{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":26.358,"endTime":27.798000000000002,"body":"Something to do with the connection,"},{"speaker":"[aaron_straker]","startTime":30.278,"endTime":33.638,"body":"Happy Tuesday. guys, welcome back to another episode of each train. Prosper"},{"speaker":"[aaron_straker]","startTime":34.038,"endTime":36.757999999999996,"body":"today, Brian and myself are going to go over some of our recent updates."},{"speaker":"[aaron_straker]","startTime":36.838,"endTime":40.598,"body":"We're going to talk a little bit about our favorite rear delt exercises and"},{"speaker":"[aaron_straker]","startTime":40.678,"endTime":43.878,"body":"then the majority of the episode will be discussing Briryan's upcoming"},{"speaker":"[aaron_straker]","startTime":44.278,"endTime":47.718,"body":"specialization cycle for hamstrings. I believe Brian. I'm not"},{"speaker":"[bryan_boorstein]","startTime":47.5,"endTime":48.5,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":47.798,"endTime":50.998000000000005,"body":"mistaken, but let's get into updates and then we' jump into all that. So"},{"speaker":"[aaron_straker]","startTime":50.858000000000004,"endTime":51.858000000000004,"body":"what's going on"},{"speaker":"[bryan_boorstein]","startTime":52.36,"endTime":57.16,"body":"yeah, so uh, I'm officially on the end of my strength cycle. now, um, I"},{"speaker":"[bryan_boorstein]","startTime":57.32,"endTime":60.04,"body":"just deemed it done. essentially. I, uh,"},{"speaker":"[bryan_boorstein]","startTime":61.08,"endTime":64.84,"body":"I've been having a lot of fatigue and this is like now, the fourth or fifth"},{"speaker":"[bryan_boorstein]","startTime":64.92,"endTime":69.32,"body":"week in a row that I talked about it, and so now with a little bit of"},{"speaker":"[bryan_boorstein]","startTime":69.47999999999999,"endTime":70.52000000000001,"body":"distance between,"},{"speaker":"[bryan_boorstein]","startTime":71.8,"endTime":77.08,"body":"you know, my first experience of this accumulated fatigue and then kind of"},{"speaker":"[bryan_boorstein]","startTime":77.24000000000001,"endTime":82.12,"body":"now, um, I've realized a few things and I think it has mostly come down to"},{"speaker":"[bryan_boorstein]","startTime":82.84,"endTime":87.88,"body":"going too heavy on the deadlift too early in the cycle, and um,"},{"speaker":"[bryan_boorstein]","startTime":89.8,"endTime":91.08,"body":"it's something. I, uh,"},{"speaker":"[bryan_boorstein]","startTime":92.52,"endTime":96.52,"body":"I probably should. I don't know if I should have known better like I was"},{"speaker":"[bryan_boorstein]","startTime":96.58,"endTime":97.58,"body":"going off of"},{"speaker":"[bryan_boorstein]","startTime":99.32,"endTime":103.56,"body":"subjective r p. E. It's just I when I pull a r. p E seven on the dead lift."},{"speaker":"[bryan_boorstein]","startTime":103.8,"endTime":108.2,"body":"I think that that the way that it taxes my system is as if I went to like a"},{"speaker":"[bryan_boorstein]","startTime":108.28,"endTime":112.68,"body":"ten on like seven other movements or something like that, Um, like one rep"},{"speaker":"[bryan_boorstein]","startTime":112.92,"endTime":116.92,"body":"at a seven is really hard. And then in prior weeks we had discussed Uh,"},{"speaker":"[bryan_boorstein]","startTime":117.16,"endTime":121.0,"body":"kind of that subsequent mistake I made where I pulled that the really fast"},{"speaker":"[bryan_boorstein]","startTime":121.16,"endTime":124.44,"body":"four sixty and I was like this is the best ever. I pulled for sixty and it"},{"speaker":"[bryan_boorstein]","startTime":124.52,"endTime":128.44,"body":"flew up, and then four days later I went in like p, r, my six rep, r de l,"},{"speaker":"[bryan_boorstein]","startTime":128.76,"endTime":132.6,"body":"and then since that point it's all been downhill. I. I don't think I've"},{"speaker":"[bryan_boorstein]","startTime":132.68,"endTime":137.64,"body":"deadlifted a single uh, actual session, as it was scripted in my program"},{"speaker":"[bryan_boorstein]","startTime":138.28,"endTime":144.12,"body":"Since that four sixty and then the r d l sequence, um. and on top of that"},{"speaker":"[bryan_boorstein]","startTime":144.6,"endTime":149.16,"body":"my sleep has just been completely awful the last two weeks like literally"},{"speaker":"[aaron_straker]","startTime":146.918,"endTime":265.238,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":149.32,"endTime":154.2,"body":"ten to fourteen days. It's been terrible and it. it makes me think about"},{"speaker":"[bryan_boorstein]","startTime":154.28,"endTime":155.88,"body":"the chicken and the egg thing of is,"},{"speaker":"[bryan_boorstein]","startTime":156.92,"endTime":161.8,"body":"is the sleep a result of this fatigue that I've caused myself from these"},{"speaker":"[bryan_boorstein]","startTime":161.96,"endTime":164.92,"body":"from the deadlifting and from the straing cycle. Or"},{"speaker":"[bryan_boorstein]","startTime":166.04,"endTime":169.0,"body":"is my strength cycle suffering because my sleep is bad"},{"speaker":"[bryan_boorstein]","startTime":169.66,"endTime":170.66,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":171.32,"endTime":176.12,"body":"it's probably a little bit of both. Uh, to be honest, but I have a feeling"},{"speaker":"[bryan_boorstein]","startTime":176.28,"endTime":179.88,"body":"just because the sleep thing is so was so sudden and so weird and it, it's"},{"speaker":"[bryan_boorstein]","startTime":179.9,"endTime":180.9,"body":"kind of started"},{"speaker":"[bryan_boorstein]","startTime":181.8,"endTime":185.96,"body":"started. you know, a week or two after all of that mess with the dead lifts"},{"speaker":"[bryan_boorstein]","startTime":186.6,"endTime":191.0,"body":"that, I kind of think I just did it to myself and