{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":28.654,"endTime":32.174,"body":"Happy Tuesday. Everyone welcom back to another episode of each train. Prosper"},{"speaker":"[aaron_straker]","startTime":32.574,"endTime":37.054,"body":"today is a rapid fire. q, and a episode that Brian and I have goingne on."},{"speaker":"[aaron_straker]","startTime":37.134,"endTime":39.934,"body":"Brian Got a bunch of really really cool questions. I would, even maybe"},{"speaker":"[aaron_straker]","startTime":40.494,"endTime":44.734,"body":"bombarded with questions from a little inigram, quue in a box, So before you"},{"speaker":"[aaron_straker]","startTime":44.814,"endTime":47.774,"body":"can jump into all these questions, Brian. What's latest with you?"},{"speaker":"[bryan_boorstein]","startTime":48.519999999999996,"endTime":52.44,"body":"Yeah, it's interesting about the that q and a boox. Huh, because we, uh,"},{"speaker":"[bryan_boorstein]","startTime":52.760000000000005,"endTime":55.96,"body":"we were just talking before a show and I put up one originally to get"},{"speaker":"[bryan_boorstein]","startTime":56.120000000000005,"endTime":59.8,"body":"questions a couple of days prior and I literally only got five questions"},{"speaker":"[bryan_boorstein]","startTime":60.28,"endTime":64.12,"body":"and every single question was a nutrition one, which just seems crazy from"},{"speaker":"[bryan_boorstein]","startTime":64.28,"endTime":67.56,"body":"like you know what I do and what you do, and that all these nutrition"},{"speaker":"[bryan_boorstein]","startTime":67.72,"endTime":70.52000000000001,"body":"questions would comeing into me. So then I put up another box for for"},{"speaker":"[bryan_boorstein]","startTime":70.6,"endTime":73.8,"body":"training questions, and I got like twenty five of them or something crazy"},{"speaker":"[bryan_boorstein]","startTime":73.96000000000001,"endTime":78.75999999999999,"body":"like that. So um, so for whatever reason, that's the way the Internets were"},{"speaker":"[bryan_boorstein]","startTime":78.92,"endTime":82.44,"body":"working. And uh, now we have a cool mix of nutrition questions and training"},{"speaker":"[bryan_boorstein]","startTime":82.6,"endTime":85.64,"body":"questions and a couple of lifestyle questions too. So uh, we'll get into"},{"speaker":"[bryan_boorstein]","startTime":85.72,"endTime":90.2,"body":"that in a minute. but uh, what is going on with me is that I'm in week"},{"speaker":"[bryan_boorstein]","startTime":90.52,"endTime":96.04,"body":"three of my strength, Ph, uh, it's going great. I decided to join a local"},{"speaker":"[bryan_boorstein]","startTime":96.28,"endTime":100.36,"body":"crossfitit gym. Uh, it's actually crosst Sitas, which anyone that's uh, in"},{"speaker":"[bryan_boorstein]","startTime":100.44,"endTime":104.28,"body":"the Crosset community would know that that is the gym owned by the new"},{"speaker":"[bryan_boorstein]","startTime":104.44,"endTime":108.92,"body":"owner of Crossfit, the new C. e. o. Um. so I attend that gym, which is kind"},{"speaker":"[bryan_boorstein]","startTime":109.0,"endTime":113.48,"body":"of cool and I know that he has Uh like frooning and a bunch of the the kind"},{"speaker":"[bryan_boorstein]","startTime":113.56,"endTime":118.12,"body":"of name faceaces of Uh cross Fiit, come by the gym a couple of times a year"},{"speaker":"[bryan_boorstein]","startTime":118.2,"endTime":121.88,"body":"and they have events there and I think last time they actually hiked situs"},{"speaker":"[bryan_boorstein]","startTime":122.2,"endTime":125.88,"body":"the mountain. Um. so there's always like kind of cool stuff happening there"},{"speaker":"[bryan_boorstein]","startTime":125.96,"endTime":129.88,"body":"and it's like a really big, really nicely, well done, Uh gym. so um, I'm"},{"speaker":"[bryan_boorstein]","startTime":130.04000000000002,"endTime":134.2,"body":"excited to do my strength work there. It was really nice yesterday for my"},{"speaker":"[bryan_boorstein]","startTime":134.36,"endTime":140.6,"body":"first session to be able to squat without the constraints of my teeny home"},{"speaker":"[bryan_boorstein]","startTime":140.84,"endTime":141.95999999999998,"body":"gym. Um, kind of"},{"speaker":"[bryan_boorstein]","startTime":143.32,"endTime":148.28,"body":"suffocating me. Uh, so I had tons of space, you know, light coming through"},{"speaker":"[bryan_boorstein]","startTime":148.44,"endTime":151.56,"body":"the windows. There was a crossfit class going on that I could like watch"},{"speaker":"[bryan_boorstein]","startTime":151.8,"endTime":155.8,"body":"people between sets. and uh it was cool. It was just a great experience"},{"speaker":"[bryan_boorstein]","startTime":156.2,"endTime":160.44,"body":"overall. Um. the strength cycle going well. So far all the lifts are going"},{"speaker":"[bryan_boorstein]","startTime":160.68,"endTime":165.88,"body":"up. I pulled a four fifty five deadlift single at like an r. p. E seven"},{"speaker":"[bryan_boorstein]","startTime":166.2,"endTime":169.64,"body":"yesterday and that was probably like the easiest four fifty five I've ever"},{"speaker":"[bryan_boorstein]","startTime":169.8,"endTime":174.44,"body":"pulled. So that was a good sign and uh, squatting's going well too, just"},{"speaker":"[bryan_boorstein]","startTime":174.52,"endTime":178.68,"body":"kind of progressing along, adding five pounds a week, and Um dumbbell"},{"speaker":"[bryan_boorstein]","startTime":178.84,"endTime":181.56,"body":"pressing, actually, Cr. So this is really interesting 'cause I know you"},{"speaker":"[bryan_boorstein]","startTime":181.72,"endTime":186.52,"body":"have been doing the cast style uh, pressing, where the elbows kind of stay"},{"speaker":"[bryan_boorstein]","startTime":186.68,"endTime":192.2,"body":"in and the bisup comes across and a ducks across the body right. So I kind"},{"speaker":"[bryan_boorstein]","startTime":192.36,"endTime":197.64,"body":"of like half ass, tried to do that last cycle like months ago, but my ego"},{"speaker":"[bryan_boorstein]","startTime":197.8,"endTime":200.28,"body":"would always get in the way, and when the weights would get heavy, I would"},{"speaker":"[bryan_boorstein]","startTime":200.36,"endTime":204.68,"body":"hit a sticking point kind of just above or right before lockout, and my my"},{"speaker":"[bryan_boorstein]","startTime":204.76,"endTime":208.36,"body":"elbow would turn out so I wasn't able to keep kind of driving across the"},{"speaker":"[bryan_boorstein]","startTime":208.36,"endTime":211.48,"body":"body. It kinda would get to about here and then the elbow would turn out"},{"speaker":"[bryan_boorstein]","startTime":211.56,"endTime":216.04,"body":"and I would finish, you know, with the help of my interior. Delts. Um, so"},{"speaker":"[bryan_boorstein]","startTime":216.2,"endTime":219.72,"body":"this cycle, given that it's a strength cycle in, my goal is to stay like"},{"speaker":"[bryan_boorstein]","startTime":219.8,"endTime":223.64,"body":"you know, five reps Shi a failure or whatever, on every set. I figured it'd"},{"speaker":"[bryan_boorstein]","startTime":223.72,"endTime":227.88,"body":"be a perfect time to actually implement that and force myself to work"},{"speaker":"[bryan_boorstein]","startTime":228.12,"endTime":231.16,"body":"through it and not just get like side tracked, 'cause my ego's hurt that"},{"speaker":"[bryan_boorstein]","startTime":231.16,"endTime":234.44,"body":"I'm not doing the hundreds any morere. Um, so I started with the eighty"},{"speaker":"[bryan_boorstein]","startTime":234.6,"endTime":237.64,"body":"fives, and it was super awkward at first. The first week I only get hit"},{"speaker":"[bryan_boorstein]","startTime":237.8,"endTime":241.88,"body":"four sets of five, and I stopped after four sets. Because, um, the rep"},{"speaker":"[bryan_boorstein]","startTime":242.2,"endTime":245.48,"body":"began to slow. That's kind of what I'm trying to avoid is uh, concentric"},{"speaker":"[bryan_boorstein]","startTime":245.64,"endTime":249.88,"body":"speed slowing. So my, my final wrap of that fores sett slowed and I was"},{"speaker":"[bryan_boorstein]","startTime":249.96,"endTime":253.96,"body":"like Okay, four set to five. That's all I can do. And now, um, two weeks"},{"speaker":"[bryan_boorstein]","startTime":254.12,"endTime":256.12,"body":"after that I hit six sets of"},{"speaker":"[aaron_straker]","startTime":255.794,"endTime":256.794,"body":"S."},{"speaker":"[bryan_boorstein]","startTime":256.2,"endTime":259.8,"body":"six with the same weight and there was no slowing. So I've added you know"},{"speaker":"[bryan_boorstein]","startTime":259.88,"endTime":263.88,"body":"two sets and added a bunch of wraps, Uh thirty six total reps instead of"},{"speaker":"[bryan_boorstein]","startTime":263.96000000000004,"endTime":267.72,"body":"twenty total reps. So that's a. That's a huge increase and I'm feeling much"},{"speaker":"[bryan_boorstein]","startTime":267.88,"endTime":271.48,"body":"more confident with that movement pattern. Cass told me that it would adapt"},{"speaker":"[bryan_boorstein]","startTime":271.72,"endTime":275.72,"body":"really quickly if I just like started doing it and stopped giving in. And"},{"speaker":"[bryan_boorstein]","startTime":275.88,"endTime":278.76,"body":"uh, so I'm really glad that I gave that a shot and I know that you've kind"},{"speaker":"[bryan_boorstein]","startTime":278.84000000000003,"endTime":282.84,"body":"of been experiencing a lot of the same adaptations as you've become Uh,"},{"speaker":"[bryan_boorstein]","startTime":284.12,"endTime":286.44,"body":"more technically proficient at that movement style."},{"speaker":"[aaron_straker]","startTime":286.734,"endTime":289.454,"body":"Yes for me. Interestingly enough, it just feels better."},{"speaker":"[bryan_boorstein]","startTime":290.44,"endTime":291.96,"body":"Yeah, no, I would agree with that, too."},{"speaker":"[aaron_straker]","startTime":291.454,"endTime":296.174,"body":"It feel. it feels a lot safer and natural for me. So it was kind of an easy,"},{"speaker":"[aaron_straker]","startTime":295.634,"endTime":296.634,"body":"easy"},{"speaker":"[bryan_boorstein]","startTime":295.9,"endTime":296.9,"body":"M."},{"speaker":"[aaron_straker]","startTime":296.154,"endTime":297.154,"body":"shift."},{"speaker":"[aaron_straker]","startTime":297.934,"endTime":300.014,"body":"and yeah, kind of same thing. One of the."},{"speaker":"[aaron_straker]","startTime":301.214,"endTime":304.814,"body":"It's really nice when you when you switch Because the neural adaptation like"},{"speaker":"[aaron_straker]","startTime":304.794,"endTime":305.794,"body":"it is a big,"},{"speaker":"[bryan_boorstein]","startTime":305.18,"endTime":306.18,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":305.614,"endTime":309.054,"body":"kind of an asterisk. So like the weights are going up, but it's a. It's a"},{"speaker":"[aaron_straker]","startTime":309.054,"endTime":312.654,"body":"movement. I haven't performed in this capacity consistently for like so I"},{"speaker":"[aaron_straker]","startTime":312.734,"endTime":314.734,"body":"know', kind of artificial Ga,"},{"speaker":"[bryan_boorstein]","startTime":314.78,"endTime":315.78,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":315.614,"endTime":322.174,"body":"not trues, but it is still motivating per se To be okay. I squeeze out an"},{"speaker":"[aaron_straker]","startTime":322.254,"endTime":324.814,"body":"extra rep this week, type of thing, so it is pretty"},{"speaker":"[bryan_boorstein]","startTime":324.46,"endTime":325.46,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":324.514,"endTime":325.514,"body":"cool."},{"speaker":"[bryan_boorstein]","startTime":326.04,"endTime":327.32,"body":"no, for sure, when I, um,"},{"speaker":"[bryan_boorstein]","startTime":328.44,"endTime":331.64,"body":"when the reps get hard and it's not like you know a rep speed is slowing,"},{"speaker":"[bryan_boorstein]","startTime":331.72,"endTime":335.56,"body":"but you can just kind of feel what's happening as the reps get harder, Um"},{"speaker":"[bryan_boorstein]","startTime":335.8,"endTime":338.76,"body":"throughout And it's crazy because"},{"speaker":"[bryan_boorstein]","startTime":339.86,"endTime":340.86,"body":"when I would"},{"speaker":"[bryan_boorstein]","startTime":342.12,"endTime":345.88,"body":"begin to do hard reps in my elbow would turn out, it would be like the"},{"speaker":"[bryan_boorstein]","startTime":345.96,"endTime":349.4,"body":"failure was almost like a stability failure. It would be like is my. Is my"},{"speaker":"[bryan_boorstein]","startTime":349.48,"endTime":353.08,"body":"delt going to hold on long enough for me to lock this wrap out, But this"},{"speaker":"[bryan_boorstein]","startTime":353.24,"endTime":357.32,"body":"way when fatigue is happening, it's literally happening. like in the chests"},{"speaker":"[bryan_boorstein]","startTime":357.48,"endTime":361.4,"body":"like you can feel the chest moving the weight and the aduction of the chest"},{"speaker":"[bryan_boorstein]","startTime":361.64,"endTime":364.84,"body":"is what's ascending. the dumbbells. so to speak, Um,"},{"speaker":"[bryan_boorstein]","startTime":365.96,"endTime":369.56,"body":"So so that's cool. And then one other thought I just had on this is when I"},{"speaker":"[bryan_boorstein]","startTime":369.56,"endTime":371.16,"body":"was up at N one talking a cas."},{"speaker":"[bryan_boorstein]","startTime":372.28,"endTime":376.2,"body":"I originally demod it to him in the way that I was performing it on a on a"},{"speaker":"[bryan_boorstein]","startTime":376.28,"endTime":380.68,"body":"low incline, and he was like well, the way that your body is made up, Uh,"},{"speaker":"[bryan_boorstein]","startTime":380.76,"endTime":385.72,"body":"in your torso position in your chest. Um, you can't really do Anyc press in"},{"speaker":"[bryan_boorstein]","startTime":385.8,"endTime":388.6,"body":"this manner, because what happens is you get to about three quarters the"},{"speaker":"[bryan_boorstein]","startTime":388.68,"endTime":392.76,"body":"way up, and the dubell is is too high over your face at this point, so"},{"speaker":"[bryan_boorstein]","startTime":392.92,"endTime":396.44,"body":"you're no longer actually staying in the active range of the chest, So he"},{"speaker":"[bryan_boorstein]","startTime":396.6,"endTime":400.68,"body":"put me down onto a flat bench and he was like, See how when you get to the"},{"speaker":"[bryan_boorstein]","startTime":400.68,"endTime":404.28,"body":"top of the Wp, Now that the dubell is still over the top of your chest and"},{"speaker":"[bryan_boorstein]","startTime":404.36,"endTime":409.0,"body":"not over your face, Um, and so that was really interesting to me, too."},{"speaker":"[bryan_boorstein]","startTime":409.24,"endTime":413.08,"body":"Because I had always, I've always preferred incline pressing, and I wonder"},{"speaker":"[bryan_boorstein]","startTime":413.16,"endTime":417.24,"body":"if that's just because it played into my interior delt dominance. Um, and I"},{"speaker":"[bryan_boorstein]","startTime":417.4,"endTime":421.8,"body":"never really let my chest fully do it. so um, all, very interesting. And"},{"speaker":"[bryan_boorstein]","startTime":421.8,"endTime":425.16,"body":"then I even wonder if like a slight decline would put me into even a better"},{"speaker":"[bryan_boorstein]","startTime":425.4,"endTime":429.32,"body":"position. that would allow me to kind of train across the the fibre length"},{"speaker":"[bryan_boorstein]","startTime":429.72,"endTime":433.24,"body":"of of where the packs actually run. Um, but whether that matters, I don't"},{"speaker":"[bryan_boorstein]","startTime":433.48,"endTime":437.24,"body":"exactly know either. So all, very interesting. and uh, I know you have your"},{"speaker":"[bryan_boorstein]","startTime":437.48,"endTime":443.48,"body":"uh, your n one trip booked for Uh for December, so that should be super"},{"speaker":"[bryan_boorstein]","startTime":443.64,"endTime":447.48,"body":"super hyped dued. I'm glad to hear. I, I'm excited to hear all about that."},{"speaker":"[aaron_straker]","startTime":447.534,"endTime":451.854,"body":"Yeah, so uh, I snuck into that the last uh. practical the year after that, a"},{"speaker":"[aaron_straker]","startTime":451.854,"endTime":454.414,"body":"couple of episodes back, you said it was sold out and I like, kind of"},{"speaker":"[bryan_boorstein]","startTime":454.02,"endTime":455.02,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":454.414,"endTime":459.134,"body":"had a little shit fit. Um, so I'm goingne Jenny's coming to, actually, which"},{"speaker":"[aaron_straker]","startTime":458.954,"endTime":459.954,"body":"is pretty cool."},{"speaker":"[bryan_boorstein]","startTime":459.86,"endTime":460.86,"body":"Oh sweet."},{"speaker":"[aaron_straker]","startTime":460.094,"endTime":465.054,"body":"And then we actually decided. So it's It's kind of funny when we travel. We"},{"speaker":"[aaron_straker]","startTime":465.214,"endTime":469.134,"body":"almost like exclusively stay in an air B Beas, because I want a kitchen type"},{"speaker":"[aaron_straker]","startTime":469.194,"endTime":470.194,"body":"of deal, but this time"},{"speaker":"[bryan_boorstein]","startTime":469.74,"endTime":470.74,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":470.254,"endTime":473.854,"body":"we actually there was a. There is a hotel that's like a few minutes walking"},{"speaker":"[aaron_straker]","startTime":474.014,"endTime":477.694,"body":"distance to U and the N. one h. Hu. and you're like, You know what what"},{"speaker":"[aaron_straker]","startTime":477.854,"endTime":480.814,"body":"state? The hotel? It's going to be a little bit of an extended trip and we're"},{"speaker":"[aaron_straker]","startTime":480.894,"endTime":484.414,"body":"going to like put together. not necesarily a protocol, but a like a game plan"},{"speaker":"[aaron_straker]","startTime":484.894,"endTime":488.574,"body":"for clients when traveling in hotels for like eating. So we're like Okay."},{"speaker":"[aaron_straker]","startTime":488.194,"endTime":489.194,"body":"This"},{"speaker":"[bryan_boorstein]","startTime":488.3,"endTime":489.3,"body":"nice."},{"speaker":"[aaron_straker]","startTime":488.814,"endTime":491.454,"body":"is what we're going to. We're going to get to the grocery store, or we have"},{"speaker":"[aaron_straker]","startTime":491.534,"endTime":494.654,"body":"a, a mini fridge and A and a microwave. Like, wow, what are we going to"},{"speaker":"[aaron_straker]","startTime":494.734,"endTime":498.414,"body":"figure out so kind of using it as I mean. It's obviously a work trip, but in"},{"speaker":"[aaron_straker]","startTime":498.654,"endTime":502.094,"body":"an an additional layer of like, Okay, What meals can we do with just a"},{"speaker":"[aaron_straker]","startTime":502.094,"endTime":505.054,"body":"microwave to put together better options for our clients too?"},{"speaker":"[bryan_boorstein]","startTime":505.16,"endTime":506.92,"body":"it's a double business expense."},{"speaker":"[aaron_straker]","startTime":506.994,"endTime":507.994,"body":"Yeah, yeah, yeah."},{"speaker":"[aaron_straker]","startTime":509.854,"endTime":514.9739999999999,"body":"I'm very very excited about that. Um, and then what else? for me? moving next"},{"speaker":"[aaron_straker]","startTime":515.2139999999999,"endTime":519.134,"body":"week to Scotsdale, Arizona. It is officially winter here in"},{"speaker":"[bryan_boorstein]","startTime":518.86,"endTime":519.86,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":519.454,"endTime":523.454,"body":"Uh, Utah. The candyans have like a bunch of snow, and the roads are closed"},{"speaker":"[aaron_straker]","startTime":523.614,"endTime":527.614,"body":"and stuff like that, or like going with like tino chain chains and stuff. So"},{"speaker":"[aaron_straker]","startTime":528.094,"endTime":532.9739999999999,"body":"it is weather's not great, so we are uh, heading out next week, which is the"},{"speaker":"[aaron_straker]","startTime":532.9739999999999,"endTime":537.374,"body":"plan Right on November fourth, we leave. gonna spend like three to four"},{"speaker":"[aaron_straker]","startTime":537.694,"endTime":542.014,"body":"months in Scottsdale, So any listeners out there if you are Scottsdale Phoix"},{"speaker":"[aaron_straker]","startTime":542.094,"endTime":545.054,"body":"area, Uh, hit me up. I love to lift some weights. Maybe get some coffee going"},{"speaker":"[aaron_straker]","startTime":545.054,"endTime":549.614,"body":"on a hike or something like that, Um that. It'll be coming very soon. Im"},{"speaker":"[aaron_straker]","startTime":549.774,"endTime":553.774,"body":"about almost halfway through my gut protocol. Not quite. uh. I would say"},{"speaker":"[aaron_straker]","startTime":553.854,"endTime":557.534,"body":"things are still hit or miss right now. Uh, some days I still do get kind of"},{"speaker":"[aaron_straker]","startTime":557.694,"endTime":562.974,"body":"gassy. It is interesting to me trying to kind of pinpoint Uh, specifically"},{"speaker":"[aaron_straker]","startTime":563.534,"endTime":567.054,"body":"what it is 'cause we, my days are very very similar. A lot of the same foods"},{"speaker":"[aaron_straker]","startTime":567.214,"endTime":571.694,"body":"and stuff. So it is, I think it might be certain volumes of certain types at"},{"speaker":"[aaron_straker]","startTime":571.854,"endTime":576.414,"body":"certain points of the day relation to how quickly I put things you know in in"},{"speaker":"[aaron_straker]","startTime":576.974,"endTime":580.734,"body":"in my stomach or in my G. I. I guess I should say relative to the previous"},{"speaker":"[aaron_straker]","startTime":580.974,"endTime":586.174,"body":"feeding sort of thing. So still just uh, cruising along there and then kind"},{"speaker":"[aaron_straker]","startTime":586.254,"endTime":590.654,"body":"of lost updates. I'm getting a Dexas scan before we leave the day before."},{"speaker":"[aaron_straker]","startTime":590.814,"endTime":595.214,"body":"When I got the one back in August, I bought two 'cause it was like half the"},{"speaker":"[aaron_straker]","startTime":595.294,"endTime":597.934,"body":"second price. I was like, okay, whatever, I'll come back before you leave, so"},{"speaker":"[aaron_straker]","startTime":597.934,"endTime":602.014,"body":"I'll go get that done and I'm gonna get some um, sex hormone labroric as"},{"speaker":"[aaron_straker]","startTime":602.014,"endTime":606.734,"body":"well. so my coach has been asking just because we've stayed much leaner than"},{"speaker":"[aaron_straker]","startTime":607.614,"endTime":611.934,"body":"kind of thought would be possible. Uh, just to make sure that I'm not like"},{"speaker":"[aaron_straker]","startTime":612.094,"endTime":616.174,"body":"down regulated thyroid, down, regulated total free test, osterone, you know,"},{"speaker":"[aaron_straker]","startTime":616.254,"endTime":619.374,"body":"sex hormone binding, globul and stuff, so I'm really interested in that too,"},{"speaker":"[aaron_straker]","startTime":619.454,"endTime":623.854,"body":"'cause this is a first for me personally to be this lean at this amount of"},{"speaker":"[aaron_straker]","startTime":624.734,"endTime":628.254,"body":"calories stuff, so it kind of just to me"},{"speaker":"[aaron_straker]","startTime":629.454,"endTime":633.614,"body":"goes. Uh, I'll often say with clients like it's a long game, right this? this"},{"speaker":"[aaron_straker]","startTime":633.694,"endTime":637.454,"body":"nutrition physiqu thing, it's a. It's a long game and it, it only continues"},{"speaker":"[aaron_straker]","startTime":637.614,"endTime":642.494,"body":"to be, become more and more true for myself. Like the longer I do it, the"},{"speaker":"[aaron_straker]","startTime":642.574,"endTime":645.534,"body":"more times I go through that, like you know, gaining and then dieting"},{"speaker":"[aaron_straker]","startTime":645.694,"endTime":649.134,"body":"process. I never put on as much body fat on the way back up. I'm"},{"speaker":"[aaron_straker]","startTime":649.374,"endTime":654.094,"body":"significantly leaner now In my, you know, I'm approaching my mid thirties"},{"speaker":"[aaron_straker]","startTime":654.254,"endTime":657.454,"body":"here than I was well at, you know, In my twenties and stuff like that, I"},{"speaker":"[aaron_straker]","startTime":657.934,"endTime":661.454,"body":"truly do believe I have more muscle mass. I actually found an old picture of"},{"speaker":"[aaron_straker]","startTime":661.534,"endTime":664.654,"body":"Ussprian that I've been meeting to post. I screen outot it. I think it's from"},{"speaker":"[aaron_straker]","startTime":664.654,"endTime":668.174,"body":"my twenty thirteen, twenty fourteen, and it's U and I standing right next to"},{"speaker":"[aaron_straker]","startTime":668.174,"endTime":671.294,"body":"each other and we both have our shirts off, which is like kind of odd for"},{"speaker":"[aaron_straker]","startTime":671.374,"endTime":675.534,"body":"that time period for myself. Um, so it'll be a pretty cool thing, but I mean"},{"speaker":"[aaron_straker]","startTime":675.614,"endTime":679.214,"body":"we both definitely look much better now and"},{"speaker":"[bryan_boorstein]","startTime":678.86,"endTime":679.