowe. Um, and that too,"},{"speaker":"[bryan_boorstein]","startTime":1551.357,"endTime":1554.477,"body":"Like, Yeah, I would say that's usually how I program for others"},{"speaker":"[bryan_boorstein]","startTime":1555.517,"endTime":1559.757,"body":"for myself. I don't generally alternate actual sets, and the reason I don't"},{"speaker":"[bryan_boorstein]","startTime":1559.917,"endTime":1563.197,"body":"program that in in other programs usually is because I don't know what"},{"speaker":"[bryan_boorstein]","startTime":1563.277,"endTime":1567.197,"body":"peoples setups are, and if they're able to necessarily move freely from"},{"speaker":"[bryan_boorstein]","startTime":1567.277,"endTime":1572.077,"body":"machine to machine, or or uh, occupy two different pieces of equipment at"},{"speaker":"[bryan_boorstein]","startTime":1571.897,"endTime":1572.897,"body":"the same time."},{"speaker":"[aaron_straker]","startTime":1572.46,"endTime":1573.46,"body":"Understood."},{"speaker":"[bryan_boorstein]","startTime":1572.877,"endTime":1576.797,"body":"But I do think that even al alternating sets back and forth is is a great"},{"speaker":"[bryan_boorstein]","startTime":1576.617,"endTime":1577.617,"body":"approach,"},{"speaker":"[bryan_boorstein]","startTime":1578.717,"endTime":1581.757,"body":"but for your example, like, yeah, that works too. I honestly think whatever"},{"speaker":"[bryan_boorstein]","startTime":1581.997,"endTime":1586.077,"body":"allows you to lift the most weight without unnecessarily extending your"},{"speaker":"[bryan_boorstein]","startTime":1586.557,"endTime":1591.677,"body":"cession makes the most sense. so um, a hundred percent Yes, I think the"},{"speaker":"[bryan_boorstein]","startTime":1591.757,"endTime":1596.157,"body":"one. there's a couple areas that you would want to be cautious with right."},{"speaker":"[bryan_boorstein]","startTime":1596.637,"endTime":1602.717,"body":"So you putting delts before chest is kind of in that grey area of what I"},{"speaker":"[bryan_boorstein]","startTime":1602.797,"endTime":1606.157,"body":"would say would be okay or not be cause. I think, uh, putting a a pulling"},{"speaker":"[bryan_boorstein]","startTime":1606.017,"endTime":1607.017,"body":"movement"},{"speaker":"[bryan_boorstein]","startTime":1607.917,"endTime":1611.117,"body":"after a chest and then going back to chest is fine because they directly"},{"speaker":"[bryan_boorstein]","startTime":1611.277,"endTime":1615.997,"body":"oppose each other. putting a lateral delt movement in there is going to"},{"speaker":"[bryan_boorstein]","startTime":1616.157,"endTime":1621.197,"body":"have some impact. I would think on stability in from the shoulders in your"},{"speaker":"[bryan_boorstein]","startTime":1621.357,"endTime":1626.317,"body":"next pressing exercise. So generally, if it's an upper body program for me,"},{"speaker":"[bryan_boorstein]","startTime":1626.397,"endTime":1630.637,"body":"it will go like pushpole pushpole, and then it will go into shoulders and"},{"speaker":"[bryan_boorstein]","startTime":1630.717,"endTime":1633.757,"body":"arms stuff. And then obviously you have the same issues where you would"},{"speaker":"[bryan_boorstein]","startTime":1633.837,"endTime":1637.277,"body":"never want to program like a bicept or of triceps before doing a back or a"},{"speaker":"[bryan_boorstein]","startTime":1637.357,"endTime":1640.877,"body":"chest movement. Um, unless you were specifically in like an arm"},{"speaker":"[bryan_boorstein]","startTime":1641.197,"endTime":1644.717,"body":"specialization cycle or a couple of other extenuating circumstances,"},{"speaker":"[aaron_straker]","startTime":1644.92,"endTime":1649.72,"body":"Yeah, I kind of split it up. Um. Based on I, man, I wish I could remember the"},{"speaker":"[aaron_straker]","startTime":1649.8,"endTime":1653.24,"body":"the research, but there I think there's been a couple, um, recurring, um"},{"speaker":"[aaron_straker]","startTime":1653.56,"endTime":1657.56,"body":"studies of a come out that like what you prioritize earliest in the in the"},{"speaker":"[bryan_boorstein]","startTime":1657.377,"endTime":1658.377,"body":"Yes,"},{"speaker":"[aaron_straker]","startTime":1657.64,"endTime":1661.88,"body":"training session is going to get like the best stimulus. and for me like my"},{"speaker":"[aaron_straker]","startTime":1662.04,"endTime":1664.36,"body":"chest just grows. You know, I mean. for years"},{"speaker":"[bryan_boorstein]","startTime":1663.937,"endTime":1664.937,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1664.68,"endTime":1668.76,"body":"I pretty much neglected it and it's still one of my best body parts, so I was"},{"speaker":"[aaron_straker]","startTime":1668.84,"endTime":1673.24,"body":"like. I. shoulders are my priority. Like I will do. I did my first cheest"},{"speaker":"[aaron_straker]","startTime":1673.56,"endTime":1677.0,"body":"exercise because it's just been fun progressing like the the low inclined"},{"speaker":"[aaron_straker]","startTime":1677.08,"endTime":1678.76,"body":"Dubell bench, So like that's make my"},{"speaker":"[bryan_boorstein]","startTime":1678.337,"endTime":1679.337,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1678.76,"endTime":1682.12,"body":"strength type one. I'm going to obviously put that first. But then I did like"},{"speaker":"[aaron_straker]","startTime":1682.28,"endTime":1686.28,"body":"my, my horizont or my like, lateral Delt and vertical pressing, Um. before I"},{"speaker":"[aaron_straker]","startTime":1686.36,"endTime":1689.56,"body":"went back to finish the rest of my chests, because like I'm okay with my"},{"speaker":"[aaron_straker]","startTime":1689.56,"endTime":1693.24,"body":"chest stuff dropping off. I, because shoulders are my priority. Um over that,"},{"speaker":"[bryan_boorstein]","startTime":1693.057,"endTime":1694.057,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1693.48,"endTime":1696.92,"body":"but yeah, I would. I wouldn a hundred percent agree if your chest is your"},{"speaker":"[aaron_straker]","startTime":1697.16,"endTime":1700.6,"body":"priority. doing your shoulders before that. you're They're going to fatigue"},{"speaker":"[aaron_straker]","startTime":1700.76,"endTime":1701.88,"body":"fatigue. You pressing?"},{"speaker":"[bryan_boorstein]","startTime":1701.457,"endTime":1702.457,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1701.58,"endTime":1702.58,"body":"For sure?"