I, the deadlift thing"},{"speaker":"[bryan_boorstein]","startTime":191.16,"endTime":195.64,"body":"just took too much out of me. and, Um, essentially the way that it's"},{"speaker":"[bryan_boorstein]","startTime":195.88,"endTime":199.56,"body":"affecting me is that I, I was like. I've always been someone that wakes up"},{"speaker":"[bryan_boorstein]","startTime":199.64,"endTime":202.12,"body":"in the middle of the night when I sleep. I can't remember the last time I"},{"speaker":"[bryan_boorstein]","startTime":202.12,"endTime":204.92,"body":"slept eight hours from beginning to end without waking up like I was"},{"speaker":"[bryan_boorstein]","startTime":205.0,"endTime":209.48,"body":"probably in high school, and uh, so I always wake up once or twice, but"},{"speaker":"[bryan_boorstein]","startTime":209.56,"endTime":212.92,"body":"I'll like stumble to the bathroom. I go. P. I stumble back to bed and I'm"},{"speaker":"[bryan_boorstein]","startTime":213.0,"endTime":216.36,"body":"back asleep within two minutes. It's not a big deal. Now what's happening"},{"speaker":"[bryan_boorstein]","startTime":216.52,"endTime":221.32,"body":"is I'm waking up three to six times a night and my temperature is always"},{"speaker":"[bryan_boorstein]","startTime":221.48,"endTime":225.88,"body":"off. I'm either hot or I'm too cold. Usually hot and then cold. Uh, and"},{"speaker":"[bryan_boorstein]","startTime":225.96,"endTime":228.68,"body":"then I can't fall back asleep because I'm like bothered by the temperature."},{"speaker":"[bryan_boorstein]","startTime":228.76,"endTime":231.48,"body":"I don't want to move and wake him up. I have things on my mind like"},{"speaker":"[bryan_boorstein]","startTime":231.56,"endTime":236.52,"body":"whatever it is. Um, and if I wake up after three thirty, I'm just up for"},{"speaker":"[bryan_boorstein]","startTime":236.52,"endTime":239.72,"body":"the day like there's no way after three thirty that I'm able to go back to"},{"speaker":"[bryan_boorstein]","startTime":239.72,"endTime":244.04,"body":"bed, So these are all like really odd things for me And there isn't"},{"speaker":"[bryan_boorstein]","startTime":244.2,"endTime":248.52,"body":"anything else going on in my life that would make me think that, uh that I,"},{"speaker":"[bryan_boorstein]","startTime":248.68,"endTime":251.8,"body":"that I sh that it would be a problem that that's real that I could relate"},{"speaker":"[bryan_boorstein]","startTime":251.88,"endTime":255.4,"body":"it to. Um, so I really just kind of relate it back to the dead lis thing"},{"speaker":"[bryan_boorstein]","startTime":255.48,"endTime":259.32,"body":"and I wonder if it's just too much like. Maybe it's not even like the"},{"speaker":"[bryan_boorstein]","startTime":259.4,"endTime":263.64,"body":"physical toll. but it's I can't get out of my head this psychological"},{"speaker":"[bryan_boorstein]","startTime":263.8,"endTime":267.56,"body":"arousal piece and how much that plays a role and how much it affects me."},{"speaker":"[bryan_boorstein]","startTime":268.28,"endTime":273.96000000000004,"body":"Um, and so like yesterday as I was going to go test my, my, my, one, wp,"},{"speaker":"[bryan_boorstein]","startTime":274.2,"endTime":277.8,"body":"uh, as I decided I wanted to do potentially at the end of this cycle."},{"speaker":"[bryan_boorstein]","startTime":278.84000000000003,"endTime":283.0,"body":"I, uh, I had to get like pretty aroused up just to do three sixty five,"},{"speaker":"[bryan_boorstein]","startTime":283.16,"endTime":286.84,"body":"which moved really well And then I was like getting myself aroused up and"},{"speaker":"[bryan_boorstein]","startTime":286.92,"endTime":289.88,"body":"was like Okay, Like four, oh five, r, p. e seven. This is my goal like"},{"speaker":"[bryan_boorstein]","startTime":290.04,"endTime":293.64,"body":"let's do this, and I like got aroused up and I unracked the bar and I was"},{"speaker":"[bryan_boorstein]","startTime":293.72,"endTime":297.56,"body":"just like not, fuck this, and I reacted again and I was like I don't need"},{"speaker":"[bryan_boorstein]","startTime":297.72,"endTime":301.8,"body":"it. I was like I'm I'm at a a place in my life where I'm like, slightly"},{"speaker":"[bryan_boorstein]","startTime":302.2,"endTime":306.68,"body":"discontent and slightly disappointed in myself for a messing the cycle up"},{"speaker":"[bryan_boorstein]","startTime":306.84,"endTime":310.6,"body":"potentially and be not seeing it through. Um, but then there's another side"},{"speaker":"[bryan_boorstein]","startTime":310.76,"endTime":315.24,"body":"of me that's like, really proud of myself for knowing that I'm in this"},{"speaker":"[bryan_boorstein]","startTime":315.4,"endTime":319.0,"body":"state of fatigue and that you know put, continuing to push further wouldn't"},{"speaker":"[bryan_boorstein]","startTime":319.08,"endTime":323.0,"body":"be a prudent move and could potentially put me even further down the hole."},{"speaker":"[bryan_boorstein]","startTime":323.16,"endTime":327.32,"body":"So I have a a bit of a balance of emotions here when it comes to the ending"},{"speaker":"[bryan_boorstein]","startTime":327.4,"endTime":331.72,"body":"of this strangth cycle. But um, I definitely learned some stuff, and I"},{"speaker":"[bryan_boorstein]","startTime":331.88,"endTime":337.32,"body":"think that at a minimum I, i realized that before all this fatigue hit me"},{"speaker":"[bryan_boorstein]","startTime":337.4,"endTime":341.16,"body":"that I had already matched the strength numbers that I wanted. Like you"},{"speaker":"[bryan_boorstein]","startTime":341.24,"endTime":344.44,"body":"know I was, I squatted three, eighty five, three, ninety, three, ninety"},{"speaker":"[bryan_boorstein]","startTime":344.6,"endTime":347.72,"body":"five. and they all moved very well and