{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":28.923000000000002,"endTime":32.522999999999996,"body":"What's up, Everyone, Happy Tuesday. Welcome back to another episode of each"},{"speaker":"[aaron_straker]","startTime":32.683,"endTime":36.763,"body":"train. Prosper today, Brian and myself have coach Casum, Hans, and on,"},{"speaker":"[aaron_straker]","startTime":36.923,"endTime":41.963,"body":"creator of N one and just all round Guy who talks so much. so much deep"},{"speaker":"[aaron_straker]","startTime":42.203,"endTime":45.803,"body":"levels of knowledge around lifting weights and how to train more efficiently"},{"speaker":"[aaron_straker]","startTime":45.963,"endTime":50.043,"body":"and better. and we, I cannot wait to get into this conversation. But before"},{"speaker":"[aaron_straker]","startTime":50.203,"endTime":53.643,"body":"we jump in, I'm going to have Cas introduce himself and then we are going to"},{"speaker":"[aaron_straker]","startTime":53.723,"endTime":55.403,"body":"give our uh past week updates."},{"speaker":"[kassem]","startTime":55.64,"endTime":59.72,"body":"What's up, everybody, uh, um, coach Cassum. and if you're not familiar with me, I'm"},{"speaker":"[kassem]","startTime":59.88,"endTime":63.88,"body":"one of those coaches that is kind of you know, transitioned into the education"},{"speaker":"[kassem]","startTime":64.2,"endTime":68.52000000000001,"body":"space, so we do a lot in terms of teaching foundational bio mechanics, just helping"},{"speaker":"[kassem]","startTime":68.68,"endTime":73.56,"body":"people be efficient with with movement. And in the last two years we actually have"},{"speaker":"[kassem]","startTime":73.64,"endTime":78.44,"body":"got our own in house lab. And so we've walked into the research. You know, genres"},{"speaker":"[kassem]","startTime":78.68,"endTime":82.84,"body":"you will say, And so that's a really cool thing. So, if you're interested in kind of"},{"speaker":"[kassem]","startTime":83.0,"endTime":87.24000000000001,"body":"both practical and really nerdy content around exercise selection, and you know how"},{"speaker":"[kassem]","startTime":87.32,"endTime":89.8,"body":"to perform exercise, that's kind of our bread and butter."},{"speaker":"[bryan_boorstein]","startTime":91.284,"endTime":96.404,"body":"Yeah, I think Aaron and I can both attest to the fact that you have been a"},{"speaker":"[bryan_boorstein]","startTime":96.564,"endTime":97.764,"body":"huge influence on"},{"speaker":"[bryan_boorstein]","startTime":98.804,"endTime":102.804,"body":"specifically our exercise selection and exercise execution over the last"},{"speaker":"[bryan_boorstein]","startTime":103.044,"endTime":107.524,"body":"year, and we talk about you and you' work at en a lot on the spotcast, So I"},{"speaker":"[bryan_boorstein]","startTime":107.604,"endTime":110.724,"body":"know we were real excited. I know our listeners are as well."},{"speaker":"[aaron_straker]","startTime":111.403,"endTime":115.483,"body":"Yeah, for for me specifically, Um, I remember. probably about a year ago Byn"},{"speaker":"[aaron_straker]","startTime":115.563,"endTime":119.243,"body":"Ras. we were launching the podcast. We were. We were talking new. like Oh,"},{"speaker":"[aaron_straker]","startTime":119.323,"endTime":123.083,"body":"you've heard of like you know, Cassman, and one. I was like No, and then just"},{"speaker":"[aaron_straker]","startTime":123.163,"endTime":126.923,"body":"went down a rabbit hole And I mean it's been. it's it's changed. It's changed"},{"speaker":"[aaron_straker]","startTime":127.003,"endTime":131.003,"body":"so much of how I approach things and just efficiency and stuff. And so I mean"},{"speaker":"[aaron_straker]","startTime":131.163,"endTime":134.28300000000002,"body":"great timing. Like I said, I'm super excited for the practical, you know next"},{"speaker":"[aaron_straker]","startTime":134.44299999999998,"endTime":138.363,"body":"week. it's I feel. It's just going to elevate my knowledge, and uh to a just"},{"speaker":"[aaron_straker]","startTime":138.523,"endTime":141.083,"body":"the whole new level, which I can't you know, wait to to learn from."},{"speaker":"[kassem]","startTime":141.42000000000002,"endTime":142.42000000000002,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":142.184,"endTime":143.184,"body":"Y."},{"speaker":"[kassem]","startTime":143.0,"endTime":146.51999999999998,"body":"it, it. the hands on experience. Definitely, it is unparalleled. There's no amount"},{"speaker":"[kassem]","startTime":146.68,"endTime":151.16,"body":"of videos that you can watch that will replace being able to see and experience this"},{"speaker":"[kassem]","startTime":151.4,"endTime":155.96,"body":"stuff in real life. That's just. I mean, I love it. My favorite weekend of every"},{"speaker":"[kassem]","startTime":156.12,"endTime":158.44,"body":"month is when we have the hands on event."},{"speaker":"[bryan_boorstein]","startTime":159.844,"endTime":161.844,"body":"Yeah, your passion shines through. So that's cool,"},{"speaker":"[bryan_boorstein]","startTime":163.604,"endTime":165.524,"body":"Eraron, What's been going on in your last seven days?"},{"speaker":"[aaron_straker]","startTime":166.363,"endTime":170.683,"body":"Um. So not too much training has been. You know. Going well, I have made up"},{"speaker":"[aaron_straker]","startTime":171.243,"endTime":174.923,"body":"my dis my mind on which gym I'm going to go to. I'm going to end up driving"},{"speaker":"[aaron_straker]","startTime":175.163,"endTime":179.163,"body":"to the far gym. just because of the pendulum and the in the hack squad."},{"speaker":"[aaron_straker]","startTime":179.463,"endTime":180.463,"body":"That's there. I mean, it's"},{"speaker":"[aaron_straker]","startTime":181.723,"endTime":185.483,"body":"like, like you said, having access to those. It's It's kind of unparalleled"},{"speaker":"[aaron_straker]","startTime":185.643,"endTime":189.483,"body":"and I don't know. Once we start, you know, traveling, you know, Uh, further"},{"speaker":"[aaron_straker]","startTime":189.723,"endTime":192.203,"body":"distances again. The next time I will get them, so I'm going to take"},{"speaker":"[aaron_straker]","startTime":192.203,"endTime":196.683,"body":"advantage of that, so I decided that I kind of a a business standpoint thing,"},{"speaker":"[aaron_straker]","startTime":196.763,"endTime":200.683,"body":"a little bit of an update. I've been working behind the scenes on creating a"},{"speaker":"[aaron_straker]","startTime":200.843,"endTime":206.203,"body":"course for my Um dunf, you client checking system. How to really help the"},{"speaker":"[aaron_straker]","startTime":206.203,"endTime":209.803,"body":"purchaser just really get up to speed there and then another little tibit. I"},{"speaker":"[aaron_straker]","startTime":209.803,"endTime":213.323,"body":"am working on a crypto currency integration, which is something that I've"},{"speaker":"[aaron_straker]","startTime":213.483,"endTime":217.643,"body":"wanted to do for a very long time. So pretty much as I started my company, so"},{"speaker":"[aaron_straker]","startTime":217.723,"endTime":221.883,"body":"that is in the final details as well be able to accept um crip o currency"},{"speaker":"[aaron_straker]","startTime":222.043,"endTime":224.123,"body":"payments for Uh, services and products."},{"speaker":"[bryan_boorstein]","startTime":224.344,"endTime":225.344,"body":"Very cool."},{"speaker":"[bryan_boorstein]","startTime":226.564,"endTime":228.164,"body":"I guess in my last seven days"},{"speaker":"[bryan_boorstein]","startTime":229.604,"endTime":234.324,"body":"I am still fighting this fatigue bug from deadlifting and"},{"speaker":"[bryan_boorstein]","startTime":235.524,"endTime":240.004,"body":"I just can't seem to beat it, so I'm I'm going to take basically a deload"},{"speaker":"[bryan_boorstein]","startTime":240.164,"endTime":244.164,"body":"taper week this week, try and flush a bunch of this fatigue and then I'm"},{"speaker":"[bryan_boorstein]","startTime":244.244,"endTime":248.404,"body":"just ready to be done with strength training, so next week I'm going to do"},{"speaker":"[bryan_boorstein]","startTime":248.564,"endTime":253.364,"body":"my like assessment testing we, and see if I can, Um, kind of meet some of"},{"speaker":"[bryan_boorstein]","startTime":253.444,"endTime":257.124,"body":"the objectives that I set for myself before starting this, and then"},{"speaker":"[bryan_boorstein]","startTime":257.68399999999997,"endTime":259.204,"body":"hopefully the week of Telve"},{"speaker":"[bryan_boorstein]","startTime":261.044,"endTime":266.004,"body":"six I'll be able. To get back into Hphy, work, and um looking for"},{"speaker":"[bryan_boorstein]","startTime":267.44399999999996,"endTime":270.804,"body":"Ward, So that's pretty much what I stand right now. looking forward to"},{"speaker":"[bryan_boorstein]","startTime":271.044,"endTime":275.60400000000004,"body":"recovering the rest of this week doing some low key training and continuing"},{"speaker":"[bryan_boorstein]","startTime":275.68399999999997,"endTime":278.724,"body":"to play around with my new functional trainer. And"},{"speaker":"[bryan_boorstein]","startTime":279.924,"endTime":282.484,"body":"that's the update. for me. We'll talk more about all that stuff next week"},{"speaker":"[bryan_boorstein]","startTime":282.644,"endTime":285.044,"body":"when we don't have a guest Cas. What's going on in your world?"},{"speaker":"[kassem]","startTime":285.4,"endTime":289.08,"body":"I f. I feel like I have different priorities than you guys, because I've been, you"},{"speaker":"[kassem]","startTime":289.08,"endTime":293.72,"body":"know, thinking about procuring the the, the pie that I need for Thanksgiving, and"},{"speaker":"[aaron_straker]","startTime":293.663,"endTime":294.663,"body":"Eight."},{"speaker":"[kassem]","startTime":294.12,"endTime":297.88,"body":"you know, like all all all fat kid motivated things I think is that's been my"},{"speaker":"[kassem]","startTime":298.04,"endTime":301.0,"body":"concern This last week is like. All right. Are we going to get this like? where can"},{"speaker":"[kassem]","startTime":301.0,"endTime":304.76,"body":"I get drumped like that's been my main main obstacle this last week because I, I"},{"speaker":"[kassem]","startTime":304.76,"endTime":307.4,"body":"don't know when you' would be listening to this, but this is the. Uh. The this is"},{"speaker":"[kassem]","startTime":307.4,"endTime":308.76,"body":"Thanksgiving week for all of the"},{"speaker":"[bryan_boorstein]","startTime":308.784,"endTime":309.784,"body":"Yp,"},{"speaker":"[kassem]","startTime":308.84,"endTime":314.04,"body":"listeners here. Um. but outside of that, um, it've been. I kind of took uh a little"},{"speaker":"[kassem]","startTime":314.2,"endTime":319.8,"body":"bit of break after our last event and so I actually did a big podcast binge. Um, So"},{"speaker":"[kassem]","startTime":319.88,"endTime":325.08,"body":"you guys, I think are my sixth podcast in like four days. Um, so it's been fun,"},{"speaker":"[kassem]","startTime":325.32,"endTime":329.56,"body":"actually, because with the opening of the facility, I've been very isolated and"},{"speaker":"[kassem]","startTime":329.64,"endTime":333.0,"body":"focused on that. and so you know, getting back and having conversations with people,"},{"speaker":"[kassem]","startTime":333.16,"endTime":337.64,"body":"Uh is is really good. Um, and one of the things that uh, you know, we've been kind"},{"speaker":"[kassem]","startTime":337.72,"endTime":341.8,"body":"of focusing on and a a couple of these has actually been kind of talking about. You"},{"speaker":"[kassem]","startTime":341.8,"endTime":345.88,"body":"know some nerdy stuff and that's one of my favorite things is when I get to actually"},{"speaker":"[kassem]","startTime":346.12,"endTime":349.4,"body":"talk to people and you know, go into some of that nerdy details that you don't"},{"speaker":"[kassem]","startTime":349.48,"endTime":352.68,"body":"necessarily could have in casual conversation. So it's always good to be able to"},{"speaker":"[kassem]","startTime":352.76,"endTime":355.8,"body":"exercise that portion of your brain and just making sure that like you know, Am I"},{"speaker":"[kassem]","startTime":355.96,"endTime":359.4,"body":"just sitting here in my own thoughts, Like going down the wrong rabbit hole. I, I"},{"speaker":"[kassem]","startTime":359.48,"endTime":362.2,"body":"need that other person to bounce those ideas, offered to question me. and what?"},{"speaker":"[kassem]","startTime":362.2,"endTime":365.56,"body":"Nott? So that's why it's like Okay. This is good to be having conversations with"},{"speaker":"[kassem]","startTime":365.72,"endTime":368.28,"body":"people you know that, ask hard questions and stuff again."},{"speaker":"[bryan_boorstein]","startTime":369.364,"endTime":373.284,"body":"that's awesome. Yeah, I was actually going to ask you whether you got a lot"},{"speaker":"[bryan_boorstein]","startTime":373.444,"endTime":377.844,"body":"of similar conversation topics and questions across the six podcast you've"},{"speaker":"[bryan_boorstein]","startTime":377.544,"endTime":378.544,"body":"done."},{"speaker":"[kassem]","startTime":378.76,"endTime":382.28,"body":"Um, I mean, it's been a variety. The the one thing that I would say that was"},{"speaker":"[kassem]","startTime":382.44,"endTime":387.24,"body":"consistency about was is I, I had two instant and says Uh, and I, actually, you, do"},{"speaker":"[kassem]","startTime":387.4,"endTime":392.92,"body":"you, uh, sha of a video today of uh, talking about some of the physics stuff in the"},{"speaker":"[kassem]","startTime":393.0,"endTime":394.68,"body":"Doug Brirgnoli videos Cause"},{"speaker":"[bryan_boorstein]","startTime":394.344,"endTime":395.344,"body":"Mhm."},{"speaker":"[kassem]","startTime":394.92,"endTime":398.52,"body":"he was recently just featured on Mark Bells podcast. All of a sudden, You know that"},{"speaker":"[kassem]","startTime":398.68,"endTime":403.0,"body":"got more. you know that more eyeballs got on that. Um, and so that's like the new"},{"speaker":"[kassem]","startTime":403.24,"endTime":407.0,"body":"hot debate. Uh, for us right now is like looking at this. you know, Bio mechanic."},{"speaker":"[kassem]","startTime":407.08,"endTime":410.76,"body":"So, and physics discussion here and looking at those models, but everything else is."},{"speaker":"[kassem]","startTime":411.32,"endTime":415.4,"body":"it's kind of all over. Um. and it. I think it really just kind of depends on what a"},{"speaker":"[kassem]","startTime":415.48,"endTime":419.48,"body":"person's experience is with us. Most people, if they're finding out about us, they"},{"speaker":"[kassem]","startTime":419.64,"endTime":422.36,"body":"think like. Oh, we're just you know. these are just the mechanics or exercise"},{"speaker":"[kassem]","startTime":422.92,"endTime":426.68,"body":"people. Um. but the people that are more familiar know that we go into the nuances"},{"speaker":"[kassem]","startTime":426.76,"endTime":431.64,"body":"of physiology for program design and and stuff like that. And so I just we. We get"},{"speaker":"[kassem]","startTime":431.72,"endTime":434.84,"body":"things that are all over the place. It just kind of depends on how familiar that"},{"speaker":"[kassem]","startTime":435.0,"endTime":437.56,"body":"person is, you know, with our content and with our information,"},{"speaker":"[bryan_boorstein]","startTime":439.204,"endTime":440.564,"body":"Yeah, and their audience? For sure, you"},{"speaker":"[kassem]","startTime":440.14,"endTime":441.14,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":441.044,"endTime":442.964,"body":"got to be able to speak to the level of the audience."},{"speaker":"[kassem]","startTime":442.62,"endTime":443.62,"body":"Oh yeah."},{"speaker":"[bryan_boorstein]","startTime":443.924,"endTime":447.364,"body":"Um, Yeah, for sure. that's awesome. I'm excited to uh to jump in and listen"},{"speaker":"[bryan_boorstein]","startTime":447.604,"endTime":449.044,"body":"to some of those as they come out to"},{"speaker":"[bryan_boorstein]","startTime":450.084,"endTime":452.324,"body":"Er. Anything else before we kind of jump in here."},{"speaker":"[aaron_straker]","startTime":452.523,"endTime":453.883,"body":"No, it's stillal Thats jump in."},{"speaker":"[bryan_boorstein]","startTime":453.844,"endTime":457.684,"body":"All right, cool. So the first thing I wanted to to talk about was your kind"},{"speaker":"[bryan_boorstein]","startTime":457.684,"endTime":464.964,"body":"of unique diet approach. Um. I find myself eating somewhat similar. Um, So"},{"speaker":"[bryan_boorstein]","startTime":465.684,"endTime":470.084,"body":"and aar, Aaron is mostly uh, in the nutrition space. More so. I kind of"},{"speaker":"[bryan_boorstein]","startTime":470.164,"endTime":474.084,"body":"handle like the training, uh education program design of. and he's more of"},{"speaker":"[bryan_boorstein]","startTime":474.084,"endTime":477.524,"body":"the nutrition guy. So, um, if you can just tell us a little bit about your"},{"speaker":"[bryan_boorstein]","startTime":477.604,"endTime":482.004,"body":"diet how you came to be eating that way? And um, then maybe we'll have a"},{"speaker":"[bryan_boorstein]","startTime":482.004,"endTime":483.044,"body":"follow up question or two"},{"speaker":"[kassem]","startTime":483.32,"endTime":487.24,"body":"well, so what I did is I found a diet that really suits my biases, because ever"},{"speaker":"[kassem]","startTime":487.4,"endTime":491.64,"body":"since I was a kid, I hated eating vegetables. right. Um, so let's just let's lets"},{"speaker":"[kassem]","startTime":491.8,"endTime":495.16,"body":"put that out there first. right? this should Beally clarified. But I mean so"},{"speaker":"[kassem]","startTime":495.24,"endTime":500.36,"body":"essentially the way I eat now, Um, and I've gone back and forth with this with Ben"},{"speaker":"[kassem]","startTime":500.6,"endTime":505.72,"body":"House on whether we should be calling it Carnb or broavor, Um, which is basically"},{"speaker":"[kassem]","startTime":506.04,"endTime":511.48,"body":"it's like Okay if I'm you know, the carnivor diet is basically aquieto diet, which I"},{"speaker":"[kassem]","startTime":511.56,"endTime":515.0,"body":"don't think is gonna be the best place for somebody that wants to be doing"},{"speaker":"[kassem]","startTime":515.0799999999999,"endTime":518.6800000000001,"body":"resistance training and his training heart. And you know, Um, you know performance"},{"speaker":"[kassem]","startTime":518.9200000000001,"endTime":521.4,"body":"is something that they're really concerned about. I don't think you know I'm a"},{"speaker":"[kassem]","startTime":521.4,"endTime":525.8,"body":"person that's like Akida's not really long term, but I do. actually, you know. from"},{"speaker":"[kassem]","startTime":525.88,"endTime":531.24,"body":"a scientific perspective I like the idea of you know. Okay if we look at plants and"},{"speaker":"[kassem]","startTime":531.3199999999999,"endTime":535.0799999999999,"body":"we look at. you know. The homtic effect that we get from plants is that because it's"},{"speaker":"[kassem]","startTime":535.1600000000001,"endTime":538.76,"body":"de positive, or that's because we're responding to a negative or whatnot And you"},{"speaker":"[kassem]","startTime":538.84,"endTime":542.28,"body":"know there's a difference between something having a nutritional benefit versus"},{"speaker":"[kassem]","startTime":542.52,"endTime":546.6,"body":"well, we see this up regulation in these antiflammatory compounds. But that could be"},{"speaker":"[kassem]","startTime":546.68,"endTime":550.6,"body":"just because the thing they're eating is inflammatory or whatnot. So I like the"},{"speaker":"[kassem]","startTime":550.68,"endTime":554.92,"body":"whole idea of using more of an environmental hormsis, rather than a nutritional"},{"speaker":"[kassem]","startTime":555.0,"endTime":559.08,"body":"homesis, and so jumping down that rabbit hole of like all right, let me go to low"},{"speaker":"[kassem]","startTime":559.24,"endTime":563.96,"body":"residue plants. So I basically eating like fruits and starches and meat, and that's"},{"speaker":"[kassem]","startTime":564.12,"endTime":568.2,"body":"kind of essentially my diet. So it's allowing me to have, we'll say, an athlete"},{"speaker":"[kassem]","startTime":568.52,"endTime":573.96,"body":"macro type of diet. Um, but most of my plant like, basically almost all of my plant"},{"speaker":"[kassem]","startTime":574.2,"endTime":578.04,"body":"stuff is fruit base. It's all stuff that would bee'll say. we'll say relatively low"},{"speaker":"[kassem]","startTime":578.2,"endTime":582.84,"body":"residue. So you know, By the you know the carnivore terms, they call them toxic. I"},{"speaker":"[kassem]","startTime":582.84,"endTime":585.56,"body":"don't know if that's the right word or what not. but I' essentially getting my"},{"speaker":"[kassem]","startTime":585.64,"endTime":591.0,"body":"nutritional value from meats organs. You know, some basic supplementation like you"},{"speaker":"[kassem]","startTime":591.0,"endTime":597.08,"body":"know, Vitamin d, multi, uh, magnesium, um, electrolyes, Um, And then I'm just"},{"speaker":"[kassem]","startTime":597.16,"endTime":601.64,"body":"relying on the organ meats, the in the fruit, you know, for the bulk of my, you"},{"speaker":"[kassem]","startTime":601.64,"endTime":603.08,"body":"know, we'll say micro nuuttrients."},{"speaker":"[bryan_boorstein]","startTime":604.424,"endTime":605.424,"body":"and yogurt."},{"speaker":"[kassem]","startTime":605.32,"endTime":609.24,"body":"Oh, yeah, and yogurt? Yep, so can't forget the yogurt 'cause that's that's how I do"},{"speaker":"[kassem]","startTime":609.32,"endTime":615.24,"body":"my post. my. uh, my post workout is it's yogurt way, protein and bananas, you know,"},{"speaker":"[kassem]","startTime":615.4,"endTime":616.76,"body":"And that's my. And So instead"},{"speaker":"[bryan_boorstein]","startTime":616.664,"endTime":617.664,"body":"That's awesome."