},{"speaker":"[bryan_boorstein]","startTime":1703.037,"endTime":1707.277,"body":"you may even want to just put shoulders first like in general I just put it"},{"speaker":"[bryan_boorstein]","startTime":1707.057,"endTime":1708.057,"body":"before everything."},{"speaker":"[aaron_straker]","startTime":1709.48,"endTime":1715.32,"body":"Yeah, I mean, I pr. I should. but then obviously that ches that Dumble Chess"},{"speaker":"[aaron_straker]","startTime":1715.4,"endTime":1718.28,"body":"press will drop off and I had a goal like. I want to see if I could hit like"},{"speaker":"[aaron_straker]","startTime":1718.3,"endTime":1719.3,"body":"the one tens or the one"},{"speaker":"[aaron_straker]","startTime":1719.4,"endTime":1724.68,"body":"fifteens. Um, Yeah, Yes, I know that that would directly impact that."},{"speaker":"[bryan_boorstein]","startTime":1719.677,"endTime":1721.437,"body":"right right, you have goals. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1727.277,"endTime":1729.597,"body":"strength goes over athletic goals For sure."},{"speaker":"[aaron_straker]","startTime":1729.8,"endTime":1731.4,"body":"Yeah, so I mean, okay, that was"},{"speaker":"[bryan_boorstein]","startTime":1731.057,"endTime":1732.057,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1731.48,"endTime":1735.0,"body":"really really cool. It's something that. I mean. I think I'm just it was like"},{"speaker":"[aaron_straker]","startTime":1735.08,"endTime":1738.36,"body":"a big eye opening thing. I was like Well, and that's another reason. why like"},{"speaker":"[aaron_straker]","startTime":1738.44,"endTime":1741.56,"body":"tracking your metrics like week to week is so important Because it was"},{"speaker":"[bryan_boorstein]","startTime":1741.457,"endTime":1742.457,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1741.88,"endTime":1746.04,"body":"on that secondary chest exercise. I was like Okay, like I'm going to add, you"},{"speaker":"[aaron_straker]","startTime":1746.12,"endTime":1749.24,"body":"know five pounds, because I'm splitting it up. you know, I think and I like"},{"speaker":"[aaron_straker]","startTime":1749.32,"endTime":1751.0,"body":"smashed through and I was like, Oh, wow,"},{"speaker":"[bryan_boorstein]","startTime":1750.737,"endTime":1751.737,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1751.16,"endTime":1754.2,"body":"and then I added like another five and I was still able to like"},{"speaker":"[bryan_boorstein]","startTime":1753.777,"endTime":1754.777,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1754.28,"endTime":1759.0,"body":"match raps from last week. Um, I'm like that's that's pretty substantial for"},{"speaker":"[aaron_straker]","startTime":1759.08,"endTime":1761.88,"body":"a one week change just by moving it like twenty"},{"speaker":"[bryan_boorstein]","startTime":1761.697,"endTime":1762.697,"body":"yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1762.12,"endTime":1763.88,"body":"minutes back in my exercise order"},{"speaker":"[bryan_boorstein]","startTime":1763.817,"endTime":1764.817,"body":"I know."},{"speaker":"[aaron_straker]","startTime":1764.2,"endTime":1769.16,"body":"that I could perform an extra ten pounds for the same amount of reps. Um, so"},{"speaker":"[aaron_straker]","startTime":1768.82,"endTime":1769.82,"body":"it was like"},{"speaker":"[bryan_boorstein]","startTime":1769.137,"endTime":1770.137,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":1769.56,"endTime":1772.68,"body":"this is something I want to talk to Brian around tomorrow, so it was pretty"},{"speaker":"[aaron_straker]","startTime":1772.38,"endTime":1773.38,"body":"cool."},{"speaker":"[bryan_boorstein]","startTime":1774.637,"endTime":1779.277,"body":"I. Yeah, I noticed the same thing too, because I uh, always did inclined"},{"speaker":"[bryan_boorstein]","startTime":1779.357,"endTime":1783.757,"body":"dumbbell press first, and then throughout my whole cut I was doing dumbbell"},{"speaker":"[bryan_boorstein]","startTime":1783.917,"endTime":1790.317,"body":"fly press, and then going into Dubell incline press. And uh, because I was"},{"speaker":"[bryan_boorstein]","startTime":1790.477,"endTime":1794.237,"body":"carrying that fatigue from the dumbbell fly press into the incline press. I"},{"speaker":"[bryan_boorstein]","startTime":1794.237,"endTime":1798.717,"body":"was using fifteen pounds less for the same reps that I was using when I was"},{"speaker":"[bryan_boorstein]","startTime":1798.797,"endTime":1802.877,"body":"doing the Dubell press first. Um, And that's even with alternating uh, back"},{"speaker":"[bryan_boorstein]","startTime":1803.037,"endTime":1808.637,"body":"and forth with the Uh with the pull downs. So I think that you know that"},{"speaker":"[bryan_boorstein]","startTime":1808.877,"endTime":1810.797,"body":"speaks to your point that an extra"},{"speaker":"[bryan_boorstein]","startTime":1812.077,"endTime":1814.717,"body":"ten minutes of rest on top of that makes a huge difference."},{"speaker":"[aaron_straker]","startTime":1814.7,"endTime":1815.7,"body":"cool."},{"speaker":"[aaron_straker]","startTime":1815.98,"endTime":1816.98,"body":"Okay, so"},{"speaker":"[bryan_boorstein]","startTime":1816.297,"endTime":1817.297,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":1816.76,"endTime":1820.6,"body":"I've one more thing I wanted to talk, Uh, kick, kick a kick over you that. I"},{"speaker":"[bryan_boorstein]","startTime":1820.217,"endTime":1821.217,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1821.08,"endTime":1825.72,"body":"man. I'm telling you guys, Wh when? when I started focusing on my workouts"},{"speaker":"[aaron_straker]","startTime":1825.8,"endTime":1828.6,"body":"right with with that airplane mode thing, like my, the thoughts and stuff"},{"speaker":"[aaron_straker]","startTime":1828.76,"endTime":1833.48,"body":"I've've been kicking up, have just been fantastic. So another disappearly"},{"speaker":"[aaron_straker]","startTime":1833.56,"endTime":1836.2,"body":"kind of conjecture. I'm really just looking at. Ah, your thoughtsurrounded"},{"speaker":"[aaron_straker]","startTime":1836.1,"endTime":1837.1,"body":"Brian. So"},{"speaker":"[bryan_boorstein]","startTime":1836.457,"endTime":1837.457,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1836.92,"endTime":1840.76,"body":"since like progressing hypertrophy, Right is somewhat different from"},{"speaker":"[aaron_straker]","startTime":1840.84,"endTime":1842.44,"body":"progressing strength. Um,"},{"speaker":"[aaron_straker]","startTime":1843.96,"endTime":1848.68,"body":"in that like hypertrophy, you can't like force feed hypertrophy