quickly, And"},{"speaker":"[bryan_boorstein]","startTime":349.16,"endTime":353.08,"body":"Um and I pulled a four sixty deadlift. That was the easiest four sixty I"},{"speaker":"[bryan_boorstein]","startTime":353.08,"endTime":356.2,"body":"ever pulled. And these are all in comparison to to where I was five years"},{"speaker":"[bryan_boorstein]","startTime":356.36,"endTime":361.0,"body":"ago, and at a body weight that was close to two hundred and ten pounds, and"},{"speaker":"[bryan_boorstein]","startTime":361.08,"endTime":365.4,"body":"now I'm in the low one nineties, so I'm about fifteen pounds less and still"},{"speaker":"[bryan_boorstein]","startTime":365.56,"endTime":369.88,"body":"moving the same weights that I was. then. So, um, I think eventually I'll"},{"speaker":"[bryan_boorstein]","startTime":369.96,"endTime":373.96,"body":"probably attack another strength cycle in a year or so, and I will have"},{"speaker":"[bryan_boorstein]","startTime":374.12,"endTime":378.44,"body":"learned a lot as far as what I can do and can't do in regards to to"},{"speaker":"[bryan_boorstein]","startTime":378.52,"endTime":384.04,"body":"deadlift specifically, But uh, overall, I call it a success, and uh, really"},{"speaker":"[bryan_boorstein]","startTime":384.28,"endTime":388.84,"body":"excited to to move into Diveretry. And I have a lot to discuss as far as"},{"speaker":"[bryan_boorstein]","startTime":388.92,"endTime":394.04,"body":"that goes in the episode as we continue, but that would kind of be the the"},{"speaker":"[bryan_boorstein]","startTime":395.08,"endTime":399.48,"body":"of the final thoughts that I have on the seven weeks of the strike cycle."},{"speaker":"[aaron_straker]","startTime":401.078,"endTime":403.078,"body":"Okay, so I have a world of"},{"speaker":"[aaron_straker]","startTime":403.018,"endTime":404.018,"body":"questions"},{"speaker":"[bryan_boorstein]","startTime":403.02,"endTime":404.02,"body":"Yes,"},{"speaker":"[aaron_straker]","startTime":404.998,"endTime":409.718,"body":"from what you just brought up, so I'd say that the most interesting thing to"},{"speaker":"[aaron_straker]","startTime":409.878,"endTime":414.038,"body":"me is that you still like I. I don't want to say. interesting. Um."},{"speaker":"[aaron_straker]","startTime":414.758,"endTime":418.118,"body":"impressive. I, I guess maybe impressive, maybe also a little bit, uh,"},{"speaker":"[aaron_straker]","startTime":418.198,"endTime":423.638,"body":"potentially negligent that you still con Continue to try and progress it with"},{"speaker":"[aaron_straker]","startTime":423.798,"endTime":429.478,"body":"the very obviously poor sleep. Um, It's so. I mean, that's kind of tying it"},{"speaker":"[aaron_straker]","startTime":429.558,"endTime":433.078,"body":"back to. Um. I, I mean we we. We bring up this phrase a lot, but like H."},{"speaker":"[aaron_straker]","startTime":433.158,"endTime":434.838,"body":"Pertrophy is such a forgiving adaptation"},{"speaker":"[bryan_boorstein]","startTime":434.54,"endTime":435.54,"body":"Mhm. Mhm."},{"speaker":"[aaron_straker]","startTime":434.998,"endTime":438.118,"body":"right when you your sleeps down and your' P in you and you're not feeling so"},{"speaker":"[aaron_straker]","startTime":438.198,"endTime":440.678,"body":"great, you can just reroduce low. You reduce slowad. You still take it to"},{"speaker":"[aaron_straker]","startTime":440.758,"endTime":443.958,"body":"like a similar r. R. You can may be ch, changing out movements to more"},{"speaker":"[aaron_straker]","startTime":444.278,"endTime":447.798,"body":"stimulative, less fatiguing movements. When you're trying to get strong in a"},{"speaker":"[aaron_straker]","startTime":447.798,"endTime":450.678,"body":"back squat. you can't be like all. I'm just going to the leg extension and"},{"speaker":"[aaron_straker]","startTime":450.678,"endTime":451.878,"body":"you know a little bit more day"},{"speaker":"[bryan_boorstein]","startTime":451.66,"endTime":452.66,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":452.118,"endTime":455.638,"body":"like a re foot elevated with it' like No, you need to back squat in in match."},{"speaker":"[aaron_straker]","startTime":455.798,"endTime":458.038,"body":"you know intensities and type of things. So"},{"speaker":"[aaron_straker]","startTime":459.158,"endTime":462.918,"body":"I, I mean the glaring thing to music. What is going on to sleep? So if if it"},{"speaker":"[aaron_straker]","startTime":462.998,"endTime":465.958,"body":"truly is like you know business is good. relationships are good. All these"},{"speaker":"[aaron_straker]","startTime":466.038,"endTime":469.558,"body":"other, kind of maybe emotional, seemingly less obvious aspects of your life."},{"speaker":"[aaron_straker]","startTime":469.638,"endTime":473.478,"body":"you're checking in the box. There. There's a reason s sleep is is tanked. Um,"},{"speaker":"[aaron_straker]","startTime":473.718,"endTime":478.038,"body":"The temperature thing is a big one, so that one could be a little bit harder"},{"speaker":"[aaron_straker]","startTime":478.198,"endTime":481.878,"body":"to control. I don't know Kim's standpoint. You know, type of thing I kind of"},{"speaker":"[aaron_straker]","startTime":481.958,"endTime":485.078,"body":"will put my foot down and be like I'm I'm putting the a C at sixty five Like"},{"speaker":"[aaron_straker]","startTime":485.238,"endTime":487.878,"body":"that's what I'm going to do. Type of deal. You might lose that battle."