},{"speaker":"[kassem]","startTime":616.92,"endTime":620.68,"body":"of a shake, I have a you know, like a post workout banana porridge."},{"speaker":"[bryan_boorstein]","startTime":621.524,"endTime":625.444,"body":"Mhm. when you talk about starches, Which ones are you there? Some that you"},{"speaker":"[bryan_boorstein]","startTime":625.524,"endTime":630.164,"body":"don't in jazz like is mostly rice, potatoes, Corn flower, like all of them"},{"speaker":"[bryan_boorstein]","startTime":630.064,"endTime":631.064,"body":"or some of them,"},{"speaker":"[kassem]","startTime":630.76,"endTime":635.56,"body":"Yes, so it's mainly white rice and potato, Um, and some and some tapy yoka."},{"speaker":"[kassem]","startTime":635.8,"endTime":640.12,"body":"Basically, I'm trying to find like, in this case it's like I want refined like I"},{"speaker":"[kassem]","startTime":640.12,"endTime":643.32,"body":"don't want whole grain right, you know, 'cause I don't want the husker, the whole,"},{"speaker":"[kassem]","startTime":643.56,"endTime":647.0,"body":"or any of that stuff for for this purpose of like trying to make it like it's like I"},{"speaker":"[kassem]","startTime":647.08,"endTime":652.68,"body":"just want the glucose polymers and nothing else you know. And so basically you want"},{"speaker":"[kassem]","startTime":653.0,"endTime":656.84,"body":"almost the more refined. So the white rice is better than a brown rice in this"},{"speaker":"[kassem]","startTime":657.0,"endTime":661.16,"body":"particular scenario when this is the go right. and it's like okay for potato like I"},{"speaker":"[kassem]","startTime":661.4,"endTime":665.32,"body":"do a lot of like mashed potato right. So I get a lot of dehydrated potato flakes"},{"speaker":"[kassem]","startTime":665.4,"endTime":668.76,"body":"That way, don't have to deal with the skin and stuff like that. So it's a. It's an"},{"speaker":"[kassem]","startTime":669.0,"endTime":672.92,"body":"interesting approach that you know probably is, I would say very different, 'cause"},{"speaker":"[kassem]","startTime":673.24,"endTime":677.24,"body":"earlier in my, you know, my education in terms of nutrition, it was always like"},{"speaker":"[kassem]","startTime":677.32,"endTime":680.12,"body":"Okay. You gotta eat all your greens and whatno and I went through that period of"},{"speaker":"[kassem]","startTime":680.12,"endTime":683.0,"body":"like. Well, Okay, Now you're not just eating your grains, but you're also just drink"},{"speaker":"[kassem]","startTime":683.16,"endTime":686.12,"body":"and you're also drinking greenins on top of that and you're hitting your fiber goal"},{"speaker":"[kassem]","startTime":686.44,"endTime":690.28,"body":"and all this stuff. Um, and now I'm completely on the opposite side of the coin"},{"speaker":"[kassem]","startTime":690.44,"endTime":695.08,"body":"where it's like Okay, Maybe fiber isn't is so much of an issue. Maybe you don't need"},{"speaker":"[kassem]","startTime":695.16,"endTime":698.84,"body":"to eat all of these vegetables or whatever. Maybe a lot of what you need to eat is"},{"speaker":"[kassem]","startTime":699.0,"endTime":703.72,"body":"contextually. You know relevant to or I should say, should be contextual to how"},{"speaker":"[kassem]","startTime":703.88,"endTime":708.36,"body":"you're eating, Meaning that like, okay, Um, say, for example, we talk about gut flor"},{"speaker":"[kassem]","startTime":708.44,"endTime":711.8,"body":"and everybody talks about. Well, you need the some these types of bacteria in your"},{"speaker":"[kassem]","startTime":711.96,"endTime":715.88,"body":"gut and it's like. Well, maybe that just depends on. I need the right type of you"},{"speaker":"[kassem]","startTime":715.96,"endTime":720.52,"body":"know gut flor for the diet than I'm eating. So from eating more like this, I don't"},{"speaker":"[kassem]","startTime":720.76,"endTime":725.32,"body":"need the same flloor than if I was eating a much more fibrous diet. Right And I"},{"speaker":"[kassem]","startTime":725.4,"endTime":729.16,"body":"think that's what the research is going. Um, and you know, I don't think it's black"},{"speaker":"[kassem]","startTime":729.32,"endTime":732.44,"body":"or white like in terms of this like okay, plants are good plants or bad. I just"},{"speaker":"[kassem]","startTime":732.52,"endTime":736.28,"body":"think like contextually. You know finding what works for you and that's essentially"},{"speaker":"[kassem]","startTime":736.36,"endTime":740.2,"body":"how I ended up where I'm at right now is trying to find what work for me, and to be"},{"speaker":"[kassem]","startTime":740.28,"endTime":744.76,"body":"honest, the best thing that happened in terms of me digestively was getting rid of"},{"speaker":"[kassem]","startTime":744.76,"endTime":748.12,"body":"Pl residues, and all of the other things that I've tried. You know, whether that be"},{"speaker":"[kassem]","startTime":748.2,"endTime":752.44,"body":"like you know, G, eating or paleo, going more glued and high car blowcarb. you know,"},{"speaker":"[kassem]","startTime":752.44,"endTime":756.44,"body":"macrocycling et cetera All those things. One thing that's always been consistent, I"},{"speaker":"[kassem]","startTime":756.52,"endTime":760.12,"body":"think for me is you know. it's like all right when I get rid of things like you"},{"speaker":"[kassem]","startTime":760.12,"endTime":763.96,"body":"know, Pl that have plant oils, and unfortunately a lot of pretty much everything"},{"speaker":"[kassem]","startTime":764.28,"endTime":769.32,"body":"processed has plant oils. Those seem to be the most offending things to my digestive"},{"speaker":"[kassem]","startTime":769.56,"endTime":773.64,"body":"system in my overall wellbe, and this is just kind of taking that a little step"},{"speaker":"[kassem]","startTime":773.74,"endTime":774.74,"body":"further"},{"speaker":"[bryan_boorstein]","startTime":774.184,"endTime":775.184,"body":"Mhm,"},{"speaker":"[kassem]","startTime":774.76,"endTime":779.0,"body":"right, but not going to like the kquieto extreme of a carnivor diet Right, because I"},{"speaker":"[kassem]","startTime":779.16,"endTime":783.24,"body":"just like I said, I just don't think that that's going to be Um good for most people"},{"speaker":"[kassem]","startTime":783.4,"endTime":786.68,"body":"that are doing weight training with any volume frequency intensity,"},{"speaker":"[aaron_straker]","startTime":788.363,"endTime":791.563,"body":"he agreed. I have two quick follow up questions here. I don't want to dwell"},{"speaker":"[aaron_straker]","startTime":791.723,"endTime":795.243,"body":"too long on him, but it's just such a fascinating Um topic to talk about."},{"speaker":"[aaron_straker]","startTime":795.563,"endTime":799.163,"body":"Would you say with your history with vegetables? any of those intolerance"},{"speaker":"[aaron_straker]","startTime":799.323,"endTime":803.243,"body":"related? So is it like I had when I would eat them? I just want. Maybe puly"},{"speaker":"[aaron_straker]","startTime":803.323,"endTime":806.443,"body":"didn't like them like you did brief mention, or you had like digestive issues"},{"speaker":"[aaron_straker]","startTime":806.383,"endTime":807.383,"body":"with them as well."},{"speaker":"[kassem]","startTime":807.72,"endTime":811.48,"body":"Um, you know, it's been kind of a mix. And and things have you know fluctuated like,"},{"speaker":"[kassem]","startTime":811.56,"endTime":815.32,"body":"I mean, I've done every type of uh, you know everything from like a leap, m, r T"},{"speaker":"[kassem]","startTime":815.4,"endTime":819.16,"body":"test to look at food and tolerances to a cyx labs. And like all of those things at"},{"speaker":"[kassem]","startTime":819.24,"endTime":824.52,"body":"different points, you know at one point in time like lemon juice was a major, like"},{"speaker":"[kassem]","startTime":824.92,"endTime":828.28,"body":"we'll say, sensitivity for me, right, like where it caused like almost an immediate"},{"speaker":"[kassem]","startTime":828.6,"endTime":831.64,"body":"digestive issue. But that was also at the time period where you know we were going"},{"speaker":"[kassem]","startTime":831.8,"endTime":835.4,"body":"through the phase of like we had to drink lime or lemon water Like E when you woke"},{"speaker":"[kassem]","startTime":835.56,"endTime":838.2,"body":"up like that's what you just did if you' were in the fitness industry and you"},{"speaker":"[kassem]","startTime":838.2,"endTime":841.48,"body":"weren't drinking lime water like you were like. What were you doing? You weren't"},{"speaker":"[kassem]","startTime":841.56,"endTime":845.56,"body":"alkalizing properly, Um et ctera. So it's like I, So I drank enough lime water to"},{"speaker":"[kassem]","startTime":845.64,"endTime":850.44,"body":"than make lime and issue, but now you know, over time it seems like you know with"},{"speaker":"[kassem]","startTime":850.52,"endTime":853.96,"body":"sensitivities and stuff, you just you know, you tend to be more sensitive to the"},{"speaker":"[kassem]","startTime":854.04,"endTime":857.64,"body":"things that you're eating eating the most and how sensitive you are. Just I think"},{"speaker":"[kassem]","startTime":857.72,"endTime":861.4,"body":"has to do with your overall health in terms of your gutlining and your infl"},{"speaker":"[kassem]","startTime":861.96,"endTime":865.88,"body":"inflamation in general, So it's been a. It's been a mixture of both things. I mean"},{"speaker":"[kassem]","startTime":865.96,"endTime":869.96,"body":"from a just like a pure taste perspective, like you know, the only time I really"},{"speaker":"[kassem]","startTime":870.2,"endTime":873.64,"body":"enjoyed eating vegetables is when I drown them in butter, which kind of defeats the"},{"speaker":"[kassem]","startTime":873.72,"endTime":877.08,"body":"point of eating the vegetables. sometimes, Um, because it's like I used to love"},{"speaker":"[kassem]","startTime":877.24,"endTime":882.52,"body":"broccoli with butter right, Um, but St, like cruciferous vegetables would cause me"},{"speaker":"[kassem]","startTime":882.6,"endTime":887.08,"body":"more bloat right, so, but I would eat them anyway because that we associate them as"},{"speaker":"[kassem]","startTime":887.32,"endTime":891.88,"body":"being healthy. If that makes sense right, but in terms of like the magnification of"},{"speaker":"[kassem]","startTime":892.04,"endTime":896.36,"body":"how much something impacted me it it would vary, and it's varied at different points"},{"speaker":"[kassem]","startTime":896.52,"endTime":899.96,"body":"in my life, But one of the things that's always been consistent, I think you know,"},{"speaker":"[kassem]","startTime":900.04,"endTime":904.12,"body":"and this is just my personal anecdote. Kind of looking back at this is things that"},{"speaker":"[kassem]","startTime":904.28,"endTime":909.8,"body":"had more of the vegetable oils in them right, Um, and more so than the fiber."},{"speaker":"[aaron_straker]","startTime":911.003,"endTime":914.683,"body":"That was my kind of second fall up. And then would you say with vegetableils"},{"speaker":"[aaron_straker]","startTime":914.843,"endTime":918.363,"body":"Now you avoid them across the board, like even extra virgin olive oil, and I"},{"speaker":"[aaron_straker]","startTime":918.363,"endTime":921.963,"body":"can have a cadtle oil. Or is it just like your sunflower oil?"},{"speaker":"[aaron_straker]","startTime":923.323,"endTime":926.283,"body":"What's what's the big one that everyone always talks about that? I can't"},{"speaker":"[aaron_straker]","startTime":926.023,"endTime":927.023,"body":"think of"},{"speaker":"[kassem]","startTime":926.1,"endTime":927.1,"body":"Canolla,"},{"speaker":"[bryan_boorstein]","startTime":926.964,"endTime":928.804,"body":"Safflower. Canola,"},{"speaker":"[aaron_straker]","startTime":928.903,"endTime":929.903,"body":"Canola. Yeah,"},{"speaker":"[kassem]","startTime":929.08,"endTime":934.68,"body":"Canolla. Yup, Yeah, so um. So basically the majority of my fats basically come from"},{"speaker":"[kassem]","startTime":934.76,"endTime":939.4,"body":"meat and dairy at this point in time, Right if I do use like a little bit of oil in"},{"speaker":"[kassem]","startTime":939.4,"endTime":945.16,"body":"a pan, Um, it's avocado oil, um olive oil. Uh, that would be something I would use"},{"speaker":"[kassem]","startTime":945.32,"endTime":949.32,"body":"very sparingly, So basically the majority of my fat intake just comes from meat."},{"speaker":"[kassem]","startTime":949.56,"endTime":953.0,"body":"There's a small amount that comes from dairy. There's a sparing amount that maybe"},{"speaker":"[kassem]","startTime":953.24,"endTime":957.56,"body":"comes from avocado. and you know olive oil. That sort of thing. Um, so bas,"},{"speaker":"[kassem]","startTime":957.54,"endTime":958.54,"body":"Basically"},{"speaker":"[kassem]","startTime":959.24,"endTime":962.92,"body":"that and then that's kind of the extent there right. So if I eat anything else, it's"},{"speaker":"[kassem]","startTime":963.08,"endTime":966.6,"body":"because I'm I'm off plan, right. I'm eating a pizza or whatever or something like"},{"speaker":"[kassem]","startTime":966.68,"endTime":970.2,"body":"that, and that's the unfortunate thing is, it's like it's it's easier to find"},{"speaker":"[kassem]","startTime":970.44,"endTime":975.08,"body":"something that is fat free, low car gluten free. like you know, eight, a million"},{"speaker":"[kassem]","startTime":975.4,"endTime":981.16,"body":"other things free. but not things that are will say, free of vegetable oils or"},{"speaker":"[kassem]","startTime":981.16,"endTime":984.44,"body":"whatno. like it? Basically, it's because it's it's about as that and wheat are"},{"speaker":"[kassem]","startTime":984.6,"endTime":987.64,"body":"basically that, wheat and corn. Those is like the three cheapest things that we can"},{"speaker":"[kassem]","startTime":987.72,"endTime":990.76,"body":"put in food, So pretty much it's hard to find anything that's even remotely"},{"speaker":"[kassem]","startTime":990.84,"endTime":996.2,"body":"processed. It's like good luck finding a treat that fits this type of diet. right"},{"speaker":"[kassem]","startTime":996.36,"endTime":1000.12,"body":"like the one thing that I found Um for. Like you know when I'm going on hikes or"},{"speaker":"[kassem]","startTime":1000.12,"endTime":1003.16,"body":"whatnot? if I'd want to throw something and know that's not fruit is like rice"},{"speaker":"[kassem]","startTime":1003.4,"endTime":1007.4,"body":"crispy. right. It's like I can find rice crispies that are basically like butter,"},{"speaker":"[kassem]","startTime":1007.64,"endTime":1012.44,"body":"rice and sugar. You know, so it's like okay, cool so that that that is on plan for"},{"speaker":"[kassem]","startTime":1012.52,"endTime":1015.88,"body":"me like, maybe not from a macro perspective always. but I mean if I'm hiking eight"},{"speaker":"[kassem]","startTime":1015.88,"endTime":1019.32,"body":"miles then I think I deserve a rice crispy treate, but that's maybe unbiased."},{"speaker":"[aaron_straker]","startTime":1020.763,"endTime":1021.963,"body":"I would say your bias"},{"speaker":"[bryan_boorstein]","startTime":1020.884,"endTime":1022.084,"body":"Totally justify it."},{"speaker":"[bryan_boorstein]","startTime":1025.0439999999999,"endTime":1026.7240000000002,"body":"Yeah, awesome, thank you for sharing all"},{"speaker":"[kassem]","startTime":1026.38,"endTime":1027.38,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1026.704,"endTime":1027.704,"body":"that. Appreciate it."},{"speaker":"[bryan_boorstein]","startTime":1028.7240000000002,"endTime":1031.844,"body":"cool. Well, let's jump into the things that that we' all interested in"},{"speaker":"[bryan_boorstein]","startTime":1032.484,"endTime":1036.804,"body":"starting with kind of exercise variation. So with all of the focus that I"},{"speaker":"[bryan_boorstein]","startTime":1036.964,"endTime":1040.5639999999999,"body":"hear you guys talk about with exercise selection and exercise execution,"},{"speaker":"[bryan_boorstein]","startTime":1040.804,"endTime":1044.644,"body":"One thing I don't hear you guys talk about a lot is exercise variation, or"},{"speaker":"[bryan_boorstein]","startTime":1045.444,"endTime":1049.524,"body":"more specifically, whether you even keep movements consistent week to week"},{"speaker":"[bryan_boorstein]","startTime":1049.764,"endTime":1053.764,"body":"within a phase Like if you're in a hyperchy phase or et cetera do you have"},{"speaker":"[bryan_boorstein]","startTime":1053.844,"endTime":1056.564,"body":"these like trackable metrics where you're looking to see progressive"},{"speaker":"[bryan_boorstein]","startTime":1056.424,"endTime":1057.424,"body":"overload week?"},{"speaker":"[bryan_boorstein]","startTime":1058.244,"endTime":1061.044,"body":"What would be the reasons that you would change out movements within a"},{"speaker":"[bryan_boorstein]","startTime":1060.744,"endTime":1061.744,"body":"phase?"},{"speaker":"[kassem]","startTime":1061.56,"endTime":1065.96,"body":"Yeah, so we. we keep movements pretty much consistent throughout a ph. Uh, I would"},{"speaker":"[kassem]","startTime":1065.66,"endTime":1066.66,"body":"say,"},{"speaker":"[kassem]","startTime":1067.24,"endTime":1071.56,"body":"if you, if you look at our programming for more of a macro level, you would kind of"},{"speaker":"[kassem]","startTime":1071.64,"endTime":1075.88,"body":"see that our phases may be short. so I think the the easiest thing might be is if I"},{"speaker":"[kassem]","startTime":1075.96,"endTime":1078.84,"body":"could just kind of give you like a bird's eye view of like. Well, what does it? What"},{"speaker":"[kassem]","startTime":1078.92,"endTime":1081.72,"body":"does an end one program like Macrocycle kind of look"},{"speaker":"[bryan_boorstein]","startTime":1081.464,"endTime":1082.464,"body":"Y,"},{"speaker":"[kassem]","startTime":1081.88,"endTime":1086.84,"body":"like. Um. And so what we will do is we will rotate stimulus, so we'll say Okay,"},{"speaker":"[kassem]","startTime":1087.0,"endTime":1090.84,"body":"Well, this program here is designed for this type of spimus orer. We're chasing"},{"speaker":"[kassem]","startTime":1091.0,"endTime":1094.84,"body":"mechanical tension. Whether we're focusing a little bit more on a metabolic stimulus"},{"speaker":"[kassem]","startTime":1095.0,"endTime":1098.28,"body":"to maybe get some adaptations for nutrient partitioning, or more mitochondru"},{"speaker":"[kassem]","startTime":1098.44,"endTime":1102.52,"body":"adaptation. So we kind of we kind of shift the target to be as specific as possible"},{"speaker":"[kassem]","startTime":1102.68,"endTime":1106.76,"body":"to a goal. Um, And so let's say that running, say a, you're goingnna"},{"speaker":"[aaron_straker]","startTime":1106.763,"endTime":1225.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":1106.92,"endTime":1111.08,"body":"do a sixteen week per pertrophy block. You know, if if that makes sense to most"},{"speaker":"[kassem]","startTime":1111.16,"endTime":1114.92,"body":"people in terms of the nomenclature, what we would do, probably instead of doing"},{"speaker":"[kassem]","startTime":1115.16,"endTime":1119.96,"body":"sixteen weeks of the same program, right is we might do three or four weeks of a"},{"speaker":"[kassem]","startTime":1120.04,"endTime":1124.36,"body":"mechanical tension program and then we might throw in one or two weeks of something"},{"speaker":"[kassem]","startTime":1124.52,"endTime":1128.36,"body":"that was a little bit more metabolic. So basically that's like okay. This phase here"},{"speaker":"[kassem]","startTime":1128.44,"endTime":1131.56,"body":"that we're throwing in here is to actually bring up recovery and nutrient"},{"speaker":"[kassem]","startTime":1131.72,"endTime":1135.48,"body":"partitioning and keep our, you know insulin sensitivity, or you know, gligage and"},{"speaker":"[kassem]","startTime":1135.56,"endTime":1138.84,"body":"sensitivity, whatever you want to call it right. But basically just get us to where"},{"speaker":"[kassem]","startTime":1138.92,"endTime":1142.76,"body":"we're like Okay. We're improving and maintaining our metabolic health, which is"},{"speaker":"[kassem]","startTime":1142.84,"endTime":1146.12,"body":"going to you know, improve everything from our A n, s and whatnot, So it basically"},{"speaker":"[kassem]","startTime":1146.44,"endTime":1150.2,"body":"makes it keeps us from running into that recovery wall as we're progressing"},{"speaker":"[kassem]","startTime":1150.36,"endTime":1153.8,"body":"intensity and volume throughout the birtue face, so it might be like Okay. It's"},{"speaker":"[kassem]","startTime":1153.96,"endTime":1158.12,"body":"three to four weeks of mechanical tension and then a couple of weeks of metabolic,"},{"speaker":"[kassem]","startTime":1158.28,"endTime":1162.76,"body":"and the you would basically repeat that cycle, progressing both of them over"},{"speaker":"[bryan_boorstein]","startTime":1162.624,"endTime":1163.624,"body":"hm,"},{"speaker":"[kassem]","startTime":1163.0,"endTime":1166.92,"body":"the period of a longer. you know, macrocycle, if that makes sense, So it's kind of"},{"speaker":"[kassem]","startTime":1166.92,"endTime":1172.12,"body":"like you're alternating two smaller messos to make a macro. If that kind of makes"},{"speaker":"[kassem]","startTime":1172.28,"endTime":1177.32,"body":"sense, and so within that we would have exercise selection that would be specific to"},{"speaker":"[kassem]","startTime":1177.4,"endTime":1180.76,"body":"those two different goals, but within those you would keep progressing those"},{"speaker":"[kassem]","startTime":1180.92,"endTime":1185.16,"body":"throughout that right. So it's like Okay, You could be doing a hack squat throughout"},{"speaker":"[kassem]","startTime":1185.32,"endTime":1189.32,"body":"that whole thing, but during the metabolic one we may either change the way we do"},{"speaker":"[kassem]","startTime":1189.4,"endTime":1193.16,"body":"the hack squa, or we might just use the leg extension or something that isn't"},{"speaker":"[kassem]","startTime":1193.24,"endTime":1197.24,"body":"necessarily going to have as much mechanical traum or inflammation or things like"},{"speaker":"[kassem]","startTime":1197.24,"endTime":1201.32,"body":"that, so we can focus purely on that metabolic goal for that one or two weeks, So it"},{"speaker":"[kassem]","startTime":1201.4,"endTime":1207.4,"body":"serves as a a nice d load, but also a potentiation for when you cycle back into that"},{"speaker":"[kassem]","startTime":1207.56,"endTime":1211.48,"body":"exercise. So from a progression standpoint what we try and get people to do is you"},{"speaker":"[kassem]","startTime":1211.56,"endTime":1215.08,"body":"know they're going to progress. You know as much as possible when they're doing"},{"speaker":"[kassem]","startTime":1215.24,"endTime":1218.76,"body":"those same exercises and then when they take that break and come back in, the goal"},{"speaker":"[kassem]","startTime":1218.92,"endTime":1222.52,"body":"is is is it's like Well, Okay, it's e. I mean either going to come in at the same or"},{"speaker":"[kassem]","startTime":1222.76,"endTime":1227.64,"body":"maybe one step back right, but when I do the progression ofable to say there', the"},{"speaker":"[kassem]","startTime":1227.72,"endTime":1231.08,"body":"second round of the mechanical tension phase is that they will experience"},{"speaker":"[kassem]","startTime":1231.56,"endTime":1236.2,"body":"progressions faster than if they have had just on like eight weeks, linearly right."