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":679.374,"endTime":682.414,"body":"I even though I think this picture's literally like eight years ago, Um, so"},{"speaker":"[aaron_straker]","startTime":682.494,"endTime":683.534,"body":"it is pretty cool to see"},{"speaker":"[bryan_boorstein]","startTime":684.2,"endTime":687.64,"body":"you know, we also have that one of the whole, like cross, P. B team, like"},{"speaker":"[bryan_boorstein]","startTime":687.72,"endTime":690.04,"body":"standing in a line with like Kuchan and all the girls"},{"speaker":"[aaron_straker]","startTime":689.714,"endTime":690.714,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":690.12,"endTime":693.8,"body":"and stuff, too. That one's dope, but I think that one's done up so much by"},{"speaker":"[bryan_boorstein]","startTime":693.88,"endTime":697.48,"body":"Hammer that I think it doesn't represent like our physiques necessarily in"},{"speaker":"[bryan_boorstein]","startTime":697.46,"endTime":698.46,"body":"their natural state."},{"speaker":"[aaron_straker]","startTime":698.254,"endTime":702.174,"body":"Yeah, it's not like a. like A. it's like a. It's It's a highlight like that."},{"speaker":"[aaron_straker]","startTime":701.874,"endTime":702.874,"body":"Wass like a"},{"speaker":"[aaron_straker]","startTime":702.654,"endTime":704.814,"body":"highlight. you know. Yeah, exactly."},{"speaker":"[bryan_boorstein]","startTime":702.76,"endTime":704.52,"body":"Yeah, yeah, not candid. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":706.68,"endTime":708.12,"body":"cool. Do you have anything else?"},{"speaker":"[aaron_straker]","startTime":709.054,"endTime":711.934,"body":"uh. Last thing Ill say is like my training's going really well. I'm really"},{"speaker":"[aaron_straker]","startTime":712.094,"endTime":716.974,"body":"enjoying it. I'm feeling strong, which is cool because I'm like small and you"},{"speaker":"[aaron_straker]","startTime":717.054,"endTime":720.654,"body":"know lean and it that you generally don't kind of correlate the two. but I'm"},{"speaker":"[aaron_straker]","startTime":720.814,"endTime":725.854,"body":"adding you know reps each week. wait each week. I'm really liking the d. d P."},{"speaker":"[aaron_straker]","startTime":726.014,"endTime":730.414,"body":"progression style. Um, like last week I had a session where I just could feel"},{"speaker":"[aaron_straker]","startTime":730.574,"endTime":733.854,"body":"it wasn't going to be great and I just reduced everything and stayed in my"},{"speaker":"[aaron_straker]","startTime":733.934,"endTime":736.974,"body":"same rep ranges, and just like you know, took it, I didn't take it as like a"},{"speaker":"[aaron_straker]","startTime":737.054,"endTime":741.934,"body":"negative like I normally would have. Um, Yeah, it's just really wild. You"},{"speaker":"[aaron_straker]","startTime":741.934,"endTime":746.414,"body":"know, still stacking weight on and videoing myself more more, which I'm"},{"speaker":"[aaron_straker]","startTime":746.494,"endTime":751.374,"body":"finding is becoming more and more important because there's there's a diotomy"},{"speaker":"[aaron_straker]","startTime":751.614,"endTime":755.214,"body":"between how you feel and a set often in what it looks"},{"speaker":"[bryan_boorstein]","startTime":754.78,"endTime":755.78,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":755.374,"endTime":760.094,"body":"like on video, so I put up my. My story Maybe was like a week ago. I added"},{"speaker":"[aaron_straker]","startTime":760.654,"endTime":765.294,"body":"almost at twenty pounds in a single hack squat session because I watch the"},{"speaker":"[aaron_straker]","startTime":765.454,"endTime":766.974,"body":"first set and"},{"speaker":"[bryan_boorstein]","startTime":767.22,"endTime":768.22,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":767.934,"endTime":771.614,"body":"whoa. That's moving way too fast, and I literally had to just keep putting"},{"speaker":"[aaron_straker]","startTime":771.774,"endTime":777.614,"body":"more weight on And that was. I mean, I'm now up like thirty pounds from what"},{"speaker":"[aaron_straker]","startTime":777.694,"endTime":782.174,"body":"I was doing for same reps just because I video a couple sets and it was like"},{"speaker":"[aaron_straker]","startTime":782.254,"endTime":783.294,"body":"Oh shit, those are"},{"speaker":"[bryan_boorstein]","startTime":783.02,"endTime":784.02,"body":"mhm."},{"speaker":"[aaron_straker]","startTime":783.454,"endTime":786.014,"body":"moving really fast So it's just"},{"speaker":"[aaron_straker]","startTime":787.694,"endTime":790.814,"body":"the more da you have. It's always going to help you make better decisions."},{"speaker":"[bryan_boorstein]","startTime":791.8,"endTime":795.72,"body":"Yeah, I would say my phone is probably filled with about ninety percent of"},{"speaker":"[bryan_boorstein]","startTime":795.8,"endTime":800.28,"body":"workout videos for mecause. I actually do film every work set I do like."},{"speaker":"[bryan_boorstein]","startTime":800.28,"endTime":803.64,"body":"occasionally. I'll film a warm upset if it's like a dead lift and I just"},{"speaker":"[bryan_boorstein]","startTime":803.72,"endTime":805.96,"body":"want to make sure that like you know, my back position is good or whatever,"},{"speaker":"[bryan_boorstein]","startTime":806.44,"endTime":811.4,"body":"but um, I literally film every work that I do, even of the like six sets of"},{"speaker":"[bryan_boorstein]","startTime":811.56,"endTime":815.24,"body":"six of of press that I was doing that I referenced earlier. I filmed four"},{"speaker":"[bryan_boorstein]","startTime":815.32,"endTime":818.76,"body":"of those justcause. I was like Okay, I want to see how my elbow angle looks"},{"speaker":"[bryan_boorstein]","startTime":818.84,"endTime":822.12,"body":"like from from this side and from that side from above, and like just to"},{"speaker":"[bryan_boorstein]","startTime":822.12,"endTime":824.52,"body":"kind of get like different perspectives of what it looks like from"},{"speaker":"[bryan_boorstein]","startTime":824.6,"endTime":827.4,"body":"different angles And I think that I learned something you know. Each time I"},{"speaker":"[bryan_boorstein]","startTime":827.26,"endTime":828.26,"body":"look at that"},{"speaker":"[aaron_straker]","startTime":828.034,"endTime":829.034,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":829.56,"endTime":832.6,"body":"cool. Well, I have a couple more small updates and then we'll jump into the"},{"speaker":"[bryan_boorstein]","startTime":832.6,"endTime":838.12,"body":"q and a um. Finally, now, uh, one day away from four weeks in, I feel like"},{"speaker":"[bryan_boorstein]","startTime":838.28,"endTime":840.2,"body":"my scrotum is recovered, so"},{"speaker":"[bryan_boorstein]","startTime":841.24,"endTime":846.2,"body":"it was a significantly longer experienced recovery than than I have wanted"},{"speaker":"[bryan_boorstein]","startTime":846.44,"endTime":850.52,"body":"and expected. I was a bit of a mind fuck to be honest, but um,"},{"speaker":"[bryan_boorstein]","startTime":851.64,"endTime":855.72,"body":"the other day two days ago I was outgoing for a walk and I was like Wow, I"},{"speaker":"[bryan_boorstein]","startTime":855.8,"endTime":858.44,"body":"feel great. like other theres. there's no pain. There's no like you know"},{"speaker":"[bryan_boorstein]","startTime":858.52,"endTime":862.04,"body":"awareness around it. so I was like, let me start jogging and just see if it"},{"speaker":"[bryan_boorstein]","startTime":862.2,"endTime":865.48,"body":"feels okay. You know, I did a slow jog for like two hundred meters and that"},{"speaker":"[bryan_boorstein]","startTime":865.48,"endTime":868.76,"body":"felt fine, so I walked a little more. Then I did like a hard jog for two"},{"speaker":"[bryan_boorstein]","startTime":868.84,"endTime":871.8,"body":"hundred meters and that felt fine And then I did a sprint for two hundred"},{"speaker":"[bryan_boorstein]","startTime":871.96,"endTime":875.16,"body":"meters and I was kind of like Ooh. I feel something like. you know,"},{"speaker":"[bryan_boorstein]","startTime":875.4,"endTime":879.64,"body":"definitely like I'm aware, but it wasn't like painful. so um, well, I"},{"speaker":"[bryan_boorstein]","startTime":879.72,"endTime":883.0,"body":"wouldn't say that I'm like a hundred percent healed. I'm at least able to"},{"speaker":"[bryan_boorstein]","startTime":883.16,"endTime":887.56,"body":"run and jump and like for the most part of my life and I think that it is"},{"speaker":"[bryan_boorstein]","startTime":887.88,"endTime":892.04,"body":"healing. I mean if I still come back four weeks from now and say Yep, still"},{"speaker":"[bryan_boorstein]","startTime":892.12,"endTime":895.56,"body":"hurts if I sprint like. I think we're gonna. we'nna have a problem, but I'm"},{"speaker":"[bryan_boorstein]","startTime":895.8,"endTime":900.68,"body":"optimistic now that the healing has begun, and uh and I should be good to"},{"speaker":"[bryan_boorstein]","startTime":900.76,"endTime":904.36,"body":"go. Um. beyond that. I have a uh,"},{"speaker":"[bryan_boorstein]","startTime":906.36,"endTime":910.76,"body":"much better grasp on my nutrition situation now, uh, my body weight is"},{"speaker":"[bryan_boorstein]","startTime":910.84,"endTime":914.68,"body":"stable at one ninety, Like I mentioned last episode. We're at one ninety"},{"speaker":"[bryan_boorstein]","startTime":914.92,"endTime":919.48,"body":"again this week. It's nice having. Uh, I know of Kim as an accountability"},{"speaker":"[bryan_boorstein]","startTime":919.64,"endTime":924.52,"body":"partner. So she. we have booked Kim and I decided, just literally off the"},{"speaker":"[bryan_boorstein]","startTime":924.6,"endTime":927.4,"body":"cuff of our sleeve, like we were talking to another couple. That was like"},{"speaker":"[bryan_boorstein]","startTime":927.48,"endTime":930.92,"body":"you know the best thing to do in the winter with y little kids is go to an"},{"speaker":"[bryan_boorstein]","startTime":931.0,"endTime":934.44,"body":"all inclusive resort and they have, like you know, these child care areas"},{"speaker":"[bryan_boorstein]","startTime":934.52,"endTime":937.64,"body":"that are open from like six a M to nine p M. so you can just drop them"},{"speaker":"[bryan_boorstein]","startTime":937.72,"endTime":940.92,"body":"there whenever you want free time. So we looked into it like literally."},{"speaker":"[bryan_boorstein]","startTime":941.08,"endTime":945.24,"body":"This all came together this week and we booked a four night five day stay"},{"speaker":"[bryan_boorstein]","startTime":945.64,"endTime":952.76,"body":"in Uh Cancun, at an all inclusive resort for January. So Kim is now uh, on"},{"speaker":"[bryan_boorstein]","startTime":952.84,"endTime":957.72,"body":"this mission to get in shape for for her bikini and in Cancun, And it's"},{"speaker":"[bryan_boorstein]","startTime":957.88,"endTime":960.76,"body":"It's nice for me that we both kind of have each other as these"},{"speaker":"[bryan_boorstein]","startTime":961.0,"endTime":965.32,"body":"accountability partners. and Uh, we're taking an approach with M. Sunday"},{"speaker":"[bryan_boorstein]","startTime":965.56,"endTime":970.04,"body":"through Thursday being are are like you know, really dialed in like no"},{"speaker":"[bryan_boorstein]","startTime":970.2,"endTime":975.24,"body":"added sugars type thing, and then Friday night and Saturday, we can kind of"},{"speaker":"[bryan_boorstein]","startTime":975.32,"endTime":978.2,"body":"like eat out and maybe have a dessert or something like that, and then when"},{"speaker":"[bryan_boorstein]","startTime":978.2,"endTime":981.0,"body":"Sunday rolls around, we're going to get back on the accountability train"},{"speaker":"[bryan_boorstein]","startTime":981.24,"endTime":984.04,"body":"and we'll see how that works out because that allows us to still have like"},{"speaker":"[bryan_boorstein]","startTime":984.02,"endTime":985.02,"body":"a date night and stuff like,"},{"speaker":"[aaron_straker]","startTime":985.454,"endTime":989.374,"body":"just mean you're going to uh hang up your baking apron for for a couple of"},{"speaker":"[aaron_straker]","startTime":989.034,"endTime":990.034,"body":"months"},{"speaker":"[bryan_boorstein]","startTime":990.36,"endTime":994.44,"body":"Yeah, I'm not going to bake, except on the weekends, maybe like a Saturday"},{"speaker":"[bryan_boorstein]","startTime":995.0,"endTime":996.6,"body":"evening, something ba, and then"},{"speaker":"[bryan_boorstein]","startTime":997.8,"endTime":1000.12,"body":"get back on the train. On on Sunday, so"},{"speaker":"[bryan_boorstein]","startTime":1001.16,"endTime":1004.84,"body":"all good stuff? I'm excited about our trip. I'm excited about. you know,"},{"speaker":"[bryan_boorstein]","startTime":1004.92,"endTime":1008.04,"body":"the way I feel eating better. and um,"},{"speaker":"[bryan_boorstein]","startTime":1009.56,"endTime":1011.16,"body":"that's pretty much it on my updates."},{"speaker":"[aaron_straker]","startTime":1011.614,"endTime":1014.814,"body":"cool. I want to dig in. Uh, want me to kick this first one over to you."},{"speaker":"[bryan_boorstein]","startTime":1016.04,"endTime":1019.4,"body":"Uh, how about I ask you some of these nutrition ones"},{"speaker":"[aaron_straker]","startTime":1019.434,"endTime":1020.434,"body":"Okay, that's fine."},{"speaker":"[bryan_boorstein]","startTime":1020.6,"endTime":1023.96,"body":"Because I at least think the first question. like I kind of looked at it. I"},{"speaker":"[bryan_boorstein]","startTime":1023.96,"endTime":1027.88,"body":"was like I don't know. Like so I'm wondering if you have thoughts on this."},{"speaker":"[bryan_boorstein]","startTime":1028.12,"endTime":1033.3200000000002,"body":"Does a higher fat macro split tend to favor a lifestyle lean aesthetic? or"},{"speaker":"[bryan_boorstein]","startTime":1033.4,"endTime":1034.52,"body":"is this anecdotal"},{"speaker":"[aaron_straker]","startTime":1034.4940000000001,"endTime":1036.574,"body":"so I would say this is anecdotal. Um,"},{"speaker":"[aaron_straker]","startTime":1037.774,"endTime":1039.374,"body":"lifestyle lean is a hard."},{"speaker":"[aaron_straker]","startTime":1041.054,"endTime":1044.174,"body":"It's incredibly subjective. Of course. I don't mean that in a negative"},{"speaker":"[aaron_straker]","startTime":1044.3339999999998,"endTime":1048.654,"body":"manner, but I mean someone could consider like lifestyle in like eighteen"},{"speaker":"[aaron_straker]","startTime":1048.8139999999999,"endTime":1053.694,"body":"percent body fat. You know, I would consider lifestyle lean like eleven for"},{"speaker":"[aaron_straker]","startTime":1053.854,"endTime":1056.174,"body":"me personally, maybe twelve. because"},{"speaker":"[aaron_straker]","startTime":1057.294,"endTime":1060.814,"body":"uh, it, just this is, that's my lifestyle. you know what I mean. I'm a"},{"speaker":"[aaron_straker]","startTime":1060.814,"endTime":1062.654,"body":"nutrition coach of course, so"},{"speaker":"[aaron_straker]","startTime":1063.634,"endTime":1064.634,"body":"I,"},{"speaker":"[aaron_straker]","startTime":1065.214,"endTime":1069.214,"body":"it depends. I hate using that, but it it really does. I think you could go"},{"speaker":"[aaron_straker]","startTime":1069.454,"endTime":1074.174,"body":"either way as long as you have kind of uh, constraints that allow you to"},{"speaker":"[aaron_straker]","startTime":1074.674,"endTime":1075.674,"body":"exist within"},{"speaker":"[aaron_straker]","startTime":1076.734,"endTime":1081.454,"body":"Th those you know, um constraints. I guess I should say without too much uh,"},{"speaker":"[aaron_straker]","startTime":1081.794,"endTime":1082.794,"body":"uh, deviation,"},{"speaker":"[aaron_straker]","startTime":1084.014,"endTime":1089.534,"body":"what I will add is con. You know, previously almost exclusively I had fallen"},{"speaker":"[aaron_straker]","startTime":1090.414,"endTime":1094.574,"body":"followed a higher carbohydrate approach, but right now I'm kind of being for"},{"speaker":"[aaron_straker]","startTime":1094.734,"endTime":1098.014,"body":"the first time seeing the opposite where I am following a higher fat"},{"speaker":"[aaron_straker]","startTime":1098.494,"endTime":1101.294,"body":"approach. I wish I had the numbers. I. I meant to write him down, but I'm"},{"speaker":"[aaron_straker]","startTime":1101.374,"endTime":1104.174,"body":"doing like right now. My carb's on a training day. Only two twenty, right,"},{"speaker":"[aaron_straker]","startTime":1104.414,"endTime":1108.094,"body":"pretty low. Specific. believe for the scut protocol, my facts are at like one"},{"speaker":"[aaron_straker]","startTime":1108.414,"endTime":1111.854,"body":"thirty. I think yeah, one thirty and then one thirty five on my rest days. So"},{"speaker":"[aaron_straker]","startTime":1111.934,"endTime":1116.014,"body":"it is a pretty good. I'm probably a balance, if not a little bit higher. fat."},{"speaker":"[aaron_straker]","startTime":1116.174,"endTime":1119.214,"body":"um, I can't think of. I can't do those numbers off the top of my head. I'm"},{"speaker":"[aaron_straker]","startTime":1119.294,"endTime":1123.854,"body":"sorry, but I'd say it is mostly anecdotal. There are certain things that"},{"speaker":"[aaron_straker]","startTime":1123.934,"endTime":1127.774,"body":"could influence it, and this could shift with changes in your physiology."},{"speaker":"[aaron_straker]","startTime":1127.934,"endTime":1131.534,"body":"Let's say you, other aspects of your lifestyle. your sleep stress, et cetera"},{"speaker":"[aaron_straker]","startTime":1131.774,"endTime":1135.614,"body":"begin to improve your insulin sensitivity. Over time, you might find that you"},{"speaker":"[aaron_straker]","startTime":1135.694,"endTime":1139.534,"body":"can now tolerate more carbohydrate because of those kind of external factors."},{"speaker":"[aaron_straker]","startTime":1139.614,"endTime":1145.214,"body":"So it is anecdotal. There are factors that can shift Um back and forth, but I"},{"speaker":"[aaron_straker]","startTime":1145.294,"endTime":1147.134,"body":"would say it's more anecdotal than anything."},{"speaker":"[bryan_boorstein]","startTime":1148.28,"endTime":1152.68,"body":"Yeah, my opinion on it would be that total calorie intake is going to move"},{"speaker":"[bryan_boorstein]","startTime":1152.84,"endTime":1157.8,"body":"the needle more as far as whether you remain lean or not, and it doesn'tly"},{"speaker":"[bryan_boorstein]","startTime":1157.96,"endTime":1161.8,"body":"matter the fat in the carb. Um, personally, I've gone through periods of"},{"speaker":"[bryan_boorstein]","startTime":1161.88,"endTime":1164.76,"body":"time where I actually was on like a thirty, three, thirty three, thirty"},{"speaker":"[bryan_boorstein]","startTime":1165.0,"endTime":1168.68,"body":"three split, And so it ended up being like on a three thousand calorie"},{"speaker":"[bryan_boorstein]","startTime":1168.84,"endTime":1172.2,"body":"intake. That's like two fifty protein, two fifty carbs, and"},{"speaker":"[bryan_boorstein]","startTime":1174.04,"endTime":1179.4,"body":"like a hundred and twenty fat or something like that. Um, and that was"},{"speaker":"[bryan_boorstein]","startTime":1179.56,"endTime":1184.6,"body":"fine. Like I, I enjoyed it. I don't think that it allowed me to do the"},{"speaker":"[bryan_boorstein]","startTime":1184.68,"endTime":1188.6,"body":"Perry workout thing, which I really actually do like. And so that's one"},{"speaker":"[bryan_boorstein]","startTime":1188.76,"endTime":1192.44,"body":"drawback. I guess to having a higher fat intake is. Uh. it kind of messes"},{"speaker":"[bryan_boorstein]","startTime":1192.6,"endTime":1196.92,"body":"up your ability to carbon protein around. Uh, the training sessions, Um,"},{"speaker":"[bryan_boorstein]","startTime":1197.32,"endTime":1200.84,"body":"cool. Next question. Is it possible to go too slow in a building phase? I"},{"speaker":"[bryan_boorstein]","startTime":1200.92,"endTime":1203.72,"body":"eat a hundred calorie increase every three weeks versus every week."},{"speaker":"[aaron_straker]","startTime":1204.414,"endTime":1208.334,"body":"It is possible to go too slow. It's possible to go too fast. If you're going"},{"speaker":"[aaron_straker]","startTime":1208.574,"endTime":1212.894,"body":"too slow, you're not your weight's not changing. That would be the the most"},{"speaker":"[aaron_straker]","startTime":1214.574,"endTime":1215.694,"body":"obvious indicator."},{"speaker":"[bryan_boorstein]","startTime":1215.66,"endTime":1216.66,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1216.954,"endTime":1217.954,"body":"I would say,"},{"speaker":"[aaron_straker]","startTime":1219.134,"endTime":1223.614,"body":"follow your body weight trends. More importantly than following. I'm"},{"speaker":"[aaron_straker]","startTime":1223.774,"endTime":1230.014,"body":"increasing x every x weeks. So pick a number and kind of scoot that along"},{"speaker":"[aaron_straker]","startTime":1230.334,"endTime":1232.574,"body":"until you start getting Um."},{"speaker":"[aaron_straker]","startTime":1233.934,"endTime":1237.534,"body":"A. A trend that is positive for your weights or average thema over like a"},{"speaker":"[aaron_straker]","startTime":1237.534,"endTime":1242.734,"body":"seven day moving average is the best in my opinion, and see, and that is what"},{"speaker":"[aaron_straker]","startTime":1242.894,"endTime":1244.014,"body":"I would recommend for that."},{"speaker":"[bryan_boorstein]","startTime":1244.52,"endTime":1247.4,"body":"yeah, yeah, I mean, if you're increasing a hundred Cs every three weeks,"},{"speaker":"[bryan_boorstein]","startTime":1247.56,"endTime":1251.32,"body":"like over the course of fifteen weeks, you're going to be eating five"},{"speaker":"[bryan_boorstein]","startTime":1251.48,"endTime":1255.96,"body":"hundred calories more, which is, I think relatively significant. This is a"},{"speaker":"[bryan_boorstein]","startTime":1256.04,"endTime":1258.52,"body":"female asking the question as well for whatever it's worth,"},{"speaker":"[bryan_boorstein]","startTime":1259.64,"endTime":1263.0,"body":"So I think a five hundred calary increase over a couple of months is is a"},{"speaker":"[bryan_boorstein]","startTime":1263.08,"endTime":1265.8,"body":"significant increase. so I don't think a hundred every three weeks is too"},{"speaker":"[bryan_boorstein]","startTime":1265.96,"endTime":1268.76,"body":"slow. but you definitely could go too slower. You could go too fast. For"},{"speaker":"[bryan_boorstein]","startTime":1268.38,"endTime":1269.38,"body":"sure."},{"speaker":"[aaron_straker]","startTime":1268.414,"endTime":1271.774,"body":"Yeah, and my, I would recommend slower is better, Um, and"},{"speaker":"[bryan_boorstein]","startTime":1271.42,"endTime":1272.42,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1271.934,"endTime":1275.374,"body":"also just know that like a hundred calories is it"},{"speaker":"[aaron_straker]","startTime":1276.734,"endTime":1279.694,"body":"depends on your consistency and adherence, too right. because if you're"},{"speaker":"[bryan_boorstein]","startTime":1279.26,"endTime":1280.26,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1279.854,"endTime":1284.654,"body":"off by a little bit in either direction, you know over a handful of days like"},{"speaker":"[aaron_straker]","startTime":1284.814,"endTime":1286.414,"body":"that's a wash. pretty much."