},{"speaker":"[aaron_straker]","startTime":488.038,"endTime":491.638,"body":"Fortunately, I've won it. There is something called a a chili pad"},{"speaker":"[bryan_boorstein]","startTime":491.18,"endTime":492.18,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":491.798,"endTime":494.838,"body":"where you kind of and you can do it on like you know individual sides of the"},{"speaker":"[aaron_straker]","startTime":494.838,"endTime":498.438,"body":"bed, So that could be something. I just know that like I'm a very"},{"speaker":"[aaron_straker]","startTime":499.558,"endTime":503.238,"body":"sleep or sorry, temperature sensitive sleeper. If it gets too hot like I just"},{"speaker":"[aaron_straker]","startTime":503.238,"endTime":506.918,"body":"can't fuck and sleep. I'm just I'm I'm miserable. I like it and I sleep"},{"speaker":"[aaron_straker]","startTime":507.238,"endTime":510.518,"body":"really really well when it's cold. I just know this, Um, and there is some"},{"speaker":"[aaron_straker]","startTime":510.598,"endTime":514.038,"body":"research to back that, so that's one thing. You could look at another thing"},{"speaker":"[aaron_straker]","startTime":514.198,"endTime":517.158,"body":"what I would recommend and this is what I will generally do with clients,"},{"speaker":"[aaron_straker]","startTime":517.238,"endTime":520.518,"body":"like if people are sleeping like, really really poorly, and it could be maybe"},{"speaker":"[aaron_straker]","startTime":520.838,"endTime":523.6379999999999,"body":"work stresses like really, really picked up or something like that or"},{"speaker":"[aaron_straker]","startTime":523.9580000000001,"endTime":527.238,"body":"training. I'm going to come in and just uh, kind of hit them pretty hard with"},{"speaker":"[aaron_straker]","startTime":527.318,"endTime":532.038,"body":"adaptigences, So like in in Ashrognda, specifically, I uses product um from"},{"speaker":"[aaron_straker]","startTime":532.198,"endTime":535.078,"body":"new ethics called quaiese. It's kind of like a little bit of like a"},{"speaker":"[aaron_straker]","startTime":535.078,"endTime":538.518,"body":"sledgehammer approach, but I'll do that and then they also have a product"},{"speaker":"[aaron_straker]","startTime":538.758,"endTime":544.198,"body":"called Lipozoma, Relax, and that is like the one two sleep combination like."},{"speaker":"[aaron_straker]","startTime":544.278,"endTime":548.358,"body":"I've used that with multiple multiple clients myself when people and people"},{"speaker":"[aaron_straker]","startTime":548.518,"endTime":552.118,"body":"have like report like. I've never slept so good in my entire life. and it's"},{"speaker":"[aaron_straker]","startTime":552.278,"endTime":556.358,"body":"different than like a. like. um, like a robotuscan type sleeper. You know"},{"speaker":"[aaron_straker]","startTime":556.438,"endTime":558.918,"body":"something like that where it just like knocks you down, but you feel like"},{"speaker":"[aaron_straker]","startTime":558.998,"endTime":562.598,"body":"you're drolling it all over yourself and that type of shit. Uh, so it's"},{"speaker":"[aaron_straker]","startTime":563.078,"endTime":565.158,"body":"definitely just like a restful sleep. So that's"},{"speaker":"[bryan_boorstein]","startTime":564.86,"endTime":565.86,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":565.318,"endTime":568.198,"body":"something that we can talk about off air, because at this point you just want"},{"speaker":"[aaron_straker]","startTime":568.278,"endTime":571.318,"body":"to restore sleep. and if you need something to bridge a gap for a month until"},{"speaker":"[aaron_straker]","startTime":571.478,"endTime":575.638,"body":"you can kind of figure it out by all means. Um, I think that would be very"},{"speaker":"[aaron_straker]","startTime":575.878,"endTime":579.078,"body":"very beneficial for you personally. there. Hu."},{"speaker":"[bryan_boorstein]","startTime":578.44,"endTime":580.28,"body":"uh, very quick. the lader jump in"},{"speaker":"[aaron_straker]","startTime":580.058,"endTime":581.058,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":580.44,"endTime":581.48,"body":"before you. You cover everything"},{"speaker":"[bryan_boorstein]","startTime":582.6,"endTime":586.12,"body":"temperature, so usually the temperature isn't an issue for me because I do"},{"speaker":"[bryan_boorstein]","startTime":586.2,"endTime":588.84,"body":"keep the house at like sixty seven or sixty eight at night and that's"},{"speaker":"[bryan_boorstein]","startTime":588.92,"endTime":592.92,"body":"pretty good for me. This temperature thing is just since the sleep has been"},{"speaker":"[bryan_boorstein]","startTime":592.92,"endTime":595.8,"body":"disrupted. So there's it's again, like a sign of like, maybe something"},{"speaker":"[bryan_boorstein]","startTime":595.96,"endTime":599.16,"body":"being disrupted internally with like my hormone function or something along"},{"speaker":"[bryan_boorstein]","startTime":599.02,"endTime":600.02,"body":"those lines."},{"speaker":"[bryan_boorstein]","startTime":601.0,"endTime":602.2,"body":"Yeah, you ever thought on that,"},{"speaker":"[aaron_straker]","startTime":603.258,"endTime":604.258,"body":"no,"},{"speaker":"[bryan_boorstein]","startTime":603.8,"endTime":605.16,"body":"Okay? That makes sense. Yeah,"},{"speaker":"[aaron_straker]","startTime":603.958,"endTime":607.398,"body":"I mean that's that's that's good. I, it. it's a. It's a okay, We that. it's"},{"speaker":"[aaron_straker]","startTime":607.418,"endTime":608.418,"body":"probably not that type"},{"speaker":"[bryan_boorstein]","startTime":607.9,"endTime":608.9,"body":"yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":608.438,"endTime":611.798,"body":"of thing. The other thing is when you, when you said, like when I'll wake up"},{"speaker":"[aaron_straker]","startTime":611.798,"endTime":616.438,"body":"at three a M. And then I'm just like up. Uh, That is often times early"},{"speaker":"[aaron_straker]","startTime":616.698,"endTime":617.698,"body":"quarter all peeking."},{"speaker":"[bryan_boorstein]","startTime":617.18,"endTime":618.18,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":617.718,"endTime":619.318,"body":"'cause course is all. what's what is what wakes"},{"speaker":"[bryan_boorstein]","startTime":618.86,"endTime":619.86,"body":"right."