},{"speaker":"[kassem]","startTime":1235.98,"endTime":1236.98,"body":"So the"},{"speaker":"[bryan_boorstein]","startTime":1236.184,"endTime":1237.184,"body":"Mhm,"},{"speaker":"[kassem]","startTime":1236.68,"endTime":1241.64,"body":"goal is to get the most net progression over that whole time, and not just be"},{"speaker":"[kassem]","startTime":1241.72,"endTime":1245.96,"body":"limited on. I just always have to be progressing week to week to week, but it's okay"},{"speaker":"[kassem]","startTime":1246.2,"endTime":1250.92,"body":"to step out and then come back on. if that gives you a greater rate of progress over"},{"speaker":"[kassem]","startTime":1251.16,"endTime":1254.2,"body":"the whole macrocycle. That kind of makes sense."},{"speaker":"[bryan_boorstein]","startTime":1255.764,"endTime":1259.844,"body":"Yeah, totally so using that haxw example like you might. Build that"},{"speaker":"[bryan_boorstein]","startTime":1259.924,"endTime":1262.884,"body":"progressively over the course of before period, then you jump into like a"},{"speaker":"[bryan_boorstein]","startTime":1262.884,"endTime":1266.564,"body":"two week metabolite phase. You do some maybe im stuff, which is like for"},{"speaker":"[bryan_boorstein]","startTime":1266.644,"endTime":1269.444,"body":"the listener, it's like your sets of eight or six, six of eight with thirty"},{"speaker":"[bryan_boorstein]","startTime":1269.604,"endTime":1273.044,"body":"seconds rest in between something like that. You generally want to do those"},{"speaker":"[bryan_boorstein]","startTime":1273.204,"endTime":1275.124,"body":"with a short overload movement right,"},{"speaker":"[kassem]","startTime":1274.7,"endTime":1275.7,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1275.284,"endTime":1278.484,"body":"So you wouldn't want to do six sets of eight on a hack squat. So you dump"},{"speaker":"[bryan_boorstein]","startTime":1278.644,"endTime":1282.164,"body":"that hack squat, You priorize the leg extension for two weeks, and then you"},{"speaker":"[bryan_boorstein]","startTime":1282.244,"endTime":1285.444,"body":"come back and you, like you said, maybe take a step back on the hack spot,"},{"speaker":"[bryan_boorstein]","startTime":1285.604,"endTime":1288.324,"body":"but eventually you end up a few steps forward at the end of that next four"},{"speaker":"[bryan_boorstein]","startTime":1288.144,"endTime":1289.144,"body":"week block."},{"speaker":"[kassem]","startTime":1288.66,"endTime":1289.66,"body":"Mhm, Mhm, Yep,"},{"speaker":"[kassem]","startTime":1291.0,"endTime":1292.92,"body":"So and I find that that's"},{"speaker":"[aaron_straker]","startTime":1292.463,"endTime":1293.463,"body":"M."},{"speaker":"[kassem]","startTime":1293.08,"endTime":1298.04,"body":"a very we' say. It's not only what I find it efficient more of the long term, but"},{"speaker":"[kassem]","startTime":1298.12,"endTime":1301.96,"body":"one of the things that we find is it actually helps with the week to week"},{"speaker":"[kassem]","startTime":1302.12,"endTime":1306.92,"body":"progression, so as long as you're okay taking that one minor step back when you like"},{"speaker":"[kassem]","startTime":1307.0,"endTime":1312.76,"body":"reiner, That exercise like we, One that you actually see like it's just like from a"},{"speaker":"[kassem]","startTime":1312.84,"endTime":1316.76,"body":"motivational perspective, you're progressing faster on a week to week and we find"},{"speaker":"[kassem]","startTime":1316.84,"endTime":1321.48,"body":"that that tends to help people like mentally as well, uh, you know, in terms of you"},{"speaker":"[kassem]","startTime":1321.56,"endTime":1326.36,"body":"know, staying motivated and wanting you know to. Or not just be being consistent in"},{"speaker":"[kassem]","startTime":1326.44,"endTime":1329.24,"body":"being compliant with that, because it's like. well, it's exciting if I'm making"},{"speaker":"[kassem]","startTime":1329.48,"endTime":1333.08,"body":"faster progress week to week. it becomes a lot less exciting when you're like"},{"speaker":"[kassem]","startTime":1333.16,"endTime":1336.92,"body":"fighting for like a percent of a percent of a percent. You know of an improvement"},{"speaker":"[kassem]","startTime":1336.7,"endTime":1337.7,"body":"right,"},{"speaker":"[bryan_boorstein]","startTime":1338.484,"endTime":1342.404,"body":"Yeah, I mean, the psychological toll is huge. That's always the the one"},{"speaker":"[bryan_boorstein]","startTime":1342.484,"endTime":1346.324,"body":"thing I always butted up against with with mesycles, where like every week"},{"speaker":"[bryan_boorstein]","startTime":1346.484,"endTime":1349.364,"body":"you're like R p nine to ten, and then the next week it's like Okay. We're"},{"speaker":"[bryan_boorstein]","startTime":1349.444,"endTime":1352.324,"body":"going to add some weight and go nine to ten again. and uh then may, maybe"},{"speaker":"[bryan_boorstein]","startTime":1352.484,"endTime":1355.444,"body":"it's like two pounds and you're still at R p nine to ten, and every week"},{"speaker":"[bryan_boorstein]","startTime":1355.604,"endTime":1358.724,"body":"you're like fuck. I have to go deeper and deeper into this hackquater"},{"speaker":"[bryan_boorstein]","startTime":1358.884,"endTime":1362.404,"body":"pendulum or whatever it is, so I'm a huge fan of that style as well. It's"},{"speaker":"[bryan_boorstein]","startTime":1362.564,"endTime":1366.644,"body":"almost like when you come out of a deloed week and you have like a, you"},{"speaker":"[bryan_boorstein]","startTime":1366.644,"endTime":1369.524,"body":"have an inchro a week, Uh, before you start ramping things up again,"},{"speaker":"[kassem]","startTime":1369.18,"endTime":1370.18,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1369.624,"endTime":1370.624,"body":"right, Um,"},{"speaker":"[bryan_boorstein]","startTime":1371.764,"endTime":1372.884,"body":"I had one other follow"},{"speaker":"[aaron_straker]","startTime":1372.463,"endTime":1373.463,"body":"Now,"},{"speaker":"[bryan_boorstein]","startTime":1373.124,"endTime":1375.604,"body":"up on that. So you guys also have the neural"},{"speaker":"[aaron_straker]","startTime":1375.263,"endTime":1376.263,"body":"how"},{"speaker":"[bryan_boorstein]","startTime":1375.844,"endTime":1380.484,"body":"phase thing, which is more of like, Um, a strength period And so you were"},{"speaker":"[bryan_boorstein]","startTime":1380.564,"endTime":1383.604,"body":"saying, Kind of you go like maybe four weeks of mechanicaltention, My"},{"speaker":"[bryan_boorstein]","startTime":1383.604,"endTime":1386.404,"body":"peretry focus. Then you would jump out and do, maybe like two weeks of"},{"speaker":"[bryan_boorstein]","startTime":1386.404,"endTime":1390.484,"body":"metabolic and then jump back into hypertrophy. Um, What are kind of the"},{"speaker":"[bryan_boorstein]","startTime":1390.484,"endTime":1395.364,"body":"signs that you look for as to a when it's time for a metabolic phase and"},{"speaker":"[bryan_boorstein]","startTime":1395.284,"endTime":1398.324,"body":"and be when it's time for a nural phase? Like how do you kind of determine"},{"speaker":"[bryan_boorstein]","startTime":1398.884,"endTime":1400.884,"body":"which one is is due up in the sequence?"},{"speaker":"[kassem]","startTime":1401.56,"endTime":1406.52,"body":"So first, I'll say so we have. basically think of it as like three main categories."},{"speaker":"[kassem]","startTime":1406.68,"endTime":1411.8,"body":"We call them pertraphy neuro metabolic right, but with within each of those there's"},{"speaker":"[kassem]","startTime":1411.96,"endTime":1416.52,"body":"a ton of subcategories that can be very differentiated because for instance, from a"},{"speaker":"[kassem]","startTime":1416.6,"endTime":1420.52,"body":"metabolic phase we could be focusing more on systemic, which is where we're going to"},{"speaker":"[kassem]","startTime":1420.52,"endTime":1424.92,"body":"be doing things like upper lower body super sets, like basically the type of workout"},{"speaker":"[kassem]","startTime":1425.0,"endTime":1428.04,"body":"where your heart rate is staying through the roof the whole time Right And you're"},{"speaker":"[kassem]","startTime":1428.2,"endTime":1433.24,"body":"working. You're working a high volume of tissue, but it's a low volume per tissue"},{"speaker":"[kassem]","startTime":1433.18,"endTime":1434.18,"body":"right, So it's like I'm"},{"speaker":"[bryan_boorstein]","startTime":1433.784,"endTime":1434.784,"body":"Mhm,"},{"speaker":"[kassem]","startTime":1434.12,"endTime":1438.2,"body":"working a lot of muscles, but not a lot of volume per individual muscles to create a"},{"speaker":"[kassem]","startTime":1438.28,"endTime":1442.92,"body":"large systemic demand versus a what you're doing with the Rram, which is completely"},{"speaker":"[kassem]","startTime":1443.0,"endTime":1447.4,"body":"opposite where it's like I'm trying to metabolically tax a very specific tissue"},{"speaker":"[kassem]","startTime":1447.72,"endTime":1451.56,"body":"right, and really just stress it. So one of those is trying to get more of a local"},{"speaker":"[kassem]","startTime":1451.8,"endTime":1455.08,"body":"adaptation. Other is trying to get a more global adaptation. And so what we're"},{"speaker":"[kassem]","startTime":1455.16,"endTime":1458.6,"body":"trying to look at when somebody is doing? You know, they're doing their one of their"},{"speaker":"[kassem]","startTime":1458.68,"endTime":1463.4,"body":"herpertphy blocks. Um, is we're trying to figure out which one of those would"},{"speaker":"[kassem]","startTime":1463.64,"endTime":1469.64,"body":"potentiate their covery or their performance more right. So basically you, we can"},{"speaker":"[aaron_straker]","startTime":1466.763,"endTime":1585.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":1469.72,"endTime":1473.4,"body":"use things like H, r V. we can use things of like. Well, how well are people"},{"speaker":"[kassem]","startTime":1473.64,"endTime":1476.92,"body":"recovering between sets? What's their? you know, resting heart rate, their morning"},{"speaker":"[kassem]","startTime":1477.16,"endTime":1480.36,"body":"heart rate. All these things you know how is their sleep. You know. if it's bad? how"},{"speaker":"[kassem]","startTime":1480.44,"endTime":1483.8,"body":"is it bad? is it waking up? is it not falling asleep? not staying, Aslee, et cetera"},{"speaker":"[kassem]","startTime":1483.96,"endTime":1487.32,"body":"Is we look at those things you' like? Okay. What type of physiological adaptations"},{"speaker":"[kassem]","startTime":1487.48,"endTime":1492.04,"body":"would be better? You know to put in that would improve, likely your recovery, and"},{"speaker":"[kassem]","startTime":1492.2,"endTime":1495.72,"body":"improve your performance. So, for instance, if you have somebody and"},{"speaker":"[kassem]","startTime":1496.84,"endTime":1501.72,"body":"they're they, their their heart rate recovery is just fine, but they have a hard"},{"speaker":"[kassem]","startTime":1501.88,"endTime":1506.04,"body":"time recovering. you know, for the same muscle group being trained over and over"},{"speaker":"[kassem]","startTime":1506.36,"endTime":1510.2,"body":"again, we might be like Okay. We probably need to focus more on improving that"},{"speaker":"[kassem]","startTime":1510.36,"endTime":1514.6,"body":"system from a local perspective. Metabolically like it's like Okay, You need better"},{"speaker":"[kassem]","startTime":1515.0,"endTime":1519.48,"body":"mitochondrial health in that muscle. We need better vascular and glyggen adaptations"},{"speaker":"[kassem]","startTime":1519.64,"endTime":1523.48,"body":"in that muscle tissue, so we might go for it locally, But if you're the person where"},{"speaker":"[kassem]","startTime":1523.56,"endTime":1528.92,"body":"it is like man, the the limiting factor for me on leg day is I'm just gahast. like"},{"speaker":"[kassem]","startTime":1529.0,"endTime":1532.44,"body":"the whole work outut of them actually doing hard lifts. It's like Well, in that"},{"speaker":"[kassem]","startTime":1532.6,"endTime":1536.12,"body":"instance, maybe we should actually do something systemic, so we're actually doing"},{"speaker":"[kassem]","startTime":1536.28,"endTime":1540.36,"body":"something that's going to be challenging the cardiovascular system more right. And"},{"speaker":"[kassem]","startTime":1540.6,"endTime":1544.2,"body":"then that will improve your performance, and then the same thing from a recovery"},{"speaker":"[kassem]","startTime":1544.36,"endTime":1547.88,"body":"standpoint, Because a lot of times you know people don't realize that you know"},{"speaker":"[kassem]","startTime":1548.2,"endTime":1553.56,"body":"Hperchphy is an energy demanding process like growing muscle cost calories. it costs"},{"speaker":"[kassem]","startTime":1553.72,"endTime":1560.36,"body":"macra nutrients. Um. And so the better you are at making energy, the better you are"},{"speaker":"[kassem]","startTime":1560.6,"endTime":1564.12,"body":"at recovery. And I think that gets lost on a lot of people that are just like. Oh,"},{"speaker":"[kassem]","startTime":1564.2,"endTime":1567.88,"body":"you know cardios for for weight loss or whatever it is right, and we don't realize"},{"speaker":"[kassem]","startTime":1568.04,"endTime":1571.88,"body":"like actually, when you're just trying to recover from a workout and you're trying"},{"speaker":"[kassem]","startTime":1571.96,"endTime":1576.04,"body":"to turn all those processes, the faster that your body can go from. You know, an"},{"speaker":"[kassem]","startTime":1576.2,"endTime":1580.44,"body":"energy deficit, not calorie deficit, but an energy deficit To like Okay. Now all of"},{"speaker":"[kassem]","startTime":1580.52,"endTime":1584.12,"body":"my cells are good, They're you know. their a t, P pools are fold or glegent like."},{"speaker":"[kassem]","startTime":1584.2,"endTime":1588.04,"body":"The faster that you can get back to that, the faster they can be like cool. Now we"},{"speaker":"[kassem]","startTime":1588.12,"endTime":1592.92,"body":"can afford to spend energy and nutrients on extra things like building your biceps,"},{"speaker":"[kassem]","startTime":1593.0,"endTime":1594.84,"body":"you know, and doing that process. So"},{"speaker":"[kassem]","startTime":1596.12,"endTime":1599.88,"body":"I think you know when we see pill, Bill, and they're stagnating in in terms of a"},{"speaker":"[kassem]","startTime":1599.96,"endTime":1603.16,"body":"result perspective. A lot of times. it's like well, grinding away at the same"},{"speaker":"[kassem]","startTime":1603.32,"endTime":1606.76,"body":"process and just trying to do that harder. That's like the definition of an"},{"speaker":"[kassem]","startTime":1606.84,"endTime":1610.2,"body":"inefficient pursuit. right's like, Don't do more of the thing. That's giving you the"},{"speaker":"[kassem]","startTime":1610.28,"endTime":1613.64,"body":"smallest r o y. right. I figure out well, what could I do that would allow me to get"},{"speaker":"[kassem]","startTime":1613.72,"endTime":1617.72,"body":"the r o y out of a bi, greater r o y out of less, and so the combination of"},{"speaker":"[kassem]","startTime":1617.8,"endTime":1622.28,"body":"deloading and then emphasizing like Okay, If we make you better at getting"},{"speaker":"[kassem]","startTime":1622.92,"endTime":1626.92,"body":"carbohydrates where we want them to go and creating energy, then I know your"},{"speaker":"[kassem]","startTime":1627.08,"endTime":1630.52,"body":"performance is going to be better and I know the opp. your ability to recover is"},{"speaker":"[kassem]","startTime":1630.52,"endTime":1634.76,"body":"going to be better, because I'm go to need less. You know I'm goingnna need less"},{"speaker":"[kassem]","startTime":1635.0,"endTime":1639.0,"body":"time to initiate that recovery face. and the other thing is, it also decreases our"},{"speaker":"[kassem]","startTime":1639.08,"endTime":1644.04,"body":"threshold for when we go from say like an aabolic, to a catabolic state. If we want"},{"speaker":"[kassem]","startTime":1644.12,"endTime":1647.64,"body":"to say that very plainly, it's not a very nuance, but very plaining, because if"},{"speaker":"[kassem]","startTime":1647.72,"endTime":1652.36,"body":"you're out of shape and you go up a set of stairs, that can, that can shift your"},{"speaker":"[kassem]","startTime":1652.44,"endTime":1655.72,"body":"body chemistry, because it can be like, Oh, wow, this is a really physically"},{"speaker":"[kassem]","startTime":1655.8,"endTime":1660.52,"body":"demanding task. I better mobilize. You know some carbohydrates and some fats into"},{"speaker":"[kassem]","startTime":1660.6,"endTime":1663.56,"body":"the blood, right? I better raise quarterz all up a little bit. You know my nervous"},{"speaker":"[kassem]","startTime":1663.72,"endTime":1667.4,"body":"system get a little bit more unchape. But if I'm in really good shape and I walk up"},{"speaker":"[kassem]","startTime":1667.48,"endTime":1670.76,"body":"the set of stairs and my body's like, Yeah, that's nothing. Just use the little fats"},{"speaker":"[kassem]","startTime":1670.84,"endTime":1673.8,"body":"that are in the blood. No, no big deal. we're not goingnna raise Quad as all. We're"},{"speaker":"[kassem]","startTime":1673.88,"endTime":1678.04,"body":"not going to dump blood sugar all that right then. Basically I can be in a quasi"},{"speaker":"[kassem]","startTime":1678.2,"endTime":1682.68,"body":"more anabolic state during higher threshold activities, right, whereas somebody"},{"speaker":"[kassem]","startTime":1682.84,"endTime":1686.52,"body":"that's out of shape walking around mall might prevent them from running protein"},{"speaker":"[kassem]","startTime":1686.6,"endTime":1689.96,"body":"synthesis. But somebody that's in great shape you know, could be doing a casual"},{"speaker":"[kassem]","startTime":1690.12,"endTime":1692.92,"body":"recreational activity and it's not impacting their recovery."},{"speaker":"[bryan_boorstein]","startTime":1695.124,"endTime":1696.404,"body":"ain't any thoughts, The other"},{"speaker":"[aaron_straker]","startTime":1697.403,"endTime":1701.803,"body":"Yeah, I mean it was You took something that I kind of understood from like a"},{"speaker":"[aaron_straker]","startTime":1701.883,"endTime":1705.643,"body":"conceptual, but not quite deep enough, and explained it so soon."},{"speaker":"[aaron_straker]","startTime":1706.763,"endTime":1709.803,"body":"I mean some of the things like Okay, we want to train right our goal. Hi,"},{"speaker":"[aaron_straker]","startTime":1709.963,"endTime":1714.043,"body":"pertphy, but you like you said Slave away, Maybe make half you percent"},{"speaker":"[aaron_straker]","startTime":1714.363,"endTime":1718.283,"body":"increases or we can take some D doours to really like Help us leap frog"},{"speaker":"[aaron_straker]","startTime":1718.523,"endTime":1721.883,"body":"forward in some of these limiting aspects from you know, other environmental"},{"speaker":"[aaron_straker]","startTime":1722.043,"endTime":1723.643,"body":"factors, like primarily recovery"},{"speaker":"[kassem]","startTime":1723.42,"endTime":1724.42,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1724.043,"endTime":1728.283,"body":"and energy availability, utility so fantastically explained,"},{"speaker":"[kassem]","startTime":1727.88,"endTime":1732.04,"body":"Yeah, Hpertrophy is the sport of over recovering, right. That's that's the best way"},{"speaker":"[kassem]","startTime":1731.9,"endTime":1732.9,"body":"to put it."},{"speaker":"[bryan_boorstein]","startTime":1734.004,"endTime":1735.364,"body":"that I tell people that all the time"},{"speaker":"[bryan_boorstein]","startTime":1736.404,"endTime":1740.244,"body":"Why am I only training four days a week? Be cause you need to recover. So"},{"speaker":"[bryan_boorstein]","startTime":1740.404,"endTime":1744.404,"body":"anyway, regarding deloades, Um, you guys, from what I understand, you"},{"speaker":"[bryan_boorstein]","startTime":1744.564,"endTime":1747.524,"body":"mostly use this kind of change in stimulus and you jump into these"},{"speaker":"[bryan_boorstein]","startTime":1747.684,"endTime":1750.484,"body":"systemic, local, uh, blocks or neural phases."