},{"speaker":"[bryan_boorstein]","startTime":1286.14,"endTime":1287.14,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1286.734,"endTime":1288.894,"body":"so. Um, just know that too."},{"speaker":"[bryan_boorstein]","startTime":1289.32,"endTime":1292.52,"body":"Yeah, when you're increasing by small margins, there definitely is more"},{"speaker":"[bryan_boorstein]","startTime":1292.58,"endTime":1293.58,"body":"room for air. like"},{"speaker":"[aaron_straker]","startTime":1293.154,"endTime":1294.154,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1293.96,"endTime":1297.64,"body":"yet being off by twenty calories Is you know? a much bigger percentage of"},{"speaker":"[bryan_boorstein]","startTime":1297.72,"endTime":1301.48,"body":"your increase? Um, okay, er, and what? your thoughts on sucroose? Avoid it,"},{"speaker":"[bryan_boorstein]","startTime":1301.46,"endTime":1302.46,"body":"or don't worry about it."},{"speaker":"[aaron_straker]","startTime":1302.174,"endTime":1305.374,"body":"this is really cool be cause. I actually did a big deep dive on this last"},{"speaker":"[aaron_straker]","startTime":1305.274,"endTime":1306.274,"body":"week. Um,"},{"speaker":"[aaron_straker]","startTime":1307.454,"endTime":1311.054,"body":"depends on your digestion, so if you are someone who's gassy like myself. Um,"},{"speaker":"[aaron_straker]","startTime":1311.614,"endTime":1316.574,"body":"if you look at the research, Uh, the the most kind of uh, up to date we have"},{"speaker":"[aaron_straker]","startTime":1316.734,"endTime":1323.374,"body":"on it is in people who have some digestive intolerances, or not super strong"},{"speaker":"[aaron_straker]","startTime":1323.774,"endTime":1329.854,"body":"digestion, as is sucrolos, can give you a little bit more Um. gasiness, as"},{"speaker":"[aaron_straker]","startTime":1329.854,"endTime":1334.414,"body":"opposed to like Steviia, Monk, fruit extract, or even like you know, table"},{"speaker":"[aaron_straker]","startTime":1334.634,"endTime":1335.634,"body":"sugar. Is that"},{"speaker":"[bryan_boorstein]","startTime":1335.18,"endTime":1336.18,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1335.614,"endTime":1337.614,"body":"what they call it table sugar, table salt,"},{"speaker":"[bryan_boorstein]","startTime":1337.18,"endTime":1338.18,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1337.774,"endTime":1340.094,"body":"table sugar. Whatever you know what I'm saying, regular"},{"speaker":"[bryan_boorstein]","startTime":1340.36,"endTime":1341.72,"body":"Yes, the regular sugar."},{"speaker":"[aaron_straker]","startTime":1340.414,"endTime":1345.614,"body":"sugar. if you're someone who like doesn't have like gas or any kind of of g,"},{"speaker":"[aaron_straker]","startTime":1345.774,"endTime":1349.534,"body":"I type stuff and you have a really really like solid type stomach amusing"},{"speaker":"[aaron_straker]","startTime":1349.274,"endTime":1350.274,"body":"like air"},{"speaker":"[aaron_straker]","startTime":1350.594,"endTime":1351.594,"body":"by G."},{"speaker":"[aaron_straker]","startTime":1352.414,"endTime":1355.214,"body":"I mean, I don't think it's it's water under the bridge. I don't think it's"},{"speaker":"[aaron_straker]","startTime":1354.914,"endTime":1355.914,"body":"worth"},{"speaker":"[aaron_straker]","startTime":1357.134,"endTime":1361.054,"body":"you know of avoiding or anything like that, but if you are someone who gets"},{"speaker":"[aaron_straker]","startTime":1361.214,"endTime":1365.454,"body":"like gassi or whatever it might behove you to uh, try temporarily to move"},{"speaker":"[aaron_straker]","startTime":1365.614,"endTime":1370.334,"body":"from like a sucroose based protein powder to a steviia base and just see."},{"speaker":"[bryan_boorstein]","startTime":1371.64,"endTime":1373.08,"body":"Yeah, I, uh,"},{"speaker":"[bryan_boorstein]","startTime":1374.28,"endTime":1380.12,"body":"personally, don't have issues with sucrolose, but what I do notice is that"},{"speaker":"[bryan_boorstein]","startTime":1380.2,"endTime":1385.4,"body":"if I don't use it for a while and then I do use it again, I hold water for"},{"speaker":"[bryan_boorstein]","startTime":1385.48,"endTime":1389.4,"body":"a number of days afterwards. Like literally, the scale can jump three"},{"speaker":"[bryan_boorstein]","startTime":1389.56,"endTime":1393.16,"body":"pounds, four pounds, with no other changes in the diet. Aside from just you"},{"speaker":"[bryan_boorstein]","startTime":1393.16,"endTime":1397.96,"body":"know, now I've consumed a quest bar and something else was sucrulos and I"},{"speaker":"[bryan_boorstein]","startTime":1397.82,"endTime":1398.82,"body":"don't usually do that."},{"speaker":"[bryan_boorstein]","startTime":1399.72,"endTime":1403.0,"body":"so that's that's interesting. but as far as like health and long term"},{"speaker":"[bryan_boorstein]","startTime":1403.24,"endTime":1406.68,"body":"stuff, like the science hasn't shown it to be dangerous. Like all the"},{"speaker":"[bryan_boorstein]","startTime":1406.76,"endTime":1411.16,"body":"sweeteners are not worth worrying about unless you are literally drinking"},{"speaker":"[bryan_boorstein]","startTime":1411.32,"endTime":1414.52,"body":"like a hundred liters of coke, die coke every day."},{"speaker":"[aaron_straker]","startTime":1414.414,"endTime":1419.214,"body":"Yeah, I think from a from a health standpoint there are no like"},{"speaker":"[aaron_straker]","startTime":1420.574,"endTime":1425.294,"body":"Western medical type adverse health risks if you are someone who has"},{"speaker":"[aaron_straker]","startTime":1425.534,"endTime":1428.334,"body":"digestive issues. That is where it will show up first,"},{"speaker":"[bryan_boorstein]","startTime":1428.62,"endTime":1429.62,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1430.28,"endTime":1434.04,"body":"so these next two questions are very related. I actually think they may be"},{"speaker":"[bryan_boorstein]","startTime":1434.12,"endTime":1436.6,"body":"from the same person, so I'm going to slam them together into one."},{"speaker":"[bryan_boorstein]","startTime":1438.28,"endTime":1441.88,"body":"Been on a cut to lean out. Is it bad to be on a cup for too long? I think"},{"speaker":"[bryan_boorstein]","startTime":1441.96,"endTime":1445.64,"body":"the quick answer there is. Yes. The second part of the question is how long"},{"speaker":"[bryan_boorstein]","startTime":1445.8,"endTime":1449.08,"body":"should cuts in balks be till you hit your goals Or what is the"},{"speaker":"[bryan_boorstein]","startTime":1448.98,"endTime":1449.98,"body":"recommendation?"},{"speaker":"[aaron_straker]","startTime":1451.774,"endTime":1455.774,"body":"so I'll answer them separately. So if you've been on a cut to lean out, is it"},{"speaker":"[aaron_straker]","startTime":1455.854,"endTime":1461.454,"body":"bad to be on a cup for too long? It can't. well, Yes, it depends relative on"},{"speaker":"[aaron_straker]","startTime":1461.694,"endTime":1463.854,"body":"your definition of bad. What"},{"speaker":"[aaron_straker]","startTime":1465.614,"endTime":1468.654,"body":"generally happens is people say they're on a cut, but then they're like. Oh,"},{"speaker":"[aaron_straker]","startTime":1468.734,"endTime":1471.934,"body":"well, I have a bachelor party and then I took this week off and then I did"},{"speaker":"[aaron_straker]","startTime":1472.014,"endTime":1475.534,"body":"these other things, so like you're not on a deficit. you're just going like"},{"speaker":"[aaron_straker]","startTime":1475.614,"endTime":1480.574,"body":"your yo of dieting is essentially what you're doing. Um, so that is when it"},{"speaker":"[aaron_straker]","startTime":1480.734,"endTime":1484.974,"body":"gets to be like too long. Like if if we talk about your natural body bedting"},{"speaker":"[aaron_straker]","startTime":1485.054,"endTime":1488.974,"body":"body building competitors, they'll die for like eight months. Um, they may"},{"speaker":"[aaron_straker]","startTime":1489.134,"endTime":1492.894,"body":"have you know, re feeds and stuff like that, but they are actively dieting so"},{"speaker":"[aaron_straker]","startTime":1493.294,"endTime":1497.374,"body":"just make sure that you are setting proper constraints on what you're saying."},{"speaker":"[aaron_straker]","startTime":1497.534,"endTime":1500.894,"body":"What you're doing depends on how much weight you want to lose, Right if"},{"speaker":"[aaron_straker]","startTime":1500.894,"endTime":1503.854,"body":"you're like, Hey, I'm two hundred and seventy pounds and I want to be two"},{"speaker":"[aaron_straker]","startTime":1503.794,"endTime":1504.794,"body":"hundred pounds."},{"speaker":"[aaron_straker]","startTime":1505.614,"endTime":1509.454,"body":"That might be pretty pretty long. You would benefit from having diets et"},{"speaker":"[aaron_straker]","startTime":1509.534,"endTime":1512.574,"body":"cetera, but if you're like Hey, I'm you know. fifteen percent body fat. want"},{"speaker":"[aaron_straker]","startTime":1512.654,"endTime":1516.014,"body":"to be eleven percent That need to lose eighteen pounds. You can die for"},{"speaker":"[aaron_straker]","startTime":1516.094,"endTime":1519.214,"body":"twenty weeks, but I don't see anything really wrong with that. Uh, So long as"},{"speaker":"[aaron_straker]","startTime":1519.294,"endTime":1522.574,"body":"you do your due diligence and go through recovery, diet and stuff afterward,"},{"speaker":"[aaron_straker]","startTime":1524.014,"endTime":1527.614,"body":"Um, moving into the second part. How long should cuts and bulks be? it"},{"speaker":"[aaron_straker]","startTime":1527.854,"endTime":1531.774,"body":"depends I. I. I am sorry for using that word, but it really really does"},{"speaker":"[bryan_boorstein]","startTime":1532.12,"endTime":1533.64,"body":"You have no contacts. I mean you,"},{"speaker":"[aaron_straker]","startTime":1532.894,"endTime":1534.414,"body":"you have. Yeah, so"},{"speaker":"[aaron_straker]","startTime":1536.014,"endTime":1542.254,"body":"I don't really see any benefit to doing either for less than like six weeks,"},{"speaker":"[aaron_straker]","startTime":1542.414,"endTime":1546.574,"body":"unless you're like mini cutting for something. Uh, but you're already"},{"speaker":"[aaron_straker]","startTime":1546.894,"endTime":1548.414,"body":"obviously very well versed there."},{"speaker":"[aaron_straker]","startTime":1549.614,"endTime":1554.414,"body":"personally, I think pushing like a. like a bulker, A. A gaining what I like"},{"speaker":"[aaron_straker]","startTime":1554.494,"endTime":1556.094,"body":"to to refer to it as Um,"},{"speaker":"[aaron_straker]","startTime":1557.534,"endTime":1561.534,"body":"until you've had like significant movement or changes right if you, if you"},{"speaker":"[aaron_straker]","startTime":1561.854,"endTime":1565.054,"body":"bulk or gain and you're up like four pounds And it's been five weeks and"},{"speaker":"[aaron_straker]","startTime":1565.134,"endTime":1568.014,"body":"you're gonna cut like you're just going to look exactly like you did when you"},{"speaker":"[aaron_straker]","startTime":1568.094,"endTime":1572.174,"body":"started and you just basically wasted the last four weeks of gaining in five."},{"speaker":"[aaron_straker]","startTime":1572.414,"endTime":1575.854,"body":"six weeks of dieting to just end up where you were when you started, type of"},{"speaker":"[aaron_straker]","startTime":1575.934,"endTime":1580.334,"body":"deal. So I recommend taking carving the time out, making them longer, Um,"},{"speaker":"[aaron_straker]","startTime":1580.574,"endTime":1584.494,"body":"relative to your goal, but I would say I lean more towards. Let's hit your"},{"speaker":"[aaron_straker]","startTime":1584.654,"endTime":1589.934,"body":"goals and then map out how long is an an appropriate time line for us to do"},{"speaker":"[aaron_straker]","startTime":1589.634,"endTime":1590.634,"body":"so."},{"speaker":"[bryan_boorstein]","startTime":1591.88,"endTime":1594.44,"body":"Yeah, I pretty much agree with all of that. Um,"},{"speaker":"[bryan_boorstein]","startTime":1596.5,"endTime":1597.5,"body":"I feel like"},{"speaker":"[bryan_boorstein]","startTime":1599.88,"endTime":1603.64,"body":"even if you're doing the yoo dieting thing or like you have the bachelor"},{"speaker":"[bryan_boorstein]","startTime":1603.8,"endTime":1607.0,"body":"party in the birthday, So like every know week or two, you're taking a"},{"speaker":"[bryan_boorstein]","startTime":1607.0,"endTime":1611.32,"body":"couple of days off of the diet, I don't even know that that necessarily"},{"speaker":"[bryan_boorstein]","startTime":1611.48,"endTime":1615.32,"body":"extends your runway like that much longer, because I don't know that a"},{"speaker":"[bryan_boorstein]","startTime":1615.4,"endTime":1618.68,"body":"couple days here and there is long enough to really reset, like grow and"},{"speaker":"[bryan_boorstein]","startTime":1618.76,"endTime":1623.48,"body":"wepon stuff, and like, really get hormone production back into like, uh,"},{"speaker":"[bryan_boorstein]","startTime":1623.8,"endTime":1628.36,"body":"more of an anabolic state like I, I feel like it's like you know the. House"},{"speaker":"[bryan_boorstein]","startTime":1628.52,"endTime":1632.12,"body":"is on fire and you're just like throwing one or two buckets on and walking"},{"speaker":"[bryan_boorstein]","startTime":1632.28,"endTime":1636.76,"body":"away and hoping that like that helps versus like actually really putting"},{"speaker":"[bryan_boorstein]","startTime":1636.84,"endTime":1638.84,"body":"the fire out. So for whatever that's worth,"},{"speaker":"[aaron_straker]","startTime":1639.054,"endTime":1643.134,"body":"Not so much from like a gralln in Lepton perspective, but in terms of like"},{"speaker":"[aaron_straker]","startTime":1643.294,"endTime":1646.734,"body":"okay, we've been dieting for three weeks, right you down"},{"speaker":"[aaron_straker]","startTime":1647.854,"endTime":1652.174,"body":"three pounds. You go on a bachelor party. You come back up five pounds And"},{"speaker":"[bryan_boorstein]","startTime":1651.74,"endTime":1652.74,"body":"M"},{"speaker":"[aaron_straker]","startTime":1652.334,"endTime":1654.494,"body":"we're kind of like starting over type of"},{"speaker":"[bryan_boorstein]","startTime":1654.86,"endTime":1655.86,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1656.014,"endTime":1661.534,"body":"for someone like yourself, Brian, Because you've invested so much time in"},{"speaker":"[aaron_straker]","startTime":1661.694,"endTime":1666.814,"body":"drops in in that bucket. Those things will shift much more quickly, but for"},{"speaker":"[aaron_straker]","startTime":1666.974,"endTime":1670.974,"body":"your average, like you know, Dieter, that's just not the case. You know, I've"},{"speaker":"[aaron_straker]","startTime":1671.374,"endTime":1674.814,"body":"clients who come back from something and then there and there up, and it"},{"speaker":"[aaron_straker]","startTime":1674.894,"endTime":1678.174,"body":"takes us another three weeks just to get back to where they were before the"},{"speaker":"[aaron_straker]","startTime":1678.254,"endTime":1679.374,"body":"wedding or something like that."},{"speaker":"[bryan_boorstein]","startTime":1679.02,"endTime":1680.02,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":1679.534,"endTime":1684.414,"body":"So now you know we've been effectively seven weeks of diet and were only back"},{"speaker":"[aaron_straker]","startTime":1684.494,"endTime":1686.654,"body":"to where we were at week three, type of deal."},{"speaker":"[bryan_boorstein]","startTime":1686.22,"endTime":1687.22,"body":"Mhm"},{"speaker":"[aaron_straker]","startTime":1687.054,"endTime":1692.734,"body":"So I'd say for your majority gent pop person, the latter is much more of a"},{"speaker":"[aaron_straker]","startTime":1692.894,"endTime":1694.974,"body":"realistic scenario. Unfortunately,"},{"speaker":"[bryan_boorstein]","startTime":1695.88,"endTime":1697.08,"body":"is what it is. You make the best"},{"speaker":"[aaron_straker]","startTime":1696.674,"endTime":1697.674,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1697.24,"endTime":1701.56,"body":"of it cool. So the last nutrition question we have is is interesting and I"},{"speaker":"[bryan_boorstein]","startTime":1701.56,"endTime":1704.84,"body":"think there's two ways you could look at it because it's not super specif."},{"speaker":"[bryan_boorstein]","startTime":1705.64,"endTime":1709.16,"body":"It says, nutrition and lifestyle tips for a college student who doesn't"},{"speaker":"[bryan_boorstein]","startTime":1709.24,"endTime":1713.8,"body":"want to miss out. My question is do you not want to miss out on parting and"},{"speaker":"[bryan_boorstein]","startTime":1713.88,"endTime":1717.24,"body":"hanging out with girls or do you not want to miss out on making gains"},{"speaker":"[bryan_boorstein]","startTime":1717.56,"endTime":1720.6,"body":"because I think that you could take that question in either direction."},{"speaker":"[aaron_straker]","startTime":1722.414,"endTime":1726.174,"body":"I'm going to take it from the former, right, um,"},{"speaker":"[aaron_straker]","startTime":1727.534,"endTime":1729.614,"body":"this one. This is a really really cool question."},{"speaker":"[aaron_straker]","startTime":1730.814,"endTime":1734.734,"body":"I think I would have avoid trying to diet much."},{"speaker":"[aaron_straker]","startTime":1735.774,"endTime":1739.534,"body":"I would have. I would spend the majority of those years focusing on building"},{"speaker":"[aaron_straker]","startTime":1739.694,"endTime":1744.414,"body":"muscle. You're young. Still, you should have hormones in a really good"},{"speaker":"[aaron_straker]","startTime":1744.654,"endTime":1747.854,"body":"position. Hopefully still, even though you're drinking alcohol in your sleep"},{"speaker":"[aaron_straker]","startTime":1748.094,"endTime":1751.134,"body":"is shit, and all that other type of like college stuff. But"},{"speaker":"[aaron_straker]","startTime":1752.334,"endTime":1756.814,"body":"dieting in my you know opinion, where is only going to to preact from that,"},{"speaker":"[aaron_straker]","startTime":1757.374,"endTime":1761.694,"body":"so I would avoid trying to stay too lean. I'd say maybe fifteen to twenty"},{"speaker":"[aaron_straker]","startTime":1761.854,"endTime":1766.334,"body":"percent body fat. I'd say in college, I probably stayed around twenty percent"},{"speaker":"[aaron_straker]","startTime":1766.654,"endTime":1770.814,"body":"mostly and I lifted five days per week. you know, I. I stillole ate protein"},{"speaker":"[aaron_straker]","startTime":1770.974,"endTime":1775.054,"body":"and stuff like that, but I I dran a lot. you know. I fortunately didn't do"},{"speaker":"[aaron_straker]","startTime":1775.214,"endTime":1779.454,"body":"much drinking like my, you know, Monday through Wednesday type of deal, but"},{"speaker":"[aaron_straker]","startTime":1779.934,"endTime":1784.814,"body":"uh, definitely on the weekends, you know a lot. Um, I would say, trying to"},{"speaker":"[aaron_straker]","startTime":1784.894,"endTime":1788.494,"body":"just focus more on getting strong and building muscle as opposed to dieting,"},{"speaker":"[aaron_straker]","startTime":1788.654,"endTime":1790.734,"body":"would probably be the best of both worlds."},{"speaker":"[bryan_boorstein]","startTime":1792.44,"endTime":1796.2,"body":"Yeah, I fully agree. Actually, our college experiences based on that like"},{"speaker":"[bryan_boorstein]","startTime":1796.36,"endTime":1799.64,"body":"three sentences you just put together were like identical. I, I pretty much"},{"speaker":"[bryan_boorstein]","startTime":1799.8,"endTime":1803.72,"body":"dra hard like Thursdayriday, Saturday, sometimes Sunday, and then lifted"},{"speaker":"[bryan_boorstein]","startTime":1803.88,"endTime":1806.92,"body":"five days a week. Like no questions asked that even wake up Friday morning"},{"speaker":"[bryan_boorstein]","startTime":1807.16,"endTime":1810.04,"body":"hung over and you know, go to the gym and flip fops and do arms,"},{"speaker":"[bryan_boorstein]","startTime":1811.72,"endTime":1816.52,"body":"so you just kind of hit your. If you hit your protein goals, you make sure"},{"speaker":"[bryan_boorstein]","startTime":1816.6,"endTime":1819.96,"body":"you're not in a deficit. So you' So you're in a surplus with sufficient"},{"speaker":"[bryan_boorstein]","startTime":1820.12,"endTime":1823.24,"body":"protein and you your lifting weights four or five days a week. You should"},{"speaker":"[bryan_boorstein]","startTime":1823.32,"endTime":1826.6,"body":"be able to go out and have fun and enjoy everything and still make progress"},{"speaker":"[bryan_boorstein]","startTime":1826.76,"endTime":1829.64,"body":"because you're young and you're just astro is flowing and all these things."},{"speaker":"[bryan_boorstein]","startTime":1830.12,"endTime":1833.72,"body":"Um. and then, as far as you know, ultimately, you don't want to go four"},{"speaker":"[bryan_boorstein]","startTime":1833.88,"endTime":1836.76,"body":"years and never be able to be like. I wonder if Likeick I actually look"},{"speaker":"[bryan_boorstein]","startTime":1836.92,"endTime":1840.68,"body":"good under here or not. Um. So what I would usually do is you know college"},{"speaker":"[bryan_boorstein]","startTime":1841.0,"endTime":1844.36,"body":"ends pretty early, Uh, like in May, or something like that right, like it"},{"speaker":"[bryan_boorstein]","startTime":1844.44,"endTime":1848.36,"body":"ends way earlier than high schools do. So I would usually start Uh, like a"},{"speaker":"[bryan_boorstein]","startTime":1848.44,"endTime":1851.8,"body":"six week, you know, miniotut like a pretty aggressive miniut right after"},{"speaker":"[bryan_boorstein]","startTime":1852.04,"endTime":1855.16,"body":"the year ended when I was home and I was like living with my parents again"},{"speaker":"[bryan_boorstein]","startTime":1855.32,"endTime":1859.08,"body":"and there was uh, really nothing to do except lift weights and eat homem"},{"speaker":"[bryan_boorstein]","startTime":1859.4,"endTime":1863.24,"body":"food. And uh, and I would start running and like shit like that, and and"},{"speaker":"[bryan_boorstein]","startTime":1863.4,"endTime":1866.76,"body":"uh, and and over six weeks I would drop you know twelve pounds and I would"},{"speaker":"[bryan_boorstein]","startTime":1866.92,"endTime":1870.04,"body":"go on a beach trips and stuff over the summer, and I I'd look good, and"},{"speaker":"[bryan_boorstein]","startTime":1870.04,"endTime":1872.76,"body":"then you know school would start again and I'd go back to being fifteen to"},{"speaker":"[bryan_boorstein]","startTime":1872.84,"endTime":1876.68,"body":"twenty percent fluffy. So Um, that worked out pretty well and I think that"},{"speaker":"[bryan_boorstein]","startTime":1876.76,"endTime":1878.12,"body":"would probably be the way I'd approach it."},{"speaker":"[aaron_straker]","startTime":1879.054,"endTime":1883.774,"body":"I, I personally't do that because I just on my radar, but I agree that I"},{"speaker":"[aaron_straker]","startTime":1883.854,"endTime":1885.294,"body":"think that's a really viable approach."},{"speaker":"[bryan_boorstein]","startTime":1885.96,"endTime":1889.32,"body":"Yeah, cool. well, now we're uh, moving into a bunch of training questions."},{"speaker":"[aaron_straker]","startTime":1889.214,"endTime":1891.454,"body":"Yeps. I will read these ones for you,"},{"speaker":"[bryan_boorstein]","startTime":1891.34,"endTime":1892.34,"body":"Y."