right, it's"},{"speaker":"[aaron_straker]","startTime":1848.76,"endTime":1852.2,"body":"a. It's a you. You provided a stimulus. your body adapts type of thing, and"},{"speaker":"[aaron_straker]","startTime":1852.28,"endTime":1856.76,"body":"then you kind of repeat that cycle. Would you think that possibly progressing"},{"speaker":"[aaron_straker]","startTime":1856.92,"endTime":1863.0,"body":"on purpose slightly slower rather than faster, might extend your window of"},{"speaker":"[aaron_straker]","startTime":1863.24,"endTime":1867.56,"body":"progression opportunity? while, because you can mitigate the amount of"},{"speaker":"[aaron_straker]","startTime":1867.64,"endTime":1871.4,"body":"fatigue accumulating, so the example I'm kind of thinking of is like, Let's"},{"speaker":"[aaron_straker]","startTime":1871.48,"endTime":1875.48,"body":"say I just tried to increase ten pounds per week, right. I'm going"},{"speaker":"[bryan_boorstein]","startTime":1875.217,"endTime":1876.217,"body":"mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1875.64,"endTime":1880.36,"body":"to by in doing so increase my rate of fatigue because it's more load more."},{"speaker":"[aaron_straker]","startTime":1880.52,"endTime":1884.36,"body":"You know, central, uh, morcaneslo type of thing, Instead of that, What"},{"speaker":"[aaron_straker]","startTime":1884.44,"endTime":1888.6,"body":"happens if I were to? Maybe not necessary, I wrote down microloading here,"},{"speaker":"[aaron_straker]","startTime":1888.6,"endTime":1892.04,"body":"but maybe just a two and a half pound increases instead. so I cut that in"},{"speaker":"[aaron_straker]","startTime":1892.12,"endTime":1898.52,"body":"half. Um, do we think that that five pound increase would provide equal"},{"speaker":"[aaron_straker]","startTime":1899.0,"endTime":1904.12,"body":"amount of hypertrific benefit that would match the rate of fatigue"},{"speaker":"[aaron_straker]","startTime":1904.28,"endTime":1908.68,"body":"accumulation? Or do we think that, potentially maybe me by amusing the work"},{"speaker":"[aaron_straker]","startTime":1908.92,"endTime":1913.96,"body":"term microloading, but can still provide sufficient stimulus to produce"},{"speaker":"[aaron_straker]","startTime":1914.2,"endTime":1919.56,"body":"hypertrophy while mitigating the rate of fatigue accumulation? and that maybe"},{"speaker":"[bryan_boorstein]","startTime":1919.217,"endTime":1920.217,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1919.8,"endTime":1923.8,"body":"we can extend a training block from like five to six weeks to maybe eight to"},{"speaker":"[aaron_straker]","startTime":1923.96,"endTime":1926.76,"body":"nine because fatigue is accumulating at a slower rate,"},{"speaker":"[bryan_boorstein]","startTime":1928.157,"endTime":1931.677,"body":"Yeah, it's a like total area under the curve right, So"},{"speaker":"[bryan_boorstein]","startTime":1933.917,"endTime":1937.357,"body":"if you, if you, adding ten pounds to a lift"},{"speaker":"[bryan_boorstein]","startTime":1938.477,"endTime":1943.677,"body":"puts you into a space where you are now doing a zero r. I left and by"},{"speaker":"[bryan_boorstein]","startTime":1943.917,"endTime":1948.877,"body":"micro loading, you're able to still progress, but maintain one to two r, i"},{"speaker":"[bryan_boorstein]","startTime":1948.957,"endTime":1952.637,"body":"r, or whatever, Then, Yes, I think over the long term that compounds and"},{"speaker":"[bryan_boorstein]","startTime":1952.717,"endTime":1957.037,"body":"you are able to extend your cycle, But if you are microloading and you're"},{"speaker":"[bryan_boorstein]","startTime":1957.277,"endTime":1961.437,"body":"still going to zero r. i r. It doesn't matter whether it's ten pounds"},{"speaker":"[bryan_boorstein]","startTime":1961.517,"endTime":1965.437,"body":"heavier or ten pounds lighter or nine pounds lighter or whatever it is,"},{"speaker":"[bryan_boorstein]","startTime":1966.077,"endTime":1970.317,"body":"It's still that same a impact on the body, so I don't know that that"},{"speaker":"[bryan_boorstein]","startTime":1970.477,"endTime":1974.957,"body":"necessarily would increase the span of the cycle, right, um,"},{"speaker":"[bryan_boorstein]","startTime":1977.117,"endTime":1979.117,"body":"I th. I. I. I still think this almost like"},{"speaker":"[aaron_straker]","startTime":1978.78,"endTime":1979.78,"body":"S."},{"speaker":"[bryan_boorstein]","startTime":1979.197,"endTime":1982.957,"body":"is super related to the dynamic double progression conversation we had"},{"speaker":"[bryan_boorstein]","startTime":1983.117,"endTime":1988.637,"body":"earlier, because ultimately, like the pinnacle of progression is to not"},{"speaker":"[bryan_boorstein]","startTime":1989.117,"endTime":1994.077,"body":"try to progress. It's just to to lift weights and go through life, and one"},{"speaker":"[bryan_boorstein]","startTime":1994.237,"endTime":1997.677,"body":"day you look up and you're like fock. That's really easy Now. I don't think"},{"speaker":"[bryan_boorstein]","startTime":1997.757,"endTime":2001.277,"body":"that that that's hard enough. I need to add weight like that's kind of the"},{"speaker":"[bryan_boorstein]","startTime":2001.197,"endTime":2005.197,"body":"the thinking about it right. but I suck at this. I'm the worst. The amount"},{"speaker":"[bryan_boorstein]","startTime":2005.357,"endTime":2009.437,"body":"of times that I actually didn't experiment last year and I, I didn't record"},{"speaker":"[bryan_boorstein]","startTime":2009.757,"endTime":2012.717,"body":"my lifts for like a month or a month and a half, and I was just like I'm"},{"speaker":"[bryan_boorstein]","startTime":2012.797,"endTime":2015.917,"body":"going to do this method where I just like feel for the day. whatever I"},{"speaker":"[bryan_boorstein]","startTime":2015.997,"endTime":2021.277,"body":"should hit. You know, and like what happened was, it starts feeling really"},{"speaker":"[bryan_boorstein]","startTime":2021.437,"endTime":2024.557,"body":"hard. Like almost immediately, like you get to four r. I r. You're like"},{"speaker":"[bryan_boorstein]","startTime":2024.717,"endTime":2028.157,"body":"Whoa. This is hard, right and then if you don't have a number you're"},{"speaker":"[bryan_boorstein]","startTime":2028.317,"endTime":2031.757,"body":"shooting for, it's really easy to convince yourself in the middle of a set"},{"speaker":"[bryan_boorstein]","startTime":2031.837,"endTime":2036.157,"body":"of lag extensions or hack squats that you know nine is good. I don't need"},{"speaker":"[bryan_boorstein]","startTime":2036.397,"endTime":2041.997,"body":"ten