},{"speaker":"[bryan_boorstein]","startTime":1751.924,"endTime":1756.404,"body":"Do you ever take like a a true deload in the style that like you're cutting"},{"speaker":"[bryan_boorstein]","startTime":1756.644,"endTime":1761.364,"body":"volume and proximate failure and really kind of flushing this fatigue even"},{"speaker":"[bryan_boorstein]","startTime":1761.544,"endTime":1762.544,"body":"like a global sense,"},{"speaker":"[kassem]","startTime":1763.08,"endTime":1768.2,"body":"Yeah, it. So what you need to do in a deal, Lo depends on what you need to deload"},{"speaker":"[kassem]","startTime":1768.44,"endTime":1773.24,"body":"from right, I mean, So really, the more specific you are on your training, then the"},{"speaker":"[kassem]","startTime":1773.24,"endTime":1776.92,"body":"more specific you can be in your De load, And that's one of the things I like about"},{"speaker":"[kassem]","startTime":1777.08,"endTime":1781.96,"body":"having kind of a more stimulus orientated, you know approach, rather than say, Like"},{"speaker":"[kassem]","startTime":1782.2,"endTime":1785.64,"body":"a a kitchen sink where it's like you got a program where you're trying to do a whole"},{"speaker":"[kassem]","startTime":1785.72,"endTime":1788.6,"body":"bunch of things at once Like you're doing some heavy things and some light things"},{"speaker":"[kassem]","startTime":1788.68,"endTime":1792.6,"body":"and whatever. Then it's like well, I don't know what aspects of this training"},{"speaker":"[kassem]","startTime":1792.76,"endTime":1797.64,"body":"program are really causing or or or over burdening my system right. And so I don't"},{"speaker":"[kassem]","startTime":1797.8,"endTime":1802.36,"body":"know what I need to decrease for it to be able to recover. So I just have to"},{"speaker":"[kassem]","startTime":1802.44,"endTime":1806.6,"body":"decrease everything. So there are instances where you need to do that because some"},{"speaker":"[kassem]","startTime":1806.68,"endTime":1809.56,"body":"things, like some her perty programs where you're just getting a sheer amount of"},{"speaker":"[kassem]","startTime":1809.56,"endTime":1813.16,"body":"volume, Volume's one of those things that just taxes every system, Like if you do"},{"speaker":"[kassem]","startTime":1813.32,"endTime":1817.48,"body":"enough volume. Yeah, it's metaboolically taxing. it's It's neurologically tac like"},{"speaker":"[kassem]","startTime":1817.48,"endTime":1821.56,"body":"it's just it's you do enough and it just taxes everything. So there are instances"},{"speaker":"[kassem]","startTime":1821.72,"endTime":1824.92,"body":"where we will do that and that's usually when we're working with those people. that"},{"speaker":"[kassem]","startTime":1825.32,"endTime":1826.52,"body":"really having to push a ton"},{"speaker":"[kassem]","startTime":1826.76,"endTime":1830.52,"body":"of volume in that particular stimulus and basically volume just means that Like man,"},{"speaker":"[aaron_straker]","startTime":1826.763,"endTime":1945.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":1830.68,"endTime":1834.92,"body":"no matter it's like, it's like Okay, if you shoot a shotgun into target right, one"},{"speaker":"[kassem]","startTime":1835.08,"endTime":1840.92,"body":"time it hits all over the target right. But if I take a sniper rifle and I shoot,"},{"speaker":"[kassem]","startTime":1841.08,"endTime":1845.08,"body":"but I shoot it a hundred times. I'm still might shoot all over that target right, so"},{"speaker":"[kassem]","startTime":1845.24,"endTime":1849.96,"body":"volume basically still ends up hitting everything in terms of stress. So you know,"},{"speaker":"[kassem]","startTime":1849.54,"endTime":1850.54,"body":"don't"},{"speaker":"[bryan_boorstein]","startTime":1849.704,"endTime":1850.704,"body":"Mhm, Mhm,"},{"speaker":"[kassem]","startTime":1850.28,"endTime":1854.76,"body":"got to recover from that. But if we're not overburdening somebody with volume too"},{"speaker":"[kassem]","startTime":1854.92,"endTime":1859.64,"body":"much, then we may not need to take a de load to the point where this is like Okay,"},{"speaker":"[kassem]","startTime":1859.72,"endTime":1863.88,"body":"this is a. We're not really achieving anything weak or I'm like, Man, wouldn't it be"},{"speaker":"[kassem]","startTime":1863.96,"endTime":1869.16,"body":"so awesome If like, instead of having a week or two weeks where you, basically you"},{"speaker":"[kassem]","startTime":1869.4,"endTime":1873.96,"body":"just tried to maintain right, or you try to limit how far it you went backwards"},{"speaker":"[kassem]","startTime":1874.04,"endTime":1878.52,"body":"while you just let your body recover. What if we could actually improve in another"},{"speaker":"[kassem]","startTime":1878.84,"endTime":1883.64,"body":"area And so that's where we try and make people more efficient in the fifty two"},{"speaker":"[kassem]","startTime":1883.8,"endTime":1887.72,"body":"weeks of the year. Is's just like Okay? If there is the opportunity, why don't we?"},{"speaker":"[kassem]","startTime":1887.88,"endTime":1891.08,"body":"Why don't we capitalize that on that during your D load? rather than just saying"},{"speaker":"[kassem]","startTime":1891.16,"endTime":1894.28,"body":"Hey, we're goingnna do the same thing that you've been doing? But we're just going"},{"speaker":"[kassem]","startTime":1894.36,"endTime":1898.2,"body":"to do it less good, right 'cause it's like Well, Okay. Obviously, that's not go. I"},{"speaker":"[kassem]","startTime":1898.2,"endTime":1902.2,"body":"mean, the benefit that you get during the deload, all comes from the prior weeks,"},{"speaker":"[kassem]","startTime":1902.36,"endTime":1905.4,"body":"right? it's the like. it's the super compensation effect, right. You don't make the"},{"speaker":"[kassem]","startTime":1905.48,"endTime":1909.48,"body":"progress in the deload from the stimulus of the deload. You're just recovering from"},{"speaker":"[kassem]","startTime":1909.56,"endTime":1914.2,"body":"the prior stimulus And so it's like Okay, It's kind of a like maintenancey thing and"},{"speaker":"[kassem]","startTime":1914.2,"endTime":1918.2,"body":"it's like What if we could have more? What if we could just be progressing the whole"},{"speaker":"[kassem]","startTime":1918.44,"endTime":1922.52,"body":"year? But we're just not always focusing on progressing the same thing right? So"},{"speaker":"[kassem]","startTime":1922.6,"endTime":1925.64,"body":"that kind of fits in our undulation, of, like you know, swamping around with"},{"speaker":"[kassem]","startTime":1925.64,"endTime":1929.24,"body":"different stimulus, Et cetera, Um, and I just find that one that's more efficient"},{"speaker":"[kassem]","startTime":1929.64,"endTime":1933.4,"body":"and I also think that you know from a psychological standpoint the fact that you get"},{"speaker":"[kassem]","startTime":1933.48,"endTime":1937.24,"body":"to like throw in you. Know training modalities that somebody wouldn't otherwise use."},{"speaker":"[kassem]","startTime":1937.48,"endTime":1940.6,"body":"There's an entertainment value, but there's also just like a. You know a general"},{"speaker":"[kassem]","startTime":1941.0,"endTime":1945.96,"body":"health value of you know dare I say, it being more cross fit without Act doing. you"},{"speaker":"[kassem]","startTime":1946.04,"endTime":1950.84,"body":"know, cross fit type training, but it's like you're more fit across different"},{"speaker":"[kassem]","startTime":1951.48,"endTime":1955.32,"body":"stimuli di different demands Right Because then it's like Okay, cool like I'm a"},{"speaker":"[kassem]","startTime":1955.32,"endTime":1958.76,"body":"power lifter. I want a bench. You know x amount of weight or whatever, but if a"},{"speaker":"[kassem]","startTime":1958.84,"endTime":1963.32,"body":"couple of times a year I do like a German, you know body comp style training thing"},{"speaker":"[kassem]","startTime":1963.4,"endTime":1967.0,"body":"where I'm doing all of these lifts you know, in a circuit or whatever, that might"},{"speaker":"[kassem]","startTime":1967.16,"endTime":1970.52,"body":"massively improve that person's cardiovascular health right, and it might improve"},{"speaker":"[kassem]","startTime":1970.68,"endTime":1973.8,"body":"their blood flow and it might improve their recovery, and and all sorts of things"},{"speaker":"[kassem]","startTime":1973.96,"endTime":1977.88,"body":"for them, Um, and they don't necessarily have to be. Take like, Oh, Okay, I'm"},{"speaker":"[kassem]","startTime":1977.96,"endTime":1982.68,"body":"goingnna take an eight week meszo, of you know metabolic training. It's just like,"},{"speaker":"[kassem]","startTime":1982.76,"endTime":1987.08,"body":"Oh, I just I just tick those boxes occasionally when I need them, so that I'm"},{"speaker":"[kassem]","startTime":1987.24,"endTime":1991.96,"body":"adapted in those in in proportion to what I need for my goal in my lifestyle."},{"speaker":"[bryan_boorstein]","startTime":1993.684,"endTime":1996.324,"body":"No, I love that approach. That philosophy is great, Um,"},{"speaker":"[aaron_straker]","startTime":1996.303,"endTime":1997.303,"body":"M."},{"speaker":"[bryan_boorstein]","startTime":1997.044,"endTime":2001.204,"body":"one quick follow up on the dealer. Do you ever advise people just taking"},{"speaker":"[bryan_boorstein]","startTime":2001.444,"endTime":2005.444,"body":"time off like four to seven days a year twice a year or something like"},{"speaker":"[bryan_boorstein]","startTime":2005.064,"endTime":2006.064,"body":"that."},{"speaker":"[kassem]","startTime":2005.62,"endTime":2006.62,"body":"Yeah, so"},{"speaker":"[kassem]","startTime":2007.8,"endTime":2011.8,"body":"I'd say like if if if you, if you look at a year cycle, the majority of our Dloads"},{"speaker":"[kassem]","startTime":2011.88,"endTime":2015.64,"body":"are going to be just a change in stimulus right and then there's going to be a small"},{"speaker":"[kassem]","startTime":2015.88,"endTime":2020.28,"body":"amount where we're gonna drastically decrease like volume to where it's like more of"},{"speaker":"[kassem]","startTime":2020.36,"endTime":2024.52,"body":"a traditional deload. and then even less frequently than that would be like. Okay."},{"speaker":"[kassem]","startTime":2024.76,"endTime":2028.92,"body":"This person may need just like you know, period off and again. it's it's all"},{"speaker":"[kassem]","startTime":2029.0,"endTime":2030.44,"body":"contextual right. Like if"},{"speaker":"[bryan_boorstein]","startTime":2030.024,"endTime":2031.024,"body":"Mhm."},{"speaker":"[kassem]","startTime":2030.44,"endTime":2034.6,"body":"you're not pressing the gas that hard. chances are you won't end in. You won't put"},{"speaker":"[kassem]","startTime":2034.68,"endTime":2038.36,"body":"yourself in a situation where you need to slam on the brick right. But if you're"},{"speaker":"[kassem]","startTime":2038.44,"endTime":2042.2,"body":"pushing the pedal harder, then likely you're going to come into an instance where"},{"speaker":"[kassem]","startTime":2042.44,"endTime":2045.8,"body":"you have to apply the breakke harder at some point in time, so whether or not"},{"speaker":"[kassem]","startTime":2045.88,"endTime":2048.92,"body":"somebody needs to get there and when they need to get there really just depends on"},{"speaker":"[kassem]","startTime":2049.0,"endTime":2051.96,"body":"how much they've been pushing things. and you know, and then sometimes it's just"},{"speaker":"[kassem]","startTime":2052.12,"endTime":2055.4,"body":"logistically convenient, right And that's where it's like maybe you do like planned"},{"speaker":"[kassem]","startTime":2055.56,"endTime":2058.84,"body":"over training or whatever, Because somebody wants to like. Hey, I'm going to go on a"},{"speaker":"[kassem]","startTime":2058.92,"endTime":2061.96,"body":"vacation and you know I don't want to worry about having to hit the gym or whatever,"},{"speaker":"[kassem]","startTime":2062.12,"endTime":2065.6400000000003,"body":"So why don't we just like, Why don't we just do something now? So basically, as long"},{"speaker":"[kassem]","startTime":2065.7200000000003,"endTime":2067.4,"body":"as I'm walking around, you know, I, just,"},{"speaker":"[kassem]","startTime":2068.44,"endTime":2072.2799999999997,"body":"instead of, instead of drinking at the bar that's at my pool, i go one one one pool"},{"speaker":"[kassem]","startTime":2072.44,"endTime":2075.48,"body":"over and get my drinks and get my steps in that way, that'll be enough that I don't"},{"speaker":"[kassem]","startTime":2075.56,"endTime":2079.08,"body":"come back a total slob after vacation or whatever it is, you know for that. Person,"},{"speaker":"[kassem]","startTime":2079.24,"endTime":2083.24,"body":"I'm just like. Hey, You know, sometimes if we know like what's going to fit that"},{"speaker":"[kassem]","startTime":2083.32,"endTime":2086.84,"body":"person's lifestyle better, then we can be like Hey, we can. We can plan the training"},{"speaker":"[kassem]","startTime":2087.08,"endTime":2090.04,"body":"so that we can make this D load fit in with your lifestyle better."},{"speaker":"[bryan_boorstein]","startTime":2091.604,"endTime":2093.924,"body":"Yeah, absolutely I love that. Ar. Any thoughts,"},{"speaker":"[aaron_straker]","startTime":2094.843,"endTime":2098.363,"body":"I mean, I love that approach you knowamping, up over reaching a little bit"},{"speaker":"[aaron_straker]","startTime":2098.523,"endTime":2100.363,"body":"with coinciding with lifestyle. Vac."},{"speaker":"[aaron_straker]","startTime":2101.723,"endTime":2105.243,"body":"it a very novel thing for for me hearing, and I just think it's a fantastic"},{"speaker":"[aaron_straker]","startTime":2105.063,"endTime":2106.063,"body":"approach."},{"speaker":"[kassem]","startTime":2105.18,"endTime":2106.18,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2105.924,"endTime":2109.604,"body":"Yeah, especially because you tend to travel, you know, take a week off"},{"speaker":"[bryan_boorstein]","startTime":2109.764,"endTime":2113.524,"body":"twice a year just through like relocation. And so now maybe you can use it"},{"speaker":"[bryan_boorstein]","startTime":2113.604,"endTime":2117.204,"body":"as an opportunity to slightly overreach and then kind of supercomensate."},{"speaker":"[kassem]","startTime":2117.18,"endTime":2118.18,"body":"I think there's"},{"speaker":"[aaron_straker]","startTime":2117.783,"endTime":2118.783,"body":"Yeah, it is."},{"speaker":"[kassem]","startTime":2118.12,"endTime":2119.56,"body":"a go ahead. sorry."},{"speaker":"[aaron_straker]","startTime":2120.283,"endTime":2123.483,"body":"I was saying it is a great idea. I'm I'm thinking about it in like"},{"speaker":"[aaron_straker]","startTime":2123.563,"endTime":2126.283,"body":"practicality. though, depending on how we're doing it right, it's like you"},{"speaker":"[aaron_straker]","startTime":2126.283,"endTime":2129.483,"body":"know, two days spend driving twelve hours a day in the car. Go somewhere. My,"},{"speaker":"[bryan_boorstein]","startTime":2130.024,"endTime":2131.024,"body":"Yeah, probably not"},{"speaker":"[aaron_straker]","startTime":2130.043,"endTime":2131.643,"body":"probably not for the best, but,"},{"speaker":"[kassem]","startTime":2130.86,"endTime":2131.86,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2131.524,"endTime":2134.324,"body":"like Dad lefts to failure the day before and then sit in a car."},{"speaker":"[kassem]","startTime":2133.82,"endTime":2134.82,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2134.603,"endTime":2135.963,"body":"but it is a pretty cool idea."},{"speaker":"[kassem]","startTime":2136.12,"endTime":2140.6,"body":"Yeah, there's a huge placebo for it too, because you know a lot of times when people"},{"speaker":"[kassem]","startTime":2140.84,"endTime":2145.4,"body":"go like if if when they do take time off, they may feel guilty, So if you can help"},{"speaker":"[kassem]","startTime":2145.64,"endTime":2149.8,"body":"them, just have a better mental outlook about taking that time off. A lot of times"},{"speaker":"[kassem]","startTime":2149.96,"endTime":2151.56,"body":"there's you win right there, right or there,"},{"speaker":"[bryan_boorstein]","startTime":2151.544,"endTime":2152.544,"body":"Mhm,"},{"speaker":"[kassem]","startTime":2151.96,"endTime":2156.12,"body":"just expecting like, Oh, I'm doing this overreaching thing So now I need this time"},{"speaker":"[kassem]","startTime":2156.36,"endTime":2160.28,"body":"off or or whatever it is That might be good because you occasionally like you might,"},{"speaker":"[kassem]","startTime":2160.44,"endTime":2164.28,"body":"I might throw that in there for that neurotic person that like refuses to take a"},{"speaker":"[kassem]","startTime":2164.36,"endTime":2168.04,"body":"break and I'm like Hey, I'm going to help out your relationship a little bit here by"},{"speaker":"[kassem]","startTime":2168.44,"endTime":2173.8,"body":"in forcing you to to take a break. Get out by saying. Oh, we did this. So you have"},{"speaker":"[kassem]","startTime":2173.88,"endTime":2178.36,"body":"to do that. Now you know it's part of the programing, Um, and so I think I think"},{"speaker":"[kassem]","startTime":2178.44,"endTime":2183.0,"body":"there can be will say some some placebo benefits. Uh to this that are often times"},{"speaker":"[kassem]","startTime":2183.16,"endTime":2186.68,"body":"overlooked by people that are just looking like. Really into like? Oh, what's the"},{"speaker":"[kassem]","startTime":2186.68,"endTime":2190.2,"body":"physiological is? Is there research that says that if I do this that I will gain six"},{"speaker":"[aaron_straker]","startTime":2186.763,"endTime":2305.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":2190.28,"endTime":2193.8,"body":"percent more her pertroph, or whatever? But what if you just like it better"},{"speaker":"[kassem]","startTime":2194.38,"endTime":2195.38,"body":"right"},{"speaker":"[bryan_boorstein]","startTime":2194.584,"endTime":2195.584,"body":"right, right,"},{"speaker":"[bryan_boorstein]","startTime":2196.244,"endTime":2198.004,"body":"That definitely plays an effect. For sure."},{"speaker":"[bryan_boorstein]","startTime":2199.044,"endTime":2200.404,"body":"Uh cool. So earlier"},{"speaker":"[bryan_boorstein]","startTime":2202.004,"endTime":2205.844,"body":"you mentioned, You know what is the funnel or whatever that's keeping this"},{"speaker":"[bryan_boorstein]","startTime":2205.924,"endTime":2209.044,"body":"person from from progressing. And you', using the example of somebody that"},{"speaker":"[bryan_boorstein]","startTime":2209.124,"endTime":2212.004,"body":"is hoffing and puffing through a high pertvy phase and you know, resting"},{"speaker":"[bryan_boorstein]","startTime":2212.164,"endTime":2215.044,"body":"excessively between sets, and like that person really needs to have a"},{"speaker":"[bryan_boorstein]","startTime":2215.124,"endTime":2220.244,"body":"systemic conditioning phase, How do we know that the rest periods we're"},{"speaker":"[bryan_boorstein]","startTime":2220.324,"endTime":2223.924,"body":"using are too long. This has been a topic of conversation recently. I just"},{"speaker":"[bryan_boorstein]","startTime":2224.004,"endTime":2227.044,"body":"posted on my Instm yesterday about it, and then Eraron and I were kind of"},{"speaker":"[bryan_boorstein]","startTime":2227.044,"endTime":2230.564,"body":"going back and forth about it, but I always kind of air on the side of just"},{"speaker":"[bryan_boorstein]","startTime":2230.644,"endTime":2233.844,"body":"resting a lot. because I want you know to make sure my performance stays"},{"speaker":"[bryan_boorstein]","startTime":2233.924,"endTime":2236.324,"body":"high, and I want to make sure I'm you know, mentally and physically"},{"speaker":"[bryan_boorstein]","startTime":2236.484,"endTime":2240.644,"body":"prepared, Uh, for each set. So like something like a a lower body compound"},{"speaker":"[bryan_boorstein]","startTime":2240.804,"endTime":2244.244,"body":"movement, Like I said, a pendulum to an r, p, E, eight or nine. I might"},{"speaker":"[bryan_boorstein]","startTime":2244.404,"endTime":2248.724,"body":"rest. you know, five minutes before I do my next pendulum set. Um, like"},{"speaker":"[bryan_boorstein]","startTime":2249.124,"endTime":2252.724,"body":"between single egg squats, you know, two or three minutes between each leg"},{"speaker":"[bryan_boorstein]","startTime":2253.044,"endTime":2256.484,"body":"type thing like would you look at that and say Oh, this dud is. Need needs"},{"speaker":"[bryan_boorstein]","startTime":2256.644,"endTime":2260.004,"body":"better condition immediately. Like put him into a metabolic phase or or"},{"speaker":"[bryan_boorstein]","startTime":2260.084,"endTime":2262.404,"body":"like, How do we assess that and and make sense of it?"