},{"speaker":"[aaron_straker]","startTime":1892.014,"endTime":1895.614,"body":"studies or new findings that have changed the way you train and program"},{"speaker":"[bryan_boorstein]","startTime":1896.92,"endTime":1901.08,"body":"Yeah, I love this question. Um, I think the very obvious answer is the"},{"speaker":"[bryan_boorstein]","startTime":1901.16,"endTime":1903.8,"body":"length and overload stuff. I mean, we've harped on this now for probably"},{"speaker":"[bryan_boorstein]","startTime":1903.96,"endTime":1909.08,"body":"ten or twelve episodes at least, And um, they've just this. The studies are"},{"speaker":"[bryan_boorstein]","startTime":1909.32,"endTime":1912.92,"body":"are very obvious at this point that the the initial range of motion of a"},{"speaker":"[bryan_boorstein]","startTime":1912.92,"endTime":1915.88,"body":"lift, the part that goes from the stretched position to get the weight"},{"speaker":"[bryan_boorstein]","startTime":1916.2,"endTime":1919.64,"body":"moving is the most beneficial part, and that the part where you actually"},{"speaker":"[bryan_boorstein]","startTime":1919.8,"endTime":1925.4,"body":"cantract the muscle is the least important part. Um, so that's definitely"},{"speaker":"[bryan_boorstein]","startTime":1925.8,"endTime":1928.36,"body":"changed the way I trained. you know, adding partials in the length and"},{"speaker":"[bryan_boorstein]","startTime":1928.44,"endTime":1932.6,"body":"position after Uh, reaching failure on a short range overload movement. and"},{"speaker":"[bryan_boorstein]","startTime":1932.68,"endTime":1936.44,"body":"then I think the other thing is, you know a couple of years ago we had this"},{"speaker":"[bryan_boorstein]","startTime":1936.6,"endTime":1940.12,"body":"obsession in the evidence Ba space with volume. It was like volumes."},{"speaker":"[bryan_boorstein]","startTime":1940.28,"endTime":1943.16,"body":"Everything you know. there was the Brad Shownfel meta analysis and there"},{"speaker":"[bryan_boorstein]","startTime":1943.16,"endTime":1945.96,"body":"was the study that like forty five sets was better than twenty seven cents,"},{"speaker":"[bryan_boorstein]","startTime":1946.12,"endTime":1949.64,"body":"which was better than nine sets. And like all these things, and I feel like"},{"speaker":"[bryan_boorstein]","startTime":1949.8,"endTime":1953.24,"body":"now in the last year or two were finally like coming back to center and"},{"speaker":"[bryan_boorstein]","startTime":1953.32,"endTime":1957.64,"body":"were realizing like Hey, you know, effort is important and execution is"},{"speaker":"[bryan_boorstein]","startTime":1957.96,"endTime":1962.52,"body":"important and not all volume is created equal, like one person can do if"},{"speaker":"[bryan_boorstein]","startTime":1962.52,"endTime":1965.72,"body":"their bench press max is three hundred pounds and they just did ho sets of"},{"speaker":"[bryan_boorstein]","startTime":1965.8,"endTime":1969.0,"body":"a hundred and thirty five pounds for ten. You could do a hundred sets of a"},{"speaker":"[bryan_boorstein]","startTime":1969.0,"endTime":1971.96,"body":"hundred and thirty five for ten, and that's volume's going to be very"},{"speaker":"[bryan_boorstein]","startTime":1972.12,"endTime":1975.8,"body":"ineffective because it's forty percent of your max or whatever it is, and"},{"speaker":"[bryan_boorstein]","startTime":1975.88,"endTime":1979.24,"body":"you're not even getting close to failure in those sets of ten, so not all"},{"speaker":"[bryan_boorstein]","startTime":1979.32,"endTime":1983.48,"body":"volume is created equal. There's a volume effort ratio, so I think that's"},{"speaker":"[bryan_boorstein]","startTime":1983.64,"endTime":1986.92,"body":"important that the harder you work, the less volume you do, and the less"},{"speaker":"[bryan_boorstein]","startTime":1987.08,"endTime":1989.88,"body":"hard you want to work, the more volume you can do. And I would say those"},{"speaker":"[bryan_boorstein]","startTime":1989.96,"endTime":1991.88,"body":"are the two biggest takeaways recently. For me,"},{"speaker":"[aaron_straker]","startTime":1992.654,"endTime":1998.254,"body":"the the way you phrase. that part is fantastic. Not all volume is createdqual"},{"speaker":"[aaron_straker]","startTime":1998.114,"endTime":1999.114,"body":"and this is something"},{"speaker":"[aaron_straker]","startTime":1999.934,"endTime":2004.414,"body":"I am beginning to learn more and more about than just trying to become as"},{"speaker":"[aaron_straker]","startTime":2004.494,"endTime":2008.014,"body":"efficient as possible with each set. So, yeah,"},{"speaker":"[aaron_straker]","startTime":2009.234,"endTime":2010.234,"body":"well,"},{"speaker":"[bryan_boorstein]","startTime":2009.98,"endTime":2010.98,"body":"cool."},{"speaker":"[aaron_straker]","startTime":2010.414,"endTime":2014.734,"body":"I'm going to fop in answer, or as this, number three and them will pop back"},{"speaker":"[aaron_straker]","startTime":2014.814,"endTime":2016.174,"body":"the number two be cause it really relative"},{"speaker":"[bryan_boorstein]","startTime":2015.86,"endTime":2016.86,"body":"okay, yeah,"},{"speaker":"[aaron_straker]","startTime":2017.214,"endTime":2021.614,"body":"on days with a lengthened overload squat. Would you prefer a lengthened or"},{"speaker":"[aaron_straker]","startTime":2021.854,"endTime":2024.894,"body":"short overload leg extension as a secondary movement?"},{"speaker":"[bryan_boorstein]","startTime":2026.04,"endTime":2029.0,"body":"yeah, so for the listeners essentally, what they're asking is like. Since"},{"speaker":"[bryan_boorstein]","startTime":2029.64,"endTime":2033.4,"body":"most squat movements, pretty much all swaat movements are overloaded in the"},{"speaker":"[bryan_boorstein]","startTime":2033.4,"endTime":2036.2,"body":"length and position, like the hardest point is going to be the bottom or"},{"speaker":"[bryan_boorstein]","startTime":2036.2,"endTime":2037.64,"body":"the bottom middle of the rep."},{"speaker":"[bryan_boorstein]","startTime":2039.08,"endTime":2043.4,"body":"Assuming you're doing a squat as your primary lift, what would be the best"},{"speaker":"[bryan_boorstein]","startTime":2043.56,"endTime":2047.96,"body":"use of the leg extension exercise? Would you want to overload it lengthened"},{"speaker":"[bryan_boorstein]","startTime":2048.12,"endTime":2051.88,"body":"or overload it shortened? And I, actually, it's funny to to hear this"},{"speaker":"[bryan_boorstein]","startTime":2051.96,"endTime":2055.24,"body":"question because uh, it was something I really thought about a lot in my"},{"speaker":"[bryan_boorstein]","startTime":2055.3199999999997,"endTime":2059.0,"body":"last cycle as I was going through my diet and I had my my days split up and"},{"speaker":"[bryan_boorstein]","startTime":2059.08,"endTime":2064.84,"body":"stuff, so I had one leg day. Uh, where I did the Uh legg extension short,"},{"speaker":"[bryan_boorstein]","startTime":2065.4,"endTime":2069.24,"body":"and and I, I put that on. Well, actually it, it doesn't matter 'cause I had"},{"speaker":"[bryan_boorstein]","startTime":2069.24,"endTime":2072.44,"body":"a squat pattern on both days, but I think the answer to this question is"},{"speaker":"[bryan_boorstein]","startTime":2072.52,"endTime":2074.84,"body":"that the leg extension shortened is probably"},{"speaker":"[bryan_boorstein]","startTime":2075.88,"endTime":2079.32,"body":"better with the length anded overload squat. so that you get a little bit"},{"speaker":"[bryan_boorstein]","startTime":2079.48,"endTime":2080.52,"body":"of both. Um,"},{"speaker":"[bryan_boorstein]","startTime":2082.2,"endTime":2087.0,"body":"what I did in my my cycle To go back to that is that I had one day where I"},{"speaker":"[bryan_boorstein]","startTime":2086.7,"endTime":2087.7,"body":"did"},{"speaker":"[bryan_boorstein]","startTime":2088.52,"endTime":2093.4,"body":"leg extension shortened overload, and then I moved to a pendulum, which was"},{"speaker":"[bryan_boorstein]","startTime":2093.96,"endTime":2097.64,"body":"uh or no. I moved to the hack on the day it was short overload, I moved to"},{"speaker":"[bryan_boorstein]","startTime":2097.64,"endTime":2101.08,"body":"the hack because that's a lengthened overload, and the day that I did"},{"speaker":"[bryan_boorstein]","startTime":2101.24,"endTime":2104.68,"body":"leggytension with a lengthened overload, I went to the pendulum, but I had"},{"speaker":"[bryan_boorstein]","startTime":2104.76,"endTime":2108.76,"body":"it reverse banded so that it was harder in the top range of motion. Um, so"},{"speaker":"[bryan_boorstein]","startTime":2108.84,"endTime":2113.8,"body":"I think that if you can figure out a way to create a squat pattern movement"},{"speaker":"[bryan_boorstein]","startTime":2113.88,"endTime":2117.96,"body":"that isn't as lengthened overload, then that would be a good day to put a"},{"speaker":"[bryan_boorstein]","startTime":2117.96,"endTime":2121.08,"body":"lengthen overload leg extension on so that you kind of get the stimuluss"},{"speaker":"[bryan_boorstein]","startTime":2120.98,"endTime":2121.98,"body":"from both sides"},{"speaker":"[aaron_straker]","startTime":2122.334,"endTime":2127.374,"body":"One thing, I want to kind of ask you clarify. So with your leg extension"},{"speaker":"[aaron_straker]","startTime":2127.534,"endTime":2131.134,"body":"machine at home and your home gym, you can change the overload position"},{"speaker":"[aaron_straker]","startTime":2131.354,"endTime":2132.354,"body":"correct based on."},{"speaker":"[bryan_boorstein]","startTime":2132.06,"endTime":2133.06,"body":"correct. Yes,"},{"speaker":"[aaron_straker]","startTime":2133.294,"endTime":2137.374,"body":"Can you explain that a little bit? because like an a gym, I was saying nine"},{"speaker":"[aaron_straker]","startTime":2137.534,"endTime":2139.534,"body":"out of ten you unable to do that correct?"},{"speaker":"[bryan_boorstein]","startTime":2140.28,"endTime":2145.4,"body":"correct, ya. yeah, Um, but you know it's interesting because the the valor"},{"speaker":"[bryan_boorstein]","startTime":2145.8,"endTime":2150.68,"body":"leg extension leg cro machine, the Titan, and the one I have, which is x"},{"speaker":"[bryan_boorstein]","startTime":2150.92,"endTime":2154.36,"body":"Mark. They're all basically the same Like the. the design is the same."},{"speaker":"[bryan_boorstein]","startTime":2154.52,"endTime":2157.24,"body":"There's a few little things that are different here and there, but the cool"},{"speaker":"[bryan_boorstein]","startTime":2157.48,"endTime":2161.64,"body":"thing about all these machines is their cam based, so Um,"},{"speaker":"[bryan_boorstein]","startTime":2162.76,"endTime":2166.52,"body":"what that means is that there's this little like pan at the bottom that you"},{"speaker":"[bryan_boorstein]","startTime":2166.68,"endTime":2171.08,"body":"put in and the the the cam with the weight on it. The lever arm rotates"},{"speaker":"[bryan_boorstein]","startTime":2171.32,"endTime":2174.92,"body":"around this pin, so if there's you can use."},{"speaker":"[bryan_boorstein]","startTime":2176.44,"endTime":2180.44,"body":"Oh man, it's really hard to explain. Um, Basically, if you put a different"},{"speaker":"[bryan_boorstein]","startTime":2180.76,"endTime":2184.92,"body":"size plate on the pin, it changes your resistance curve. So, if you put in"},{"speaker":"[bryan_boorstein]","startTime":2185.16,"endTime":2188.44,"body":"no plates on the pin and you just let the machine act as it naturally"},{"speaker":"[bryan_boorstein]","startTime":2188.52,"endTime":2189.72,"body":"would, in its natural state,"},{"speaker":"[bryan_boorstein]","startTime":2190.84,"endTime":2194.44,"body":"it's going to be severely shortened overload there's going to be almost no"},{"speaker":"[bryan_boorstein]","startTime":2194.6,"endTime":2197.56,"body":"resistance at the bottom of the wrap. And then if you do something like,"},{"speaker":"[bryan_boorstein]","startTime":2197.72,"endTime":2201.64,"body":"put a twenty five pound plate on like a pretty big one, but not as big as"},{"speaker":"[bryan_boorstein]","startTime":2201.72,"endTime":2205.32,"body":"like a thirty five or forty five, right, A twenty five makes it pretty"},{"speaker":"[bryan_boorstein]","startTime":2205.56,"endTime":2209.4,"body":"lengthened overload. Um, it's about as lengthened as you can get with this"},{"speaker":"[bryan_boorstein]","startTime":2209.56,"endTime":2213.88,"body":"machine. Without. if I went more lengthened, there would be no resistance"},{"speaker":"[bryan_boorstein]","startTime":2214.2,"endTime":2218.28,"body":"at the top. Um, so it would be all at the bottom. But then the top. you"},{"speaker":"[bryan_boorstein]","startTime":2218.28,"endTime":2220.68,"body":"know you would get to the top and it would just it would be like a feather"},{"speaker":"[bryan_boorstein]","startTime":2220.76,"endTime":2223.72,"body":"and it would almost try to rotate over the opposite way Like it would be"},{"speaker":"[bryan_boorstein]","startTime":2223.72,"endTime":2226.44,"body":"like you would kick the leg extension machine over, and the cam would"},{"speaker":"[bryan_boorstein]","startTime":2226.52,"endTime":2231.88,"body":"rotate over the wrong way. Um, so I operate between having none if I want"},{"speaker":"[bryan_boorstein]","startTime":2232.04,"endTime":2235.56,"body":"short overload all the way up to like a twenty five if I want like a mid"},{"speaker":"[bryan_boorstein]","startTime":2235.72,"endTime":2236.92,"body":"Ranger length and overload."},{"speaker":"[aaron_straker]","startTime":2236.974,"endTime":2240.174,"body":"Last kind of little follow question. There would you say? the majority of"},{"speaker":"[aaron_straker]","startTime":2240.254,"endTime":2244.654,"body":"your general jim's leg extension machines are shortened overload or"},{"speaker":"[aaron_straker]","startTime":2244.594,"endTime":2245.594,"body":"lengthened overload."},{"speaker":"[bryan_boorstein]","startTime":2245.72,"endTime":2249.48,"body":"You know, I always thought they were shortened overload. And then I, I"},{"speaker":"[bryan_boorstein]","startTime":2249.64,"endTime":2253.64,"body":"heard Cass say on a q and A, the other day that he thinks that most of the"},{"speaker":"[bryan_boorstein]","startTime":2254.6,"endTime":2258.44,"body":"Um Legg Ecension machines in  Gyems are more midrangeer length and"},{"speaker":"[bryan_boorstein]","startTime":2258.52,"endTime":2260.92,"body":"overload. Um, So I think that"},{"speaker":"[bryan_boorstein]","startTime":2262.28,"endTime":2266.76,"body":"it it. It depends on the machine, but one way that you can really quickly"},{"speaker":"[bryan_boorstein]","startTime":2266.7,"endTime":2267.7,"body":"find out"},{"speaker":"[bryan_boorstein]","startTime":2268.52,"endTime":2271.4,"body":"is Uh, when you finish a set to failure,"},{"speaker":"[bryan_boorstein]","startTime":2272.6,"endTime":2276.84,"body":"do a couple partial reps. And if you can barely even get that thing to move"},{"speaker":"[bryan_boorstein]","startTime":2277.08,"endTime":2280.68,"body":"a quarter of the range of motion on your first partial rep, then it's"},{"speaker":"[bryan_boorstein]","startTime":2280.92,"endTime":2283.88,"body":"probably lengthened overload. And if you can get it, you know three"},{"speaker":"[bryan_boorstein]","startTime":2284.04,"endTime":2287.0,"body":"quarters of the way and then you know three fifths of the way and then two"},{"speaker":"[bryan_boorstein]","startTime":2287.08,"endTime":2289.88,"body":"fits of the way, and you can basically just keep like chipping away at"},{"speaker":"[bryan_boorstein]","startTime":2289.96,"endTime":2292.92,"body":"range of motion, Then it's probably overloaded in the shortened position."},{"speaker":"[aaron_straker]","startTime":2293.294,"endTime":2296.654,"body":"One thing, I, the last thing I will add there, and please don't quote me on"},{"speaker":"[aaron_straker]","startTime":2296.654,"endTime":2299.774,"body":"this, I'm fairly certain, but not a hundred percent, depending on the shape"},{"speaker":"[aaron_straker]","startTime":2299.934,"endTime":2303.534,"body":"of the cam of the machine. So if it's like a perfect circle, it is probably a"},{"speaker":"[aaron_straker]","startTime":2303.694,"endTime":2308.094,"body":"very even resistance curve. If it is more like egg shaped or lopsided in some"},{"speaker":"[aaron_straker]","startTime":2308.254,"endTime":2313.854,"body":"way, then you' probably going to be overloaded in one or the other more a an"},{"speaker":"[aaron_straker]","startTime":2313.934,"endTime":2315.294,"body":"equal resistance curve."},{"speaker":"[bryan_boorstein]","startTime":2315.96,"endTime":2319.24,"body":"That's interesting. I never knew that and I, I think honestly, to be"},{"speaker":"[bryan_boorstein]","startTime":2319.24,"endTime":2322.12,"body":"truthful, I' probably only used three or four different leg extension"},{"speaker":"[bryan_boorstein]","startTime":2322.28,"endTime":2326.2,"body":"machines at you know gyms in my life, because I was in crossvit and then I"},{"speaker":"[bryan_boorstein]","startTime":2326.28,"endTime":2329.08,"body":"was in a gym for a short amount of time, and then I've been training at"},{"speaker":"[bryan_boorstein]","startTime":2329.16,"endTime":2331.4,"body":"home, so I don't have a ton of experience with them."},{"speaker":"[aaron_straker]","startTime":2331.954,"endTime":2332.954,"body":"Make"},{"speaker":"[aaron_straker]","startTime":2334.174,"endTime":2339.534,"body":"okay. So, next question you, if if we have a young training age, will M E,"},{"speaker":"[aaron_straker]","startTime":2339.774,"endTime":2344.814,"body":"muscular endurance training translate to overall max strength? If so, for how"},{"speaker":"[aaron_straker]","startTime":2344.514,"endTime":2345.514,"body":"long"},{"speaker":"[bryan_boorstein]","startTime":2345.96,"endTime":2349.0,"body":"Yup, uh, you skipped question too as well, so we need to go back to that"},{"speaker":"[bryan_boorstein]","startTime":2348.82,"endTime":2349.82,"body":"one After this."},{"speaker":"[aaron_straker]","startTime":2351.534,"endTime":2356.174,"body":"said I Going to go? three? come back to and I just did not. I'm sorry. we"},{"speaker":"[aaron_straker]","startTime":2356.254,"endTime":2357.294,"body":"will come back to number two."},{"speaker":"[bryan_boorstein]","startTime":2356.28,"endTime":2359.8,"body":"No, you're cool your coal. Um, so if you have a young training age, the"},{"speaker":"[bryan_boorstein]","startTime":2359.88,"endTime":2363.08,"body":"thing is like there's actually a study. This is wild because there's"},{"speaker":"[bryan_boorstein]","startTime":2363.24,"endTime":2366.36,"body":"actually a study that they took untrained people that were sedentary, So"},{"speaker":"[bryan_boorstein]","startTime":2366.44,"endTime":2369.64,"body":"not even like people that like live a relatively active life, But just"},{"speaker":"[bryan_boorstein]","startTime":2369.64,"endTime":2373.16,"body":"don't lift weights. These are like sedentary people and they started having"},{"speaker":"[bryan_boorstein]","startTime":2373.32,"endTime":2376.2,"body":"them run. So one group started to run and the other groups started to lift"},{"speaker":"[bryan_boorstein]","startTime":2376.36,"endTime":2379.64,"body":"weights, and they got the same muscular gains at the end of whatever. This"},{"speaker":"[bryan_boorstein]","startTime":2379.8,"endTime":2383.72,"body":"period was just from running because they were sedentary and like literally"},{"speaker":"[bryan_boorstein]","startTime":2383.88,"endTime":2387.56,"body":"doing anything, was going to build muscle in their body. I. I believe these"},{"speaker":"[bryan_boorstein]","startTime":2387.72,"endTime":2390.84,"body":"adaptations you know are a very, very short term. I don't know how long the"},{"speaker":"[bryan_boorstein]","startTime":2390.84,"endTime":2393.8,"body":"study was, but I couldn't imagine that this lasted longer than four or"},{"speaker":"[bryan_boorstein]","startTime":2393.88,"endTime":2395.88,"body":"five, six weeks at most. Um."},{"speaker":"[bryan_boorstein]","startTime":2397.0,"endTime":2402.52,"body":"so so yes, in in the early stages anything works. I can't give you an exact"},{"speaker":"[bryan_boorstein]","startTime":2402.76,"endTime":2406.76,"body":"number of how long this is going to work for. Um, but I can say that"},{"speaker":"[bryan_boorstein]","startTime":2407.08,"endTime":2411.16,"body":"training for muscular endurance, like with weights, is more specific to"},{"speaker":"[bryan_boorstein]","startTime":2411.32,"endTime":2416.12,"body":"getting strong than running is. so your runway is going to be extended by"},{"speaker":"[bryan_boorstein]","startTime":2416.28,"endTime":2419.72,"body":"training with weights at all. even if you're doing sets of thirty to forty,"},{"speaker":"[bryan_boorstein]","startTime":2419.88,"endTime":2424.04,"body":"and that's going to be more productive than running is. Then if you did set"},{"speaker":"[bryan_boorstein]","startTime":2424.28,"endTime":2427.8,"body":"a twenty, then that would be more productive than doing sets of thirty to"},{"speaker":"[bryan_boorstein]","startTime":2427.88,"endTime":2431.72,"body":"forty if you're looking for translation to strength and maxes. But"},{"speaker":"[bryan_boorstein]","startTime":2431.88,"endTime":2434.84,"body":"ultimately, if you can follow my path, here is we're working towards"},{"speaker":"[bryan_boorstein]","startTime":2435.0,"endTime":2440.12,"body":"specificity, and as training age increases, specificity must increase. so"},{"speaker":"[bryan_boorstein]","startTime":2440.52,"endTime":2443.96,"body":"Um for somebody like Aaron or myself, If we're doing sets of ten to"},{"speaker":"[bryan_boorstein]","startTime":2444.04,"endTime":2448.92,"body":"fifteen, I would expect zero increase in my overall max, Like, maybe I"},{"speaker":"[bryan_boorstein]","startTime":2449.0,"endTime":2452.12,"body":"would get better at. I would get stronger at performing sets of ten to"},{"speaker":"[bryan_boorstein]","startTime":2452.12,"endTime":2454.76,"body":"fifteen, because that's what. I'm performing it specific to that, but I"},{"speaker":"[bryan_boorstein]","startTime":2454.76,"endTime":2458.68,"body":"wouldn't expect any transfer from doing a set of ten to my one rat max. If"},{"speaker":"[bryan_boorstein]","startTime":2458.68,"endTime":2461.64,"body":"I want to improve my one rat, Max, I need to be doing sets of one, two,"},{"speaker":"[bryan_boorstein]","startTime":2461.72,"endTime":2464.68,"body":"three, four, maybe five reps, and they need to be within. you know. x"},{"speaker":"[bryan_boorstein]","startTime":2464.92,"endTime":2468.84,"body":"amount of reps of failure, et cetera et cetera, So Um, as your training age"},{"speaker":"[bryan_boorstein]","startTime":2469.0,"endTime":2472.44,"body":"increases, you need to get more specific and that's the best answer I can"},{"speaker":"[bryan_boorstein]","startTime":2472.14,"endTime":2473.14,"body":"give you."},{"speaker":"[aaron_straker]","startTime":2472.814,"endTime":2474.174,"body":"I don't have anything to do there."