or ten is good. I don't need eleven or whatever it is, and so yes, in a"},{"speaker":"[bryan_boorstein]","startTime":2042.157,"endTime":2046.237,"body":"perfect world If you were a robot and you could just work to what is"},{"speaker":"[bryan_boorstein]","startTime":2047.517,"endTime":2051.917,"body":"one or two. R. I r. every single session and be blind to whether you have"},{"speaker":"[bryan_boorstein]","startTime":2051.9970000000003,"endTime":2056.6369999999997,"body":"to progress or not. then I think that that is the pinnacle of what you want"},{"speaker":"[bryan_boorstein]","startTime":2056.717,"endTime":2059.917,"body":"to achieve. Like that would be that would be awesome. I would be so jealous"},{"speaker":"[bryan_boorstein]","startTime":2060.077,"endTime":2063.117,"body":"of anybody that could be like. Yeah, I just like you know, go in, do my"},{"speaker":"[bryan_boorstein]","startTime":2063.197,"endTime":2066.9570000000003,"body":"thing and then I record myself afterwards. and No, No, any percent of the"},{"speaker":"[bryan_boorstein]","startTime":2066.9570000000003,"endTime":2069.9970000000003,"body":"time I aprush. I don't know how it happened. It just happened. you know"},{"speaker":"[bryan_boorstein]","startTime":2070.237,"endTime":2072.237,"body":"like that. That doesn't happen. Though,"},{"speaker":"[aaron_straker]","startTime":2071.98,"endTime":2072.98,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2072.397,"endTime":2076.557,"body":"right, so for me like, I love microloading and I don't even think two point"},{"speaker":"[bryan_boorstein]","startTime":2076.717,"endTime":2078.477,"body":"five pounds is small enough because"},{"speaker":"[aaron_straker]","startTime":2078.14,"endTime":2079.14,"body":"No,"},{"speaker":"[bryan_boorstein]","startTime":2078.797,"endTime":2081.677,"body":"two twenty five pounds, you're going to butt up against failure really"},{"speaker":"[bryan_boorstein]","startTime":2081.837,"endTime":2086.317,"body":"quickly, like depending on the lift. Um, two point five pounds might be a"},{"speaker":"[bryan_boorstein]","startTime":2086.317,"endTime":2089.357,"body":"good number when you're lifting five hundred on a leg press. and then you"},{"speaker":"[bryan_boorstein]","startTime":2089.437,"endTime":2092.637,"body":"go up two point five and then you go up two point five or whatever. But two"},{"speaker":"[bryan_boorstein]","startTime":2092.717,"endTime":2096.477,"body":"hundred two point five pounds on like Emiler. Raise would be absurd, but"},{"speaker":"[bryan_boorstein]","startTime":2096.477,"endTime":2099.117,"body":"like two point five, even on a bench press, If're bench pressing two"},{"speaker":"[bryan_boorstein]","startTime":2099.197,"endTime":2103.277,"body":"hundred, and you go to two, two, oh, two point five. That's a much bigger"},{"speaker":"[bryan_boorstein]","startTime":2103.517,"endTime":2106.717,"body":"increase than it is against five hundred pounds. so I, I really like the"},{"speaker":"[bryan_boorstein]","startTime":2106.797,"endTime":2111.917,"body":"idea of loading uh point five to one percent of the of the lift each week,"},{"speaker":"[bryan_boorstein]","startTime":2112.637,"endTime":2116.557,"body":"and I just kind of do that endlessly until I reach a point where I'm like"},{"speaker":"[bryan_boorstein]","startTime":2116.637,"endTime":2119.917,"body":"man fatigue'. really high. I'm really struggling to match reps, and I don't"},{"speaker":"[bryan_boorstein]","startTime":2119.997,"endTime":2124.877,"body":"feel recovered and like I can usually make my my times now last, you know,"},{"speaker":"[bryan_boorstein]","startTime":2125.037,"endTime":2129.837,"body":"seven to ten weeks to your to your point, Uh, whereas before when I was"},{"speaker":"[bryan_boorstein]","startTime":2129.917,"endTime":2132.637,"body":"following more of that like Isratallian approach, where I was adding five"},{"speaker":"[bryan_boorstein]","startTime":2132.797,"endTime":2135.997,"body":"pounds every week, No matter what, I would butt up against the need for a"},{"speaker":"[bryan_boorstein]","startTime":2136.077,"endTime":2139.037,"body":"deload after four or five weeks, you know, like clockwork"},{"speaker":"[aaron_straker]","startTime":2139.4,"endTime":2143.64,"body":"yeah, yeah, cool. So to kind of boil that down and I will try and boil it"},{"speaker":"[aaron_straker]","startTime":2143.72,"endTime":2146.84,"body":"down for myself, And then hopefully I do a sufficient job for the listeners"},{"speaker":"[aaron_straker]","startTime":2146.92,"endTime":2150.6,"body":"as well. Is obviously the microloading right, get grabbing some change"},{"speaker":"[aaron_straker]","startTime":2150.84,"endTime":2153.32,"body":"plates, which are actually pretty cheap, which should, because"},{"speaker":"[bryan_boorstein]","startTime":2152.977,"endTime":2153.977,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2153.48,"endTime":2154.92,"body":"they weigh pretty much, of"},{"speaker":"[bryan_boorstein]","startTime":2154.577,"endTime":2155.577,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2154.62,"endTime":2155.62,"body":"course,"},{"speaker":"[aaron_straker]","startTime":2156.84,"endTime":2161.96,"body":"And then, assuming that you in microloading you can consistently match your"},{"speaker":"[aaron_straker]","startTime":2162.12,"endTime":2164.2,"body":"Rrir from the previous week while"},{"speaker":"[bryan_boorstein]","startTime":2164.017,"endTime":2165.017,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2164.44,"endTime":2167.56,"body":"increasing load a little bit. so we don't want to increase load at the"},{"speaker":"[aaron_straker]","startTime":2167.8,"endTime":2172.36,"body":"expense of going to failure Now, because that is obviously going to um"},{"speaker":"[aaron_straker]","startTime":2172.84,"endTime":2175.32,"body":"dramatically increase your fatigue. You can"},{"speaker":"[bryan_boorstein]","startTime":2175.137,"endTime":2176.137,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2175.48,"endTime":2181.24,"body":"potentially extend your Um block for maybe an extra three or four weeks or"},{"speaker":"[aaron_straker]","startTime":2181.24,"endTime":2184.28,"body":"something like that, thus hopefully producing a littlet more hyperriphic"},{"speaker":"[aaron_straker]","startTime":2184.52,"endTime":2188.44,"body":"stimulus. Um, and extending that you know over compounding over timee it can"},{"speaker":"[aaron_straker]","startTime":2188.52,"endTime":2190.36,"body":"get hopefully a little bit more gains out of"},{"speaker":"[aaron_straker]","startTime":2190.44,"endTime":2207.8,"body":"thats."