},{"speaker":"[aaron_straker]","startTime":619.398,"endTime":622.118,"body":"us up rightright. It slowly begins to to rise throughout the night. It"},{"speaker":"[aaron_straker]","startTime":622.198,"endTime":625.478,"body":"reaches a threshold where our body, you know, wakes up type of thing, And"},{"speaker":"[aaron_straker]","startTime":625.558,"endTime":628.758,"body":"that's another one when people are when clients were por to me. I'm I'm"},{"speaker":"[aaron_straker]","startTime":628.838,"endTime":632.438,"body":"waking up at like four a M. and I'm like wired and up. It's generally an El."},{"speaker":"[aaron_straker]","startTime":632.838,"endTime":636.118,"body":"Like your. Your court is alls peaking earlier, so it could be training"},{"speaker":"[bryan_boorstein]","startTime":635.98,"endTime":636.98,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":636.278,"endTime":641.638,"body":"induced, right. Um. which is interesting because generally it's not as common"},{"speaker":"[aaron_straker]","startTime":642.758,"endTime":648.438,"body":"in a lot of people where it is like just training. It's usually like Oh, it's"},{"speaker":"[aaron_straker]","startTime":648.518,"endTime":652.198,"body":"you know, quarter end at work and I'm getting my fucking dick pushed the"},{"speaker":"[aaron_straker]","startTime":652.278,"endTime":654.838,"body":"ground with you know work load. I'm having you know"},{"speaker":"[bryan_boorstein]","startTime":654.62,"endTime":655.62,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":654.998,"endTime":658.438,"body":"relationship Tr. It's generally like a few things kind of peaking at once"},{"speaker":"[aaron_straker]","startTime":658.678,"endTime":662.038,"body":"where people's stress is building. Um. It could also be a couple of other"},{"speaker":"[aaron_straker]","startTime":662.198,"endTime":666.118,"body":"factors right, so we know that like melotonin is, uh, like counter regulatory"},{"speaker":"[aaron_straker]","startTime":666.278,"endTime":670.198,"body":"with with quadtazal, So you might be. something might be going on. Maybe"},{"speaker":"[aaron_straker]","startTime":670.358,"endTime":673.958,"body":"you're just like. maybe your screen time is creeping into the evening or"},{"speaker":"[aaron_straker]","startTime":674.038,"endTime":677.158,"body":"something like that where your natural melottona production is not. You know"},{"speaker":"[aaron_straker]","startTime":677.318,"endTime":681.158,"body":"where it used to be before, Um. It could also be testoster and regulated too"},{"speaker":"[aaron_straker]","startTime":681.158,"endTime":685.798,"body":"be cause. testosterone is another. Uh. it's uh. It works Um, opposite of of"},{"speaker":"[aaron_straker]","startTime":685.958,"endTime":689.398,"body":"Quatazal as well, so I mean, you could you could take a four point quarters"},{"speaker":"[aaron_straker]","startTime":689.478,"endTime":692.998,"body":"all saliva test if you wanted to do that and see really what's going on with"},{"speaker":"[aaron_straker]","startTime":693.078,"endTime":696.518,"body":"that curve. Um. but I would go the opposite routes first before going down"},{"speaker":"[aaron_straker]","startTime":696.598,"endTime":700.038,"body":"the testing because it could be. Hey, you know, maybe stresses really has"},{"speaker":"[aaron_straker]","startTime":700.198,"endTime":705.158,"body":"just peaked a lot from the from the strength training Um phase are are are"},{"speaker":"[aaron_straker]","startTime":705.318,"endTime":708.598,"body":"block. and if you can kind of bridge that with some like Ashroganda and"},{"speaker":"[bryan_boorstein]","startTime":708.3,"endTime":709.3,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":708.598,"endTime":713.158,"body":"adaptins, and some you know, um, um, what's the word? I'm looking for?"},{"speaker":"[aaron_straker]","startTime":713.478,"endTime":716.758,"body":"herbal, kind of sleep help for like three weeks to four weeks to get you"},{"speaker":"[aaron_straker]","startTime":716.918,"endTime":719.798,"body":"restored again and then where things will kind of level out on their own."},{"speaker":"[aaron_straker]","startTime":720.038,"endTime":723.078,"body":"That's probably what I would do first before moving into testing."},{"speaker":"[bryan_boorstein]","startTime":722.76,"endTime":725.96,"body":"Yeah, you know what's interesting about it though, Is that like? the sleep"},{"speaker":"[bryan_boorstein]","startTime":726.2,"endTime":727.56,"body":"thing is just"},{"speaker":"[bryan_boorstein]","startTime":728.76,"endTime":733.88,"body":"like the last three or four hours of my sleep cycle, So I fall asleep so"},{"speaker":"[bryan_boorstein]","startTime":734.12,"endTime":737.96,"body":"easily and so hard at like eight thirty? I literally am just"},{"speaker":"[aaron_straker]","startTime":737.818,"endTime":738.818,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":738.04,"endTime":740.76,"body":"sitting there watching Tv and then I'm out and the next thing I know, its"},{"speaker":"[bryan_boorstein]","startTime":740.84,"endTime":744.12,"body":"twelve thirty and I'm just up going pe. And'm like where did the last four"},{"speaker":"[bryan_boorstein]","startTime":744.2,"endTime":747.64,"body":"hours going? I mean the exact same position that I fell asleep in, so I'm"},{"speaker":"[bryan_boorstein]","startTime":747.8,"endTime":751.08,"body":"getting like some really really high quality sleep in like the first four"},{"speaker":"[bryan_boorstein]","startTime":751.32,"endTime":754.6,"body":"hours. And then I think it's like that back half that I'm struggling with."