},{"speaker":"[aaron_straker]","startTime":2475.694,"endTime":2480.014,"body":"Okay, back to question too, Do you find for yourself and clients that"},{"speaker":"[aaron_straker]","startTime":2480.174,"endTime":2482.494,"body":"training six out of seven days is too much"},{"speaker":"[bryan_boorstein]","startTime":2483.48,"endTime":2487.4,"body":"Yeah, short answer. Yes, um, I mean, I think there are absolutely ways that"},{"speaker":"[bryan_boorstein]","startTime":2487.48,"endTime":2492.6,"body":"you can do it. Um, because frequency is just a way to split volume. So if"},{"speaker":"[bryan_boorstein]","startTime":2492.68,"endTime":2495.8,"body":"we took the same amount of volume that I'm doing on a three day program,"},{"speaker":"[bryan_boorstein]","startTime":2496.2,"endTime":2499.16,"body":"like right now, in my strength cycle, I'm doing a three day a week full"},{"speaker":"[bryan_boorstein]","startTime":2499.24,"endTime":2503.32,"body":"body streng cycle. I actually had a few moments considering and I actually"},{"speaker":"[bryan_boorstein]","startTime":2503.48,"endTime":2507.16,"body":"think about this. Every every session I do, I get through my squats and"},{"speaker":"[bryan_boorstein]","startTime":2507.24,"endTime":2510.6,"body":"dead list and I'm like man. I should just do the upper body stuff tomorrow"},{"speaker":"[bryan_boorstein]","startTime":2510.68,"endTime":2514.36,"body":"like I, I don't need to do this right now and then. The problem with that"},{"speaker":"[bryan_boorstein]","startTime":2514.6,"endTime":2517.88,"body":"is that, then okay, I do you know squots and deads on Monday? I do upper"},{"speaker":"[bryan_boorstein]","startTime":2517.96,"endTime":2521.08,"body":"body on Tuesday That I'm back to doing legs on Wednesday, the upper body,"},{"speaker":"[bryan_boorstein]","startTime":2521.16,"endTime":2524.68,"body":"Thursday and legs on Friday, upper body Saturday. Well, okay, the volume's"},{"speaker":"[bryan_boorstein]","startTime":2524.84,"endTime":2529.16,"body":"the same, but for me it essentially comes down to a psychology thing,"},{"speaker":"[bryan_boorstein]","startTime":2529.18,"endTime":2530.18,"body":"because"},{"speaker":"[bryan_boorstein]","startTime":2530.76,"endTime":2534.6,"body":"I really don't like training six days a week. I lose motivation to train. I"},{"speaker":"[bryan_boorstein]","startTime":2534.76,"endTime":2539.16,"body":"stop enjoying it. Um, and I would much rather spend two hours three days a"},{"speaker":"[bryan_boorstein]","startTime":2539.16,"endTime":2541.48,"body":"week than one hour six days a week. Um,"},{"speaker":"[bryan_boorstein]","startTime":2542.92,"endTime":2548.28,"body":"that's my preference. If looking at what is optimal for hpertrophy, I would"},{"speaker":"[bryan_boorstein]","startTime":2548.36,"endTime":2551.48,"body":"say that three is probably not optimal because you need to do a certain"},{"speaker":"[bryan_boorstein]","startTime":2551.8,"endTime":2554.44,"body":"amount of volume and it would be tough to fit all that volume into three"},{"speaker":"[bryan_boorstein]","startTime":2554.52,"endTime":2558.12,"body":"days, which I think three days is much more conducive to a strength cycle"},{"speaker":"[bryan_boorstein]","startTime":2558.28,"endTime":2562.04,"body":"like I'm doing, because the volume is significantly lower. If I was doing a"},{"speaker":"[bryan_boorstein]","startTime":2562.04,"endTime":2565.72,"body":"hypertphy phase, it would have at least four or five. It would have four or"},{"speaker":"[bryan_boorstein]","startTime":2565.88,"endTime":2569.48,"body":"five days of training a week. Be cause. That's just what I need to split my"},{"speaker":"[bryan_boorstein]","startTime":2569.56,"endTime":2572.92,"body":"volume and not feel like I'm burning out and losing desire to train."},{"speaker":"[aaron_straker]","startTime":2575.774,"endTime":2581.214,"body":"awesome. So for my clients, I would say a majority. Yes, probably too much"},{"speaker":"[aaron_straker]","startTime":2581.534,"endTime":2586.494,"body":"relative to their lifestyle and their goals for me, kind of the complete"},{"speaker":"[aaron_straker]","startTime":2586.894,"endTime":2591.214,"body":"opposite of Briryan, so I would rather go to the gym six days per week for"},{"speaker":"[aaron_straker]","startTime":2591.294,"endTime":2595.374,"body":"like fifty minutes to an hour, then three days per week for two hours,"},{"speaker":"[aaron_straker]","startTime":2596.014,"endTime":2601.694,"body":"because I know at about the like hour and twenty hour and thirty mark, my"},{"speaker":"[aaron_straker]","startTime":2602.014,"endTime":2606.334,"body":"desire to train drops off pretty significantly, so like for instance, right"},{"speaker":"[aaron_straker]","startTime":2606.334,"endTime":2609.854,"body":"now I'm only training four days per week, but at their longer sessions and"},{"speaker":"[aaron_straker]","startTime":2610.734,"endTime":2614.094,"body":"oftentimes like nine, and have ten times when it comes around to. Like that"},{"speaker":"[aaron_straker]","startTime":2614.494,"endTime":2617.934,"body":"that second to last and last exercise like I, straight up do not want to be"},{"speaker":"[aaron_straker]","startTime":2618.074,"endTime":2619.074,"body":"there. Um."},{"speaker":"[aaron_straker]","startTime":2620.094,"endTime":2624.574,"body":"and I kind of like the. the. I really really like push pull legs. That's my"},{"speaker":"[aaron_straker]","startTime":2624.654,"endTime":2628.094,"body":"favorite train. Split and then you run that you know, push pull legs off."},{"speaker":"[aaron_straker]","startTime":2628.254,"endTime":2632.174,"body":"push pull leggs. Um, I would say when I do run that I generally end up"},{"speaker":"[aaron_straker]","startTime":2632.254,"endTime":2633.934,"body":"training around six days every"},{"speaker":"[aaron_straker]","startTime":2635.134,"endTime":2639.294,"body":"eight days, six sessions every eight days, so not you know, quite six out of"},{"speaker":"[aaron_straker]","startTime":2639.374,"endTime":2643.694,"body":"seven, but that is by far my favorite and I think what's really the the best"},{"speaker":"[aaron_straker]","startTime":2643.854,"endTime":2646.494,"body":"way to answer it is what your preference comes down to you. Because we have"},{"speaker":"[aaron_straker]","startTime":2646.574,"endTime":2650.254,"body":"like Brian and myself right, kind of polar opposites. Brian prefers three"},{"speaker":"[aaron_straker]","startTime":2650.334,"endTime":2654.174,"body":"days for two hours, and I prefer like six days for one hour, so it really"},{"speaker":"[aaron_straker]","startTime":2654.254,"endTime":2656.414,"body":"comes down to like preference. I think."},{"speaker":"[bryan_boorstein]","startTime":2657.08,"endTime":2660.76,"body":"Yeah, I think psychology really is the number one underlying piece here."},{"speaker":"[bryan_boorstein]","startTime":2662.28,"endTime":2665.64,"body":"Physiologically it becomes relevant if like you know, getting to an hour"},{"speaker":"[bryan_boorstein]","startTime":2665.72,"endTime":2668.12,"body":"and a half and year session and then you're actually seeing performance"},{"speaker":"[bryan_boorstein]","startTime":2668.36,"endTime":2671.64,"body":"decorment And it's not like just your mind quitting on you, but like"},{"speaker":"[bryan_boorstein]","startTime":2671.72,"endTime":2676.04,"body":"physiologically you're just not getting the output anymore. Um, but I think"},{"speaker":"[bryan_boorstein]","startTime":2676.12,"endTime":2679.16,"body":"for most people it's going to be psychological in preference, and then"},{"speaker":"[bryan_boorstein]","startTime":2679.24,"endTime":2682.68,"body":"really quick. I want touch on the pushpoll legs thing because that's also"},{"speaker":"[bryan_boorstein]","startTime":2682.92,"endTime":2687.24,"body":"one of my favorite splits, but I really like to do it with pushpoll rest"},{"speaker":"[bryan_boorstein]","startTime":2687.56,"endTime":2691.96,"body":"legs rest, so that it's three sessions over five days and then repeat. Um,"},{"speaker":"[bryan_boorstein]","startTime":2692.12,"endTime":2695.88,"body":"So I think that volume ends up being slightly lower than yours because I'm"},{"speaker":"[bryan_boorstein]","startTime":2695.96,"endTime":2700.2,"body":"three out of five. or is you're six out of eight? Um, but again, I guess"},{"speaker":"[bryan_boorstein]","startTime":2700.28,"endTime":2701.64,"body":"personal preference is interesting."},{"speaker":"[aaron_straker]","startTime":2701.454,"endTime":2704.974,"body":"Yeah, the last little bit, I will add there is if you are like dieting or"},{"speaker":"[aaron_straker]","startTime":2705.054,"endTime":2708.654,"body":"something like that, a recovery capacity could become a little bit"},{"speaker":"[bryan_boorstein]","startTime":2708.22,"endTime":2709.22,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2708.814,"endTime":2709.934,"body":"of a concern there. So"},{"speaker":"[bryan_boorstein]","startTime":2709.86,"endTime":2710.86,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2710.814,"endTime":2714.734,"body":"or if you've been running it for a very very long time, it would be a decent"},{"speaker":"[aaron_straker]","startTime":2714.894,"endTime":2717.854,"body":"idea to pull back to like a four five day or something like that, I don't"},{"speaker":"[aaron_straker]","startTime":2717.934,"endTime":2721.454,"body":"think you should just run sixt days out of seven for three, sixty five days"},{"speaker":"[aaron_straker]","startTime":2721.434,"endTime":2722.434,"body":"of the year."},{"speaker":"[bryan_boorstein]","startTime":2722.42,"endTime":2723.42,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2725.534,"endTime":2729.694,"body":"Next question, thoughts on Jeff Nipper's style, full body training five days"},{"speaker":"[aaron_straker]","startTime":2729.854,"endTime":2731.374,"body":"per week or five times per week."},{"speaker":"[bryan_boorstein]","startTime":2731.96,"endTime":2735.48,"body":"yeah, we had a full episode where we talked about uh, different splits. I"},{"speaker":"[bryan_boorstein]","startTime":2735.48,"endTime":2738.84,"body":"think it was again like you know, episode eight through fifteen, range or"},{"speaker":"[bryan_boorstein]","startTime":2739.0,"endTime":2742.44,"body":"something like that, like maybe almost a year ago at this point, but Um,"},{"speaker":"[bryan_boorstein]","startTime":2743.72,"endTime":2747.24,"body":"I talked about kind of some of the drawbacks because I've done this and"},{"speaker":"[bryan_boorstein]","startTime":2747.32,"endTime":2750.68,"body":"I've tried it with clients too, and we all kind of seem to have the same"},{"speaker":"[bryan_boorstein]","startTime":2750.84,"endTime":2752.28,"body":"issue, which is that"},{"speaker":"[bryan_boorstein]","startTime":2753.4,"endTime":2758.28,"body":"Um. Exercise selection becomes so so important that you almost are unable"},{"speaker":"[bryan_boorstein]","startTime":2758.52,"endTime":2761.96,"body":"to do a lot of the exercises that you want to do because they're so"},{"speaker":"[bryan_boorstein]","startTime":2762.04,"endTime":2765.8,"body":"fatiguing, So then you could just kind of say okay, dude, I get it, But"},{"speaker":"[bryan_boorstein]","startTime":2765.88,"endTime":2769.4,"body":"then I'll just work less hard on those exercises, so okay cool. You work"},{"speaker":"[bryan_boorstein]","startTime":2769.56,"endTime":2772.92,"body":"less hard on those exercises, but now you're essentially like four or five"},{"speaker":"[bryan_boorstein]","startTime":2773.16,"endTime":2778.76,"body":"r. I, r, um. So when I implemented this this myself, I thought I was taking"},{"speaker":"[bryan_boorstein]","startTime":2778.92,"endTime":2783.4,"body":"a prudent approach and I started at like three r. I r. for for most lifts"},{"speaker":"[bryan_boorstein]","startTime":2784.02,"endTime":2785.02,"body":"and uh,"},{"speaker":"[bryan_boorstein]","startTime":2785.96,"endTime":2789.88,"body":"I was just conflict. The first week or two. I was just constantly beat up"},{"speaker":"[bryan_boorstein]","startTime":2789.88,"endTime":2793.24,"body":"and it wasn't even like. it wasn't even like good, beat up where I was just"},{"speaker":"[bryan_boorstein]","startTime":2793.24,"endTime":2797.4,"body":"like mildly sore and excited to train. It was like you know, I do one or"},{"speaker":"[bryan_boorstein]","startTime":2797.48,"endTime":2802.2,"body":"two sets. a leg press to three r. I r. And I'm sore for like three days, so"},{"speaker":"[bryan_boorstein]","startTime":2802.36,"endTime":2805.48,"body":"that I'm supposed to come in and do like leg curls the next day and then"},{"speaker":"[bryan_boorstein]","startTime":2805.56,"endTime":2808.52,"body":"leg extensions after that, and I'm supposed to squat the day after that."},{"speaker":"[bryan_boorstein]","startTime":2808.76,"endTime":2810.12,"body":"and even when you look at"},{"speaker":"[bryan_boorstein]","startTime":2811.88,"endTime":2816.04,"body":"putting exercises in an order that is conducive to this, so I think we, we"},{"speaker":"[bryan_boorstein]","startTime":2816.12,"endTime":2819.4,"body":"talked about this example. like where hamstring movements have to be very"},{"speaker":"[bryan_boorstein]","startTime":2820.12,"endTime":2824.68,"body":"targeted and specific to to what the ex for for what the the frequency is,"},{"speaker":"[bryan_boorstein]","startTime":2825.0,"endTime":2828.36,"body":"'cause. Like, no matter what hamsstering movement you do unless it's a leg"},{"speaker":"[bryan_boorstein]","startTime":2828.52,"endTime":2831.4,"body":"curl. like if it's a length anded overload hamstering movement, you're just"},{"speaker":"[bryan_boorstein]","startTime":2831.4,"endTime":2835.32,"body":"going to be sore from it like an r, d l, or a g, h, r or a weighted hip"},{"speaker":"[bryan_boorstein]","startTime":2835.56,"endTime":2840.04,"body":"extension or a stiff like a deadlift or a good morning. Like any of those"},{"speaker":"[bryan_boorstein]","startTime":2840.2,"endTime":2843.8,"body":"big compound hamstring movements are going to put you on the floor even if"},{"speaker":"[bryan_boorstein]","startTime":2843.88,"endTime":2847.08,"body":"you did two sets to four or five r, i r. Um,"},{"speaker":"[bryan_boorstein]","startTime":2849.24,"endTime":2853.72,"body":"so it is doable, but you have to start literally at five r. i R. Like that"},{"speaker":"[bryan_boorstein]","startTime":2853.72,"endTime":2856.84,"body":"has to be your starting point so you can build repeated Bo effect and and"},{"speaker":"[bryan_boorstein]","startTime":2856.92,"endTime":2861.64,"body":"all that sort of stuff. Exercise selection becomes super duperpor. Um, like"},{"speaker":"[bryan_boorstein]","startTime":2861.8,"endTime":2864.6,"body":"where would you put a dumbbell fly or something like? It's length and"},{"speaker":"[bryan_boorstein]","startTime":2864.6,"endTime":2867.48,"body":"overload. You're goingnna be sore for two or three days from a Dumbell fly."},{"speaker":"[bryan_boorstein]","startTime":2867.72,"endTime":2870.92,"body":"So you know you have to start opting for like cable crossovers, and you"},{"speaker":"[bryan_boorstein]","startTime":2870.92,"endTime":2874.44,"body":"know where do you put your presses and there's just a lot of considerations"},{"speaker":"[bryan_boorstein]","startTime":2874.52,"endTime":2878.12,"body":"that you have to put in there. And then I would say the main mitigating"},{"speaker":"[bryan_boorstein]","startTime":2878.28,"endTime":2882.36,"body":"factor because I think those two factors can be worked around through good"},{"speaker":"[bryan_boorstein]","startTime":2882.6,"endTime":2885.64,"body":"programming. The main factor for me was that"},{"speaker":"[bryan_boorstein]","startTime":2886.76,"endTime":2890.76,"body":"going into it. one of my main exciting aspects of it was that I was like"},{"speaker":"[bryan_boorstein]","startTime":2890.84,"endTime":2894.04,"body":"I'm never going to have to have a full leg day Like it's great. You know"},{"speaker":"[bryan_boorstein]","startTime":2894.36,"endTime":2898.12,"body":"well what ended up turning out was that every day felt like likeg day,"},{"speaker":"[bryan_boorstein]","startTime":2898.36,"endTime":2901.72,"body":"because it was either like I'm doing leg curls and leg extensions or I'm"},{"speaker":"[bryan_boorstein]","startTime":2901.8,"endTime":2905.32,"body":"doing leg press or I'm doing a stiff, likeg a deadlift or whatever it is"},{"speaker":"[bryan_boorstein]","startTime":2905.4,"endTime":2910.52,"body":"like I'm always working legs and it always feels like mentally, you have to"},{"speaker":"[bryan_boorstein]","startTime":2910.76,"endTime":2914.6,"body":"bring it, whereas it's really nice for me, Un, like a push pu leg split, or"},{"speaker":"[bryan_boorstein]","startTime":2914.68,"endTime":2917.72,"body":"like an upper lower, where the upper days they just don't take as much out"},{"speaker":"[bryan_boorstein]","startTime":2917.8,"endTime":2921.24,"body":"of you and you can kind of like save it. Up mentally again, coming to"},{"speaker":"[bryan_boorstein]","startTime":2921.24,"endTime":2924.76,"body":"psychology, which I think is is ultimately. the biggest factor here as"},{"speaker":"[bryan_boorstein]","startTime":2924.84,"endTime":2929.4,"body":"well. Um, but like you just have to be able to bring that intensity five"},{"speaker":"[bryan_boorstein]","startTime":2929.42,"endTime":2930.42,"body":"days a week and"},{"speaker":"[bryan_boorstein]","startTime":2931.4,"endTime":2933.0,"body":"that's hard. It's just it's just hard."},{"speaker":"[aaron_straker]","startTime":2934.674,"endTime":2935.674,"body":"Yeah, I,"},{"speaker":"[aaron_straker]","startTime":2936.654,"endTime":2941.454,"body":"the adaptation period of it is longer. It might take a full like two weeks to"},{"speaker":"[aaron_straker]","startTime":2941.314,"endTime":2942.314,"body":"get used to it."},{"speaker":"[aaron_straker]","startTime":2943.294,"endTime":2946.014,"body":"Personally, I I agree with, I'm not a fan."},{"speaker":"[aaron_straker]","startTime":2948.414,"endTime":2951.694,"body":"I. I never say never, right've raned in the past. I, I may do some again,"},{"speaker":"[aaron_straker]","startTime":2953.054,"endTime":2956.334,"body":"some reason in the future, but it's just not my favorite type of thing,"},{"speaker":"[aaron_straker]","startTime":2956.574,"endTime":2960.654,"body":"mostly because of that psychological thing, like B said, It's hard when you"},{"speaker":"[aaron_straker]","startTime":2960.894,"endTime":2965.294,"body":"have to mentally prepare for leg stuff like every single day, so Unc."},{"speaker":"[aaron_straker]","startTime":2966.194,"endTime":2967.194,"body":"Anything else?"},{"speaker":"[bryan_boorstein]","startTime":2966.92,"endTime":2971.48,"body":"Yeah, I mean it's yeah. no. I agree. totally. um, yeah, the next one"},{"speaker":"[aaron_straker]","startTime":2971.694,"endTime":2974.334,"body":"thoughts on single set to failure. Training"},{"speaker":"[bryan_boorstein]","startTime":2976.36,"endTime":2979.64,"body":"I think it's great. I think it can work really well, especially for people"},{"speaker":"[bryan_boorstein]","startTime":2979.88,"endTime":2982.84,"body":"that are uh, a little low on time, so"},{"speaker":"[bryan_boorstein]","startTime":2984.28,"endTime":2986.36,"body":"every study has basically shown that"},{"speaker":"[bryan_boorstein]","startTime":2987.48,"endTime":2992.76,"body":"one set gives you somewhere between like seventy and eighty plus percent of"},{"speaker":"[bryan_boorstein]","startTime":2993.16,"endTime":2997.0,"body":"the benefit of doing three, four or five six sets. Um,"},{"speaker":"[bryan_boorstein]","startTime":2998.44,"endTime":3000.52,"body":"so in that sense like"},{"speaker":"[bryan_boorstein]","startTime":3001.56,"endTime":3005.16,"body":"okay, and let's actually backtrack a second if someone is doing a study and"},{"speaker":"[bryan_boorstein]","startTime":3004.9,"endTime":3005.9,"body":"they think"},{"speaker":"[bryan_boorstein]","startTime":3006.6,"endTime":3009.88,"body":"studies are all to failure Right, Because that's that's the protocol you go"},{"speaker":"[bryan_boorstein]","startTime":3009.88,"endTime":3013.32,"body":"to failure in studies. Um, what's in reality? when you actually talk to"},{"speaker":"[bryan_boorstein]","startTime":3013.4,"endTime":3018.2,"body":"people that do studies very rarely are people actually at failure? Um,"},{"speaker":"[bryan_boorstein]","startTime":3018.44,"endTime":3021.08,"body":"what's happening is people are like? Oh, this is really hard. Now that"},{"speaker":"[bryan_boorstein]","startTime":3021.24,"endTime":3027.0,"body":"seems like failure. I'm going to stop. and as a S. a scientist, you can't"},{"speaker":"[bryan_boorstein]","startTime":3027.24,"endTime":3029.96,"body":"exactly just be like. No, you have to keep going. I mean"},{"speaker":"[bryan_boorstein]","startTime":3031.0,"endTime":3035.08,"body":"I. I. I think there's like moral issues against that. Um, So and your"},{"speaker":"[bryan_boorstein]","startTime":3035.24,"endTime":3037.96,"body":"number and goals to not get someone injured. So when they say they're at"},{"speaker":"[bryan_boorstein]","startTime":3038.04,"endTime":3041.8,"body":"failure, you're You're like cool. You're at failure. If you? If you as a"},{"speaker":"[bryan_boorstein]","startTime":3041.88,"endTime":3045.88,"body":"trainee, someone like me or you, you know we're going into it, We say we're"},{"speaker":"[bryan_boorstein]","startTime":3045.96,"endTime":3048.84,"body":"going to do one set to failure. Well, one that a failure means there's"},{"speaker":"[bryan_boorstein]","startTime":3049.0,"endTime":3053.32,"body":"three, four, five ramp upsets that occur leading to that. No, they're not"},{"speaker":"[bryan_boorstein]","startTime":3053.4,"endTime":3055.64,"body":"work sets. They don't necessarily cause growth,"},{"speaker":"[bryan_boorstein]","startTime":3056.68,"endTime":3059.56,"body":"but you're preparing to put the ultimate effort"},{"speaker":"[bryan_boorstein]","startTime":3060.76,"endTime":3064.12,"body":"into one set. so that effort that you're putting into that set is probably"},{"speaker":"[bryan_boorstein]","startTime":3064.28,"endTime":3067.8,"body":"higher than what the studies are doing for their six sets. And they're"},{"speaker":"[bryan_boorstein]","startTime":3067.96,"endTime":3072.84,"body":"still saying that one set to failure probably even conducted shy. A failure"},{"speaker":"[bryan_boorstein]","startTime":3073.0,"endTime":3076.12,"body":"in the studies. Is you know, giving you seventy or eighty percent of the"},{"speaker":"[bryan_boorstein]","startTime":3076.2,"endTime":3080.36,"body":"benefits of six sets. Now you're taking your one set to like the house. I"},{"speaker":"[bryan_boorstein]","startTime":3080.44,"endTime":3084.04,"body":"would guess that that one set is as stimulative as three or four sets that"},{"speaker":"[bryan_boorstein]","startTime":3084.12,"endTime":3087.72,"body":"are done within a research lab. Um. so I think that that's one thing that"},{"speaker":"[bryan_boorstein]","startTime":3087.8,"endTime":3090.92,"body":"you need to keep in mind is how much intensity can you bring to that set?"},{"speaker":"[bryan_boorstein]","startTime":3091.16,"endTime":3093.96,"body":"If you're a novice to training and you're like I'm going to do one set to"},{"speaker":"[bryan_boorstein]","startTime":3093.96,"endTime":3096.92,"body":"failure. You' like you'll probably get benefits for a little while, because"},{"speaker":"[bryan_boorstein]","startTime":3097.4,"endTime":3100.6,"body":"you're a novice and everything works. But if you don't learn how to"},{"speaker":"[bryan_boorstein]","startTime":3100.76,"endTime":3104.44,"body":"actually like, really get to failure. eventually, that's probably not going"},{"speaker":"[bryan_boorstein]","startTime":3104.52,"endTime":3108.6,"body":"to work. So it's it's a skill to be able to take yourself to failure. Uh,"},{"speaker":"[bryan_boorstein]","startTime":3108.76,"endTime":3111.48,"body":"and if you can do that, I think single such failure works great."},{"speaker":"[aaron_straker]","startTime":3112.334,"endTime":3117.374,"body":"two things on. Add there, I think for this it's important to choose your wrap"},{"speaker":"[aaron_straker]","startTime":3117.534,"endTime":3122.254,"body":"ranges and Wes appropriately for like, let's say you're on a hack squat"},{"speaker":"[aaron_straker]","startTime":3122.414,"endTime":3125.854,"body":"right, and you' going do a single set of failure and you do like six raraps."},{"speaker":"[aaron_straker]","startTime":3126.654,"endTime":3130.094,"body":"The failure is more or less from like the wait. If you' going to be Hey, I'm"},{"speaker":"[aaron_straker]","startTime":3130.174,"endTime":3133.294,"body":"going to do a set of failure, ands like nine to twelve raps. It's"},{"speaker":"[bryan_boorstein]","startTime":3132.94,"endTime":3133.94,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":3133.374,"endTime":3137.534,"body":"going to be a nine and day type of scenario And you know the metabolic,"},{"speaker":"[aaron_straker]","startTime":3138.654,"endTime":3141.054,"body":"like the metabolic, build up. your. how"},{"speaker":"[bryan_boorstein]","startTime":3140.62,"endTime":3141.62,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3141.214,"endTime":3145.774,"body":"awful you feel when performing it. Second thing is, I think this is going to"},{"speaker":"[aaron_straker]","startTime":3145.854,"endTime":3149.614,"body":"make. Not, I mean not only from a safety, I mean primarily from a safety"},{"speaker":"[aaron_straker]","startTime":3149.854,"endTime":3153.534,"body":"standpoint, but also from a being able to push standpoint. If you're training"},{"speaker":"[aaron_straker]","startTime":3153.614,"endTime":3157.054,"body":"like this, training with a partner is going to be orders of magnitude more"},{"speaker":"[aaron_straker]","startTime":3156.834,"endTime":3157.834,"body":"helpful."