},{"speaker":"[bryan_boorstein]","startTime":2191.997,"endTime":2195.037,"body":"Yeah, for sure, and then I think that even if like, I guess it depends"},{"speaker":"[bryan_boorstein]","startTime":2195.197,"endTime":2198.237,"body":"where you trained, but say. You're training at one to two r, i r. and then"},{"speaker":"[bryan_boorstein]","startTime":2198.297,"endTime":2199.297,"body":"you have a week where"},{"speaker":"[bryan_boorstein]","startTime":2200.397,"endTime":2204.077,"body":"you end up butting up against failure. I don't even think that that's the"},{"speaker":"[bryan_boorstein]","startTime":2204.157,"endTime":2208.637,"body":"end of the world, because we know that preparedness changes day to day Like"},{"speaker":"[bryan_boorstein]","startTime":2209.037,"endTime":2212.797,"body":"if you're following the the dynamic Ofle progression model, then Yes, I"},{"speaker":"[bryan_boorstein]","startTime":2212.877,"endTime":2216.397,"body":"think that you would in fact, want to be like. Okay, you know, I lost a rep"},{"speaker":"[bryan_boorstein]","startTime":2216.557,"endTime":2219.837,"body":"from last week and it is what it is and I'll get that rap back next week,"},{"speaker":"[bryan_boorstein]","startTime":2219.997,"endTime":2223.757,"body":"right. I think in the microloading model and what I've found successful for"},{"speaker":"[bryan_boorstein]","startTime":2223.997,"endTime":2228.557,"body":"myself is I really do just try to match reps every week, So I look at my"},{"speaker":"[bryan_boorstein]","startTime":2228.637,"endTime":2232.077,"body":"log book. I'm like Okay, I got ten last week. I'm in at one pound and I'm"},{"speaker":"[bryan_boorstein]","startTime":2232.157,"endTime":2236.717,"body":"going to get ten again. And if that butts me up against failure, I'm okay"},{"speaker":"[bryan_boorstein]","startTime":2236.877,"endTime":2241.677,"body":"with that because I know that preparedness changes week to week. If that"},{"speaker":"[bryan_boorstein]","startTime":2241.837,"endTime":2245.037,"body":"happens a second week in a row, I'm raising my eyebrows and I'm like Okay."},{"speaker":"[bryan_boorstein]","startTime":2245.117,"endTime":2249.117,"body":"I hit failure twice, but usually what will happen unless I really do need a"},{"speaker":"[bryan_boorstein]","startTime":2249.197,"endTime":2253.277,"body":"deload. Is that by the second or third week I'll hit the same reps again,"},{"speaker":"[bryan_boorstein]","startTime":2253.437,"endTime":2257.517,"body":"but I'll be back to being one to two reps shy of failure. Um, because my"},{"speaker":"[bryan_boorstein]","startTime":2257.597,"endTime":2260.957,"body":"preparor dis improved and I felt better going into it, et cetera et cetera."},{"speaker":"[bryan_boorstein]","startTime":2261.197,"endTime":2265.117,"body":"so Um, I'm not scared of buttting up against failure, but I just think that"},{"speaker":"[bryan_boorstein]","startTime":2265.197,"endTime":2268.797,"body":"you look at that with an eyebrow raised and you're like Okay. let's see"},{"speaker":"[bryan_boorstein]","startTime":2268.877,"endTime":2271.997,"body":"what happens next week. And if I keep buting up against failure then maybe"},{"speaker":"[bryan_boorstein]","startTime":2272.157,"endTime":2273.197,"body":"it's time for a deload."},{"speaker":"[aaron_straker]","startTime":2273.16,"endTime":2276.12,"body":"Yeah, that was a really good point to bring up is because, especially that"},{"speaker":"[aaron_straker]","startTime":2276.2,"endTime":2277.56,"body":"preparedness changes with"},{"speaker":"[bryan_boorstein]","startTime":2277.777,"endTime":2278.777,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2278.2,"endTime":2280.68,"body":"myriadta factors outside the gym."},{"speaker":"[bryan_boorstein]","startTime":2281.457,"endTime":2282.457,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2282.44,"endTime":2286.28,"body":"I mean that's all I had from from those uh, kind of muings of of my brain"},{"speaker":"[aaron_straker]","startTime":2286.5,"endTime":2287.5,"body":"last night in the gym,"},{"speaker":"[bryan_boorstein]","startTime":2287.177,"endTime":2288.177,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":2287.72,"endTime":2290.6,"body":"But uh, those were a fantastic way questions answer."},{"speaker":"[bryan_boorstein]","startTime":2288.877,"endTime":2293.037,"body":"I love it. No, keep them coming, because I feel like these make for really"},{"speaker":"[bryan_boorstein]","startTime":2293.197,"endTime":2295.837,"body":"good pockass episodes because they're kind of like discussions. There'"},{"speaker":"[bryan_boorstein]","startTime":2296.077,"endTime":2300.077,"body":"things that that are really happening with somebody in a real training"},{"speaker":"[bryan_boorstein]","startTime":2300.237,"endTime":2303.597,"body":"environment that are like real thoughts that are impacting your training"},{"speaker":"[bryan_boorstein]","startTime":2303.757,"endTime":2307.517,"body":"throughout that time. So Um, keep sayying on airplane mode and let's keep"},{"speaker":"[bryan_boorstein]","startTime":2307.597,"endTime":2308.637,"body":"having these conversations."},{"speaker":"[aaron_straker]","startTime":2308.76,"endTime":2312.28,"body":"Yeah, do you want to Ah, handle this question that came into vi. a Dm,"},{"speaker":"[bryan_boorstein]","startTime":2313.757,"endTime":2316.157,"body":"Yeah, totally. so this was actually a."},{"speaker":"[bryan_boorstein]","startTime":2316.577,"endTime":2317.577,"body":"a, um,"},{"speaker":"[bryan_boorstein]","startTime":2317.597,"endTime":2321.117,"body":"a topic of conversation in the Paragon group"},{"speaker":"[aaron_straker]","startTime":2321.34,"endTime":2322.34,"body":"Oh, perfect"},{"speaker":"[bryan_boorstein]","startTime":2321.997,"endTime":2326.157,"body":"And so our moderator who is Superrad Ain."