},{"speaker":"[kassem]","startTime":2263.96,"endTime":2267.64,"body":"that? I mean, that's going to be a complex one to answer. Generally cause, it really"},{"speaker":"[kassem]","startTime":2267.8,"endTime":2271.56,"body":"kind of depends on on an individual right, because I mean one person's you know,"},{"speaker":"[kassem]","startTime":2271.72,"endTime":2275.56,"body":"three minutes is another person's five. Because you know the heavier loads you are"},{"speaker":"[kassem]","startTime":2275.64,"endTime":2279.56,"body":"doing, the more body mass you have all of those things come into like Okay. Where do"},{"speaker":"[kassem]","startTime":2279.64,"endTime":2284.28,"body":"you sit proportionally on on how much rest that you need Right, Like one of the"},{"speaker":"[kassem]","startTime":2284.36,"endTime":2287.48,"body":"things that you know, I learned way back in the day, taking course of Charles"},{"speaker":"[kassem]","startTime":2287.72,"endTime":2291.56,"body":"Poulquin? You know who is one of the best strength coaches. You know, Uh, in history"},{"speaker":"[kassem]","startTime":2291.96,"endTime":2295.24,"body":"it was just like Hey, you know, the bigger and stronger you are, the more rest you"},{"speaker":"[kassem]","startTime":2295.32,"endTime":2298.68,"body":"deserve right and you know and that that that definitely plays out practically"},{"speaker":"[kassem]","startTime":2298.84,"endTime":2303.32,"body":"right. And also the more you know, the more trained you are. Et Ctera, Right So, but"},{"speaker":"[kassem]","startTime":2303.4,"endTime":2307.48,"body":"there's a balance of like Okay if I'm a trained individual, but I'm also more"},{"speaker":"[aaron_straker]","startTime":2306.763,"endTime":2425.083,"body":"Ssssssssssssss,"},{"speaker":"[kassem]","startTime":2307.64,"endTime":2313.64,"body":"conditioned. Do those two things cancel each other out a little bit? right? Um, So"},{"speaker":"[kassem]","startTime":2314.6,"endTime":2316.68,"body":"the thing that I try and focus on is"},{"speaker":"[kassem]","startTime":2317.88,"endTime":2323.56,"body":"throughout the workout is the perceived fatigue you know, ascending at the right"},{"speaker":"[kassem]","startTime":2323.8,"endTime":2328.36,"body":"that you would want right. or are you you know? increasing fatigue and crashing in"},{"speaker":"[kassem]","startTime":2328.52,"endTime":2332.44,"body":"performance at a greater rate than what you would want right now We you could get"},{"speaker":"[kassem]","startTime":2332.52,"endTime":2337.08,"body":"in. Look at things it like all right, instead of just like performance. You know how"},{"speaker":"[kassem]","startTime":2337.16,"endTime":2340.2,"body":"long does it take for my heart rate to come back down? I mean Okay, that G. That"},{"speaker":"[kassem]","startTime":2340.2,"endTime":2343.32,"body":"tells me the cardioascar aspect of it, but it doesn't tell me anything about the"},{"speaker":"[kassem]","startTime":2343.32,"endTime":2347.16,"body":"neurological aspect of it. right. Um, you know, or necessarily like an energy"},{"speaker":"[kassem]","startTime":2347.24,"endTime":2350.68,"body":"system? Pers perspective, like there could be things that you know are more nuance"},{"speaker":"[kassem]","startTime":2350.92,"endTime":2354.68,"body":"than that, So you could be like Okay. If somebody's just. they're just gas too long."},{"speaker":"[kassem]","startTime":2355.08,"endTime":2359.0,"body":"You know. Maybe it's cardiovascular shape and the you, one thing you can always do"},{"speaker":"[kassem]","startTime":2359.08,"endTime":2363.16,"body":"is is like Okay. Why don't we just try you know, doing something that's cardiovascar"},{"speaker":"[kassem]","startTime":2363.4,"endTime":2367.4,"body":"challenging. And if you suck at it well then that probably means you're not very"},{"speaker":"[kassem]","startTime":2367.56,"endTime":2371.88,"body":"good in that area? So we could. we could. We could work on that right. So if like"},{"speaker":"[bryan_boorstein]","startTime":2369.624,"endTime":2370.624,"body":"Hey,"},{"speaker":"[kassem]","startTime":2371.96,"endTime":2376.44,"body":"walking at a four degree incline is getting your heart rate up, you know higher than"},{"speaker":"[kassem]","startTime":2376.52,"endTime":2380.6,"body":"when you're doing your squat workout, then maybe that's that that could be a"},{"speaker":"[kassem]","startTime":2380.68,"endTime":2384.68,"body":"limiter. in terms of you know how much rest we need, Et cetera, Um, but I would say"},{"speaker":"[kassem]","startTime":2384.76,"endTime":2389.48,"body":"if you have somebody and you're not suspecting that they're extremely deonitioned,"},{"speaker":"[kassem]","startTime":2389.56,"endTime":2393.32,"body":"and we're trying to just you know, find T in those restaurant levels Is I'm looking"},{"speaker":"[kassem]","startTime":2393.4,"endTime":2398.76,"body":"at. Okay, what do I want? The we'll say like the r p. E climb. So typically the way"},{"speaker":"[kassem]","startTime":2398.92,"endTime":2403.4,"body":"that we do most most of our training like as we use like an ascending r. P. Meaning"},{"speaker":"[kassem]","startTime":2403.56,"endTime":2407.0,"body":"that like your first set is you know going to be at a lower r, P high, or r. i R."},{"speaker":"[kassem]","startTime":2407.08,"endTime":2410.12,"body":"And then you're working towards you know sets that are getting closer to failure"},{"speaker":"[kassem]","startTime":2410.28,"endTime":2413.96,"body":"right, and you could be combining that with either more reps, heavier loads,"},{"speaker":"[kassem]","startTime":2414.12,"endTime":2417.16,"body":"combination of the two. You know. whatever it may be. Um,"},{"speaker":"[kassem]","startTime":2418.28,"endTime":2423.64,"body":"so it's like Okay, If I feel like you know I'm hitting the wall too early. you know,"},{"speaker":"[kassem]","startTime":2423.8,"endTime":2427.88,"body":"comparative to last time. whatever then I'd like Okay. then that's probably a sign"},{"speaker":"[aaron_straker]","startTime":2426.763,"endTime":2545.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":2428.12,"endTime":2434.2,"body":"that. Now at these loads or you know, at whatever these training variables are, I"},{"speaker":"[kassem]","startTime":2434.36,"endTime":2438.68,"body":"need to bring that rest up a little bit right. and then you try that out. But if you"},{"speaker":"[kassem]","startTime":2438.92,"endTime":2443.48,"body":"do that and you don't see any increase in performance right and you're not able to"},{"speaker":"[kassem]","startTime":2443.56,"endTime":2447.56,"body":"progressively overload any more by adding the rest, then I'd say you might be past"},{"speaker":"[kassem]","startTime":2447.64,"endTime":2453.4,"body":"the point of diminishing returns of continuing to add rest right. And I think one"},{"speaker":"[kassem]","startTime":2453.56,"endTime":2457.48,"body":"thing to take in mind is that if you're if you're doing this and strength training"},{"speaker":"[kassem]","startTime":2457.56,"endTime":2461.08,"body":"because there's much more of a neurological demand if we're doing really low reps,"},{"speaker":"[kassem]","startTime":2461.32,"endTime":2465.96,"body":"versus for pertrophy, right is it's make sure you maintain that context of what's"},{"speaker":"[kassem]","startTime":2466.12,"endTime":2472.76,"body":"most important right. so 'cause it's like man, if I lose one rep, you know, in a"},{"speaker":"[kassem]","startTime":2472.84,"endTime":2477.32,"body":"Hpertrephy rep range know I got eleven, and instead of twelve or whatever it may be,"},{"speaker":"[kassem]","startTime":2477.8,"endTime":2483.0,"body":"But in order to get that twelfth rep, it takes me like another minute or two. I have"},{"speaker":"[kassem]","startTime":2483.08,"endTime":2486.68,"body":"to then weigh the cost benefits of that in terms of the length of the session and"},{"speaker":"[bryan_boorstein]","startTime":2484.944,"endTime":2485.944,"body":"hm,"},{"speaker":"[kassem]","startTime":2486.68,"endTime":2490.52,"body":"how I organize things or whatever, 'cause it's like okay Now if I'm doing sets of"},{"speaker":"[kassem]","startTime":2490.76,"endTime":2496.6,"body":"you know four and I lose a rep. that's twenty five percent of my set. right. So then"},{"speaker":"[bryan_boorstein]","startTime":2496.024,"endTime":2497.024,"body":"yeah,"},{"speaker":"[kassem]","startTime":2496.76,"endTime":2500.76,"body":"maybe that two minutes m one. my set was only like you know four seconds right, So"},{"speaker":"[kassem]","startTime":2501.0,"endTime":2504.28,"body":"you know, So adding it, so adding another two minutes. you know. Not that big deal,"},{"speaker":"[kassem]","startTime":2504.44,"endTime":2507.48,"body":"'cause my sets only take like two minutes for the whole workout. So"},{"speaker":"[kassem]","startTime":2508.6,"endTime":2512.28,"body":"so then maybe it's worth it because by taking that two minutes, I get twenty five"},{"speaker":"[kassem]","startTime":2512.44,"endTime":2516.44,"body":"percent more volume out of that set. you know from a Rep account variable right, But"},{"speaker":"[kassem]","startTime":2516.84,"endTime":2521.96,"body":"if I'm like, Oh, you know, I have to rest basically fifty percent more to get"},{"speaker":"[kassem]","startTime":2523.0,"endTime":2528.6,"body":"eight percent more. Is that really gonna be the efficient way to do this? Or what?"},{"speaker":"[kassem]","startTime":2528.68,"endTime":2533.08,"body":"if I could just like add another set. You know, so those are the things that we need"},{"speaker":"[kassem]","startTime":2533.16,"endTime":2536.28,"body":"to like. Look at comparing right 'cause you know the research is like. Oh, yeah, you"},{"speaker":"[kassem]","startTime":2536.36,"endTime":2539.64,"body":"know, three minutes seems to be a good marker. but we don't have the different. we"},{"speaker":"[kassem]","startTime":2539.64,"endTime":2543.4,"body":"don't. We don't have anything that's compares like. Well, what if somebody did you"},{"speaker":"[kassem]","startTime":2543.48,"endTime":2548.12,"body":"know two and a half minutes and then got one more set? you know in that same in that"},{"speaker":"[aaron_straker]","startTime":2546.763,"endTime":2665.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":2548.2,"endTime":2551.88,"body":"same time frame, right, Um, and then like Well, Okay instead of three minutes"},{"speaker":"[kassem]","startTime":2552.2,"endTime":2556.36,"body":"between these exercises or five minutes between these exercises. What if I do"},{"speaker":"[kassem]","startTime":2556.52,"endTime":2560.52,"body":"antagonist pairings or whatever, and I use half that rest time between those? So"},{"speaker":"[kassem]","startTime":2560.6,"endTime":2564.04,"body":"it's like I'm getting a higher volume of work or maybe I even use a little bit"},{"speaker":"[kassem]","startTime":2564.2,"endTime":2567.8,"body":"longer, so technically it's like I'm actually getting maybe say twenty five fifty"},{"speaker":"[kassem]","startTime":2568.12,"endTime":2571.96,"body":"percent more rest between repeating the same exercise. But I'm getting another"},{"speaker":"[kassem]","startTime":2572.12,"endTime":2576.12,"body":"exercise in there, So from a time perspective that's more efficient, and"},{"speaker":"[kassem]","startTime":2577.32,"endTime":2582.52,"body":"that's I. I try to utilize those strategies because the goal is to be able to"},{"speaker":"[kassem]","startTime":2582.52,"endTime":2586.36,"body":"progressively overload right, and to be able to maintain that performance and get"},{"speaker":"[kassem]","startTime":2586.44,"endTime":2591.48,"body":"that fatigue climbed where you want it, without having to make your workouts like"},{"speaker":"[kassem]","startTime":2591.56,"endTime":2596.12,"body":"two hours long. Right? So you got to be. You got to be strategic If you want to add"},{"speaker":"[kassem]","startTime":2596.36,"endTime":2599.56,"body":"those rest intervals unless you happen to be a person that' just like. Oh, I have"},{"speaker":"[kassem]","startTime":2599.72,"endTime":2604.76,"body":"nothing. I have nothing but time right, you know, so which is a very like. Basically"},{"speaker":"[bryan_boorstein]","startTime":2603.864,"endTime":2604.864,"body":"yeah,"},{"speaker":"[kassem]","startTime":2605.08,"endTime":2609.24,"body":"it's a very, very small percentage of people or clientele and then even those that"},{"speaker":"[kassem]","startTime":2609.4,"endTime":2613.64,"body":"are like me personally, like if I wanted to, I could like. Hey guys, you know, I'm"},{"speaker":"[kassem]","startTime":2613.8,"endTime":2618.04,"body":"going to partition, you know, two hours a day for for my training sessions right,"},{"speaker":"[kassem]","startTime":2618.2,"endTime":2623.48,"body":"But I would be going insane if I was just like resting five minutes between sets all"},{"speaker":"[kassem]","startTime":2623.56,"endTime":2627.08,"body":"the time, right It' like no, I got to. I got to do two exercises or you know, so"},{"speaker":"[kassem]","startTime":2627.24,"endTime":2631.96,"body":"like I got to find a way to to make this better right or otherwise, I'm going to be"},{"speaker":"[bryan_boorstein]","startTime":2628.584,"endTime":2629.584,"body":"back to back, Yeah,"},{"speaker":"[kassem]","startTime":2631.96,"endTime":2636.36,"body":"fighting with people on instragmmer between sets, and I'm sure that does not promote"},{"speaker":"[kassem]","startTime":2636.54,"endTime":2637.54,"body":"performance right."},{"speaker":"[bryan_boorstein]","startTime":2639.044,"endTime":2642.644,"body":"yeah, no, I love that context. The the whole thing you laid out right at"},{"speaker":"[bryan_boorstein]","startTime":2642.724,"endTime":2646.564,"body":"the end of I'm doing, say three sets with a three minute rest, and maybe"},{"speaker":"[bryan_boorstein]","startTime":2646.724,"endTime":2649.924,"body":"with a two and a half minute rest I can get a fourth set in. Like that's"},{"speaker":"[bryan_boorstein]","startTime":2650.084,"endTime":2653.364,"body":"literally like kind of the root of of the thing Eraron and I were talking"},{"speaker":"[bryan_boorstein]","startTime":2653.524,"endTime":2657.604,"body":"about is Is that more beneficial? Like maybe I lose a rarap on a set"},{"speaker":"[bryan_boorstein]","startTime":2657.764,"endTime":2660.724,"body":"because I'm resting thirty seconds shorter. but now I get an extra set in"},{"speaker":"[bryan_boorstein]","startTime":2661.044,"endTime":2662.884,"body":"what the opportunity costs. There, you know,"},{"speaker":"[kassem]","startTime":2662.2,"endTime":2665.56,"body":"Mhm, Yp, So and I don't think that we can say"},{"speaker":"[kassem]","startTime":2666.76,"endTime":2669.88,"body":"that that's going to be one way or another without taking an individual into"},{"speaker":"[kassem]","startTime":2670.12,"endTime":2671.48,"body":"account, right, I think I think you know,"},{"speaker":"[bryan_boorstein]","startTime":2671.064,"endTime":2672.064,"body":"Yeah,"},{"speaker":"[kassem]","startTime":2671.56,"endTime":2674.68,"body":"I think that decision Al is going to have to be it made on an individual level."},{"speaker":"[aaron_straker]","startTime":2677.403,"endTime":2680.443,"body":"Yeah, One thing. I really like you said there, too. I mean, like everything"},{"speaker":"[aaron_straker]","startTime":2680.523,"endTime":2684.043,"body":"we're talking about right is all contextually dependent, but for someone who"},{"speaker":"[aaron_straker]","startTime":2684.123,"endTime":2688.203,"body":"might be like a little bit more like cardiovascular adapted, they might be"},{"speaker":"[aaron_straker]","startTime":2688.223,"endTime":2689.223,"body":"able to take that shorter rest"},{"speaker":"[kassem]","startTime":2688.94,"endTime":2689.94,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2689.483,"endTime":2692.043,"body":"period. you know what I mean, and then still get those extrapts But if you,"},{"speaker":"[aaron_straker]","startTime":2692.203,"endTime":2695.723,"body":"someone who maybe needs to go through, write a metabolic phase or whatever to"},{"speaker":"[aaron_straker]","startTime":2695.963,"endTime":2699.563,"body":"increase that you can take the opposite approach, We. we. We rest a little"},{"speaker":"[aaron_straker]","startTime":2699.563,"endTime":2702.763,"body":"bit longer to ensure you're still getting the appropriate volume that you are"},{"speaker":"[aaron_straker]","startTime":2702.843,"endTime":2704.523,"body":"trying to get for here. Go there."},{"speaker":"[kassem]","startTime":2704.44,"endTime":2708.76,"body":"Yeah, if I add one more caveat because I know I know one person will will that if he"},{"speaker":"[kassem]","startTime":2708.84,"endTime":2712.44,"body":"watches this. we' make this comment or whatever. It's like Okay so there's there's."},{"speaker":"[kassem]","startTime":2712.76,"endTime":2717.24,"body":"There's uh, metabolic and neurological limitations right that are going to dictate"},{"speaker":"[kassem]","startTime":2717.4,"endTime":2721.96,"body":"like how much you can rest right. And so we can. We can improve the metabolic"},{"speaker":"[kassem]","startTime":2722.28,"endTime":2727.24,"body":"portion of it like fairly. You know fairly well, but we can't change the"},{"speaker":"[kassem]","startTime":2727.32,"endTime":2731.72,"body":"neurological component that much right, which is why rep ranges and things like that"},{"speaker":"[kassem]","startTime":2731.8,"endTime":2735.64,"body":"and exercise selection are going to kind of dictate this a little bit right because"},{"speaker":"[kassem]","startTime":2736.12,"endTime":2741.24,"body":"we can't. We can't force the nervous system to recover faster the way that we can"},{"speaker":"[kassem]","startTime":2741.48,"endTime":2745.48,"body":"the metaabol system. Now that's not true, because we do get adaptations in the"},{"speaker":"[kassem]","startTime":2745.48,"endTime":2748.28,"body":"nervous system, so it's not that the nervous system can improve at all, but it's"},{"speaker":"[kassem]","startTime":2748.36,"endTime":2752.6,"body":"just our ability to move that needle like we can nudge that. But from a metabolic"},{"speaker":"[kassem]","startTime":2752.76,"endTime":2757.08,"body":"perspective like we can take somebody from. You know a gross position of deconiting"},{"speaker":"[kassem]","startTime":2757.24,"endTime":2762.12,"body":"to being in. You know, very conditioned right, and having a really high metabolic"},{"speaker":"[kassem]","startTime":2761.98,"endTime":2762.98,"body":"capacity."},{"speaker":"[bryan_boorstein]","startTime":2765.904,"endTime":2766.904,"body":"Aron, thoughts."},{"speaker":"[aaron_straker]","startTime":2768.523,"endTime":2770.683,"body":"No, just agreeing there. for sure. I mean. I"},{"speaker":"[aaron_straker]","startTime":2771.723,"endTime":2774.443,"body":"can. I can tell that just from different periods of myself, like when I was"},{"speaker":"[aaron_straker]","startTime":2774.523,"endTime":2777.963,"body":"transitioning you know back into highpertvy. training was doing like sets of"},{"speaker":"[aaron_straker]","startTime":2777.963,"endTime":2782.363,"body":"twelves and stuff on legs. A guy was an absolute mass. Now that's like that's"},{"speaker":"[aaron_straker]","startTime":2782.263,"endTime":2783.263,"body":"just Tuesday."},{"speaker":"[bryan_boorstein]","startTime":2785.364,"endTime":2788.644,"body":"interesting. The work capacity thing is weird because you know from our"},{"speaker":"[aaron_straker]","startTime":2785.583,"endTime":2786.583,"body":"See"},{"speaker":"[aaron_straker]","startTime":2786.923,"endTime":2905.163,"body":"issssssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":2788.724,"endTime":2793.204,"body":"background in crossfit I felt like, or I know for sure that that work"},{"speaker":"[bryan_boorstein]","startTime":2793.364,"endTime":2796.724,"body":"capacity was always my limiting factor Cross. like it was never like my"},{"speaker":"[bryan_boorstein]","startTime":2796.724,"endTime":2801.364,"body":"creating phosphate system or anything along those lines or skills. It was"},{"speaker":"[bryan_boorstein]","startTime":2801.444,"endTime":2805.124,"body":"always always work capacity and I felt, no matter what, I just never got"},{"speaker":"[bryan_boorstein]","startTime":2805.284,"endTime":2808.964,"body":"better at it like I got better at pacing. so my scores got better, but I"},{"speaker":"[bryan_boorstein]","startTime":2808.964,"endTime":2812.564,"body":"didn't actually feel like I got in better shape And so I guess you could"},{"speaker":"[bryan_boorstein]","startTime":2812.644,"endTime":2814.084,"body":"say that I'm a little bit"},{"speaker":"[bryan_boorstein]","startTime":2816.804,"endTime":2821.924,"body":"unsure of how much I would respond to a a metabolic phase, but I guess I"},{"speaker":"[bryan_boorstein]","startTime":2821.924,"endTime":2825.684,"body":"won't till I try so very interesting stuff. What do you think on work"},{"speaker":"[bryan_boorstein]","startTime":2825.844,"endTime":2827.204,"body":"capacity? How much do you see it?"},{"speaker":"[bryan_boorstein]","startTime":2828.484,"endTime":2830.644,"body":"How? how much can people adapt in in a way?"},{"speaker":"[kassem]","startTime":2831.4,"endTime":2836.04,"body":"Well, you can adapt a lot, but the question is at what cost right. So if you take"},{"speaker":"[kassem]","startTime":2836.2,"endTime":2839.72,"body":"yourself for example right, it's like Well, Could that be an area that you could?"