},{"speaker":"[aaron_straker]","startTime":3157.694,"endTime":3161.534,"body":"because they' going to say Okay. you have two reps. You know, you have two"},{"speaker":"[bryan_boorstein]","startTime":3157.72,"endTime":3165.48,"body":"hm,"},{"speaker":"[aaron_straker]","startTime":3161.614,"endTime":3165.134,"body":"reps left. Something like that based on your rep speed type of deal, and like"},{"speaker":"[aaron_straker]","startTime":3165.454,"endTime":3169.694,"body":"gauging your rept speed yourself when you're in, Like the suck of it way too"},{"speaker":"[aaron_straker]","startTime":3169.774,"endTime":3171.054,"body":"hard. I think just"},{"speaker":"[aaron_straker]","startTime":3172.094,"endTime":3174.974,"body":"the the productivity you get out of this style of training with a partner"},{"speaker":"[aaron_straker]","startTime":3175.214,"endTime":3176.574,"body":"would be infinitely more"},{"speaker":"[aaron_straker]","startTime":3177.594,"endTime":3178.594,"body":"productive."},{"speaker":"[bryan_boorstein]","startTime":3179.08,"endTime":3182.44,"body":"mhm. Yeah, and I think that if you're just going to do one set as well, you"},{"speaker":"[bryan_boorstein]","startTime":3182.52,"endTime":3186.12,"body":"should take advantage of Uh, things like occasionally, not all the time,"},{"speaker":"[bryan_boorstein]","startTime":3186.2,"endTime":3189.24,"body":"but maybe at the end of a messo, you know you're do. You're using your"},{"speaker":"[bryan_boorstein]","startTime":3189.24,"endTime":3192.92,"body":"partner to get a couple four Stps in on the hack like Uh, partials, you"},{"speaker":"[bryan_boorstein]","startTime":3192.92,"endTime":3196.6,"body":"know, across Le extensions and pull downs and things like that, so using"},{"speaker":"[bryan_boorstein]","startTime":3196.76,"endTime":3197.96,"body":"more intensity techniques."},{"speaker":"[aaron_straker]","startTime":3199.454,"endTime":3203.534,"body":"cool, Uh, best pullt progression bands. negatives. something else."},{"speaker":"[bryan_boorstein]","startTime":3204.52,"endTime":3208.76,"body":"Yeah, so this person uh, didn't list my favorite one. The one that I always"},{"speaker":"[bryan_boorstein]","startTime":3208.92,"endTime":3213.88,"body":"recommend which is rack pull upps, Um, The rack fullll up is the the one"},{"speaker":"[bryan_boorstein]","startTime":3214.12,"endTime":3216.12,"body":"that's going to translate most"},{"speaker":"[bryan_boorstein]","startTime":3217.16,"endTime":3220.84,"body":"effectively into a regular pull up. So the problem with bands is that the"},{"speaker":"[bryan_boorstein]","startTime":3220.92,"endTime":3225.48,"body":"resistance curve is backwards, so at the bottom of a bandoned pull up you"},{"speaker":"[bryan_boorstein]","startTime":3225.56,"endTime":3228.6,"body":"have a ton of help, but you don't really need all that help at the bottom."},{"speaker":"[bryan_boorstein]","startTime":3228.76,"endTime":3231.88,"body":"What you really need is that health at the top when the band isn't giving"},{"speaker":"[bryan_boorstein]","startTime":3232.04,"endTime":3237.16,"body":"you any, Um, So the band is awful like I've never. I very rarely see people"},{"speaker":"[bryan_boorstein]","startTime":3237.48,"endTime":3242.36,"body":"make significant gains in their pull up progress by using bands. Um, I love"},{"speaker":"[bryan_boorstein]","startTime":3242.6,"endTime":3247.48,"body":"negatives, but I think negatives are best um. for like low rep strength"},{"speaker":"[bryan_boorstein]","startTime":3247.64,"endTime":3252.76,"body":"work. I think if you're uh looking to improve your one wraper, two ret max"},{"speaker":"[bryan_boorstein]","startTime":3252.92,"endTime":3256.28,"body":"pull up than negatives, and then subsequently weighted negatives are really"},{"speaker":"[bryan_boorstein]","startTime":3256.2,"endTime":3259.64,"body":"really great. but for most people you know, if you're looking for increased"},{"speaker":"[bryan_boorstein]","startTime":3259.8,"endTime":3263.24,"body":"pull up strength through the full range of motion with an even strength"},{"speaker":"[bryan_boorstein]","startTime":3263.48,"endTime":3267.64,"body":"curve that's going to translate most directly to a pull up than doing uh,"},{"speaker":"[bryan_boorstein]","startTime":3267.72,"endTime":3269.8,"body":"rack polllypses is for sure the best one."},{"speaker":"[aaron_straker]","startTime":3270.754,"endTime":3271.754,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3272.494,"endTime":3275.934,"body":"I. I really like rackpoles That's one of my favorite know, kind of"},{"speaker":"[aaron_straker]","startTime":3277.214,"endTime":3280.494,"body":"like old school style, like hyperphy pulling type things you can do like a"},{"speaker":"[aaron_straker]","startTime":3280.574,"endTime":3284.174,"body":"home gym or something like that, crossy really easily, So I, I would agree"},{"speaker":"[aaron_straker]","startTime":3283.954,"endTime":3284.954,"body":"with you there,"},{"speaker":"[bryan_boorstein]","startTime":3285.4,"endTime":3288.52,"body":"Yeah, yeah, you can actually kind of bias the Las a little bit too, which"},{"speaker":"[bryan_boorstein]","startTime":3288.68,"endTime":3292.44,"body":"is something that you can't do very well in a crosst gym. Um, you can kind"},{"speaker":"[bryan_boorstein]","startTime":3292.44,"endTime":3295.88,"body":"of angle your torso and put it into flection, so you can really kind of"},{"speaker":"[bryan_boorstein]","startTime":3296.04,"endTime":3300.44,"body":"follow the the l. The Iliac lat, like the lower Lat, focused, kind of"},{"speaker":"[bryan_boorstein]","startTime":3301.16,"endTime":3304.6,"body":"requirements of like a neutral grip and elbow driving into wateline and"},{"speaker":"[bryan_boorstein]","startTime":3304.68,"endTime":3307.24,"body":"stuff like that, and like, even in a regular pull up you can't really do"},{"speaker":"[bryan_boorstein]","startTime":3307.32,"endTime":3310.52,"body":"that. so uh, I think a rack pullp has unique benefit in that way as well."},{"speaker":"[aaron_straker]","startTime":3310.114,"endTime":3311.114,"body":"agree."},{"speaker":"[aaron_straker]","startTime":3312.254,"endTime":3316.494,"body":"next question resources you would recommend for coaches wanting to expand"},{"speaker":"[aaron_straker]","startTime":3316.714,"endTime":3317.714,"body":"their training knowledge."},{"speaker":"[bryan_boorstein]","startTime":3319.32,"endTime":3323.08,"body":"Yeah, there's a really a bunch of really good ones so N one is obviously"},{"speaker":"[bryan_boorstein]","startTime":3323.4,"endTime":3326.68,"body":"the one that first comes to mind because we talk about them a lot, But"},{"speaker":"[bryan_boorstein]","startTime":3326.84,"endTime":3331.72,"body":"there's a company out in the U. K called the Muscle mentors and they run an"},{"speaker":"[bryan_boorstein]","startTime":3332.12,"endTime":3335.64,"body":"education portal. Uh, much like N one does where they take you through a"},{"speaker":"[bryan_boorstein]","startTime":3335.64,"endTime":3339.88,"body":"bunch of modules. they have like a a membership site with like tons of you"},{"speaker":"[bryan_boorstein]","startTime":3339.96,"endTime":3345.0,"body":"know lectures and uh, scientific references and et cetera et cetera a video"},{"speaker":"[bryan_boorstein]","startTime":3345.32,"endTime":3349.24,"body":"demos of movement stuff like that. So muscle mentors I've heard nothing but"},{"speaker":"[bryan_boorstein]","startTime":3349.4,"endTime":3352.52,"body":"good stuff about them and I think they've actually collaborated with Cass"},{"speaker":"[bryan_boorstein]","startTime":3352.6,"endTime":3355.96,"body":"on something here there. I've heard them talk about like uh, movement"},{"speaker":"[bryan_boorstein]","startTime":3356.12,"endTime":3359.32,"body":"patterns and working together on stuff and and things like that. So they're"},{"speaker":"[bryan_boorstein]","startTime":3359.48,"endTime":3364.92,"body":"very biomechanics focused as well, Um, I think that the three d m j vault"},{"speaker":"[bryan_boorstein]","startTime":3365.16,"endTime":3369.24,"body":"is a great place. So three d m, j is a coaching company That does you"},{"speaker":"[bryan_boorstein]","startTime":3369.24,"endTime":3373.56,"body":"know, mostly natural bodyuilding and power lifting and they have a a vault"},{"speaker":"[bryan_boorstein]","startTime":3373.8,"endTime":3376.76,"body":"that I think is eight ninety nine a month that you can get access to and"},{"speaker":"[bryan_boorstein]","startTime":3376.84,"endTime":3380.52,"body":"has all sorts of the same things like lectures and video demos of movements"},{"speaker":"[bryan_boorstein]","startTime":3380.68,"endTime":3385.16,"body":"and blogs and stuff like that. Um, and then they also have a book called"},{"speaker":"[bryan_boorstein]","startTime":3385.32,"endTime":3388.84,"body":"Uh, the Muscle and Strengths, Muscle and strength pyramids, which is a"},{"speaker":"[bryan_boorstein]","startTime":3389.0,"endTime":3392.52,"body":"multip series. Um, that covers basically everything you need to know about"},{"speaker":"[bryan_boorstein]","startTime":3392.68,"endTime":3397.16,"body":"training. Uh. Scott Stevenson has a book called B, Your own bodybuilding"},{"speaker":"[bryan_boorstein]","startTime":3397.32,"endTime":3400.28,"body":"coach, which I just bought for a hundred dollars off Amazon Because I've"},{"speaker":"[bryan_boorstein]","startTime":3400.44,"endTime":3404.84,"body":"absorbed so much knowledge from this man Scott Stevenson over the years and"},{"speaker":"[bryan_boorstein]","startTime":3405.0,"endTime":3408.84,"body":"I honestly don't know. Like I haven't read the book yet. I just bought it"},{"speaker":"[bryan_boorstein]","startTime":3408.84,"endTime":3411.72,"body":"because I wanted to support him and I wanted to kind of say thank you for"},{"speaker":"[bryan_boorstein]","startTime":3411.72,"endTime":3414.76,"body":"like letting me absorb all your knowledge from all these podcasts for free"},{"speaker":"[bryan_boorstein]","startTime":3414.92,"endTime":3418.52,"body":"for so many years. Um. so I'm pretty sure that that book's going to be"},{"speaker":"[bryan_boorstein]","startTime":3418.52,"endTime":3422.12,"body":"awesome because Scott is is on a whole different level. Um, but those would"},{"speaker":"[bryan_boorstein]","startTime":3422.28,"endTime":3423.88,"body":"be my my main recommendations."},{"speaker":"[aaron_straker]","startTime":3424.174,"endTime":3428.174,"body":"Those are really really solid recommendations. One that now I been full"},{"speaker":"[aaron_straker]","startTime":3428.414,"endTime":3431.374,"body":"transparent. I don't have any personal experience, but I've heard a lot of"},{"speaker":"[aaron_straker]","startTime":3431.454,"endTime":3436.174,"body":"really good stuff around is the Hpertphy coach app. Um, I believe his name is"},{"speaker":"[aaron_straker]","startTime":3436.254,"endTime":3440.494,"body":"Joe Bennett, but I'm please don't quote me on that in this very interesting"},{"speaker":"[aaron_straker]","startTime":3440.654,"endTime":3443.854,"body":"new world where you know people by their instigram handles. If their insgra"},{"speaker":"[aaron_straker]","startTime":3444.094,"endTime":3447.934,"body":"handle is not their name, You don't know what their actual name is. Um, so"},{"speaker":"[aaron_straker]","startTime":3448.014,"endTime":3452.014,"body":"I've heard pretty cool things about that as well, but I mean, I think the"},{"speaker":"[aaron_straker]","startTime":3452.014,"endTime":3455.694,"body":"resources Brian listed are going to be fantastic. and like we said, I'm I'm"},{"speaker":"[aaron_straker]","startTime":3455.854,"endTime":3457.854,"body":"going to end one to learn. It's I couldn't"},{"speaker":"[bryan_boorstein]","startTime":3457.62,"endTime":3458.62,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3458.014,"endTime":3463.054,"body":"be more excited. you know it. just I'm very very excited. So yeah, tons of"},{"speaker":"[aaron_straker]","startTime":3462.674,"endTime":3463.674,"body":"really"},{"speaker":"[bryan_boorstein]","startTime":3463.32,"endTime":3464.44,"body":"Did you know that? Uh,"},{"speaker":"[aaron_straker]","startTime":3463.374,"endTime":3465.134,"body":"good people out there doing awesome stuff."},{"speaker":"[bryan_boorstein]","startTime":3465.88,"endTime":3470.12,"body":"Yeah, did you know that Cass and Joe Bennett Heert F. Coach came up"},{"speaker":"[bryan_boorstein]","startTime":3470.26,"endTime":3471.26,"body":"together in Florida."},{"speaker":"[aaron_straker]","startTime":3471.774,"endTime":3473.054,"body":"I did not know that. actually,"},{"speaker":"[bryan_boorstein]","startTime":3473.56,"endTime":3478.12,"body":"Yeah, so they? Uh, they were working under the same company. Am I forty"},{"speaker":"[bryan_boorstein]","startTime":3478.36,"endTime":3479.72,"body":"with Uh, Ben Pekolski"},{"speaker":"[aaron_straker]","startTime":3479.374,"endTime":3482.494,"body":"I did hear some of the grumblings of the old school. The other."},{"speaker":"[bryan_boorstein]","startTime":3482.12,"endTime":3486.44,"body":"and Cass no longer associates with either of those guys. They had a big"},{"speaker":"[bryan_boorstein]","startTime":3486.42,"endTime":3487.42,"body":"falling out."},{"speaker":"[aaron_straker]","startTime":3488.014,"endTime":3491.374,"body":"Yeah, it's uh, unfortunate that happens. I'm sure for"},{"speaker":"[bryan_boorstein]","startTime":3491.1,"endTime":3492.1,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3491.694,"endTime":3494.254,"body":"legitimate reason, Um, but"},{"speaker":"[bryan_boorstein]","startTime":3493.56,"endTime":3496.76,"body":"yep. anyway, I just thought that was an interesting. Uh. aside,"},{"speaker":"[aaron_straker]","startTime":3496.514,"endTime":3497.514,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3498.22,"endTime":3499.22,"body":"cool. next question."},{"speaker":"[aaron_straker]","startTime":3499.934,"endTime":3503.934,"body":"best way to gauge reps in reserve, if new to this type of training."},{"speaker":"[bryan_boorstein]","startTime":3505.48,"endTime":3509.56,"body":"Yeah, uh, this questions from my de. Jason. He just started. Uh, started"},{"speaker":"[bryan_boorstein]","startTime":3509.72,"endTime":3515.0,"body":"one of my evolve programs, so Um, the best obvious way is anchoring Um,"},{"speaker":"[bryan_boorstein]","startTime":3515.16,"endTime":3518.44,"body":"which we we're not doing in my program. So I'll I expand beyond that in a"},{"speaker":"[bryan_boorstein]","startTime":3518.52,"endTime":3522.36,"body":"second. but anchoring essentially means you test each movement to failure"},{"speaker":"[bryan_boorstein]","startTime":3522.52,"endTime":3525.24,"body":"and then you know what failure is and then it becomes really easy to be"},{"speaker":"[bryan_boorstein]","startTime":3525.48,"endTime":3529.24,"body":"okay. I got elevenps a failure. So eight is three r, i r, or whatever. Um,"},{"speaker":"[bryan_boorstein]","startTime":3530.04,"endTime":3534.12,"body":"but what what we do in my programs? Because this is obviously a common"},{"speaker":"[bryan_boorstein]","startTime":3534.52,"endTime":3539.0,"body":"question. is we start every messocycle which is like a four or five week"},{"speaker":"[bryan_boorstein]","startTime":3539.24,"endTime":3543.48,"body":"period at two or three reps in reserve. So you just take your best guess at"},{"speaker":"[bryan_boorstein]","startTime":3543.56,"endTime":3546.68,"body":"whatever two or three repses. You know. Maybe you're at five, Maybe you're"},{"speaker":"[bryan_boorstein]","startTime":3546.76,"endTime":3551.96,"body":"at one. I, I don't know. Like it would be tough for me to see someone at"},{"speaker":"[bryan_boorstein]","startTime":3552.12,"endTime":3555.48,"body":"one. Like to watch them do a back squat and have them you know, do a one r"},{"speaker":"[bryan_boorstein]","startTime":3555.64,"endTime":3559.72,"body":"r' be like. Yep, that was five. Um, so I, I don't know. I, kind of. I kind"},{"speaker":"[bryan_boorstein]","startTime":3559.8,"endTime":3562.92,"body":"of don't think that one's going to happen, but more likely you're going to"},{"speaker":"[bryan_boorstein]","startTime":3563.0,"endTime":3565.88,"body":"air on the side of. like you know, I think I'm trying to do two to three,"},{"speaker":"[bryan_boorstein]","startTime":3566.12,"endTime":3568.12,"body":"but I'm really doing five. Um,"},{"speaker":"[bryan_boorstein]","startTime":3569.24,"endTime":3573.8,"body":"And so what happens in my programs to mitigate this as an issue entirely,"},{"speaker":"[bryan_boorstein]","startTime":3574.12,"endTime":3577.8,"body":"Is we just add weight every week. So if you start at three r, i r, and then"},{"speaker":"[bryan_boorstein]","startTime":3577.88,"endTime":3581.8,"body":"you add five pounds or ten pounds depending on the lift every single week"},{"speaker":"[bryan_boorstein]","startTime":3582.28,"endTime":3586.52,"body":"for four or five weeks, eventually you're going to butt yourself up against"},{"speaker":"[bryan_boorstein]","startTime":3586.68,"endTime":3589.64,"body":"failure. And that's what we do in the final week of the cycle before"},{"speaker":"[bryan_boorstein]","startTime":3589.8,"endTime":3593.4,"body":"Deload. We take uh, all the repeating movements. We take a set to failure,"},{"speaker":"[bryan_boorstein]","startTime":3593.64,"endTime":3597.08,"body":"and then that acts as you're anchoring for the next cycle. So we go through"},{"speaker":"[bryan_boorstein]","startTime":3597.16,"endTime":3600.92,"body":"Deload week. we recover, we come back in the second cycle. We keep the same"},{"speaker":"[bryan_boorstein]","startTime":3601.16,"endTime":3604.6,"body":"movements, the repeating movements that we did in the first cycle, but now"},{"speaker":"[bryan_boorstein]","startTime":3604.76,"endTime":3609.16,"body":"you can kind of look at your performance from the weak prior to Deload, and"},{"speaker":"[bryan_boorstein]","startTime":3609.24,"endTime":3613.64,"body":"be like Okay. I either sandbag the shit out of my prior weeks or I was"},{"speaker":"[bryan_boorstein]","startTime":3613.72,"endTime":3617.16,"body":"pretty spot on, and then you can kind of assess from there what progression"},{"speaker":"[bryan_boorstein]","startTime":3617.32,"endTime":3620.36,"body":"you need to make in the next messo cycle over the four or five week period"},{"speaker":"[bryan_boorstein]","startTime":3620.6,"endTime":3625.16,"body":"to build yourself back up to essentially try and exceed what you did the"},{"speaker":"[bryan_boorstein]","startTime":3625.16,"endTime":3626.2,"body":"prior messicycle,"},{"speaker":"[aaron_straker]","startTime":3626.014,"endTime":3629.854,"body":"Yeah that. I mean that first mess is going to be a a data gathering in"},{"speaker":"[aaron_straker]","startTime":3629.554,"endTime":3630.554,"body":"learning."},{"speaker":"[bryan_boorstein]","startTime":3630.66,"endTime":3631.66,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3630.994,"endTime":3631.994,"body":"then,"},{"speaker":"[aaron_straker]","startTime":3632.554,"endTime":3633.554,"body":"especially with the"},{"speaker":"[aaron_straker]","startTime":3635.694,"endTime":3638.094,"body":"not nervous system adaptation. We call them"},{"speaker":"[bryan_boorstein]","startTime":3638.1,"endTime":3639.1,"body":"nerl,"},{"speaker":"[aaron_straker]","startTime":3638.574,"endTime":3639.934,"body":"the neural adaptations. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3639.74,"endTime":3640.74,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3640.094,"endTime":3643.534,"body":"that' take place over that first mes. So anyway, you just got to pick some"},{"speaker":"[aaron_straker]","startTime":3643.614,"endTime":3647.214,"body":"numbers and see, and then the second mes will be much more accurate and"},{"speaker":"[aaron_straker]","startTime":3647.234,"endTime":3648.234,"body":"appropriate for"},{"speaker":"[aaron_straker]","startTime":3648.094,"endTime":3654.334,"body":"youol. Do we recommend warming up and stretching before or just starting with"},{"speaker":"[bryan_boorstein]","startTime":3648.1,"endTime":3649.1,"body":"exactly. yep."},{"speaker":"[aaron_straker]","startTime":3654.414,"endTime":3658.894,"body":"a light weight for the first movement, second part, second part, the question"},{"speaker":"[aaron_straker]","startTime":3659.294,"endTime":3660.894,"body":"stretch before or after training?"},{"speaker":"[bryan_boorstein]","startTime":3663.16,"endTime":3668.76,"body":"Yeah, you know, I've talked a lot about my feelings on warming up, and I"},{"speaker":"[bryan_boorstein]","startTime":3668.84,"endTime":3672.92,"body":"think that what it ultimately comes down to is an Asz needed. basis. Uh,"},{"speaker":"[bryan_boorstein]","startTime":3673.0,"endTime":3676.6,"body":"it depends on the type of training you're doing and it depends on how your"},{"speaker":"[bryan_boorstein]","startTime":3676.68,"endTime":3679.32,"body":"body is feeling, how your body's made up. Um,"},{"speaker":"[bryan_boorstein]","startTime":3680.44,"endTime":3684.36,"body":"as a personal example, right, like in cross fit, when we did a bunch of"},{"speaker":"[bryan_boorstein]","startTime":3684.36,"endTime":3687.56,"body":"Olympic lifting, and the first thing we would do in the day was snatch, I"},{"speaker":"[bryan_boorstein]","startTime":3687.72,"endTime":3692.12,"body":"would spend thirty or forty minutes with bands and stretching and foam"},{"speaker":"[bryan_boorstein]","startTime":3692.28,"endTime":3696.92,"body":"rolling and sitting with an empty barbll over my head. and like all sorts"},{"speaker":"[bryan_boorstein]","startTime":3697.08,"endTime":3702.2,"body":"of just assenine things that wasted so much of my time. Um, and then you"},{"speaker":"[bryan_boorstein]","startTime":3702.2,"endTime":3706.52,"body":"know, contrast that with straight up highpertphy training, almost even like"},{"speaker":"[bryan_boorstein]","startTime":3706.6,"endTime":3710.84,"body":"metabolite, Say we're going to do sets of you know twelve to twenty five."},{"speaker":"[bryan_boorstein]","startTime":3712.44,"endTime":3715.48,"body":"The amount of warming up that I would need to do for a set of twelve on"},{"speaker":"[bryan_boorstein]","startTime":3715.72,"endTime":3719.56,"body":"almost any movement is is nothing like I would do an empty bar and then"},{"speaker":"[bryan_boorstein]","startTime":3719.64,"endTime":3723.24,"body":"some light weight and and work up from there, Um, and then maybe somewhere"},{"speaker":"[bryan_boorstein]","startTime":3723.48,"endTime":3727.64,"body":"in the middle is what I'm doing right now, which is power lifting, more or"},{"speaker":"[bryan_boorstein]","startTime":3727.72,"endTime":3730.28,"body":"less. You know. I'm working up to really heavy weights in a low bar back"},{"speaker":"[bryan_boorstein]","startTime":3730.44,"endTime":3736.04,"body":"squad and a dead lift and and more complex movements. Um. and so just to"},{"speaker":"[bryan_boorstein]","startTime":3736.2,"endTime":3741.16,"body":"get my body into position for a low bar back squat like I have to start,"},{"speaker":"[bryan_boorstein]","startTime":3741.4,"endTime":3745.64,"body":"essentially my first set with my hands out really wide, and then each set"},{"speaker":"[bryan_boorstein]","startTime":3745.8,"endTime":3750.04,"body":"I'm able to move my hands in. Um, maybe you know an inch or two something"},{"speaker":"[bryan_boorstein]","startTime":3750.2,"endTime":3753.88,"body":"like that and by the time I get to my actual top work set, my hands are"},{"speaker":"[bryan_boorstein]","startTime":3754.2,"endTime":3757.96,"body":"nice and tight. the bars jammed into my back and I feel like really strong"},{"speaker":"[bryan_boorstein]","startTime":3758.12,"endTime":3762.68,"body":"and secure. What I'm doing in between each of these warm upsets is. I'm"},{"speaker":"[bryan_boorstein]","startTime":3763.56,"endTime":3768.36,"body":"acutely targeting the areas that are limiting me to get the bar into"},{"speaker":"[bryan_boorstein]","startTime":3768.52,"endTime":3771.56,"body":"position, so I'm doing my low bar squad. I'm like, Oh, my right shoulder"},{"speaker":"[bryan_boorstein]","startTime":3771.72,"endTime":3776.04,"body":"feels tight like on the anterior side. Okay, so I'm going to take a lacross"},{"speaker":"[bryan_boorstein]","startTime":3776.12,"endTime":3778.68,"body":"ball and the leaning against the wall and I'm going to jam that into my"},{"speaker":"[bryan_boorstein]","startTime":3778.84,"endTime":3781.72,"body":"interior dolt and I'm going to loosen that up. Okay that feels better. Now"},{"speaker":"[bryan_boorstein]","startTime":3781.8,"endTime":3785.88,"body":"my posterar delt on my left side is acting up or whatever so like as I go"},{"speaker":"[bryan_boorstein]","startTime":3786.04,"endTime":3789.8,"body":"through the progressions and add weight to the bar. I'm assessing what"},{"speaker":"[bryan_boorstein]","startTime":3789.96,"endTime":3793.96,"body":"areas feel limited, and then I'm targeting those specific areas so it all"},{"speaker":"[bryan_boorstein]","startTime":3794.12,"endTime":3798.28,"body":"kind of goes back to the Asz needed basis of warming up, which is what do"},{"speaker":"[bryan_boorstein]","startTime":3798.44,"endTime":3802.52,"body":"you need to best prepare yourself to succeed in that session."