},{"speaker":"[bryan_boorstein]","startTime":2327.277,"endTime":2330.477,"body":"she was like, Hey, you guys should talk about this on the podcast because"},{"speaker":"[bryan_boorstein]","startTime":2330.637,"endTime":2333.277,"body":"you know everyone was really curious about it and it was a very interesting"},{"speaker":"[bryan_boorstein]","startTime":2333.437,"endTime":2336.077,"body":"topic. She's like you know, Tell us talk about it long form and kind of get"},{"speaker":"[bryan_boorstein]","startTime":2336.157,"endTime":2340.237,"body":"some insight into this. So basically the general question was"},{"speaker":"[bryan_boorstein]","startTime":2343.757,"endTime":2349.117,"body":"the periodization of nutrition with the periodization of training. Should"},{"speaker":"[bryan_boorstein]","startTime":2349.277,"endTime":2353.357,"body":"we Ca cut during a strength cycle or cut during a hypertrophy cycle? what"},{"speaker":"[bryan_boorstein]","startTime":2353.517,"endTime":2358.157,"body":"are the pros and cons of balking or cutting during strength or hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":2357.937,"endTime":2358.937,"body":"cycles"},{"speaker":"[bryan_boorstein]","startTime":2359.917,"endTime":2362.877,"body":"cool? So I do have a number of thoughts on this,"},{"speaker":"[bryan_boorstein]","startTime":2363.997,"endTime":2368.557,"body":"Ah, and I think that some of my thoughts on this matter are actually"},{"speaker":"[bryan_boorstein]","startTime":2368.797,"endTime":2373.517,"body":"influenced recently by our boys zach, and Josh at day to German strength."},{"speaker":"[bryan_boorstein]","startTime":2374.477,"endTime":2379.197,"body":"So one of the things that uh, that they kind of mentioned in passing on the"},{"speaker":"[bryan_boorstein]","startTime":2379.277,"endTime":2383.917,"body":"cycle was kind of in on the podcast was in relation to this idea. So"},{"speaker":"[bryan_boorstein]","startTime":2384.477,"endTime":2389.277,"body":"essentially what what my belief system is influenced by by their input is"},{"speaker":"[bryan_boorstein]","startTime":2389.437,"endTime":2394.557,"body":"that weight maintenance is best during a strength phase. You don't want to"},{"speaker":"[bryan_boorstein]","startTime":2394.637,"endTime":2397.917,"body":"go up too much. You don't want to go down too much. You definitely don't"},{"speaker":"[bryan_boorstein]","startTime":2397.997,"endTime":2400.317,"body":"want to be decreasing body weight because"},{"speaker":"[bryan_boorstein]","startTime":2401.517,"endTime":2404.237,"body":"you're then going to lose muscle because you're not training in"},{"speaker":"[bryan_boorstein]","startTime":2404.317,"endTime":2409.517,"body":"hypertrophic rep ranges, and you're going to see performance decrease more"},{"speaker":"[bryan_boorstein]","startTime":2409.597,"endTime":2412.477,"body":"than likely if you're lifting sets of one two and three in a strength"},{"speaker":"[bryan_boorstein]","startTime":2412.637,"endTime":2416.237,"body":"phase, Not to mention you don't have the nutrition backing to support you"},{"speaker":"[bryan_boorstein]","startTime":2416.397,"endTime":2419.037,"body":"being in a strength phase and lifting really heavy weights, So I think the"},{"speaker":"[bryan_boorstein]","startTime":2419.037,"endTime":2422.317,"body":"prevalence of injury would increase if you're lifting one's two and threes"},{"speaker":"[bryan_boorstein]","startTime":2422.397,"endTime":2426.237,"body":"in a deficit as well. so the worst thing of all of these is to be an a"},{"speaker":"[bryan_boorstein]","startTime":2426.397,"endTime":2428.397,"body":"deficit during a strength phase. Don't do that."},{"speaker":"[bryan_boorstein]","startTime":2430.557,"endTime":2434.317,"body":"Weight maintenance is best during a strength phase, but why wouldn't it be"},{"speaker":"[bryan_boorstein]","startTime":2434.397,"endTime":2439.517,"body":"best in my opinion to be gaining weight in a strength phase? Because the,"},{"speaker":"[bryan_boorstein]","startTime":2439.437,"endTime":2442.957,"body":"the, the reality is that if you gain weight in a strength phase, your"},{"speaker":"[bryan_boorstein]","startTime":2443.117,"endTime":2444.237,"body":"strength will go up."},{"speaker":"[bryan_boorstein]","startTime":2445.437,"endTime":2448.397,"body":"So that's part of the reason that I don't like you gaining in a strength"},{"speaker":"[bryan_boorstein]","startTime":2448.557,"endTime":2452.077,"body":"phase, because then your strength progress is almost like a facade. It's a"},{"speaker":"[aaron_straker]","startTime":2451.78,"endTime":2452.78,"body":"Sss."},{"speaker":"[bryan_boorstein]","startTime":2452.237,"endTime":2456.797,"body":"result of the fact that mass moves mass, so I don't even know that you can"},{"speaker":"[bryan_boorstein]","startTime":2456.877,"endTime":2460.157,"body":"be confident that those strengthins are yours to keep. They might just be a"},{"speaker":"[bryan_boorstein]","startTime":2460.157,"endTime":2463.197,"body":"factor of you being in a mass. they might not be. You may have actually"},{"speaker":"[bryan_boorstein]","startTime":2463.437,"endTime":2468.397,"body":"gained strength, but in the uh, desire to have better diagnostics. I think"},{"speaker":"[bryan_boorstein]","startTime":2468.477,"endTime":2471.997,"body":"that being weight maintenance in the strength phase is best so that you can"},{"speaker":"[bryan_boorstein]","startTime":2472.157,"endTime":2478.957,"body":"ensure that you, uh that your strength is yours, and also the fact that uh,"},{"speaker":"[bryan_boorstein]","startTime":2479.197,"endTime":2483.197,"body":"the day to driven guys brought up is that you don't want your leverages"},{"speaker":"[bryan_boorstein]","startTime":2483.357,"endTime":2487.037,"body":"changing, or the way that you feel squishy under a bar on a bench, or any"},{"speaker":"[bryan_boorstein]","startTime":2487.197,"endTime":2490.877,"body":"of these things. that. If you're gaining weight, Um, in a strength phase,"},{"speaker":"[bryan_boorstein]","startTime":2491.037,"endTime":2494.237,"body":"this will change the number of belt holes you have to use. It'll change the"},{"speaker":"[bryan_boorstein]","startTime":2494.237,"endTime":2497.997,"body":"way you set up for a dead lift. or uh. how far the bar moves in your bench"},{"speaker":"[bryan_boorstein]","startTime":2498.237,"endTime":2502.477,"body":"press. Like you know, twenty pounds on your body can make your bench press"},{"speaker":"[bryan_boorstein]","startTime":2502.637,"endTime":2507.917,"body":"an inch, Um. smaller range of motion. So again, this could change the the"},{"speaker":"[bryan_boorstein]","startTime":2507.997,"endTime":2510.317,"body":"strength inputs that you're getting. You're like, Oh, my bench is"},{"speaker":"[bryan_boorstein]","startTime":2510.317,"endTime":2512.877,"body":"increasing. This is amazing. Well, you're actually just not using as much"},{"speaker":"[bryan_boorstein]","startTime":2512.957,"endTime":2516.957,"body":"range of motion because you now weigh