},{"speaker":"[kassem]","startTime":2839.88,"endTime":2843.96,"body":"you could improve significantly? Well, I would say yes, you could, but the question"},{"speaker":"[kassem]","startTime":2843.82,"endTime":2844.82,"body":"is"},{"speaker":"[kassem]","startTime":2845.56,"endTime":2849.72,"body":"a, are you going to start losing some of those other adaptations because of how far"},{"speaker":"[kassem]","startTime":2849.88,"endTime":2853.16,"body":"you need to go in the other direction to move that needle right. And so this is"},{"speaker":"[kassem]","startTime":2853.24,"endTime":2856.28,"body":"where like an individual's genetics really come into playing trips of the things"},{"speaker":"[kassem]","startTime":2856.36,"endTime":2860.04,"body":"that you're naturally gifted for. And stuff like that, right, cause you just can't"},{"speaker":"[kassem]","startTime":2860.2,"endTime":2865.16,"body":"be good at everything all at once, right. You can get better at everything. but"},{"speaker":"[kassem]","startTime":2865.48,"endTime":2870.6,"body":"sometimes getting better at one speciality comes at the sacrifice of not being as"},{"speaker":"[kassem]","startTime":2870.68,"endTime":2874.2,"body":"good at the other thing. And so that is, that is the challenge of cross fit Is"},{"speaker":"[kassem]","startTime":2874.28,"endTime":2879.0,"body":"you're trying to figure out the balance of. you know what qualities that you need to"},{"speaker":"[kassem]","startTime":2879.08,"endTime":2883.0,"body":"get the best of of those scores right. And it's like Okay if your work capacity went"},{"speaker":"[kassem]","startTime":2883.16,"endTime":2887.72,"body":"up, but then your load capacity went down. Is that going to ultimately, get you a"},{"speaker":"[kassem]","startTime":2887.8,"endTime":2891.88,"body":"net positive? You know in that challenge or not, right. I, This is the same thing"},{"speaker":"[kassem]","startTime":2891.96,"endTime":2895.64,"body":"that I go with when I talk about people that are training fighters for M A, and"},{"speaker":"[kassem]","startTime":2895.64,"endTime":2899.0,"body":"they're doing the strength and conditioning aspect of it. It's like Look, you can't"},{"speaker":"[kassem]","startTime":2899.08,"endTime":2902.2,"body":"just think of like. Oh, I'm just going to get this person in better shape. It's like"},{"speaker":"[kassem]","startTime":2902.2,"endTime":2905.88,"body":"No, what you need to do is you need to figure out what shape they need to be in to"},{"speaker":"[kassem]","startTime":2906.04,"endTime":2911.72,"body":"best go with their skill and fighting style right 'cause if you got a really, you"},{"speaker":"[aaron_straker]","startTime":2906.763,"endTime":3025.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":2911.72,"endTime":2915.64,"body":"know kind of slow paced guy that just likes to you know that wants to grind out the"},{"speaker":"[kassem]","startTime":2915.64,"endTime":2920.52,"body":"clock or whatever, that person needs different adaptations than somebody. that's"},{"speaker":"[kassem]","startTime":2920.6,"endTime":2923.88,"body":"like, No, I like to. I'd like to walk out of the ring in two minutes Like that's."},{"speaker":"[kassem]","startTime":2924.04,"endTime":2928.76,"body":"that's my goal right And so I think we. You know it's important to look at it like"},{"speaker":"[kassem]","startTime":2928.84,"endTime":2933.16,"body":"all right. How you choose to either improve your work capacity or improve your"},{"speaker":"[kassem]","startTime":2933.24,"endTime":2937.56,"body":"strength through your speed. Whatever whatever qualities one you work on is that you"},{"speaker":"[kassem]","startTime":2937.64,"endTime":2941.0,"body":"want to make sure that you're doing them in context of what the overall goal is, And"},{"speaker":"[kassem]","startTime":2941.08,"endTime":2944.12,"body":"you're not just thinking like. Well, I just need to make all of these things better"},{"speaker":"[kassem]","startTime":2944.36,"endTime":2947.48,"body":"and you know taking the Rudy approach of like, Well, I'm just go to find the worst"},{"speaker":"[kassem]","startTime":2947.56,"endTime":2951.08,"body":"thing and just make that better. but it's like No, actually, for you. that worse"},{"speaker":"[kassem]","startTime":2951.24,"endTime":2954.76,"body":"thing. might. it might be best if that is the worst thing. Because Th these other"},{"speaker":"[kassem]","startTime":2954.92,"endTime":2959.72,"body":"things are a higher priority, Right, And so you take, for instance, you know, if we"},{"speaker":"[bryan_boorstein]","startTime":2957.064,"endTime":2958.064,"body":"Mhm."},{"speaker":"[kassem]","startTime":2959.88,"endTime":2963.72,"body":"imagine, instead of Brihm's doing crossbit, that he was like he was in Anderson"},{"speaker":"[kassem]","startTime":2963.96,"endTime":2968.12,"body":"Silver, right, he was like a. You know A S one of the best strikers in, you know, M,"},{"speaker":"[kassem]","startTime":2968.28,"endTime":2974.52,"body":"M, a history, Um, and like, basically you win fights off of your explosive technique"},{"speaker":"[kassem]","startTime":2974.6,"endTime":2980.12,"body":"and so pacing in between those explosive bouts is a better strategy than trying to"},{"speaker":"[kassem]","startTime":2980.2,"endTime":2984.04,"body":"turn you into a marathon runner. And then all of a sudden you lose that explosive"},{"speaker":"[bryan_boorstein]","startTime":2981.904,"endTime":2982.904,"body":"Hm,"},{"speaker":"[kassem]","startTime":2984.36,"endTime":2989.48,"body":"skill right, or it diminishes or whatnot right. So you see that I see that a lot."},{"speaker":"[kassem]","startTime":2989.98,"endTime":2990.98,"body":"Um,"},{"speaker":"[kassem]","startTime":2991.26,"endTime":2992.26,"body":"and"},{"speaker":"[kassem]","startTime":2992.92,"endTime":2996.76,"body":"we'll say we'll see physique athletes that all of a sudden have an health issue and"},{"speaker":"[kassem]","startTime":2996.76,"endTime":3000.44,"body":"then they like like, Oh, okay, now I'm gonna. I'm goingnna pay attention. I'm go to."},{"speaker":"[kassem]","startTime":3000.52,"endTime":3003.72,"body":"I work on these things, but then all of a sudden they just make those things the"},{"speaker":"[kassem]","startTime":3003.8,"endTime":3007.88,"body":"priority and then all of a sudden they are no longer successful at their sport And"},{"speaker":"[kassem]","startTime":3007.96,"endTime":3011.16,"body":"it's like Okay, You didn't need to completely do in one eighty, You just needed to"},{"speaker":"[kassem]","startTime":3011.24,"endTime":3015.0,"body":"not completely neglect this other thing. It just needed to be good enough right and"},{"speaker":"[kassem]","startTime":3015.0,"endTime":3019.96,"body":"I see it in fighters all the time, too. Um, you know where they will make a Dr. You'"},{"speaker":"[kassem]","startTime":3020.12,"endTime":3023.72,"body":"limit. They'll They'll gas out in one fight or you know something will happen and"},{"speaker":"[kassem]","startTime":3023.8,"endTime":3026.6,"body":"then they're just like Okay. I'm just it's going to be the cardio machine and"},{"speaker":"[kassem]","startTime":3026.6,"endTime":3029.64,"body":"they're just going to assume that all of their other skills are going to be exactly"},{"speaker":"[kassem]","startTime":3029.8,"endTime":3032.92,"body":"the way they were if they partition all their time to something different And that's"},{"speaker":"[kassem]","startTime":3033.08,"endTime":3036.84,"body":"that's not the way it works right. Like you like the things that make you good."},{"speaker":"[kassem]","startTime":3037.16,"endTime":3040.36,"body":"Likely that's because of what you're doing now, and if you're taking away from that"},{"speaker":"[kassem]","startTime":3040.44,"endTime":3044.04,"body":"to do something else, you have to decide. Is that a net positive for your goal?"},{"speaker":"[bryan_boorstein]","startTime":3046.004,"endTime":3049.364,"body":"No, that's really well put. And and to be fair, I was always scared to do"},{"speaker":"[bryan_boorstein]","startTime":3049.444,"endTime":3052.404,"body":"that and cross it too. like. I never dedicated to just a strictly work"},{"speaker":"[bryan_boorstein]","startTime":3052.644,"endTime":3055.924,"body":"capacity phase. I always had that other stuff in there because it was like"},{"speaker":"[bryan_boorstein]","startTime":3055.924,"endTime":3059.604,"body":"so important to my identity to be good at that stuff. Um, so I don't know"},{"speaker":"[bryan_boorstein]","startTime":3059.684,"endTime":3063.364,"body":"what my adaptation would have been to work capacity had I kind of neglected"},{"speaker":"[bryan_boorstein]","startTime":3063.524,"endTime":3066.884,"body":"some of the other stuff. so either way we're here now, so it doesn't really"},{"speaker":"[bryan_boorstein]","startTime":3066.964,"endTime":3071.364,"body":"matter in the long run. Um airt anything real quick before Id move on here."},{"speaker":"[aaron_straker]","startTime":3071.883,"endTime":3074.763,"body":"No, I was just going to add a quick note around my Ga. My work capacity"},{"speaker":"[aaron_straker]","startTime":3075.003,"endTime":3078.283,"body":"sucked because I didn't want to get better at it because it hurt too much."},{"speaker":"[bryan_boorstein]","startTime":3078.104,"endTime":3079.104,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3080.244,"endTime":3084.324,"body":"yup the systemic, Uh cycles that you guys do you know? I guess an example"},{"speaker":"[bryan_boorstein]","startTime":3084.644,"endTime":3089.204,"body":"would be like back squat row chess press or something like"},{"speaker":"[kassem]","startTime":3088.78,"endTime":3089.78,"body":"Mhm, Mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":3089.204,"endTime":3092.244,"body":"that. You know you would probably do those with what fifteen seconds rest"},{"speaker":"[bryan_boorstein]","startTime":3092.564,"endTime":3096.164,"body":"between or something along those lines, Uh, that reminds me of cross fiit."},{"speaker":"[kassem]","startTime":3096.04,"endTime":3099.96,"body":"Yeah, well, we won't do them with fifteen seconds. Like usually in that scenario we"},{"speaker":"[kassem]","startTime":3099.96,"endTime":3102.04,"body":"will do them with like a minute or something like that"},{"speaker":"[bryan_boorstein]","startTime":3102.084,"endTime":3104.804,"body":"Okay, okay, it still still the fatigue catches up. Yeah,"},{"speaker":"[kassem]","startTime":3102.28,"endTime":3107.16,"body":"right. So yeah, at fifteen seconds you're not. I mean, you're not weight training"},{"speaker":"[kassem]","startTime":3107.32,"endTime":3109.24,"body":"anymore. You're just doing like aerobic"},{"speaker":"[bryan_boorstein]","startTime":3109.064,"endTime":3110.064,"body":"yeah,"},{"speaker":"[kassem]","startTime":3109.48,"endTime":3112.2,"body":"work with a mild resistance. So the goal for"},{"speaker":"[bryan_boorstein]","startTime":3111.864,"endTime":3112.864,"body":"yeah,"},{"speaker":"[kassem]","startTime":3112.44,"endTime":3116.2,"body":"like if we're doing a systemic thing is' Like all right. We're trying to make sure"},{"speaker":"[kassem]","startTime":3116.52,"endTime":3121.16,"body":"that we're using enough intensity that we're we're. We're going to at least maintain"},{"speaker":"[kassem]","startTime":3121.64,"endTime":3125.64,"body":"muscle right like we're We're not switching from R, like resistance training to"},{"speaker":"[kassem]","startTime":3126.28,"endTime":3130.04,"body":"choreographs with with with metal right like we're not. We're"},{"speaker":"[bryan_boorstein]","startTime":3126.344,"endTime":3127.344,"body":"cardio,"},{"speaker":"[bryan_boorstein]","startTime":3129.624,"endTime":3130.624,"body":"yeah,"},{"speaker":"[kassem]","startTime":3130.12,"endTime":3134.2,"body":"not dancing with the weights now at this point time. Um, so it's got to be. It's got"},{"speaker":"[kassem]","startTime":3134.2,"endTime":3138.44,"body":"to be high enough intensity right, so that we're still getting a muscular challenge,"},{"speaker":"[kassem]","startTime":3138.92,"endTime":3142.44,"body":"but also dense enough between those other things that it is systemically"},{"speaker":"[kassem]","startTime":3142.6,"endTime":3146.68,"body":"challenging. Which you know. if you've like, I don't know what your. What's your"},{"speaker":"[kassem]","startTime":3146.76,"endTime":3149.8,"body":"population of people that you work with is, but one of the things that you'll find"},{"speaker":"[aaron_straker]","startTime":3146.763,"endTime":3265.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":3149.96,"endTime":3154.68,"body":"out about systemic training is is that if you put like you know a beginner on one of"},{"speaker":"[kassem]","startTime":3154.76,"endTime":3158.04,"body":"those workouts like it might be hard for them, especially if they're really out of"},{"speaker":"[kassem]","startTime":3158.12,"endTime":3161.48,"body":"shape. but they survive. you know it might suck. you know, maybe they'll even throw"},{"speaker":"[kassem]","startTime":3161.72,"endTime":3165.24,"body":"up or whatever, like you know. But but they survive and they get better really fast"},{"speaker":"[kassem]","startTime":3165.32,"endTime":3168.28,"body":"to the point where then it's like man, you're throwing stuff at them that you're"},{"speaker":"[kassem]","startTime":3168.36,"endTime":3173.08,"body":"like. If I did that as a experienced trainer trainee with this muscle mass like if I"},{"speaker":"[kassem]","startTime":3173.16,"endTime":3176.76,"body":"did what they were doing right now, I would be dead like I would just be laying on"},{"speaker":"[kassem]","startTime":3176.84,"endTime":3180.68,"body":"the floor dead. And that's because, as you get more muscle mass and you actually get"},{"speaker":"[kassem]","startTime":3180.76,"endTime":3184.84,"body":"stronger, it's like you know it, a shorter rest for somebody that has a lot of"},{"speaker":"[kassem]","startTime":3184.84,"endTime":3189.32,"body":"muscle masks in a strong might be ninety seconds right. But for somebody that has no"},{"speaker":"[kassem]","startTime":3189.56,"endTime":3192.92,"body":"neurological efficiency, you know, they you know, can't really take make use of"},{"speaker":"[bryan_boorstein]","startTime":3191.544,"endTime":3192.544,"body":"Mhm,"},{"speaker":"[kassem]","startTime":3192.92,"endTime":3195.88,"body":"their tissue. Don't have that much muscle mass or whatever they might be, The person"},{"speaker":"[kassem]","startTime":3196.12,"endTime":3199.8,"body":"that's like, Yeah, I can do. you know, squats and rows back to back with like thirty"},{"speaker":"[kassem]","startTime":3200.04,"endTime":3204.36,"body":"seconds, you know, and be just fine right. But if like you know, but if you did"},{"speaker":"[bryan_boorstein]","startTime":3203.264,"endTime":3204.264,"body":"yep."},{"speaker":"[kassem]","startTime":3204.44,"endTime":3207.72,"body":"that, you'd have to use like the bar, or you'd just be like laying on the ground"},{"speaker":"[kassem]","startTime":3208.04,"endTime":3210.92,"body":"panting. Um, And so it's like the amount of rest"},{"speaker":"[bryan_boorstein]","startTime":3208.984,"endTime":3209.984,"body":"yes,"},{"speaker":"[kassem]","startTime":3211.96,"endTime":3216.36,"body":"in like the number of exercises and all that stuff is very individual"},{"speaker":"[kassem]","startTime":3217.4,"endTime":3221.48,"body":"dependent. Right because density. it's think of it this ways. It's like you're"},{"speaker":"[kassem]","startTime":3221.64,"endTime":3225.56,"body":"trying to work a like. If you think of like if you could just pull the muscle mass"},{"speaker":"[kassem]","startTime":3225.64,"endTime":3229.0,"body":"that you're working that day out of somebody and put it on a scale and it's like"},{"speaker":"[kassem]","startTime":3229.16,"endTime":3232.92,"body":"Okay, We're working like sixty pounds of beef today. You know out of this person"},{"speaker":"[kassem]","startTime":3233.24,"endTime":3237.32,"body":"right and it's like Okay. it's how much. it's the density and relationship to just"},{"speaker":"[kassem]","startTime":3237.48,"endTime":3241.8,"body":"the mass of tissue that is that is doing that work right. and how well you work that"},{"speaker":"[kassem]","startTime":3241.8,"endTime":3245.32,"body":"mass of tissue. So if you don't use that tissue very well, you don't have that much"},{"speaker":"[kassem]","startTime":3245.72,"endTime":3249.56,"body":"right then you use a lot more density. But if you have a lot more tissue then the"},{"speaker":"[kassem]","startTime":3249.8,"endTime":3253.16,"body":"respective density can can come down right. because what you'll see is like"},{"speaker":"[kassem]","startTime":3254.28,"endTime":3259.16,"body":"well trained athletes will just get crushed on a program that a general population"},{"speaker":"[kassem]","startTime":3259.4,"endTime":3261.88,"body":"person might just skate through right and give you a"},{"speaker":"[bryan_boorstein]","startTime":3261.464,"endTime":3262.464,"body":"y."},{"speaker":"[kassem]","startTime":3261.88,"endTime":3265.72,"body":"fist bump at the end. And like you, your' your'. Your're well seasoned out Thle is"},{"speaker":"[kassem]","startTime":3265.88,"endTime":3269.96,"body":"is like you know, like asking you to call the ambulance after the same workout"},{"speaker":"[aaron_straker]","startTime":3266.763,"endTime":3385.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":3270.22,"endTime":3271.22,"body":"right. Big difference."},{"speaker":"[bryan_boorstein]","startTime":3270.464,"endTime":3271.464,"body":"yep."},{"speaker":"[bryan_boorstein]","startTime":3272.324,"endTime":3276.084,"body":"I've seen that a ton across different clients in in the crosst community,"},{"speaker":"[bryan_boorstein]","startTime":3276.404,"endTime":3280.004,"body":"too. I mean, the harder the stronger you are and the the closer you can"},{"speaker":"[bryan_boorstein]","startTime":3280.084,"endTime":3283.364,"body":"push, the the deeper you can take that thing, so a hundred percent relate"},{"speaker":"[bryan_boorstein]","startTime":3283.524,"endTime":3290.004,"body":"to that, Um, cool. So I am extremely curious about some of your perspective"},{"speaker":"[bryan_boorstein]","startTime":3290.244,"endTime":3294.324,"body":"on building specialization cycles, and I've heard you say, and I agree that"},{"speaker":"[bryan_boorstein]","startTime":3294.484,"endTime":3298.404,"body":"execution comes first. So before you even begin to design a specialization"},{"speaker":"[bryan_boorstein]","startTime":3298.564,"endTime":3301.204,"body":"cycle for someone, you want to make sure that the execution in the movement"},{"speaker":"[bryan_boorstein]","startTime":3301.364,"endTime":3306.244,"body":"or muscle, uh area that they're trying to target is in fact on point, Um,"},{"speaker":"[bryan_boorstein]","startTime":3307.044,"endTime":3310.484,"body":"So assuming that we have an athlete that you've kind of uh,"},{"speaker":"[bryan_boorstein]","startTime":3311.524,"endTime":3314.724,"body":"said it, you know is is right on track that they're performing it properly."},{"speaker":"[bryan_boorstein]","startTime":3315.444,"endTime":3320.004,"body":"Would you manipulate frequency first volume first, Um, how would you just"},{"speaker":"[bryan_boorstein]","startTime":3320.164,"endTime":3322.804,"body":"generally approach the design of a specialization cycle?"},{"speaker":"[kassem]","startTime":3323.4,"endTime":3327.96,"body":"so when when it is somebody that needs to work on the technique. I will go for"},{"speaker":"[kassem]","startTime":3328.12,"endTime":3334.04,"body":"frequency because they. it's better to learn technique at less fatigue right. But"},{"speaker":"[kassem]","startTime":3334.28,"endTime":3338.68,"body":"when it's somebody that you know that's not the issue then I'm probably going to"},{"speaker":"[kassem]","startTime":3338.76,"endTime":3342.68,"body":"look and make sure that we're hitting that volume mark per session right cause it"},{"speaker":"[kassem]","startTime":3342.76,"endTime":3347.0,"body":"doesn't have any good to have two sessions a week if I'm not getting. If I'm not"},{"speaker":"[kassem]","startTime":3347.08,"endTime":3350.68,"body":"reaching basically the threshold to get a significant stimulus out of those. So"},{"speaker":"[kassem]","startTime":3350.92,"endTime":3354.28,"body":"before I do two of something, I need to make sure one of something is good. right."},{"speaker":"[kassem]","startTime":3354.52,"endTime":3359.16,"body":"So it's like okay. If exercise selection and exercise technique are good, then I'm"},{"speaker":"[kassem]","startTime":3359.32,"endTime":3362.6,"body":"actually going to just work on either progressing volume. Whether that be, you know,"},{"speaker":"[kassem]","startTime":3362.76,"endTime":3366.68,"body":"using more exercises to cover more of the muscles, going closer to fatigue. Adding"},{"speaker":"[kassem]","startTime":3366.84,"endTime":3370.12,"body":"sets like lots of different ways. that would all be individual dependent right, but"},{"speaker":"[kassem]","startTime":3370.12,"endTime":3374.36,"body":"I'm going to make sure we're getting enough out of the session before I then say"},{"speaker":"[kassem]","startTime":3374.52,"endTime":3378.92,"body":"hey, let's do this this twice right now. I know there's There's plenty of research"},{"speaker":"[kassem]","startTime":3379.32,"endTime":3382.2,"body":"that they will say like, Well, okay, You know we're looking at untrained or"},{"speaker":"[kassem]","startTime":3382.28,"endTime":3385.96,"body":"moderately trained individuals. Then maybe like if they're doing fifteen cents a"},{"speaker":"[kassem]","startTime":3385.96,"endTime":3389.08,"body":"week, they could do that at five, five five, and get the same benefit as somebody"},{"speaker":"[aaron_straker]","startTime":3386.763,"endTime":3505.