},{"speaker":"[aaron_straker]","startTime":3804.414,"endTime":3809.294,"body":"Yeah, this one is interesting and I agree a hundred percent of Brian back in"},{"speaker":"[aaron_straker]","startTime":3809.374,"endTime":3813.614,"body":"the cross fit and Olympic lifting days like I needed a half hour to warm up,"},{"speaker":"[aaron_straker]","startTime":3814.014,"endTime":3818.014,"body":"and the majority of the reason is wise, because my body feltll like a ho pile"},{"speaker":"[aaron_straker]","startTime":3818.174,"endTime":3823.134,"body":"of fucking garbage every single day. Now I feel great pretty much all the"},{"speaker":"[aaron_straker]","startTime":3823.214,"endTime":3827.294,"body":"time, and with the more hypertphy style it's just more forgiving for for"},{"speaker":"[aaron_straker]","startTime":3827.454,"endTime":3831.054,"body":"this, so what I'll usually do is ill. I'll walk for maybe seven minutes or"},{"speaker":"[aaron_straker]","startTime":3831.134,"endTime":3833.854,"body":"something like that. If it's a leg day, I might do three to four minutes on"},{"speaker":"[aaron_straker]","startTime":3834.014,"endTime":3838.254,"body":"like a spin bike, just to like get some blood into my legs. I move through my"},{"speaker":"[aaron_straker]","startTime":3838.334,"endTime":3841.614,"body":"end ranges of motion a couple of times, So if I'm doing like yesterday, I was"},{"speaker":"[aaron_straker]","startTime":3841.694,"endTime":3846.174,"body":"doing some chests pressing first. I did some, uh, some arm circles, but not"},{"speaker":"[aaron_straker]","startTime":3846.154,"endTime":3847.154,"body":"like you know, with"},{"speaker":"[aaron_straker]","startTime":3848.334,"endTime":3852.334,"body":"momentum like slow and range of motion, moving my shoulders through their,"},{"speaker":"[aaron_straker]","startTime":3852.494,"endTime":3855.774,"body":"like you know, full circle braringe em motion. Then I'll usually hop on like"},{"speaker":"[aaron_straker]","startTime":3856.174,"endTime":3860.654,"body":"a a cable type machine. Um, where I can hit the selectized weight and I'll"},{"speaker":"[aaron_straker]","startTime":3860.734,"endTime":3864.414,"body":"just do like sets of four and increase over time like I picked this up from"},{"speaker":"[aaron_straker]","startTime":3864.394,"endTime":3865.394,"body":"John Meadows. A"},{"speaker":"[bryan_boorstein]","startTime":3865.18,"endTime":3866.18,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":3865.694,"endTime":3868.654,"body":"really really great thing to get blood moving. And then I jump into my first"},{"speaker":"[aaron_straker]","startTime":3868.814,"endTime":3872.814,"body":"exercise and you know, do maybe a couple low warm upsets and then I start"},{"speaker":"[aaron_straker]","startTime":3873.054,"endTime":3877.774,"body":"moving. Um, it's really relative to how you're feeling. I'd say probably need"},{"speaker":"[aaron_straker]","startTime":3877.934,"endTime":3880.574,"body":"a little bit more like the two areas. You really want to pay attention to"},{"speaker":"[aaron_straker]","startTime":3880.654,"endTime":3884.414,"body":"your shoulders, and then maybe like your knees and low back type of stuff,"},{"speaker":"[aaron_straker]","startTime":3884.654,"endTime":3887.774,"body":"depending on what you're doing, And I just move slowly through a couple reps"},{"speaker":"[aaron_straker]","startTime":3888.094,"endTime":3892.254,"body":"until I I feel good and go from there. Uh, it's a night and day difference"},{"speaker":"[aaron_straker]","startTime":3892.654,"endTime":3896.654,"body":"from you know, Seven eight years ago. I don't do much warming up at all"},{"speaker":"[aaron_straker]","startTime":3896.814,"endTime":3901.214,"body":"because my movement patterns are much slower. I'm pausing. You know, in in"},{"speaker":"[aaron_straker]","startTime":3901.294,"endTime":3904.494,"body":"different things it's It's really relative to the style of training you're"},{"speaker":"[aaron_straker]","startTime":3904.574,"endTime":3908.574,"body":"doing and then for the second part I don't really stretch ever unless I go to"},{"speaker":"[aaron_straker]","startTime":3908.574,"endTime":3912.254,"body":"a yoga class. Um, there are times where' like you know, Hi hit the uh"},{"speaker":"[aaron_straker]","startTime":3912.494,"endTime":3917.934,"body":"lacrosse ball, and like my heels and feet, uh ankles type type of things a"},{"speaker":"[aaron_straker]","startTime":3917.934,"endTime":3921.454,"body":"little bit, especially if you're doing a lot of hiking. I do have a little"},{"speaker":"[aaron_straker]","startTime":3921.454,"endTime":3924.974,"body":"bit of tightness in, like my traps and rombos. I'll roll out on, but besides"},{"speaker":"[aaron_straker]","startTime":3925.134,"endTime":3928.494,"body":"that, I might do that for two, three minutes a day like I go to one yoga"},{"speaker":"[aaron_straker]","startTime":3928.654,"endTime":3930.094,"body":"class per week. That's it"},{"speaker":"[bryan_boorstein]","startTime":3931.24,"endTime":3934.92,"body":"cool. Yeah, I would say the one thing with stretching uh, static stretching"},{"speaker":"[bryan_boorstein]","startTime":3935.0,"endTime":3937.88,"body":"is you don't want to do it before training, because it actually has been"},{"speaker":"[bryan_boorstein]","startTime":3938.04,"endTime":3942.92,"body":"shown to uh, decrease contractile force when you static stretch, Uh,"},{"speaker":"[bryan_boorstein]","startTime":3943.08,"endTime":3946.2,"body":"shortly after not permanently, but for like you know, for fifteen or thirty"},{"speaker":"[bryan_boorstein]","startTime":3946.44,"endTime":3949.4,"body":"minutes after doing it. So you definitely don't want a static stretch"},{"speaker":"[bryan_boorstein]","startTime":3949.64,"endTime":3952.36,"body":"before training. You could do dynamic stretching with like some movement"},{"speaker":"[bryan_boorstein]","startTime":3952.52,"endTime":3957.4,"body":"and flows and stuff like that. Um, I occasionally do static stretch. Um,"},{"speaker":"[bryan_boorstein]","startTime":3958.2,"endTime":3962.36,"body":"it's not something I do for training. It's mostly something I do to because"},{"speaker":"[bryan_boorstein]","startTime":3962.6,"endTime":3966.2,"body":"it feels good. Uh, My favorite way to do it is in the shower. I like to"},{"speaker":"[bryan_boorstein]","startTime":3966.28,"endTime":3969.56,"body":"literally just have the water pouring over my head and I will stretch for"},{"speaker":"[bryan_boorstein]","startTime":3969.72,"endTime":3972.92,"body":"five minutes. You know, some sitting on the ground, some standing, some"},{"speaker":"[bryan_boorstein]","startTime":3973.16,"endTime":3977.32,"body":"like twisting and hip stuff. and um, I, I love that it makes me feel"},{"speaker":"[bryan_boorstein]","startTime":3977.32,"endTime":3980.04,"body":"amazing. And then I got out of the shower and I feel loose and good and"},{"speaker":"[bryan_boorstein]","startTime":3980.52,"endTime":3982.68,"body":"yeah, that's that's my. That's my thoughts on that."},{"speaker":"[aaron_straker]","startTime":3983.854,"endTime":3986.734,"body":"cool. Uh, best rep, A rarange for novices."},{"speaker":"[bryan_boorstein]","startTime":3988.68,"endTime":3990.36,"body":"It's an interesting question. I mean"},{"speaker":"[bryan_boorstein]","startTime":3991.56,"endTime":3993.72,"body":"the the. The answer is whatever repraine you can"},{"speaker":"[bryan_boorstein]","startTime":3995.24,"endTime":4000.44,"body":"execute movement best in, so I think that uh, a set of six is probably too"},{"speaker":"[bryan_boorstein]","startTime":4000.52,"endTime":4004.68,"body":"heavy like you're probably not going to have the coordination yet to be"},{"speaker":"[bryan_boorstein]","startTime":4004.76,"endTime":4008.36,"body":"able to get the most out of a set of like six or eight. I also think a set"},{"speaker":"[bryan_boorstein]","startTime":4008.44,"endTime":4011.32,"body":"of twenty to thirty is probably going to be so light that you're just go"},{"speaker":"[bryan_boorstein]","startTime":4011.4,"endTime":4015.56,"body":"to, kinda be like moving around like a wet noodle, kind of. Um, so I would"},{"speaker":"[bryan_boorstein]","startTime":4015.72,"endTime":4018.92,"body":"guess like if I had to put a refrange on it like ten to fifteen seems"},{"speaker":"[bryan_boorstein]","startTime":4018.82,"endTime":4019.82,"body":"pretty good to me."},{"speaker":"[aaron_straker]","startTime":4020.574,"endTime":4023.934,"body":"Yeah, I don't really have much for that, I would say,"},{"speaker":"[bryan_boorstein]","startTime":4023.5,"endTime":4024.5,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4024.174,"endTime":4025.294,"body":"Relative to your goals,"},{"speaker":"[bryan_boorstein]","startTime":4025.62,"endTime":4026.62,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":4027.774,"endTime":4031.854,"body":"would you ever use eccentric only training? Maybe at the end of a set,"},{"speaker":"[bryan_boorstein]","startTime":4033.64,"endTime":4036.92,"body":"personally, no, Um, I think this would be something relevant maybe for that"},{"speaker":"[bryan_boorstein]","startTime":4036.92,"endTime":4040.76,"body":"person that asked about single set to failure training. Um, So maybe that's"},{"speaker":"[bryan_boorstein]","startTime":4040.84,"endTime":4044.44,"body":"something that you add in at the end for anyone wondering. Ec. eccentric"},{"speaker":"[bryan_boorstein]","startTime":4044.6,"endTime":4048.84,"body":"only is essentially like. So he's asking, maybe at the end of a set, but"},{"speaker":"[bryan_boorstein]","startTime":4049.08,"endTime":4053.24,"body":"eccentric only training in its basis Is younna be just focusing on the"},{"speaker":"[bryan_boorstein]","startTime":4053.32,"endTime":4057.24,"body":"lowering portion of a movement. So picture a bench press. and so you put a"},{"speaker":"[bryan_boorstein]","startTime":4057.24,"endTime":4060.6,"body":"bunch of weight on the bar, maybe even more than you can lift, but you can"},{"speaker":"[bryan_boorstein]","startTime":4060.76,"endTime":4064.52,"body":"lower down more weight than you can lift. So then you lower it down and"},{"speaker":"[bryan_boorstein]","startTime":4064.52,"endTime":4067.32,"body":"then someone helps you lift it back up again, and then you lower it back"},{"speaker":"[bryan_boorstein]","startTime":4067.4,"endTime":4071.0,"body":"down and someone helps you lift it up again. This type of training is"},{"speaker":"[bryan_boorstein]","startTime":4071.24,"endTime":4076.68,"body":"extremely damaging, a ton of muscle soreness, a ton of muscle damage. Um,"},{"speaker":"[bryan_boorstein]","startTime":4077.16,"endTime":4081.32,"body":"so much so that I think it would have to be built into progressively over"},{"speaker":"[bryan_boorstein]","startTime":4081.48,"endTime":4086.52,"body":"time if you did want to do this, and I think that if you did it, you would"},{"speaker":"[bryan_boorstein]","startTime":4086.6,"endTime":4089.96,"body":"have to take recovery into consideration as like a paramount concern,"},{"speaker":"[bryan_boorstein]","startTime":4090.36,"endTime":4094.84,"body":"because you may not be able to train that muscle group again for more days"},{"speaker":"[bryan_boorstein]","startTime":4095.0,"endTime":4097.32,"body":"than than you would if you hadn't done the eccentrics."},{"speaker":"[aaron_straker]","startTime":4099.374,"endTime":4104.5740000000005,"body":"I will say I don't ever do it. The one thing I do sometimes"},{"speaker":"[aaron_straker]","startTime":4105.614,"endTime":4110.814,"body":"is on my final Wp, when I know I'm done. I will like do like a very slow"},{"speaker":"[aaron_straker]","startTime":4111.134,"endTime":4114.334,"body":"targeted E centr Coloor, and like the hack squad is the one that comes to"},{"speaker":"[aaron_straker]","startTime":4114.414000000001,"endTime":4117.853999999999,"body":"mind like After I know Okay, I hit my six rips to my eight raps. I'm going"},{"speaker":"[aaron_straker]","startTime":4117.853999999999,"endTime":4122.014,"body":"to. I'm going to pull the stops in, you know, and lower really slowly. I will"},{"speaker":"[aaron_straker]","startTime":4122.254,"endTime":4126.494,"body":"do that on some like, maybe six to eight, right rep type stuff. Am I doing"},{"speaker":"[aaron_straker]","startTime":4126.654,"endTime":4129.374,"body":"that at the end of like a leg extension or something like that? Where im at"},{"speaker":"[aaron_straker]","startTime":4129.374,"endTime":4132.894,"body":"like twelve reps. Absolutely not. but uh, it's the only time I'll ever do"},{"speaker":"[aaron_straker]","startTime":4132.714,"endTime":4133.714,"body":"something like that."},{"speaker":"[bryan_boorstein]","startTime":4134.12,"endTime":4137.32,"body":"Yeah, yeah, yeah, I think eccentric. only training would mean that there"},{"speaker":"[bryan_boorstein]","startTime":4137.22,"endTime":4138.22,"body":"isn't a"},{"speaker":"[bryan_boorstein]","startTime":4138.04,"endTime":4142.28,"body":"concentric, which then takes away like a huge piece of the hypertrophy"},{"speaker":"[aaron_straker]","startTime":4138.194,"endTime":4139.194,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4142.194,"endTime":4143.194,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":4142.52,"endTime":4145.96,"body":"puzzle. So um, I would not be doing that if that was my goal."},{"speaker":"[aaron_straker]","startTime":4145.694,"endTime":4149.054,"body":"yeah, I don't think I would ever have like just straight negatives or"},{"speaker":"[aaron_straker]","startTime":4148.914,"endTime":4149.914,"body":"anything like that."},{"speaker":"[aaron_straker]","startTime":4150.974,"endTime":4154.894,"body":"How would you gauge weights for back off set on primary li."},{"speaker":"[bryan_boorstein]","startTime":4155.8,"endTime":4159.16,"body":"Yeah, yeah, so this is the way I tend to program these days a lot in many"},{"speaker":"[bryan_boorstein]","startTime":4159.32,"endTime":4163.0,"body":"of my programs. Um, so we'll have like a top set of six to ten, and then a"},{"speaker":"[bryan_boorstein]","startTime":4163.0,"endTime":4167.64,"body":"back off set of eight to twelve or ten to fifteen. Um, so I think in most"},{"speaker":"[bryan_boorstein]","startTime":4167.8,"endTime":4170.12,"body":"cases you know a back off set should be"},{"speaker":"[bryan_boorstein]","startTime":4171.32,"endTime":4175.88,"body":"fifteen to twenty percent less. Uh, depending on how the first set goes,"},{"speaker":"[bryan_boorstein]","startTime":4175.96,"endTime":4179.72,"body":"Like if it was six to ten on the tops set and you got ten, then I might"},{"speaker":"[bryan_boorstein]","startTime":4179.88,"endTime":4183.4,"body":"only drop it. You know ten to fifteen percent for the back offse, Uh,"},{"speaker":"[bryan_boorstein]","startTime":4183.56,"endTime":4187.64,"body":"whereas if it was six to ten and I got six, then I might need to drop it"},{"speaker":"[bryan_boorstein]","startTime":4187.8,"endTime":4191.56,"body":"twenty five percent for the back offs set. So I think it depends Um on"},{"speaker":"[bryan_boorstein]","startTime":4191.64,"endTime":4194.6,"body":"those two scenarios and then kind of what your target refringses are."},{"speaker":"[aaron_straker]","startTime":4195.374,"endTime":4198.734,"body":"Yeah, I don't. really. I think that's a perfect explanation there."},{"speaker":"[bryan_boorstein]","startTime":4198.78,"endTime":4199.78,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":4200.76,"endTime":4204.12,"body":"our lifestyle questions. Let me ask a couple of these to you and we can go"},{"speaker":"[bryan_boorstein]","startTime":4204.2,"endTime":4208.2,"body":"back and forth on them. Uh, we' almost done here. I'm getting adequate"},{"speaker":"[bryan_boorstein]","startTime":4208.36,"endTime":4212.68,"body":"total sleep, but very little deep sleep thoughts. tips. effects."},{"speaker":"[aaron_straker]","startTime":4213.134,"endTime":4216.734,"body":"This one is really hard for me to answer. I don't have much"},{"speaker":"[aaron_straker]","startTime":4219.054,"endTime":4224.574,"body":"to really suggest here. if you're getting like eight, nine, seven and a half"},{"speaker":"[aaron_straker]","startTime":4224.734,"endTime":4228.894,"body":"hours of sleep sleep. I wouldn't put too much into it."},{"speaker":"[aaron_straker]","startTime":4229.554,"endTime":4230.554,"body":"Um"},{"speaker":"[aaron_straker]","startTime":4231.214,"endTime":4234.494,"body":"now, Granted, I'm sure there's a a sleep researcher or something like that"},{"speaker":"[aaron_straker]","startTime":4234.574,"endTime":4237.934,"body":"who will completely crucify me on my words here. Uh, what I'm saying is it's"},{"speaker":"[aaron_straker]","startTime":4238.174,"endTime":4242.414,"body":"not something that I currently understand sufficiently at a at a level to"},{"speaker":"[aaron_straker]","startTime":4242.574,"endTime":4247.214,"body":"really give you Um tips here. But if you ever find anything cool, please let"},{"speaker":"[aaron_straker]","startTime":4246.994,"endTime":4247.994,"body":"me know"},{"speaker":"[bryan_boorstein]","startTime":4248.28,"endTime":4251.88,"body":"Yeah, for sure, I'm curious as well. I know that I've listened to a lot of"},{"speaker":"[bryan_boorstein]","startTime":4251.96,"endTime":4256.12,"body":"the stuff that Greg Potter has done. He's out of the U. K. so I would look"},{"speaker":"[bryan_boorstein]","startTime":4256.36,"endTime":4260.2,"body":"up. Uh, Greg Powder's work be cause he's a kind of sleep expert out there."},{"speaker":"[bryan_boorstein]","startTime":4260.84,"endTime":4265.48,"body":"and um, my other thought would be that if you're using an app to tell you"},{"speaker":"[bryan_boorstein]","startTime":4265.8,"endTime":4268.92,"body":"that you're not getting a lot of deep sleep, but you are getting you know,"},{"speaker":"[bryan_boorstein]","startTime":4269.08,"endTime":4273.0,"body":"seven eight hours. And you, it's just being told. it's not deep. I don't"},{"speaker":"[bryan_boorstein]","startTime":4273.16,"endTime":4275.8,"body":"know like that's one of those things where I feel like this is why I've"},{"speaker":"[bryan_boorstein]","startTime":4275.96,"endTime":4279.48,"body":"been so shy as to use it to sleep app. I've never used one before, because"},{"speaker":"[bryan_boorstein]","startTime":4280.12,"endTime":4284.2,"body":"in my head like I'm in bed for eight hours a night, I sleep most of the"},{"speaker":"[bryan_boorstein]","startTime":4284.28,"endTime":4288.44,"body":"time from nine to five Like that's pretty much my sleep. I wake up a couple"},{"speaker":"[bryan_boorstein]","startTime":4288.52,"endTime":4291.96,"body":"of times, but I wake up feeling well rested and I don't want some app to"},{"speaker":"[bryan_boorstein]","startTime":4292.04,"endTime":4295.0,"body":"tell me like you didn't get a lot of deep sleep. You feel like shit today"},{"speaker":"[bryan_boorstein]","startTime":4295.08,"endTime":4297.8,"body":"and I'm like. No, I feel great, actually, but maybe I should feel like"},{"speaker":"[bryan_boorstein]","startTime":4297.96,"endTime":4300.44,"body":"shit. I don't know. you know like. I don't want to start second guessing"},{"speaker":"[bryan_boorstein]","startTime":4300.6,"endTime":4304.76,"body":"myself Because of an ap. I'd rather subjectively uh, assess how I'm feeling"},{"speaker":"[bryan_boorstein]","startTime":4304.92,"endTime":4305.96,"body":"and kind of go from there."},{"speaker":"[aaron_straker]","startTime":4305.774,"endTime":4309.534,"body":"that's a perfect thing to add. Now if you're sleeping eight hours and you"},{"speaker":"[aaron_straker]","startTime":4309.614,"endTime":4312.574,"body":"wake up and you feel like absolute dog shit, and you sleep and you feel like"},{"speaker":"[aaron_straker]","startTime":4312.654,"endTime":4316.014,"body":"you need another eight hours like that could be something indicative, But"},{"speaker":"[aaron_straker]","startTime":4316.254,"endTime":4319.454,"body":"yeah, with using an app or something like that, it could there. there could"},{"speaker":"[aaron_straker]","startTime":4319.534,"endTime":4323.374,"body":"be some. You know. user error could be some configuration thing, So if you're"},{"speaker":"[aaron_straker]","startTime":4323.614,"endTime":4328.014,"body":"sleeping an adequate volume, you wake up feeling great. I wouldn't put too"},{"speaker":"[aaron_straker]","startTime":4327.994,"endTime":4328.994,"body":"much into it."},{"speaker":"[bryan_boorstein]","startTime":4329.4,"endTime":4332.52,"body":"Yep. best tip for a good night's sleep. Best tips."},{"speaker":"[aaron_straker]","startTime":4331.774,"endTime":4336.334,"body":"Yeah, so my, uh come tips, there are going to be. You want to monitor your"},{"speaker":"[aaron_straker]","startTime":4336.574,"endTime":4341.694,"body":"caffeine intake and how far into the day you are having caffeine intake? Um"},{"speaker":"[aaron_straker]","startTime":4342.254,"endTime":4345.294,"body":"minimize your blue light exposure once the sun goes down, So if you are"},{"speaker":"[aaron_straker]","startTime":4345.534,"endTime":4349.054,"body":"watching T V. still working on your phone, a set of blue blockers would be"},{"speaker":"[aaron_straker]","startTime":4349.134,"endTime":4351.134,"body":"really really helpful there. Um,"},{"speaker":"[aaron_straker]","startTime":4352.334,"endTime":4357.614,"body":"finding out what your personal threshold is for meal final, your final meal"},{"speaker":"[aaron_straker]","startTime":4357.854,"endTime":4362.014,"body":"to proximity of sleep. So I have clients who cannot really eat within two"},{"speaker":"[aaron_straker]","startTime":4362.094,"endTime":4366.334,"body":"hours of sleeper. It will really mess with their sleep myself. I'll eat"},{"speaker":"[aaron_straker]","startTime":4366.494,"endTime":4369.454,"body":"twenty minutes before I go to bed. It'sly perfectly fine, so that one's going"},{"speaker":"[aaron_straker]","startTime":4369.534,"endTime":4371.614,"body":"to be a little bit more individual. Um,"},{"speaker":"[aaron_straker]","startTime":4372.894,"endTime":4376.734,"body":"this is a new one for me. I got to sleep a sleepe mask. I posted about it on"},{"speaker":"[aaron_straker]","startTime":4376.814,"endTime":4381.134,"body":"Inram last week. It's been like a Holy Gil thing for me. I'm a very uh, light"},{"speaker":"[aaron_straker]","startTime":4381.294,"endTime":4385.454,"body":"and sound sensitive sleeper, so I've like. I've done a lot of experimenting"},{"speaker":"[aaron_straker]","startTime":4385.614,"endTime":4389.214,"body":"with ear plugs in the past, but I've never been like super superc consistent"},{"speaker":"[aaron_straker]","startTime":4389.374,"endTime":4393.294,"body":"with it. But now every night ear plugs face mask, and there'll be sometimes"},{"speaker":"[aaron_straker]","startTime":4393.534,"endTime":4396.974,"body":"like on the weekend if I don't set an alarm or whatever I'll like, I'll like"},{"speaker":"[aaron_straker]","startTime":4397.054,"endTime":4399.774,"body":"finally wake up and I'll pull the face mask off and it'll be like broad"},{"speaker":"[aaron_straker]","startTime":4399.934,"endTime":4404.174,"body":"daylight. I'm like ohing, fuck. it's like nine a M. So, and that's like"},{"speaker":"[aaron_straker]","startTime":4404.334,"endTime":4407.134,"body":"complete opposite, because before it'd be especially in the summerime, when"},{"speaker":"[aaron_straker]","startTime":4407.134,"endTime":4409.934,"body":"the sun will come up earlier, it'll start peeking through it like a little"},{"speaker":"[aaron_straker]","startTime":4410.094,"endTime":4413.854,"body":"little after six and it'll wake me up so that sleep mask has been a game"},{"speaker":"[aaron_straker]","startTime":4414.174,"endTime":4418.894,"body":"changer for me, So I would start with those more hygiene and habit based"},{"speaker":"[aaron_straker]","startTime":4418.974,"endTime":4422.494,"body":"things before moving into any kind of supplements or anything like that."