more. Um. So that would be kind of my"},{"speaker":"[bryan_boorstein]","startTime":2517.037,"endTime":2520.877,"body":"general thoughts on the strength phase, which leaves us the hyperture Fe"},{"speaker":"[bryan_boorstein]","startTime":2521.117,"endTime":2525.277,"body":"phase, and I think that the hypertrophy phase should just be titled the"},{"speaker":"[bryan_boorstein]","startTime":2525.357,"endTime":2530.077,"body":"body recomposition phase, because whether you want to gain weight or lose"},{"speaker":"[bryan_boorstein]","startTime":2530.157,"endTime":2535.357,"body":"weight, the hypertrovi phase is your friend. You can build muscle in a in a"},{"speaker":"[bryan_boorstein]","startTime":2535.677,"endTime":2540.317,"body":"surplus. Yes, you'll gain a little fat too, but that's okay and you will"},{"speaker":"[bryan_boorstein]","startTime":2540.637,"endTime":2545.917,"body":"have a better opportunity to retain muscle while you die it. If you're"},{"speaker":"[bryan_boorstein]","startTime":2545.997,"endTime":2550.797,"body":"train ing in hyberjry rap ranges and training to build muscle, you will"},{"speaker":"[bryan_boorstein]","startTime":2550.877,"endTime":2553.597,"body":"retain more muscle. so I really think that"},{"speaker":"[bryan_boorstein]","startTime":2555.037,"endTime":2558.957,"body":"it is just the perfect time for intentional altering of body weeight, being"},{"speaker":"[bryan_boorstein]","startTime":2558.957,"endTime":2563.117,"body":"an average, she facee gain, we lose weight, et Ctera, et C. Those are kind"},{"speaker":"[bryan_boorstein]","startTime":2563.197,"endTime":2565.357,"body":"of my views on the matter. What do you think, Straker?"},{"speaker":"[aaron_straker]","startTime":2565.88,"endTime":2570.36,"body":"I mean, I could not agree anymore with everything you said. I mean, you"},{"speaker":"[aaron_straker]","startTime":2570.52,"endTime":2575.8,"body":"really really hit the nail on the head. The one thing I guess I will share"},{"speaker":"[aaron_straker]","startTime":2576.2,"endTime":2581.64,"body":"slightly is with the changing body weight north in a strength phase."},{"speaker":"[bryan_boorstein]","startTime":2581.777,"endTime":2582.777,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2584.04,"endTime":2589.56,"body":"I think if your's talking about like a larger change, Yes, um, that has much"},{"speaker":"[aaron_straker]","startTime":2589.72,"endTime":2592.92,"body":"more applicability, But I mean, let's say you're putting on like three"},{"speaker":"[aaron_straker]","startTime":2593.08,"endTime":2597.8,"body":"pounds. Do we say like Hey, I want to gain three pounds. Should I not go"},{"speaker":"[aaron_straker]","startTime":2597.96,"endTime":2602.84,"body":"through a strength phase? I'm not superc convinced that might be very"},{"speaker":"[aaron_straker]","startTime":2603.0,"endTime":2606.52,"body":"practical, but like you, the number you putll out is twenty pounds like I"},{"speaker":"[aaron_straker]","startTime":2606.22,"endTime":2607.22,"body":"think. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2606.417,"endTime":2607.417,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2607.08,"endTime":2610.68,"body":"a hundred percent go to change your levers. You're going to be stronger"},{"speaker":"[aaron_straker]","startTime":2610.76,"endTime":2615.48,"body":"because you have twenty more pounds. I think you know maybe four to five and"},{"speaker":"[aaron_straker]","startTime":2615.64,"endTime":2620.6,"body":"under it has lesser applicability. Um, especially because like let's face it,"},{"speaker":"[aaron_straker]","startTime":2620.84,"endTime":2625.48,"body":"Ga and muscle is not easy. right and let's say like okay. I'm going to do a"},{"speaker":"[aaron_straker]","startTime":2625.64,"endTime":2628.6,"body":"an eight week hy, pertphy block. Now, like let's say you' a power lifting."},{"speaker":"[aaron_straker]","startTime":2628.68,"endTime":2631.96,"body":"Youre I'm going to do an eight week Hy, perjury block. Realistically how much"},{"speaker":"[aaron_straker]","startTime":2632.12,"endTime":2635.8,"body":"muscle I' rebuilding in those eight weeks that you will keep you know if your"},{"speaker":"[aaron_straker]","startTime":2635.9,"endTime":2636.9,"body":"weight comes back down"},{"speaker":"[bryan_boorstein]","startTime":2636.417,"endTime":2637.417,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2636.92,"endTime":2640.52,"body":"or something, it's minimal. it. it. its just it's a long. It's a long game,"},{"speaker":"[aaron_straker]","startTime":2641.24,"endTime":2645.56,"body":"so I, I definitely don't want to influence anyone to be like Okay. I'm in a"},{"speaker":"[aaron_straker]","startTime":2645.56,"endTime":2648.68,"body":"strength block. I need to make sure my weight doesn't go up type of deal."},{"speaker":"[bryan_boorstein]","startTime":2648.257,"endTime":2649.257,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2649.0,"endTime":2652.04,"body":"Um, but obviously, within reason, you know, maybe four to five pounds or"},{"speaker":"[aaron_straker]","startTime":2652.12,"endTime":2655.24,"body":"something like that if you're trying to stay pretty close in terms of like an"},{"speaker":"[aaron_straker]","startTime":2655.32,"endTime":2656.76,"body":"apples to Apple's comparison."},{"speaker":"[bryan_boorstein]","startTime":2657.997,"endTime":2661.677,"body":"Yeah, Maybe weight maintenance is like the wrong phrase to use. like, maybe"},{"speaker":"[bryan_boorstein]","startTime":2661.917,"endTime":2664.797,"body":"even like containing or main gaining"},{"speaker":"[aaron_straker]","startTime":2664.86,"endTime":2665.86,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2665.357,"endTime":2669.517,"body":"would be the right turn Because you don't want to risk being in a deficit"},{"speaker":"[bryan_boorstein]","startTime":2669.757,"endTime":2672.877,"body":"like that Would be really really the wrong idea. Like I said in the"},{"speaker":"[bryan_boorstein]","startTime":2672.877,"endTime":2676.957,"body":"beginning, So just in the way of making sure that you don't air on the side"},{"speaker":"[bryan_boorstein]","startTime":2677.117,"endTime":2680.637,"body":"of being below maintenance, you probably want to be slightly above"},{"speaker":"[bryan_boorstein]","startTime":2680.877,"endTime":2684.397,"body":"maintenance. Um, so I don't think you need to be neurotic about like, Oh,"},{"speaker":"[bryan_boorstein]","startTime":2684.477,"endTime":2687.597,"body":"my God, I gained a couple