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":3389.4,"endTime":3393.8,"body":"else or whatever. Um, And I think that's probably the case in those people because"},{"speaker":"[kassem]","startTime":3393.96,"endTime":3398.2,"body":"the threshold for their individual session is low, but as you get to more advance,"},{"speaker":"[kassem]","startTime":3398.44,"endTime":3403.64,"body":"that threshold goes up right, so I would. Basically, I would make sure we're doing"},{"speaker":"[kassem]","startTime":3404.68,"endTime":3410.84,"body":"enough volume per session before I would say hey, let's go there. If anything, what"},{"speaker":"[kassem]","startTime":3411.08,"endTime":3416.2,"body":"we tep what we technically do is is that we're kind of like we undulate this kind of"},{"speaker":"[kassem]","startTime":3416.28,"endTime":3420.76,"body":"stuff as well, right, Meaning that we will have a phase where we're trying to drive"},{"speaker":"[kassem]","startTime":3420.92,"endTime":3425.32,"body":"up volume procession, right, and then we will have another phase where we're trying"},{"speaker":"[kassem]","startTime":3425.4,"endTime":3430.36,"body":"to spread that out, which will then hopefully somewhat deload the volume. We need"},{"speaker":"[kassem]","startTime":3430.52,"endTime":3435.0,"body":"procession a bit right, so it's like you know so, but both of those things are"},{"speaker":"[kassem]","startTime":3435.08,"endTime":3438.52,"body":"gonna, they're going to creep up eventually, right and there's also just logistics"},{"speaker":"[kassem]","startTime":3438.68,"endTime":3442.68,"body":"right. So if you have somebody and they're currently doing, you know, six sets of a"},{"speaker":"[kassem]","startTime":3442.68,"endTime":3447.8,"body":"body part right. If you were to say okay, Well, you know what's what's gonna be more"},{"speaker":"[kassem]","startTime":3447.88,"endTime":3453.4,"body":"efficient? If I say hey, we're gonna do four and four right or if we're gonna go up"},{"speaker":"[kassem]","startTime":3453.48,"endTime":3457.08,"body":"to seven or eight in an individual workout, Right and at that point it's like man,"},{"speaker":"[kassem]","startTime":3457.32,"endTime":3461.24,"body":"do I really want to take them all the way down to four sets to be able to split this"},{"speaker":"[kassem]","startTime":3461.32,"endTime":3465.64,"body":"up and make that a reasonable progression. So basically it's much more easy to split"},{"speaker":"[kassem]","startTime":3466.36,"endTime":3470.6,"body":"fifteen sets than it is six sets or eight sets. So"},{"speaker":"[bryan_boorstein]","startTime":3470.424,"endTime":3471.424,"body":"Mhm,"},{"speaker":"[kassem]","startTime":3470.92,"endTime":3474.92,"body":"when it per, basically the higher volume that you get, then the more beneficial it"},{"speaker":"[kassem]","startTime":3475.08,"endTime":3478.76,"body":"becomes to start spreading it out. But when you don't have a lot of volume to work"},{"speaker":"[kassem]","startTime":3479.0,"endTime":3484.44,"body":"with, then it's like Okay. Like okay, it's like I'm gonna split a banana between the"},{"speaker":"[kassem]","startTime":3484.52,"endTime":3488.12,"body":"three of us right, But then you go and you see two other people and you're like Now"},{"speaker":"[kassem]","startTime":3488.2,"endTime":3491.4,"body":"I'm goingnna split this third of a banana and into you three or whatever. And by the"},{"speaker":"[kassem]","startTime":3491.48,"endTime":3494.76,"body":"time you do that then like everybody's only getting like like a lick of the banana,"},{"speaker":"[kassem]","startTime":3494.84,"endTime":3499.16,"body":"right, and nobody's going to benefit from the banana. So same thing if we have a big"},{"speaker":"[kassem]","startTime":3499.4,"endTime":3502.76,"body":"thing that we can divide up into three pieces. That's great, but a little thing"},{"speaker":"[kassem]","startTime":3502.92,"endTime":3506.68,"body":"divided up into three pieces ends up being not practical or beneficial."},{"speaker":"[bryan_boorstein]","startTime":3508.564,"endTime":3514.724,"body":"That's interesting. I. I. I. I relate. I want to use a example of myself"},{"speaker":"[bryan_boorstein]","startTime":3515.284,"endTime":3518.884,"body":"and uh and get some thoughts. So a couple of weeks ago, maybe a couple of"},{"speaker":"[bryan_boorstein]","startTime":3518.884,"endTime":3522.324,"body":"months ago, I went up to Fort Collins and trained with Nuyas and Minor and"},{"speaker":"[bryan_boorstein]","startTime":3522.324,"endTime":3525.924,"body":"had them give me like a. A physique assessment of sort, Like I was pretty"},{"speaker":"[bryan_boorstein]","startTime":3526.004,"endTime":3528.644,"body":"lean. I was like a hundred and eighty three pounds and had them tell me,"},{"speaker":"[bryan_boorstein]","startTime":3528.724,"endTime":3531.684,"body":"You know what are my weat body parts? What should I be focusing on You know"},{"speaker":"[bryan_boorstein]","startTime":3531.764,"endTime":3535.604,"body":"this next year and they, without a doubt, or talking about my hams strings,"},{"speaker":"[bryan_boorstein]","startTime":3535.704,"endTime":3536.704,"body":"and so"},{"speaker":"[bryan_boorstein]","startTime":3537.684,"endTime":3540.644,"body":"immediately in my mind, the first thing I think of is will shit. My hams"},{"speaker":"[bryan_boorstein]","startTime":3540.724,"endTime":3544.964,"body":"strings take so much damage, like I literally do two sets of r, ls and two"},{"speaker":"[bryan_boorstein]","startTime":3545.124,"endTime":3548.324,"body":"sets of leg curls, and I'm sore for three or four days."},{"speaker":"[kassem]","startTime":3547.9,"endTime":3548.9,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":3549.044,"endTime":3553.684,"body":"Um, So how do I build myself A specialization cycle? Right? And and so when"},{"speaker":"[bryan_boorstein]","startTime":3553.764,"endTime":3559.364,"body":"it comes to a muscle group like the hamstrings, that does take damage at"},{"speaker":"[bryan_boorstein]","startTime":3559.444,"endTime":3563.524,"body":"that level. What are kind of some of the tools you might use to be able to"},{"speaker":"[bryan_boorstein]","startTime":3563.684,"endTime":3567.124,"body":"still accw more volume There is at the use of like more short overload"},{"speaker":"[bryan_boorstein]","startTime":3567.284,"endTime":3570.324,"body":"movements, less of like the hip hinging and arty, ls, Or kind of what are"},{"speaker":"[bryan_boorstein]","startTime":3570.224,"endTime":3571.224,"body":"your thoughts there?"},{"speaker":"[kassem]","startTime":3571.16,"endTime":3576.2,"body":"Yeah, so you're already kind of on the right path here and thinking like Okay, is it"},{"speaker":"[kassem]","startTime":3576.36,"endTime":3580.84,"body":"just the art? This is it just that stretch in thel, that's beating me up so bad, and"},{"speaker":"[kassem]","startTime":3581.0,"endTime":3585.96,"body":"I could add more volume if I just did it in something different right? So there is"},{"speaker":"[kassem]","startTime":3586.12,"endTime":3591.0,"body":"that instance, so you could try and find a way to be able to increase your frequency"},{"speaker":"[kassem]","startTime":3591.16,"endTime":3595.72,"body":"by just you know, using exercises that don't have that quality where they're going"},{"speaker":"[kassem]","startTime":3595.8,"endTime":3600.04,"body":"to provide that soreness that is going to negative impact frequency. Or you could be"},{"speaker":"[kassem]","startTime":3600.2,"endTime":3605.64,"body":"like well, I know that if I, if I train like this that it puts me out for this much"},{"speaker":"[kassem]","startTime":3605.88,"endTime":3611.4,"body":"so my frequency isn't going to go up. So what if I tried just make just making a"},{"speaker":"[kassem]","startTime":3611.64,"endTime":3616.76,"body":"massive hamstring upper workout and seeing if that actually got me more progress,"},{"speaker":"[kassem]","startTime":3617.0,"endTime":3623.0,"body":"because the the soreness isn't necessarily a correlate of magnitude to the stimulus"},{"speaker":"[kassem]","startTime":3623.56,"endTime":3626.76,"body":"right, So it could be like Hey, I'm goingnna be sore just because I'm"},{"speaker":"[aaron_straker]","startTime":3626.763,"endTime":3745.083,"body":"Ssssssssssssss."},{"speaker":"[kassem]","startTime":3626.92,"endTime":3630.28,"body":"doing this exercise in the stretch position and I know that's how my body responds"},{"speaker":"[kassem]","startTime":3630.36,"endTime":3634.36,"body":"to it right. But I could get I could, knowing that I'm going to be that sore If I"},{"speaker":"[kassem]","startTime":3634.52,"endTime":3638.6,"body":"try putting more stimulus in there, I might still. its. It takes me the same amount"},{"speaker":"[kassem]","startTime":3638.76,"endTime":3642.76,"body":"of days to recover right. I mean, maybe maybe it's a little bit more uncomfortable"},{"speaker":"[kassem]","startTime":3642.84,"endTime":3646.44,"body":"for a couple of those days. But if it's still hey, I'm still. It takes after five"},{"speaker":"[kassem]","startTime":3646.6,"endTime":3650.12,"body":"days'm good. like regard. like if if I do two sits, if I do six sets or whatever,"},{"speaker":"[kassem]","startTime":3650.36,"endTime":3652.44,"body":"Just if I do r d. l, I need five days right"},{"speaker":"[bryan_boorstein]","startTime":3652.104,"endTime":3653.104,"body":"Mhm, Mhm,"},{"speaker":"[kassem]","startTime":3652.6,"endTime":3655.8,"body":"then. it might be like well, Hell, if we're going to do it. Let's frick and do it"},{"speaker":"[kassem]","startTime":3655.8,"endTime":3659.48,"body":"then right? Why don't we make sure that like we' we capitalize on that as much as"},{"speaker":"[kassem]","startTime":3659.48,"endTime":3663.24,"body":"possible, so you could basically look at two approaches of that Right? And since you"},{"speaker":"[kassem]","startTime":3663.32,"endTime":3666.92,"body":"get affected by such a small volume of that and I would say well, but you know an"},{"speaker":"[kassem]","startTime":3667.0,"endTime":3670.44,"body":"exercise like that is a. Really. You know, That's something that we would associate"},{"speaker":"[kassem]","startTime":3670.6,"endTime":3674.04,"body":"is really good for a perchphy. Then it might be like that might be the way to do it"},{"speaker":"[kassem]","startTime":3674.12,"endTime":3679.56,"body":"or it could be. Hey, you know. Um, maybe then you're just goingnna do a a ton of uh,"},{"speaker":"[kassem]","startTime":3679.88,"endTime":3683.56,"body":"you know, leg curls and maybe the forty five extension or something that doesn't"},{"speaker":"[kassem]","startTime":3683.64,"endTime":3687.64,"body":"overload that lengthen position. You know quite as much. Or maybe it's like okay,"},{"speaker":"[kassem]","startTime":3687.88,"endTime":3694.44,"body":"Uh, Instead of you know, you know doing the r. d. ls, you know, maybe I skimp on"},{"speaker":"[kassem]","startTime":3694.44,"endTime":3697.48,"body":"the range of motion. Dare I say it right or whatever, right now,"},{"speaker":"[bryan_boorstein]","startTime":3697.544,"endTime":3698.544,"body":"Yeah,"},{"speaker":"[kassem]","startTime":3698.04,"endTime":3702.44,"body":"I would say. Probably what I would lean more towards is either just trying to add in"},{"speaker":"[kassem]","startTime":3702.52,"endTime":3707.24,"body":"more exercises on a different day that I know I would recover faster from, Um, or"},{"speaker":"[kassem]","startTime":3707.8,"endTime":3712.6,"body":"saying hey if I know this. If I know, incorporating these exercises that do work for"},{"speaker":"[kassem]","startTime":3712.68,"endTime":3716.84,"body":"me, but they just put me out. It's like how how much V, Let's see how much volume."},{"speaker":"[bryan_boorstein]","startTime":3714.304,"endTime":3715.304,"body":"yeah, here,"},{"speaker":"[kassem]","startTime":3717.0,"endTime":3721.32,"body":"Let's like, let's let's r, P or Mike, Israel, tell the crap out of my ham strings."},{"speaker":"[kassem]","startTime":3721.48,"endTime":3725.16,"body":"And just like, let's just just keep adding sets right until I think it's"},{"speaker":"[kassem]","startTime":3725.24,"endTime":3729.88,"body":"unproductive. As long as it's not extending the length of of the soreness right,"},{"speaker":"[kassem]","startTime":3729.9,"endTime":3730.9,"body":"it's like Okay, if you're"},{"speaker":"[bryan_boorstein]","startTime":3730.504,"endTime":3731.504,"body":"yeah,"},{"speaker":"[kassem]","startTime":3730.92,"endTime":3734.84,"body":"more sore, that's fine. But if you're sore for longer then that might negatively"},{"speaker":"[kassem]","startTime":3735.0,"endTime":3738.84,"body":"impact the the training. But it's like okay. Let's just let's just see what happens"},{"speaker":"[kassem]","startTime":3739.0,"endTime":3743.16,"body":"and see how well you you progressed there right 'cause there will be like some"},{"speaker":"[kassem]","startTime":3743.32,"endTime":3746.68,"body":"people will just have. they'll have those exercise. Izesll, have those movements and"},{"speaker":"[kassem]","startTime":3746.76,"endTime":3750.6,"body":"likely that is. It's like Yeah, you're just getting a lot more of that stretch"},{"speaker":"[kassem]","startTime":3750.76,"endTime":3752.12,"body":"reflex. The other thing is"},{"speaker":"[bryan_boorstein]","startTime":3751.784,"endTime":3752.784,"body":"Mhm,"},{"speaker":"[kassem]","startTime":3752.36,"endTime":3756.92,"body":"you know the said principle right. Maybe the way to overcome that is simply to"},{"speaker":"[kassem]","startTime":3752.36,"endTime":3756.92,"body":"you know the said principle right. Maybe the way to overcome that is simply to"},{"speaker":"[kassem]","startTime":3757.0,"endTime":3760.84,"body":"actually challenge that right. So maybe the reason that you get so from doing two"},{"speaker":"[kassem]","startTime":3757.0,"endTime":3760.84,"body":"actually challenge that right. So maybe the reason that you get so from doing two"},{"speaker":"[kassem]","startTime":3760.92,"endTime":3764.52,"body":"sets of already else is because you've never done eight sets of Al else"},{"speaker":"[kassem]","startTime":3760.92,"endTime":3764.52,"body":"sets of already else is because you've never done eight sets of Al else"},{"speaker":"[bryan_boorstein]","startTime":3766.164,"endTime":3767.604,"body":"yeah, I know, I totally get"},{"speaker":"[kassem]","startTime":3767.18,"endTime":3768.18,"body":"right."},{"speaker":"[bryan_boorstein]","startTime":3767.764,"endTime":3771.604,"body":"that. I actually think you know the idea you you put out as well of of of"},{"speaker":"[bryan_boorstein]","startTime":3771.684,"endTime":3775.364,"body":"adding volume to the session and just seeing if that extends the soreness."},{"speaker":"[bryan_boorstein]","startTime":3775.844,"endTime":3778.644,"body":"that's a really interesting idea be cause. I've been kind of timid to do"},{"speaker":"[bryan_boorstein]","startTime":3778.724,"endTime":3781.844,"body":"that like I'll go to four or five sets and then I'm like Oho, I'm sor for"},{"speaker":"[bryan_boorstein]","startTime":3781.924,"endTime":3782.964,"body":"three days I probably shouldn't do"},{"speaker":"[kassem]","startTime":3782.78,"endTime":3783.78,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":3783.124,"endTime":3786.164,"body":"anymore. Um, so I actually like like that and then I like the idea of the"},{"speaker":"[bryan_boorstein]","startTime":3786.164,"endTime":3790.564,"body":"volume ramping like taking the Israel, and just kind of you know, as um as"},{"speaker":"[bryan_boorstein]","startTime":3790.644,"endTime":3794.884,"body":"you adapt, you get less sore so maybe that's an idea too, Like starting"},{"speaker":"[bryan_boorstein]","startTime":3795.044,"endTime":3797.604,"body":"with four sets and then five the next week, and six the next week, and"},{"speaker":"[bryan_boorstein]","startTime":3797.684,"endTime":3800.484,"body":"seven, and just kind of see where the the bottle neck is on there, So"},{"speaker":"[bryan_boorstein]","startTime":3800.564,"endTime":3802.404,"body":"that's awesome. I appreciate all that input."},{"speaker":"[kassem]","startTime":3802.12,"endTime":3806.76,"body":"Yeah, you might find if you bring your tolerance up to like A, If you just like Hey,"},{"speaker":"[kassem]","startTime":3807.08,"endTime":3811.72,"body":"now I'm doing this this just like sickening hamstring workout right now. If I go"},{"speaker":"[kassem]","startTime":3811.88,"endTime":3815.72,"body":"down to what would be more reasonable, maybe you would find that. Oh, now I actually"},{"speaker":"[kassem]","startTime":3816.04,"endTime":3818.36,"body":"do recover in two days. Right"},{"speaker":"[bryan_boorstein]","startTime":3818.504,"endTime":3819.504,"body":"M. Mhm,"},{"speaker":"[kassem]","startTime":3818.92,"endTime":3824.28,"body":"So, but until you really push that adaptation, then you, you're not going to know it"},{"speaker":"[kassem]","startTime":3824.04,"endTime":3826.92,"body":"might. It's like the same thing with your work capacity that you're talking about"},{"speaker":"[bryan_boorstein]","startTime":3826.664,"endTime":3827.664,"body":"Yeah,"},{"speaker":"[kassem]","startTime":3827.08,"endTime":3830.6,"body":"right. So if you never attack it directly, you don't really know how much better"},{"speaker":"[kassem]","startTime":3831.0,"endTime":3834.2,"body":"what type of adaptations you could get that in right cause you're always just kind"},{"speaker":"[kassem]","startTime":3834.28,"endTime":3835.96,"body":"of likendering it along."},{"speaker":"[bryan_boorstein]","startTime":3837.524,"endTime":3840.404,"body":"absolutely, Erin. What kind of thoughts you have on all that?"},{"speaker":"[aaron_straker]","startTime":3840.603,"endTime":3844.123,"body":"I do have a a little bit of a follow question to the the volume before"},{"speaker":"[aaron_straker]","startTime":3844.283,"endTime":3848.683,"body":"splitting it. So the one thing you said just recap is with splitting your"},{"speaker":"[aaron_straker]","startTime":3848.683,"endTime":3852.043,"body":"volume. If your total volumes too low. Splitting it, you know, Across two or"},{"speaker":"[aaron_straker]","startTime":3852.123,"endTime":3855.243,"body":"three, two or more sessions. I should say you might not really reach that"},{"speaker":"[aaron_straker]","startTime":3855.403,"endTime":3859.483,"body":"minimum threshold, you one per session, So I know it's obviously kind of a"},{"speaker":"[aaron_straker]","startTime":3859.483,"endTime":3863.643,"body":"hard question, the answer, and is obviously conxualent about. Where might you"},{"speaker":"[aaron_straker]","startTime":3863.803,"endTime":3868.683,"body":"say is an appropriate level for that threshold for a single session for"},{"speaker":"[aaron_straker]","startTime":3868.843,"endTime":3870.123,"body":"volume of a body part?"},{"speaker":"[kassem]","startTime":3870.44,"endTime":3875.56,"body":"Yeah, so I think absolute minimum is probably going to be four sets, but probably a"},{"speaker":"[kassem]","startTime":3875.64,"endTime":3881.16,"body":"more average minimum is gonna probably be six sets for a muscle group per per"},{"speaker":"[kassem]","startTime":3881.32,"endTime":3884.84,"body":"session, right like? And we're talking about for the purpose of herpertphy, right."},{"speaker":"[kassem]","startTime":3884.92,"endTime":3887.96,"body":"Obviously, if we're talking about body comp, then that's that's totally different"},{"speaker":"[kassem]","startTime":3888.12,"endTime":3892.04,"body":"right. But if we're talking about from a her perty stimulus, I would say you know,"},{"speaker":"[kassem]","startTime":3892.12,"endTime":3895.72,"body":"if I had gun to my head, have to put an absolute minimum. It'd be like four sets,"},{"speaker":"[kassem]","startTime":3895.8,"endTime":3898.52,"body":"and you better make like good sets. right, Um,"},{"speaker":"[kassem]","startTime":3899.64,"endTime":3903.88,"body":"versus like Okay, six sets is probably where more Pe more people are at, especially"},{"speaker":"[kassem]","startTime":3904.04,"endTime":3907.64,"body":"if you're using some sort of r, p, e or r, i, r. Right, like if you're using four"},{"speaker":"[kassem]","startTime":3907.8,"endTime":3912.2,"body":"sets, like one of those one to two of those sets is going to failure. Like like if"},{"speaker":"[kassem]","startTime":3912.36,"endTime":3917.56,"body":"to be able to get the quality out of that magnitude. But that in itself, pushing to"},{"speaker":"[kassem]","startTime":3917.64,"endTime":3921.32,"body":"failure can interfere with the frequency. right, because you might get a little bit"},{"speaker":"[kassem]","startTime":3921.48,"endTime":3925.08,"body":"more sore because you push a little bit closer to failure. Whereas it' like okay if"},{"speaker":"[kassem]","startTime":3925.08,"endTime":3929.64,"body":"I do six more moderate sets and I save a rep or two in the tank that my, even though"},{"speaker":"[kassem]","startTime":3929.8,"endTime":3932.92,"body":"did more volume Iing might be a little less sore right, So this is where. like that"},{"speaker":"[kassem]","startTime":3933.08,"endTime":3936.52,"body":"individual response can really be dependent. Right and same thing for exercise"},{"speaker":"[kassem]","startTime":3937.0,"endTime":3941.32,"body":"selection. Uh as well, right, Like the pendulum Squad is one for me, right. It's"},{"speaker":"[kassem]","startTime":3941.4,"endTime":3944.92,"body":"like it just doesn't matter. Like if it's a heavy day, a hard day, a lot ofcess."},{"speaker":"[kassem]","startTime":3945.16,"endTime":3949.0,"body":"Like if I do the pendulum, my quads are goingnna be sore right because it, just it"},{"speaker":"[kassem]","startTime":3949.08,"endTime":3953.96,"body":"just hits that position that way right. So it's like I just know like So if I'm"},{"speaker":"[kassem]","startTime":3954.12,"endTime":3957.4,"body":"gonna do it, I'm not going to like well, since it makes me for. I'm just go to try"},{"speaker":"[kassem]","startTime":3957.48,"endTime":3961.72,"body":"and do two sets. Like not, You're goingnna be sore right. so let's let's see. Let's"},{"speaker":"[kassem]","startTime":3961.96,"endTime":3965.56,"body":"get out of this the most that we can get out of this. Let's make the juice worth the"},{"speaker":"[kassem]","startTime":3965.56,"endTime":3972.04,"body":"squeeze. Um, so yeah, for absolute minimum six, probably more practical minimum. Uh,"},{"speaker":"[kassem]","startTime":3972.2,"endTime":3977.08,"body":"for most people right, so really I will start probably breaking up stuff when it's"},{"speaker":"[kassem]","startTime":3977.24,"endTime":3981.24,"body":"like you have to be basically needing over eight sets a week. right so 'cause I"},{"speaker":"[kassem]","startTime":3981.24,"endTime":3984.36,"body":"think for most people it's like if if we look at the research, it's like Okay. It's"},{"speaker":"[kassem]","startTime":3984.44,"endTime":3989.08,"body":"sixteen Cs a week is kind of, you know the minimum or whatever for most people for"},{"speaker":"[kassem]","startTime":3989.16,"endTime":3992.68,"body":"her perty right, So it's like all right for her perch view. Practically most people"},{"speaker":"[kassem]","startTime":3992.76,"endTime":3997.08,"body":"are going to be doing something between like sixteen and twenty sets for for a body"},{"speaker":"[kassem]","startTime":3997.24,"endTime":4000.92,"body":"part right, But then we have to look at the nuances like. Well, what if I'm doing"},{"speaker":"[kassem]","startTime":4001.16,"endTime":4005.48,"body":"exercises where you know? In one exercise I'm really buying the Cvicular pack and"},{"speaker":"[kassem]","startTime":4005.48,"endTime":4009.16,"body":"one exercise. I'm really bising the coststal pack. Do I countles different things or"},{"speaker":"[kassem]","startTime":4009.24,"endTime":4012.76,"body":"the same things? And so you kind of got to feel. You kind of got to go and see like"},{"speaker":"[kassem]","startTime":4012.92,"endTime":4016.68,"body":"Okay. Can I get away with more volume now because I'm dividing these things up"},{"speaker":"[kassem]","startTime":4016.84,"endTime":4019.88,"body":"right. Can I get what you know? Can I do two more sets of each or whatevercause?"