},{"speaker":"[aaron_straker]","startTime":4422.794,"endTime":4423.794,"body":"Anything from you, Brian"},{"speaker":"[bryan_boorstein]","startTime":4423.8,"endTime":4427.0,"body":"Yeah, No, I agree. you basically cover all the ones I was going to say as"},{"speaker":"[bryan_boorstein]","startTime":4426.62,"endTime":4427.62,"body":"well,"},{"speaker":"[aaron_straker]","startTime":4426.834,"endTime":4427.834,"body":"cool?"},{"speaker":"[bryan_boorstein]","startTime":4427.42,"endTime":4428.42,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":4429.88,"endTime":4434.68,"body":"best recovery protocols, foam roll sauna, muscle snim. What else?"},{"speaker":"[aaron_straker]","startTime":4435.294,"endTime":4440.734,"body":"So what's really funny here is people always go to these things. Your best"},{"speaker":"[aaron_straker]","startTime":4440.894,"endTime":4445.694,"body":"recovery protocols are adequate, sleep volume and quality in calories and"},{"speaker":"[aaron_straker]","startTime":4445.934,"endTime":4450.014,"body":"food quality, and micran tance, like those are going to do quarters of"},{"speaker":"[aaron_straker]","startTime":4450.094,"endTime":4454.814,"body":"magnitude more for you than like a muscle Stm or a foam roller or something"},{"speaker":"[aaron_straker]","startTime":4455.054,"endTime":4460.254,"body":"like that. Will that being said, I do, I am a fan of the sauna. Um, I think"},{"speaker":"[aaron_straker]","startTime":4460.334,"endTime":4463.374,"body":"it's something that's really cool especially because like, let's say, you"},{"speaker":"[aaron_straker]","startTime":4463.454,"endTime":4466.574,"body":"have a house right and you have a garage and they are becoming more"},{"speaker":"[aaron_straker]","startTime":4468.014,"endTime":4471.934,"body":"affordable, Type of thing there are. There is a lot of cool research coming"},{"speaker":"[aaron_straker]","startTime":4472.094,"endTime":4476.734,"body":"out with saunas, especially if you like Doctor Rhonda, Patrick has some cool"},{"speaker":"[aaron_straker]","startTime":4477.054,"endTime":4480.574,"body":"stuff on that, but you know I'm always going to start with"},{"speaker":"[aaron_straker]","startTime":4481.694,"endTime":4485.854,"body":"sleep. adequate calories, micro nuutrient density and macernutrient"},{"speaker":"[aaron_straker]","startTime":4486.014,"endTime":4490.334,"body":"distribution, Um, some simple walks before I really go down the rabbit hole"},{"speaker":"[aaron_straker]","startTime":4490.414,"endTime":4495.534,"body":"of all these fucking boots and shit like that that people we and stuff before"},{"speaker":"[aaron_straker]","startTime":4495.854,"endTime":4500.334,"body":"moving into these uh things that move the needle less than the big rocks,"},{"speaker":"[bryan_boorstein]","startTime":4499.9,"endTime":4500.9,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4500.354,"endTime":4501.354,"body":"Type of items"},{"speaker":"[bryan_boorstein]","startTime":4502.2,"endTime":4508.04,"body":"I? I agree. completely. Um, I personally love heat, so sauna, steam"},{"speaker":"[bryan_boorstein]","startTime":4508.44,"endTime":4514.44,"body":"showers, hot tubs. these things are are so much better in the research now"},{"speaker":"[bryan_boorstein]","startTime":4514.52,"endTime":4518.2,"body":"and I just enjoy them. but like in general, like when you look at the"},{"speaker":"[bryan_boorstein]","startTime":4518.28,"endTime":4523.4,"body":"research, it's literally not even arguable. Now that cold dunks, blunt"},{"speaker":"[bryan_boorstein]","startTime":4523.72,"endTime":4528.2,"body":"hypertrophy, Like, if you go and put yourself through an ice bath, you may"},{"speaker":"[bryan_boorstein]","startTime":4528.28,"endTime":4531.56,"body":"as well not have even worked out because it's like you took a thousand iv B"},{"speaker":"[bryan_boorstein]","startTime":4531.72,"endTime":4534.28,"body":"profan and just stunted the. Um,"},{"speaker":"[bryan_boorstein]","startTime":4535.66,"endTime":4536.66,"body":"ah, what's the word?"},{"speaker":"[aaron_straker]","startTime":4536.474,"endTime":4537.474,"body":"inflamm."},{"speaker":"[bryan_boorstein]","startTime":4536.68,"endTime":4539.32,"body":"I'm looking for the inflammation response. Yes,"},{"speaker":"[aaron_straker]","startTime":4539.474,"endTime":4540.474,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":4540.84,"endTime":4545.56,"body":"yeah, so uh, so heat is good? Uh, we have a seven spcket shower in my house"},{"speaker":"[bryan_boorstein]","startTime":4545.72,"endTime":4549.96,"body":"and it also turns into a steam shower, which is insane. So I've been doing"},{"speaker":"[bryan_boorstein]","startTime":4550.2,"endTime":4555.0,"body":"that. Uh, any time I feel like anything like a tickle in my sore throat, or"},{"speaker":"[bryan_boorstein]","startTime":4555.32,"endTime":4559.0,"body":"or like, uh, noses clogged or anything, I go turn that jank up to like a"},{"speaker":"[bryan_boorstein]","startTime":4559.08,"endTime":4562.44,"body":"hundred and ten and spend ten minutes in there and by the end you know all"},{"speaker":"[bryan_boorstein]","startTime":4562.52,"endTime":4566.6,"body":"of that stuff has just dripped out of me and I feel amazing. So, um, so I'm"},{"speaker":"[bryan_boorstein]","startTime":4566.68,"endTime":4571.0,"body":"a huge fan of stuff like that, and um, you know, I'll I'll phone roll and"},{"speaker":"[bryan_boorstein]","startTime":4571.08,"endTime":4573.96,"body":"stretch, kind of like we mentioned before, but I don't really do it as a"},{"speaker":"[bryan_boorstein]","startTime":4574.04,"endTime":4578.04,"body":"way, necessarily like pretraining to like stimulate training. It's just"},{"speaker":"[bryan_boorstein]","startTime":4578.12,"endTime":4581.48,"body":"kind of something I do as I'm like watching T. V. and I'm like man, It'd be"},{"speaker":"[bryan_boorstein]","startTime":4581.56,"endTime":4585.4,"body":"really cool to like crack my back right now and I'll go like uh, f, let out"},{"speaker":"[bryan_boorstein]","startTime":4585.48,"endTime":4588.92,"body":"for like five minutes and kind of get a couple areas and move on with life."},{"speaker":"[bryan_boorstein]","startTime":4589.08,"endTime":4592.12,"body":"I don't know how much it actually helps from what I understand in the"},{"speaker":"[bryan_boorstein]","startTime":4592.2,"endTime":4597.8,"body":"studies. Foam rolling is an acute um effect, meaning that it has been shown"},{"speaker":"[bryan_boorstein]","startTime":4597.96,"endTime":4603.0,"body":"to help your positioning within minutes of doing it. Um. but there aren't"},{"speaker":"[bryan_boorstein]","startTime":4603.16,"endTime":4607.32,"body":"any like long term benefits of like Say you foam roll yesterday that it's"},{"speaker":"[bryan_boorstein]","startTime":4607.4,"endTime":4611.56,"body":"goingnna somehow have an impact tomorrow or a month from now or anything"},{"speaker":"[bryan_boorstein]","startTime":4611.42,"endTime":4612.42,"body":"like that."},{"speaker":"[aaron_straker]","startTime":4614.414,"endTime":4616.654,"body":"cool last, a question. I think we have here."},{"speaker":"[bryan_boorstein]","startTime":4616.9,"endTime":4617.9,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":4617.374,"endTime":4623.454,"body":"How do you stay motivated with a capital motivated all en caps to train solo?"},{"speaker":"[bryan_boorstein]","startTime":4625.0,"endTime":4628.84,"body":"yeah, um, I, it's interesting because you kind of trained Sollo, too, so I"},{"speaker":"[bryan_boorstein]","startTime":4628.84,"endTime":4631.08,"body":"think we can both add some perspective here, but"},{"speaker":"[bryan_boorstein]","startTime":4632.36,"endTime":4635.72,"body":"this question is coming from. Uh, a guy that I've known for a really long"},{"speaker":"[bryan_boorstein]","startTime":4635.88,"endTime":4638.84,"body":"time, he used to be a one on one client of mine during Uh, the cross fit"},{"speaker":"[bryan_boorstein]","startTime":4639.0,"endTime":4640.44,"body":"days and he was a regional athlete"},{"speaker":"[bryan_boorstein]","startTime":4641.56,"endTime":4644.92,"body":"And so I think he. I'm just going to go out on a limb here. I think he's"},{"speaker":"[bryan_boorstein]","startTime":4645.08,"endTime":4646.2,"body":"struggling a little bit with"},{"speaker":"[bryan_boorstein]","startTime":4647.48,"endTime":4649.0,"body":"training in a manner that"},{"speaker":"[bryan_boorstein]","startTime":4650.52,"endTime":4651.64,"body":"still allows him to"},{"speaker":"[bryan_boorstein]","startTime":4652.76,"endTime":4656.68,"body":"be the person he was seven eight years ago. Still be able to maintain the"},{"speaker":"[bryan_boorstein]","startTime":4656.76,"endTime":4661.0,"body":"skills of snatching and muscle ups and these types of things. Um,"},{"speaker":"[bryan_boorstein]","startTime":4662.62,"endTime":4663.62,"body":"and so"},{"speaker":"[bryan_boorstein]","startTime":4664.6,"endTime":4667.16,"body":"that's a pro thing that you and I both went through is this kind of"},{"speaker":"[bryan_boorstein]","startTime":4667.24,"endTime":4670.84,"body":"identity crisis of still being tied to these skills that we want to be good"},{"speaker":"[bryan_boorstein]","startTime":4671.0,"endTime":4675.96,"body":"at. And so the only thing I can say really is that I'm training in a manner"},{"speaker":"[bryan_boorstein]","startTime":4676.12,"endTime":4681.64,"body":"that I enjoy. Um, if I was trying to do crossfit training in my garage on"},{"speaker":"[bryan_boorstein]","startTime":4681.72,"endTime":4684.84,"body":"my own, I think I would really struggle with that because I don't exactly"},{"speaker":"[bryan_boorstein]","startTime":4685.16,"endTime":4689.8,"body":"enjoy it, so I truly look forward to my sessions and I, I don't even have"},{"speaker":"[bryan_boorstein]","startTime":4689.88,"endTime":4692.68,"body":"to make this up like I'm not even just saying like I look forward to my"},{"speaker":"[bryan_boorstein]","startTime":4692.76,"endTime":4694.92,"body":"sessions. Um, like I really do like I."},{"speaker":"[bryan_boorstein]","startTime":4695.96,"endTime":4700.04,"body":"I get excited about the opportunity to put headphones on to take a hit of"},{"speaker":"[bryan_boorstein]","startTime":4700.12,"endTime":4706.68,"body":"weed to to improve myself and better myself. Almost like a person going out"},{"speaker":"[bryan_boorstein]","startTime":4706.76,"endTime":4709.56,"body":"to play golf like you're not trying to play golf against other people."},{"speaker":"[bryan_boorstein]","startTime":4709.72,"endTime":4713.24,"body":"Necessarily, you might be. But you just go out there because it's peaceful"},{"speaker":"[bryan_boorstein]","startTime":4713.34,"endTime":4714.34,"body":"and it's your time."},{"speaker":"[bryan_boorstein]","startTime":4715.72,"endTime":4718.84,"body":"And and you try to get better than you did the time before, and those types"},{"speaker":"[bryan_boorstein]","startTime":4719.0,"endTime":4722.6,"body":"of things drive me. It speaks to my introverted side and"},{"speaker":"[bryan_boorstein]","startTime":4724.52,"endTime":4728.28,"body":"I would recommend this person to to pick a type of training that they enjoy"},{"speaker":"[bryan_boorstein]","startTime":4728.6,"endTime":4732.36,"body":"and maybe not try to train in a manner that they feel like they should be"},{"speaker":"[bryan_boorstein]","startTime":4732.44,"endTime":4735.4,"body":"training in, but to train in the way that speaks to them."},{"speaker":"[aaron_straker]","startTime":4736.254,"endTime":4738.734,"body":"That is such a fantastic answer. I,"},{"speaker":"[aaron_straker]","startTime":4739.854,"endTime":4745.214,"body":"a couple of things that I will add. it does help. I am very introverted. Uh."},{"speaker":"[aaron_straker]","startTime":4745.614,"endTime":4749.294,"body":"I. I heard a quote very recently that I really liked it Said, If if you"},{"speaker":"[aaron_straker]","startTime":4749.374,"endTime":4753.374,"body":"don't like, if you can't spend time by yourself, you're not in good company"},{"speaker":"[aaron_straker]","startTime":4754.094,"endTime":4758.174,"body":"And don't get me wrong. That is a lot of confirmation bias for myself. but I"},{"speaker":"[aaron_straker]","startTime":4758.334,"endTime":4762.814,"body":"love spending time by myself. Um, and training is just like a part of of how"},{"speaker":"[aaron_straker]","startTime":4762.894,"endTime":4767.294,"body":"I can do that. I, I get to listen to to music. Um, I get to work on myself"},{"speaker":"[aaron_straker]","startTime":4767.934,"endTime":4772.094,"body":"and and I and I really really like that And it's shifted over the years Now."},{"speaker":"[aaron_straker]","startTime":4772.254,"endTime":4776.174,"body":"It's a lot more from like the health and longevity standpoint, You know as"},{"speaker":"[aaron_straker]","startTime":4776.254,"endTime":4779.214,"body":"I'm like Brian. What you're thirty nine? right?"},{"speaker":"[bryan_boorstein]","startTime":4779.78,"endTime":4780.78,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":4780.174,"endTime":4783.694,"body":"So like, I mean, I, I'm thirty three right now. I want to. I wantnna look"},{"speaker":"[aaron_straker]","startTime":4783.774,"endTime":4786.414,"body":"like Brian when I'm thirty nine. Right. I have clients who are in there like"},{"speaker":"[aaron_straker]","startTime":4786.494,"endTime":4789.934,"body":"fort, like forty seven, forty eight or an incredible shape. and I'm like Now"},{"speaker":"[aaron_straker]","startTime":4789.934,"endTime":4794.814,"body":"it's like shifting like I. How long can I maintain this aspect of my youth?"},{"speaker":"[aaron_straker]","startTime":4795.054,"endTime":4799.774,"body":"You know, Can I be a dad who's got kids in their teens and stuff like that"},{"speaker":"[aaron_straker]","startTime":4799.854,"endTime":4803.934,"body":"and still be in really great shape and be of positive. You know role model in"},{"speaker":"[aaron_straker]","startTime":4804.014,"endTime":4807.694,"body":"terms of how I take care of myself, how I prioritize my health sort of thing."},{"speaker":"[aaron_straker]","startTime":4807.934,"endTime":4811.454,"body":"So it's more than just like the. Oh, I want to look good. you know that is'."},{"speaker":"[aaron_straker]","startTime":4811.774,"endTime":4816.654,"body":"that is a a secondary aspect that comes along. You know more easily now, but"},{"speaker":"[aaron_straker]","startTime":4816.734,"endTime":4820.894,"body":"I, I really, just I've always loved lifting weights and it's shifted in"},{"speaker":"[aaron_straker]","startTime":4821.054,"endTime":4824.974,"body":"different times. You know I couldn't do cross fiit right now, and I think"},{"speaker":"[aaron_straker]","startTime":4825.694,"endTime":4827.054,"body":"what it really came down to is like,"},{"speaker":"[aaron_straker]","startTime":4827.554,"endTime":4828.554,"body":"I just"},{"speaker":"[aaron_straker]","startTime":4828.654,"endTime":4832.094,"body":"I. I didn't want to, you know, and and I think everyone goes through their"},{"speaker":"[aaron_straker]","startTime":4832.254,"endTime":4836.094,"body":"different methodologies or their different, you know characterchs of of"},{"speaker":"[aaron_straker]","startTime":4836.254,"endTime":4841.134,"body":"training, but I don't know Crosss. It was really fantastic for for me in that"},{"speaker":"[aaron_straker]","startTime":4841.214,"endTime":4844.654,"body":"point in my life. I think it more than anything it played into being able to"},{"speaker":"[aaron_straker]","startTime":4844.814,"endTime":4848.974,"body":"compete A as being like a high school athlete. That and then was now no"},{"speaker":"[aaron_straker]","startTime":4849.054,"endTime":4852.814,"body":"longer an athlete type of thing, and then that ran its course and then now"},{"speaker":"[aaron_straker]","startTime":4852.894,"endTime":4856.814,"body":"it's just like I just love lifting weights. I've since like the first couple"},{"speaker":"[aaron_straker]","startTime":4857.134,"endTime":4859.614,"body":"times I did it. I loved lifting weights. I think"},{"speaker":"[bryan_boorstein]","startTime":4859.18,"endTime":4860.18,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":4859.774,"endTime":4866.974,"body":"I always will and it just fills a lot of gaps and holes in in in my life. Um,"},{"speaker":"[aaron_straker]","startTime":4867.694,"endTime":4869.934,"body":"I don't need that like a bad way. It's just a"},{"speaker":"[aaron_straker]","startTime":4870.974,"endTime":4875.214,"body":"a whoy positive net benefit in my life, and"},{"speaker":"[aaron_straker]","startTime":4876.494,"endTime":4879.934,"body":"I think at this point like I, I would enjoy training with someone like every"},{"speaker":"[aaron_straker]","startTime":4880.094,"endTime":4883.214,"body":"once in a whilee, but I think if I had the choice to, I trained by myself for"},{"speaker":"[aaron_straker]","startTime":4883.294,"endTime":4887.054,"body":"a, or like a daily partner, I'm going to choose training by myself. To be"},{"speaker":"[aaron_straker]","startTime":4887.074,"endTime":4888.074,"body":"completely honest."},{"speaker":"[bryan_boorstein]","startTime":4889.0,"endTime":4893.4,"body":"it would take the right person like I feel like if you were local and we"},{"speaker":"[bryan_boorstein]","startTime":4893.48,"endTime":4896.92,"body":"could be on like the same routine and train at the same time together. and"},{"speaker":"[bryan_boorstein]","startTime":4897.08,"endTime":4900.36,"body":"we could also kind of have our introverted space while we're training, but"},{"speaker":"[bryan_boorstein]","startTime":4900.44,"endTime":4903.4,"body":"just have like the other person there as like an accountability piece. I"},{"speaker":"[bryan_boorstein]","startTime":4903.56,"endTime":4907.24,"body":"feel like that would work really well, but for sure I could see a number of"},{"speaker":"[bryan_boorstein]","startTime":4907.4,"endTime":4910.44,"body":"different types of personalities that would not viide with me and I would"},{"speaker":"[bryan_boorstein]","startTime":4910.52,"endTime":4913.16,"body":"just be like Y. let me give myself here. you know,"},{"speaker":"[aaron_straker]","startTime":4912.674,"endTime":4913.674,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":4914.28,"endTime":4918.68,"body":"So No, totally. That was a great answer. And uh, and I agree, like it"},{"speaker":"[bryan_boorstein]","startTime":4918.84,"endTime":4922.44,"body":"really is just like it's It's so positive in my life and I think about this"},{"speaker":"[bryan_boorstein]","startTime":4922.6,"endTime":4925.48,"body":"all the time. like sometimes I'll say things like people ask me a question,"},{"speaker":"[bryan_boorstein]","startTime":4925.72,"endTime":4928.2,"body":"and it's not even related to training. But I use"},{"speaker":"[bryan_boorstein]","startTime":4929.88,"endTime":4934.92,"body":"the way that I think about training as like an analogy in my head when I"},{"speaker":"[bryan_boorstein]","startTime":4935.08,"endTime":4938.28,"body":"create my response to them, and then I'm like Oh, Well, because of"},{"speaker":"[bryan_boorstein]","startTime":4938.36,"endTime":4941.08,"body":"training, I was able to come up with this really cool answer that was"},{"speaker":"[bryan_boorstein]","startTime":4941.16,"endTime":4944.52,"body":"completely unrelated to training. and I just think it's provided me so many"},{"speaker":"[bryan_boorstein]","startTime":4944.68,"endTime":4946.76,"body":"life benefits like that along the way as well."},{"speaker":"[aaron_straker]","startTime":4947.054,"endTime":4952.174,"body":"yeah, it's it's. I love it and I mean the end of the day just for the health"},{"speaker":"[aaron_straker]","startTime":4952.574,"endTime":4956.894,"body":"standpoint, bone bone mineral density, which is going to be so vital as as we"},{"speaker":"[aaron_straker]","startTime":4957.054,"endTime":4960.894,"body":"age. You know, metabolic efficiency. Like all these different things, it's"},{"speaker":"[aaron_straker]","startTime":4961.454,"endTime":4965.374,"body":"like like every single person should in some capacity, be doing some form of"},{"speaker":"[aaron_straker]","startTime":4965.454,"endTime":4969.934,"body":"resistance training. And if you just look at it from that standpoint Um, the"},{"speaker":"[aaron_straker]","startTime":4969.614,"endTime":4972.094,"body":"B. the positives are just astounding"},{"speaker":"[bryan_boorstein]","startTime":4973.16,"endTime":4974.68,"body":"yep, yep, totally,"},{"speaker":"[aaron_straker]","startTime":4974.174,"endTime":4976.494,"body":"cool. Anything to add on this one, Brian,"},{"speaker":"[bryan_boorstein]","startTime":4977.48,"endTime":4982.36,"body":"no man, I love. I love rapid fire questions. We weren't actuallyly as rapid"},{"speaker":"[bryan_boorstein]","startTime":4982.5,"endTime":4983.5,"body":"as I thought we would be,"},{"speaker":"[aaron_straker]","startTime":4983.354,"endTime":4984.354,"body":"Of course, not."},{"speaker":"[bryan_boorstein]","startTime":4983.64,"endTime":4988.76,"body":"but I think we did. I think we did a good job and I think next time we get"},{"speaker":"[bryan_boorstein]","startTime":4988.92,"endTime":4993.8,"body":"a a bombardment of uh, a barrage of questions. we should. Uh, we should do"},{"speaker":"[bryan_boorstein]","startTime":4993.88,"endTime":4996.68,"body":"a similar type format because it's kind of cool. Instead of picking and"},{"speaker":"[bryan_boorstein]","startTime":4996.76,"endTime":4999.72,"body":"choosing like the best six to just be like pocket, we're going to answer"},{"speaker":"[bryan_boorstein]","startTime":4999.62,"endTime":5000.62,"body":"all of them."},{"speaker":"[aaron_straker]","startTime":5000.014,"endTime":5004.414,"body":"Yeah. Yeah, I agree. I really did my damned dis. I'll have to go back through"},{"speaker":"[aaron_straker]","startTime":5004.574,"endTime":5008.734,"body":"and listen to the episode. Well, obviously I obviously do when I edit it. I"},{"speaker":"[aaron_straker]","startTime":5008.974,"endTime":5012.734,"body":"believe I never said the word, especially on this episode and I' tried."},{"speaker":"[bryan_boorstein]","startTime":5012.66,"endTime":5013.66,"body":"Especially,"},{"speaker":"[aaron_straker]","startTime":5013.454,"endTime":5017.774,"body":"Especially. I tried really fucking hard too, So we'll see what happens. So"},{"speaker":"[bryan_boorstein]","startTime":5018.18,"endTime":5019.18,"body":"I love that,"},{"speaker":"[aaron_straker]","startTime":5018.334,"endTime":5021.294,"body":"uh with that guys, Thank you for listening is always Brian"},{"speaker":"[bryan_boorstein]","startTime":5021.06,"endTime":5022.06,"body":"yep."},{"speaker":"[aaron_straker]","startTime":5021.454,"endTime":5022.814,"body":"and I will talk to you next week."}]}