of pounds like my strength faces ruin now or like"},{"speaker":"[bryan_boorstein]","startTime":2687.597,"endTime":2691.437,"body":"Are these gains even mine? Um, like you don't need to worry about that like"},{"speaker":"[bryan_boorstein]","startTime":2691.517,"endTime":2694.557,"body":"I do think you know you. You like Aaron, said, three to five pounds over a"},{"speaker":"[bryan_boorstein]","startTime":2694.557,"endTime":2697.357,"body":"strength phase. You know a number of three months, Like say, you gain a"},{"speaker":"[bryan_boorstein]","startTime":2697.437,"endTime":2701.677,"body":"pound a month or something like that. Like perfect, like that's ideal"},{"speaker":"[bryan_boorstein]","startTime":2701.997,"endTime":2704.957,"body":"because you're still within the range of maintenance. But but yeah, if you"},{"speaker":"[bryan_boorstein]","startTime":2705.117,"endTime":2709.117,"body":"start going on like a bulk and you know you're like twenty pounds heavier"},{"speaker":"[bryan_boorstein]","startTime":2709.277,"endTime":2712.237,"body":"and you're like My squat's up fifty pounds and my bench is up fifty pounds."},{"speaker":"[bryan_boorstein]","startTime":2712.397,"endTime":2715.757,"body":"This is amazing. You know best sting cycle ever. You're like Ah, maybe"},{"speaker":"[bryan_boorstein]","startTime":2715.917,"endTime":2719.917,"body":"you're just getting twenty pounds A and your leverages changed. And um,"},{"speaker":"[bryan_boorstein]","startTime":2720.157,"endTime":2723.517,"body":"yeah, so I think that you know you, you have to take each each individual"},{"speaker":"[bryan_boorstein]","startTime":2723.917,"endTime":2727.597,"body":"case, case by case, But um, if you can be at a slight surplus during a"},{"speaker":"[bryan_boorstein]","startTime":2727.677,"endTime":2731.677,"body":"strength phase that's great, and then, for any uh, more drastic increases"},{"speaker":"[bryan_boorstein]","startTime":2731.837,"endTime":2735.197,"body":"or decreases in body weight, you know, hang out in the hyperchphe cycles."},{"speaker":"[aaron_straker]","startTime":2735.4,"endTime":2741.72,"body":"the last thing I do in to a um. with specific um. relativity to your um."},{"speaker":"[aaron_straker]","startTime":2741.86,"endTime":2742.86,"body":"deficit,"},{"speaker":"[aaron_straker]","startTime":2744.28,"endTime":2748.28,"body":"like Ban said, I'm just echoing it for for an additional um."},{"speaker":"[bryan_boorstein]","startTime":2748.017,"endTime":2749.017,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2749.0,"endTime":2753.32,"body":"Profoundness, I should say, running a strength cycle during a calorie"},{"speaker":"[aaron_straker]","startTime":2753.48,"endTime":2756.44,"body":"deficit, especially if you're trying to lose like a considerable amount of"},{"speaker":"[aaron_straker]","startTime":2756.44,"endTime":2761.48,"body":"body fat or something like that, the risk of injury is is much higher. and"},{"speaker":"[aaron_straker]","startTime":2761.8,"endTime":2766.2,"body":"that is something. I generally with one hundred percent try to steer people"},{"speaker":"[aaron_straker]","startTime":2766.44,"endTime":2770.36,"body":"away from you are literally in controlled starvation. purposely giving your"},{"speaker":"[aaron_straker]","startTime":2770.44,"endTime":2773.88,"body":"body less than it needs, so that it will catatealyze its own tissue for an"},{"speaker":"[aaron_straker]","startTime":2773.96,"endTime":2778.52,"body":"energy substrate. Your microuutris are generally down. Your recovery"},{"speaker":"[bryan_boorstein]","startTime":2778.417,"endTime":2779.417,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2778.68,"endTime":2783.08,"body":"capacity is down. like, be careful if you're doing these things, especially"},{"speaker":"[aaron_straker]","startTime":2783.24,"endTime":2788.12,"body":"at maximum loads, and the three rap range type thing. Um, there is some"},{"speaker":"[aaron_straker]","startTime":2788.28,"endTime":2792.04,"body":"research. I have seen it. I. It was years ago. I wish. I, um, would have"},{"speaker":"[aaron_straker]","startTime":2792.12,"endTime":2795.24,"body":"thought about it for the episode, but I believe there's research on this as"},{"speaker":"[aaron_straker]","startTime":2795.32,"endTime":2798.44,"body":"well. for uh. The prevalence of injury in periods of"},{"speaker":"[bryan_boorstein]","startTime":2798.177,"endTime":2799.177,"body":"mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":2798.52,"endTime":2802.84,"body":"underfeeding, so just know that, and then, like Brian said, Like just those"},{"speaker":"[aaron_straker]","startTime":2803.0,"endTime":2808.12,"body":"hypertrific rep ranges of are we realistically going to be adding muscle in A"},{"speaker":"[aaron_straker]","startTime":2808.2,"endTime":2814.12,"body":"in a calorie deficit? Probably not, but just those repeated bouts of that"},{"speaker":"[aaron_straker]","startTime":2814.44,"endTime":2819.72,"body":"stimulation to the the target musculature will help you retain as much muscle"},{"speaker":"[aaron_straker]","startTime":2819.88,"endTime":2823.8,"body":"mass as you possibly can while you're going through your calorie deficit,"},{"speaker":"[aaron_straker]","startTime":2823.96,"endTime":2825.88,"body":"which is literally the name of the game."},{"speaker":"[bryan_boorstein]","startTime":2827.117,"endTime":2830.797,"body":"Y, Yeah, For sure, So that would be like. That's my answer to the strength"},{"speaker":"[bryan_boorstein]","startTime":2830.877,"endTime":2835.277,"body":"and hypertph fe, cutting balking thing, and I'm glad that we that we have"},{"speaker":"[bryan_boorstein]","startTime":2835.357,"endTime":2838.237,"body":"contact now. So when people ask about it we can be like just fast forward"},{"speaker":"[bryan_boorstein]","startTime":2838.477,"endTime":2841.997,"body":"two minute thirty eight of this episode And there you have it"},{"speaker":"[aaron_straker]","startTime":2842.12,"endTime":2845.4,"body":"Yup, Perfect. Anything else for me, Briind before you wrap this one up."},{"speaker":"[bryan_boorstein]","startTime":2847.117,"endTime":2851.037,"body":"now, Man, um, that was awesome is short, but I think it was productive."},{"speaker":"[aaron_straker]","startTime":2851.08,"endTime":2855.16,"body":"cool. Yep, so as always, guys, thank you for turning into this episode of"},{"speaker":"[aaron_straker]","startTime":2855.24,"endTime":2858.2,"body":"each train, Prosper and Brian and I will talk to you next week."}]}