},{"speaker":"[kassem]","startTime":4019.96,"endTime":4024.12,"body":"There's not as much you know, Crossover and that exercise versus like Okay? Maybe if"},{"speaker":"[kassem]","startTime":4024.12,"endTime":4027.64,"body":"you're doing, you know bis up curls you're not. You don't separate those out as much"},{"speaker":"[kassem]","startTime":4027.8,"endTime":4032.52,"body":"you know Et Ctera. So exercise election is going to play a. It's really going to"},{"speaker":"[kassem]","startTime":4032.6,"endTime":4035.96,"body":"muddy up those numbers right, which is why you know. Yeah, it's hard thing to put"},{"speaker":"[kassem]","startTime":4036.12,"endTime":4041.0,"body":"numbers too. Um, so just be cognizant of like Okay, If I'm adding two things"},{"speaker":"[kassem]","startTime":4041.32,"endTime":4045.64,"body":"together, Are they compounding in terms of like you know, two plus two equals four."},{"speaker":"[kassem]","startTime":4046.12,"endTime":4051.4,"body":"Or is it really like two plus two equals three and a half? Because they're not? They"},{"speaker":"[kassem]","startTime":4051.4,"endTime":4055.88,"body":"don't completely overlap That. If that makes sense right, as much as I hate to use"},{"speaker":"[kassem]","startTime":4056.04,"endTime":4058.44,"body":"that whole reference of like two po, two distnikels for"},{"speaker":"[aaron_straker]","startTime":4059.323,"endTime":4060.363,"body":"No, it makes perfect"},{"speaker":"[kassem]","startTime":4060.06,"endTime":4061.06,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":4060.523,"endTime":4064.443,"body":"sense in the one that thought that my mind comes. Since the rabbithole goes"},{"speaker":"[aaron_straker]","startTime":4064.603,"endTime":4068.443,"body":"deeper. there's always more so. I think it's fantastic cancer."},{"speaker":"[kassem]","startTime":4064.68,"endTime":4065.72,"body":"Mhm. yeah,"},{"speaker":"[kassem]","startTime":4067.98,"endTime":4068.98,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":4069.364,"endTime":4072.964,"body":"I want to ask about counting volume Because you reference, you know, four"},{"speaker":"[bryan_boorstein]","startTime":4073.204,"endTime":4075.284,"body":"sets in six sets and sixteen sets."},{"speaker":"[bryan_boorstein]","startTime":4076.404,"endTime":4080.804,"body":"So kind of using an example of of when you and I trained together, We did"},{"speaker":"[bryan_boorstein]","startTime":4081.044,"endTime":4085.524,"body":"like four circuits, four rounds of like a dual cable lateral ray than a"},{"speaker":"[bryan_boorstein]","startTime":4085.604,"endTime":4089.284,"body":"like dual cable front raise. and then we did some like rear det pull downs,"},{"speaker":"[bryan_boorstein]","startTime":4089.364,"endTime":4093.124,"body":"and we did that like four times with the increasing r. P. Up to like a"},{"speaker":"[bryan_boorstein]","startTime":4093.204,"endTime":4094.324,"body":"failure on the final set"},{"speaker":"[kassem]","startTime":4093.9,"endTime":4094.9,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":4094.484,"endTime":4098.004,"body":"for the most part, and then we did another circuit and this one had like"},{"speaker":"[bryan_boorstein]","startTime":4098.084,"endTime":4101.924,"body":"some interior delt presses and some like rear rose, and it had some like"},{"speaker":"[bryan_boorstein]","startTime":4102.004,"endTime":4104.724,"body":"arm stuff in there that was not related. but basically we,"},{"speaker":"[bryan_boorstein]","startTime":4106.084,"endTime":4110.484,"body":"we counted every one of those sets from r. p. six to r. P. Ten. We did like"},{"speaker":"[aaron_straker]","startTime":4106.763,"endTime":4225.083,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":4110.804,"endTime":4114.084,"body":"twenty five sets for shoulders, and then obviously there's like lateral in"},{"speaker":"[bryan_boorstein]","startTime":4114.164000000001,"endTime":4117.364,"body":"front and rear and like that. But what of those sets like when you're"},{"speaker":"[bryan_boorstein]","startTime":4117.523999999999,"endTime":4120.404,"body":"working from six to ten R, P and stuff like that. Like how many of these"},{"speaker":"[bryan_boorstein]","startTime":4120.404,"endTime":4122.324,"body":"sets are recounting as works sets?"},{"speaker":"[kassem]","startTime":4122.52,"endTime":4128.04,"body":"yeah. so I'm not gonna count a work set until I'm probably you know we'll say well"},{"speaker":"[kassem]","startTime":4128.2,"endTime":4130.84,"body":"over six. Like, I think that's the standard that you'll hear from most people in"},{"speaker":"[kassem]","startTime":4130.92,"endTime":4134.68,"body":"evidence. Bas. Like Okay, it's a six r, p, E or whatever. Um, I think you know that"},{"speaker":"[kassem]","startTime":4134.84,"endTime":4138.12,"body":"goes a l. a little bit higher as you become more advanced, so it's probably closer"},{"speaker":"[kassem]","startTime":4138.2,"endTime":4143.0,"body":"to like a seven so of all of those rounds Like I definitely wasn't. Uh, you know,"},{"speaker":"[kassem]","startTime":4143.24,"endTime":4147.96,"body":"counting that first set right, Whereas you following me and cut of seeing where the"},{"speaker":"[kassem]","startTime":4148.04,"endTime":4150.68,"body":"weights were or whatever like you were probably are you. Were. You were doing your"},{"speaker":"[kassem]","startTime":4150.76,"endTime":4153.48,"body":"working sets. like at the the very first one, right on a couple"},{"speaker":"[kassem]","startTime":4153.64,"endTime":4157.24,"body":"of those right. So we? We weren't training under the same conditions, right versus"},{"speaker":"[bryan_boorstein]","startTime":4153.684,"endTime":4155.124,"body":"second one? Yeah, yeah,"},{"speaker":"[kassem]","startTime":4157.48,"endTime":4160.92,"body":"like I was starting a we to, just like Hey, is this set up good or whatno? you?"},{"speaker":"[kassem]","startTime":4161.24,"endTime":4164.44,"body":"Okay? cool? Then you know it's like that first one. Like I took. like almost no rest"},{"speaker":"[kassem]","startTime":4164.84,"endTime":4167.4,"body":"between there or what? Not like it was. It was nothing that that was that. Well, it"},{"speaker":"[kassem]","startTime":4167.4,"endTime":4171.0,"body":"was my warm up right and then it's like Okay, maybe the second count and then when"},{"speaker":"[kassem]","startTime":4171.08,"endTime":4175.64,"body":"we're looking at something like the shoulder like I don't think like you can't count"},{"speaker":"[kassem]","startTime":4176.2,"endTime":4179.64,"body":"a row as front as as front delt volume"},{"speaker":"[kassem]","startTime":4179.8,"endTime":4183.32,"body":"right. So even though we call them shoulders right, so it's like okay. But like"},{"speaker":"[bryan_boorstein]","startTime":4179.844,"endTime":4181.044,"body":"no, for sure. sure,"},{"speaker":"[kassem]","startTime":4183.48,"endTime":4187.56,"body":"there's there's no. There's no instance where a motion that is literally the"},{"speaker":"[kassem]","startTime":4187.64,"endTime":4192.6,"body":"opposite of the other motion that those two count towards the same thing, right. So"},{"speaker":"[kassem]","startTime":4192.76,"endTime":4196.52,"body":"it's like just because we call them shoulders, that'd be like if we called chest and"},{"speaker":"[kassem]","startTime":4196.6,"endTime":4200.44,"body":"lats like pexs and latsa you. we just called that trunk day right And it's like"},{"speaker":"[kassem]","startTime":4200.52,"endTime":4204.36,"body":"Okay. So how many sets of trunk did you do? And it's like Well, No, like when I do"},{"speaker":"[kassem]","startTime":4204.44,"endTime":4208.2,"body":"the Dubell press, it doesn't count as a set of lats right. And so if I do a anti"},{"speaker":"[kassem]","startTime":4208.52,"endTime":4212.68,"body":"delt like press, it does not count as a you know upper back pull down just because"},{"speaker":"[kassem]","startTime":4213.0,"endTime":4217.72,"body":"from a nomclature perspective, we can call those all del toys just because they you"},{"speaker":"[kassem]","startTime":4217.58,"endTime":4218.58,"body":"know, share that"},{"speaker":"[kassem]","startTime":4218.44,"endTime":4221.88,"body":"categorical muscle. So I'm going to. I'm going to Ba. That's where. Like that whole"},{"speaker":"[bryan_boorstein]","startTime":4218.864,"endTime":4219.864,"body":"right right,"},{"speaker":"[kassem]","startTime":4221.96,"endTime":4225.08,"body":"two plus two plus floor thing comes in right, because it's like All right you, You"},{"speaker":"[kassem]","startTime":4225.16,"endTime":4230.12,"body":"know at what point in time do exercises overlap? and by how much and what time at"},{"speaker":"[kassem]","startTime":4230.2,"endTime":4235.8,"body":"what point do they not right? Because All right does a lateral raise count as front"},{"speaker":"[kassem]","startTime":4236.12,"endTime":4240.92,"body":"Delts Right? Is it close that close enough? It's definitely closer than the row"},{"speaker":"[kassem]","startTime":4241.56,"endTime":4246.28,"body":"right, So it's like Okay, So you could be like All right. So like if this is where"},{"speaker":"[kassem]","startTime":4246.44,"endTime":4250.28,"body":"it's like we're working on algorithms to kind of make calculating these stuff like"},{"speaker":"[kassem]","startTime":4250.36,"endTime":4253.8,"body":"saint, Because if you were to sit here and just think about it right, Like to do to"},{"speaker":"[kassem]","startTime":4253.88,"endTime":4257.88,"body":"write one program or evaluate one program would take you like half a day to like."},{"speaker":"[kassem]","startTime":4257.96,"endTime":4261.08,"body":"Just get through all of the things or whatever right and then you'd still probably"},{"speaker":"[kassem]","startTime":4261.32,"endTime":4265.4,"body":"be way off because it's like all right. So is a lateral raise? Is that ten percent"},{"speaker":"[kassem]","startTime":4265.64,"endTime":4269.64,"body":"volume towards the anteor delt? There is an antiri delt division on the lateral side"},{"speaker":"[bryan_boorstein]","startTime":4269.384,"endTime":4270.384,"body":"right,"},{"speaker":"[kassem]","startTime":4269.88,"endTime":4272.92,"body":"you know like. And so it's like getting in at all these new unances. You're getting"},{"speaker":"[kassem]","startTime":4273.08,"endTime":4276.84,"body":"the weeds. And it's like Okay, You just you get as close as you can to like you know"},{"speaker":"[kassem]","startTime":4277.48,"endTime":4281.72,"body":"you know counting this, and I think this is where exercise selection and specificity"},{"speaker":"[kassem]","startTime":4281.96,"endTime":4285.16,"body":"really helps make things easier. Because when you have a lot of exercises where they"},{"speaker":"[kassem]","startTime":4285.32,"endTime":4289.56,"body":"hit a whole bunch of muscles at once, you don't know. Like Okay. Well, you know how"},{"speaker":"[kassem]","startTime":4289.72,"endTime":4294.04,"body":"much was this pex versus delts, forersus tricepts in this press right. Do they all"},{"speaker":"[kassem]","startTime":4294.12,"endTime":4297.48,"body":"get equal or whatnot? And you know you could make the arguments and then you know"},{"speaker":"[kassem]","startTime":4297.56,"endTime":4301.0,"body":"one person might have you know a longer. Sh. you know humorous than another person"},{"speaker":"[kassem]","startTime":4301.08,"endTime":4304.2,"body":"and another person has a bigger rib cage. And so it, it's different for different"},{"speaker":"[kassem]","startTime":4304.36,"endTime":4308.36,"body":"people or whatever. So you, but basically get into an impossible. You know"},{"speaker":"[kassem]","startTime":4308.6,"endTime":4312.92,"body":"calculation to make where it's like, Okay, what if? instead of having an aneurysm I"},{"speaker":"[kassem]","startTime":4313.08,"endTime":4318.12,"body":"just focus on using a little bit of common sense and monitoring my progression."},{"speaker":"[aaron_straker]","startTime":4323.083,"endTime":4326.283,"body":"Yeah, I mean, I think you you su that up really really well, and especially"},{"speaker":"[aaron_straker]","startTime":4326.443,"endTime":4330.363,"body":"when it comes down to the individual vaability from person to person. It's"},{"speaker":"[aaron_straker]","startTime":4331.483,"endTime":4333.963,"body":"one one thing you said is really interesting is because I will find myself"},{"speaker":"[aaron_straker]","startTime":4334.443,"endTime":4337.243,"body":"well. This is kind of like that and I don't know. Depending on who you talk"},{"speaker":"[aaron_straker]","startTime":4337.403,"endTime":4340.523,"body":"to people, Count it you know differently. so yeah, everything you said there"},{"speaker":"[aaron_straker]","startTime":4340.683,"endTime":4341.963,"body":"makes perfect perfect sense."},{"speaker":"[aaron_straker]","startTime":4343.003,"endTime":4345.483,"body":"so I know we' kind of coming up on about like an hour"},{"speaker":"[aaron_straker]","startTime":4346.523,"endTime":4349.803,"body":"fifteen here. so I want to be superspective of your time. but before we hop"},{"speaker":"[aaron_straker]","startTime":4349.963,"endTime":4353.403,"body":"off, what I want to do is just please plug yourself to everyone where I can"},{"speaker":"[aaron_straker]","startTime":4353.483,"endTime":4357.163,"body":"find more information on you. That and one stuff, maybe a little bit of"},{"speaker":"[aaron_straker]","startTime":4357.403,"endTime":4361.563,"body":"information about any upcoming practical things like that. I know I missed"},{"speaker":"[aaron_straker]","startTime":4361.723,"endTime":4365.643,"body":"some and I was super sour be cause. I thought I wasn't going to be able to"},{"speaker":"[aaron_straker]","startTime":4365.643,"endTime":4367.483,"body":"come until next year. The Brian told me about"},{"speaker":"[aaron_straker]","startTime":4368.683,"endTime":4370.923,"body":"the December one, but let everyone. F."},{"speaker":"[kassem]","startTime":4371.24,"endTime":4376.36,"body":"Yeah, so we are um, mainly on inteiggram and Youtube, Um, So you can follow me,"},{"speaker":"[kassem]","startTime":4376.6,"endTime":4381.4,"body":"coach Cassum, Uh, I'm sure my name will be in the show notes or whatever, but it's k"},{"speaker":"[kassem]","startTime":4381.48,"endTime":4386.36,"body":"a s s e, m, Um, and then we have Uh. Our Youtube is just M one education. We also"},{"speaker":"[kassem]","startTime":4386.44,"endTime":4390.04,"body":"have n one education and one training, Uh on interogram, Basically the difference"},{"speaker":"[kassem]","startTime":4390.36,"endTime":4394.12,"body":"between those is and and and when education is where we're talking a little bit more"},{"speaker":"[kassem]","startTime":4394.2,"endTime":4398.12,"body":"in depth. So if you're if you're a big time enthusiast, if you're a coach, Um, you"},{"speaker":"[kassem]","startTime":4398.12,"endTime":4401.32,"body":"know, our courses are probably going to be something that is really practical for"},{"speaker":"[kassem]","startTime":4401.32,"endTime":4404.68,"body":"you. If you're just getting into this, then following the information that we have"},{"speaker":"[kassem]","startTime":4404.76,"endTime":4408.36,"body":"on the training or or a website, or you know that has the exercise library and the"},{"speaker":"[kassem]","startTime":4408.44,"endTime":4411.48,"body":"articles. That's where this's going to be a better place to start, and it's going to"},{"speaker":"[kassem]","startTime":4411.56,"endTime":4414.36,"body":"be a more like you know. Like monkey, see monkey. do like. Hey, here's the exercise."},{"speaker":"[kassem]","startTime":4414.68,"endTime":4418.04,"body":"Here's the cues and how to do it. You know, here's what it does and go, but it. you"},{"speaker":"[kassem]","startTime":4418.04,"endTime":4421.8,"body":"don't have to like you know, learn a bunch of anatomy terms or whatnot to understand"},{"speaker":"[kassem]","startTime":4421.96,"endTime":4425.64,"body":"the wise about things. So we, we're trying. We're trying to hit people wherever they"},{"speaker":"[kassem]","startTime":4425.72,"endTime":4429.32,"body":"happen to be at in in their fitness journey, And then you know the"},{"speaker":"[kassem]","startTime":4429.4,"endTime":4433.24,"body":"top tier thing that I think that you could do is to attend one of our live events So"},{"speaker":"[bryan_boorstein]","startTime":4429.524,"endTime":4433.524,"body":"and Wch just went out and in the middle of Bacata, you can com in a future"},{"speaker":"[kassem]","startTime":4433.32,"endTime":4437.64,"body":"basically that's where we get to actually get hands on with people. Show them. you"},{"speaker":"[bryan_boorstein]","startTime":4433.844,"endTime":4435.124,"body":"and'm trying to figure out what to do"},{"speaker":"[kassem]","startTime":4437.64,"endTime":4441.88,"body":"know the bio mechanics and the anatomy and multiple perspectives, and actually you"},{"speaker":"[kassem]","startTime":4441.96,"endTime":4445.08,"body":"know, Go from. All right. You're saying this in the classroom. You're seeing this on"},{"speaker":"[kassem]","startTime":4445.08,"endTime":4448.76,"body":"a skeleton and you're saying this on a live human. You're seeing this in exercises"},{"speaker":"[kassem]","startTime":4448.92,"endTime":4453.4,"body":"and now you're doing the exercises and you're helping coach and be coached by other"},{"speaker":"[kassem]","startTime":4453.64,"endTime":4458.36,"body":"people in those exercises. So it's basically just it. it's It's basically the best"},{"speaker":"[kassem]","startTime":4458.52,"endTime":4462.2,"body":"possible learning experience you could get for upgrading both of your understanding"},{"speaker":"[kassem]","startTime":4462.36,"endTime":4465.72,"body":"and the information, but also your ability to apply that information both as the"},{"speaker":"[kassem]","startTime":4465.8,"endTime":4467.96,"body":"athlete side and the coach side. I"},{"speaker":"[bryan_boorstein]","startTime":4467.544,"endTime":4468.544,"body":"seven."},{"speaker":"[kassem]","startTime":4467.96,"endTime":4471.72,"body":"think we're the only people that from a practical perspective is is that we, with"},{"speaker":"[kassem]","startTime":4472.12,"endTime":4475.08,"body":"the trainers and stuff that come here, they actually get to practice their coaching"},{"speaker":"[kassem]","startTime":4475.32,"endTime":4479.16,"body":"skills Like. in most places there's either no hands on component or you get a"},{"speaker":"[kassem]","startTime":4479.16,"endTime":4482.68,"body":"workout and it's like Okay. here's the workout. Just like Go do the workout. But"},{"speaker":"[kassem]","startTime":4482.84,"endTime":4486.6,"body":"when we' what we're focusing on is like Hey, I don't you know. you probably came"},{"speaker":"[kassem]","startTime":4486.76,"endTime":4491.08,"body":"here to upgrade your business and your coaching skills right. Probably more than you"},{"speaker":"[kassem]","startTime":4491.16,"endTime":4494.84,"body":"came to upgrade your own physique right. But let's at least make sure you canomplish"},{"speaker":"[kassem]","startTime":4495.08,"endTime":4498.6,"body":"both. But definitely let's make sure that you don't just leave here with. Well, you"},{"speaker":"[kassem]","startTime":4498.6,"endTime":4501.8,"body":"can do this exercise better. But you couldn't get any of your clients to do it"},{"speaker":"[kassem]","startTime":4501.88,"endTime":4505.4,"body":"better. You couldn't coach it better right. And so we make sure that we incorporate"},{"speaker":"[kassem]","startTime":4505.56,"endTime":4510.12,"body":"that kind of like that, full, um that learning experience. That kind of like covers"},{"speaker":"[kassem]","startTime":4510.28,"endTime":4513.8,"body":"all of your bases right, So you're learning at first, second and third person all"},{"speaker":"[kassem]","startTime":4513.94,"endTime":4514.94,"body":"over in that weekend."},{"speaker":"[aaron_straker]","startTime":4516.443,"endTime":4519.643,"body":"Yeah, I mean, I like I said. I am super excited. I andm putting my money from"},{"speaker":"[aaron_straker]","startTime":4519.723,"endTime":4523.243,"body":"my mouth is I willll see you next week, Cas, excited to learn from you and"},{"speaker":"[aaron_straker]","startTime":4523.323,"endTime":4526.683,"body":"the rest of the Unws to after someone, say thank you for coming on sharing"},{"speaker":"[aaron_straker]","startTime":4526.843,"endTime":4530.043,"body":"all this. You know, incredible information with Brian myself and all the"},{"speaker":"[aaron_straker]","startTime":4530.123,"endTime":4532.843,"body":"listeners and all the guys. we will talk to you next week."},{"speaker":"[kassem]","startTime":4532.54,"endTime":4533.54,"body":"It was a pleasure."}]}