},{"speaker":"[bryan_boorstein]","startTime":755.08,"endTime":758.76,"body":"Um, so maybe that is like some early cordical and stuff like that too, but"},{"speaker":"[bryan_boorstein]","startTime":758.7,"endTime":759.7,"body":"I mean it does,"},{"speaker":"[aaron_straker]","startTime":759.178,"endTime":760.178,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":759.88,"endTime":763.64,"body":"from from what I can tell, like it seems like I induceed this on myself"},{"speaker":"[bryan_boorstein]","startTime":763.88,"endTime":768.04,"body":"from the training thing because I always like one to two times a night,"},{"speaker":"[bryan_boorstein]","startTime":768.28,"endTime":771.8,"body":"like right back to sleep, like whenever I'm training hypertrophy, that's"},{"speaker":"[bryan_boorstein]","startTime":771.96,"endTime":777.0,"body":"just the way it is like you know, V, uh, mitigating outside stresses like"},{"speaker":"[bryan_boorstein]","startTime":777.0,"endTime":779.48,"body":"you mentioned, like lifestyle things. But but when it comes to just"},{"speaker":"[bryan_boorstein]","startTime":779.56,"endTime":782.68,"body":"training like I just sleep well if I'm doing hypertrophy work. So there's"},{"speaker":"[bryan_boorstein]","startTime":782.84,"endTime":787.64,"body":"something about what I did to myself within the stimulus of this specific"},{"speaker":"[bryan_boorstein]","startTime":788.04,"endTime":792.76,"body":"cycle that I think has had that that impact on me. And uh, I guess it's"},{"speaker":"[bryan_boorstein]","startTime":792.84,"endTime":796.28,"body":"just something to learn from and know that a four sixty dead left, even if"},{"speaker":"[bryan_boorstein]","startTime":796.28,"endTime":800.84,"body":"it moves fast is significantly more fatiguing than I think it is. Um, so"},{"speaker":"[bryan_boorstein]","startTime":801.0,"endTime":804.28,"body":"maybe you know I'm staying at four o five instead of four sixty, and then"},{"speaker":"[bryan_boorstein]","startTime":804.28,"endTime":807.64,"body":"I'm doing my back off sets at like three thirty instead of at four oh five."},{"speaker":"[bryan_boorstein]","startTime":807.8,"endTime":810.76,"body":"You know so, Um, things like that could go a long way. I think in"},{"speaker":"[bryan_boorstein]","startTime":810.84,"endTime":811.96,"body":"preserving me going forward,"},{"speaker":"[aaron_straker]","startTime":812.998,"endTime":817.958,"body":"it could have been one of those things where like physically, you are capable"},{"speaker":"[aaron_straker]","startTime":818.278,"endTime":820.278,"body":"of moving those weights. but your"},{"speaker":"[bryan_boorstein]","startTime":819.98,"endTime":820.98,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":820.438,"endTime":825.558,"body":"body was not necessarily prepared for that intensity at that kind of um"},{"speaker":"[aaron_straker]","startTime":826.358,"endTime":828.598,"body":"frequency that quickly. So"},{"speaker":"[bryan_boorstein]","startTime":826.68,"endTime":829.24,"body":"Mhm, Yeah, the frequency is a huge one."},{"speaker":"[aaron_straker]","startTime":829.958,"endTime":833.958,"body":"this was. This is like one of my Uh notes. This week, I did a narly hike with"},{"speaker":"[aaron_straker]","startTime":834.038,"endTime":837.958,"body":"one of my clients on Sunday. It was like basically like rock scrambling. It"},{"speaker":"[aaron_straker]","startTime":837.958,"endTime":841.558,"body":"was like a twenty six, twenty seven hundred foot elevation change"},{"speaker":"[bryan_boorstein]","startTime":840.36,"endTime":842.04,"body":"Oh yeah, I saw those pictures."},{"speaker":"[aaron_straker]","startTime":842.998,"endTime":847.558,"body":"and like physically, I could do it, you know, and then later that day my body"},{"speaker":"[aaron_straker]","startTime":847.718,"endTime":849.878,"body":"was like We are not okay"},{"speaker":"[aaron_straker]","startTime":850.998,"endTime":852.678,"body":"with What the hell Did you"},{"speaker":"[bryan_boorstein]","startTime":852.38,"endTime":853.38,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":852.838,"endTime":855.238,"body":"just do Because I'm not in like"},{"speaker":"[aaron_straker]","startTime":856.278,"endTime":860.838,"body":"that type of shape to be doing that type of stuff. So that could be one of"},{"speaker":"[aaron_straker]","startTime":860.838,"endTime":864.278,"body":"the things like That's the benefit of you know, like this style of training"},{"speaker":"[aaron_straker]","startTime":864.438,"endTime":866.838,"body":"and you know how are you are physically"},{"speaker":"[bryan_boorstein]","startTime":866.58,"endTime":867.58,"body":"Mm,"},{"speaker":"[aaron_straker]","startTime":866.998,"endTime":872.038,"body":"capable. but you may not be actually like, prepared for the repercussions of"},{"speaker":"[aaron_straker]","startTime":872.118,"endTime":875.958,"body":"what comes from performing that you know, capability type of thing,"},{"speaker":"[bryan_boorstein]","startTime":875.16,"endTime":877.56,"body":"it's like the downstream effect on the nervous system."},{"speaker":"[bryan_boorstein]","startTime":878.76,"endTime":881.4,"body":"Yeah, cause that's the way it feels to me like I feel like"},{"speaker":"[bryan_boorstein]","startTime":882.84,"endTime":886.2,"body":"this. Yeah, it feels quarter soly like it. Kind of. do you know that like"},{"speaker":"[bryan_boorstein]","startTime":886.28,"endTime":889.64,"body":"nervy feeling where you're just like, kind of like extra alert for no"},{"speaker":"[bryan_boorstein]","startTime":889.72,"endTime":891.24,"body":"reason. kind of thing. Yeah, its."},{"speaker":"[aaron_straker]","startTime":890.938,"endTime":891.938,"body":"Mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":891.32,"endTime":894.44,"body":"it's a weird feeling, but I feel like that. I. I. I feel like that happen."},{"speaker":"[bryan_boorstein]","startTime":894.76,"endTime":899.64,"body":"So um, it's it's all very interesting and ultimately, I'm just really glad"},{"speaker":"[bryan_boorstein]","startTime":899.8,"endTime":904.52,"body":"to be moving on and uh and going back into Haveperry work. And uh, did I"},{"speaker":"[bryan_boorstein]","startTime":904.6,"endTime":907.32,"body":"mention that? Did I tell you? I can't remember if I told you yet that I"},{"speaker":"[bryan_boorstein]","startTime":907.48,"endTime":909.8,"body":"signed up for the Enon Practical next week. I did right."},{"speaker":"[aaron_straker]","startTime":910.358,"endTime":913.798,"body":"Yeah, but it's like the week after the one that I cause, I, I leave tomorrow."},{"speaker":"[bryan_boorstein]","startTime":910.52,"endTime":914.68,"body":"Yeah, yeah, the week after you're doing it. Yeah, yeah, so Aarin's doing"},{"speaker":"[bryan_boorstein]","startTime":914.76,"endTime":917.96,"body":"the En one practical this week and we're going to grab dinner and hang out"},{"speaker":"[bryan_boorstein]","startTime":918.04,"endTime":922.28,"body":"a little bit while he's in town, and then the very next week I am. Uh, I'm"},{"speaker":"[bryan_boorstein]","startTime":922.44,"endTime":925.16,"body":"going to be doing the practical too, so it's wild that En one has them and"},{"speaker":"[bryan_boorstein]","startTime":925.24,"endTime":929.96,"body":"back to back weeks. but um, but you also have it an n C of it."},{"speaker":"[aaron_straker]","startTime":931.478,"endTime":935.478,"body":"Yeah, So and then the like, I guess the week you're at and one we come back"},{"speaker":"[aaron_straker]","startTime":935.718,"endTime":939.798,"body":"and then have like three days you know, back to normal. See and and work and"},{"speaker":"[aaron_straker]","startTime":939.798,"endTime":943.238,"body":"then there's an n. c. I, which is a nutrition coaching institute in Jason"},{"speaker":"[bryan_boorstein]","startTime":943.22,"endTime":944.22,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":943.398,"endTime":947.158,"body":"Phillips here in Scottsdale, and we're like already here. You know Why not go"},{"speaker":"[aaron_straker]","startTime":947.318,"endTime":948.758,"body":"and do some networking and"},{"speaker":"[bryan_boorstein]","startTime":948.38,"endTime":949.38,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":948.838,"endTime":952.598,"body":"learn stuff. So I'm excited for that too, So I mean anyone you know is on Uh,"},{"speaker":"[aaron_straker]","startTime":952.678,"endTime":956.038,"body":"on the pot gas, Listening. If if you'll be in town for that and you want to"},{"speaker":"[aaron_straker]","startTime":956.118,"endTime":959.638,"body":"maybe get some coffee, lift some weights. send me a message on inigram, and"},{"speaker":"[aaron_straker]","startTime":959.458,"endTime":960.458,"body":"we will do that."},{"speaker":"[bryan_boorstein]","startTime":959.96,"endTime":961.48,"body":"that's awesome. very cool."},{"speaker":"[aaron_straker]","startTime":962.618,"endTime":963.618,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":964.358,"endTime":967.638,"body":"speaking of sleep, rightight, I have a little bit of a sleep update, so I've"},{"speaker":"[aaron_straker]","startTime":967.798,"endTime":972.838,"body":"kind of like in the back of my mind back of hand, kind of known this, but I"},{"speaker":"[aaron_straker]","startTime":973.078,"endTime":977.318,"body":"really solidified it this week and I purposefully attempted it again last"},{"speaker":"[aaron_straker]","startTime":977.478,"endTime":981.158,"body":"night just to see if it was like a fluke or not. I am someone that just like"},{"speaker":"[aaron_straker]","startTime":981.318,"endTime":985.398,"body":"does not. I don't know if metabollize is necessarily the correct word, but"},{"speaker":"[aaron_straker]","startTime":985.958,"endTime":991.078,"body":"metaboze meloton, and well, like I can take, I'll take meloton in, and I am"},{"speaker":"[aaron_straker]","startTime":991.238,"endTime":994.998,"body":"like groggy at shit in the morning, and like do not want to get out of bed"},{"speaker":"[aaron_straker]","startTime":995.158,"endTime":998.438,"body":"And that is very, very uncharacteristic of me. So I'm like one of those"},{"speaker":"[aaron_straker]","startTime":998.598,"endTime":1002.358,"body":"people like six fifteen, six thirty. I'm like up, you know, popped out of"},{"speaker":"[aaron_straker]","startTime":1002.358,"endTime":1005.878,"body":"bed, ready to go, Like, excited for the day. In the last two days I took"},{"speaker":"[aaron_straker]","startTime":1006.038,"endTime":1009.558,"body":"Meloton in because on Sunday I wanted to go to bed super early because I was"},{"speaker":"[aaron_straker]","startTime":1009.498,"endTime":1010.498,"body":"so beat up"},{"speaker":"[bryan_boorstein]","startTime":1009.9,"endTime":1010.9,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1010.358,"endTime":1014.518,"body":"from that hike, so I took it and then yesterday I think I think I su to like"},{"speaker":"[aaron_straker]","startTime":1014.598,"endTime":1018.198,"body":"eight yesterday, which I mean, that's an hour. that's you know, ninety to a"},{"speaker":"[aaron_straker]","startTime":1018.278,"endTime":1021.718,"body":"hundred minutes longer than I normally sleep. And I went to bed earlier and"},{"speaker":"[aaron_straker]","startTime":1021.798,"endTime":1026.6779999999999,"body":"then last night I did it again. and I, actually, so I've been. You know, Um,"},{"speaker":"[aaron_straker]","startTime":1027.078,"endTime":1030.278,"body":"putting my money where my mouth is, I keep my phone plugged in charge in the"},{"speaker":"[aaron_straker]","startTime":1030.278,"endTime":1033.958,"body":"kitchen right, not in the bedroom. I got up this morning, went and walked to"},{"speaker":"[aaron_straker]","startTime":1033.958,"endTime":1037.638,"body":"the kitchen, turned my phone alarm off and then fucking went back to bed And"},{"speaker":"[aaron_straker]","startTime":1037.498,"endTime":1038.498,"body":"that's like."},{"speaker":"[bryan_boorstein]","startTime":1038.94,"endTime":1039.94,"body":"That's like"},{"speaker":"[aaron_straker]","startTime":1039.3980000000001,"endTime":1040.838,"body":"It's like commitment to do"},{"speaker":"[aaron_straker]","startTime":1040.998,"endTime":1045.558,"body":"that to get up and go turned off with the yeah. Yeah, and I was just like my"},{"speaker":"[bryan_boorstein]","startTime":1041.0,"endTime":1043.48,"body":"college hungover actions there."},{"speaker":"[aaron_straker]","startTime":1045.7179999999998,"endTime":1048.758,"body":"like. and then even just like brushing my teeth, I was like. I'm still like"},{"speaker":"[aaron_straker]","startTime":1048.838,"endTime":1052.278,"body":"eighty percent asleep. but I need to get up and start the day and it's only"},{"speaker":"[aaron_straker]","startTime":1052.438,"endTime":1055.638,"body":"taking five milligrams. Um, you can. There are sometimes where we can find it"},{"speaker":"[aaron_straker]","startTime":1055.718,"endTime":1058.438,"body":"in like two point five milligram in comms. Jenny's like the complete"},{"speaker":"[aaron_straker]","startTime":1058.598,"endTime":1062.758,"body":"opposite. She's perfectly fine with it, but I just do not do very well with"},{"speaker":"[aaron_straker]","startTime":1062.838,"endTime":1065.558,"body":"it. It, like will slog me kind of a little bit."},{"speaker":"[bryan_boorstein]","startTime":1065.02,"endTime":1066.02,"body":"So I hate it."},{"speaker":"[bryan_boorstein]","startTime":1067.08,"endTime":1070.68,"body":"I. I used it maybe three or four times in my life, and by the way, they do"},{"speaker":"[bryan_boorstein]","startTime":1070.84,"endTime":1073.48,"body":"have one milligram, three milligram, five miigram, Like you can get."},{"speaker":"[bryan_boorstein]","startTime":1073.72,"endTime":1075.32,"body":"However, whatever size you want,"},{"speaker":"[aaron_straker]","startTime":1075.658,"endTime":1076.658,"body":"Yeah."},{"speaker":"[bryan_boorstein]","startTime":1077.16,"endTime":1080.92,"body":"I always found that every of each of the three or four times I took it, I"},{"speaker":"[bryan_boorstein]","startTime":1080.92,"endTime":1084.36,"body":"had like a weird outer body experience where I felt like I was watching"},{"speaker":"[bryan_boorstein]","startTime":1084.42,"endTime":1085.42,"body":"myself sleep"},{"speaker":"[bryan_boorstein]","startTime":1086.52,"endTime":1090.36,"body":"and it just like it was odd like I would wake up groggy just like you and I"},{"speaker":"[bryan_boorstein]","startTime":1090.52,"endTime":1094.44,"body":"never felt like I had like super restful sleep with it, so I don't do it"},{"speaker":"[bryan_boorstein]","startTime":1094.18,"endTime":1095.18,"body":"anymore."},{"speaker":"[aaron_straker]","startTime":1095.878,"endTime":1099.638,"body":"Yeah. Well, what's really interesting is I've seen Um some studies where"},{"speaker":"[aaron_straker]","startTime":1099.798,"endTime":1103.238,"body":"they. I think they will, man. I. re. I really wish I could remember."},{"speaker":"[aaron_straker]","startTime":1103.398,"endTime":1108.038,"body":"specifically. they'll use high doses of meloton in to counteract Um quarterz"},{"speaker":"[aaron_straker]","startTime":1108.118,"endTime":1112.678,"body":"all, and I remember. I. I think I. I wish I could remember. I think upwards"},{"speaker":"[aaron_straker]","startTime":1112.758,"endTime":1114.918,"body":"of like a hundred milligrams and I was like"},{"speaker":"[bryan_boorstein]","startTime":1115.0,"endTime":1116.36,"body":"That's a lot. Yeah,"},{"speaker":"[aaron_straker]","startTime":1115.158,"endTime":1118.598,"body":"Whoa. I might like a hundred milligrams of melotone, and would put me into"},{"speaker":"[aaron_straker]","startTime":1118.838,"endTime":1122.038,"body":"the eternal sleep like I would not wake up."},{"speaker":"[bryan_boorstein]","startTime":1120.36,"endTime":1122.36,"body":"the eernal sleep. Yeah,"},{"speaker":"[aaron_straker]","startTime":1124.118,"endTime":1127.158,"body":"Um. So it's really interesting and just kind of goes until like there's so"},{"speaker":"[aaron_straker]","startTime":1127.238,"endTime":1131.318,"body":"much individual variability in in person to person with different things. Um."},{"speaker":"[aaron_straker]","startTime":1131.798,"endTime":1132.838,"body":"there was something I saw"},{"speaker":"[aaron_straker]","startTime":1134.118,"endTime":1139.398,"body":"from Uh, Doctor Ben House this this morning on um, uh, l d, l levels, and"},{"speaker":"[aaron_straker]","startTime":1139.558,"endTime":1143.158,"body":"and dietaryian taken stuff like that and it was getting a little bit heated."},{"speaker":"[aaron_straker]","startTime":1143.398,"endTime":1146.918,"body":"Um, because people obviously have differing opinions, but it was one of those"},{"speaker":"[aaron_straker]","startTime":1146.918,"endTime":1148.678,"body":"things that's like it's gonna be personal"},{"speaker":"[bryan_boorstein]","startTime":1148.38,"endTime":1149.38,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1148.838,"endTime":1152.598,"body":"person dependent, Kind of like my experiment, right, I dropped Mc garbs one"},{"speaker":"[aaron_straker]","startTime":1152.758,"endTime":1156.838,"body":"high fat and my glucose and Um, h, b, o n"},{"speaker":"[bryan_boorstein]","startTime":1156.42,"endTime":1157.42,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1156.918,"endTime":1162.118,"body":"C got worse, and my l d, l uh, went up considerably by almost like A. by,"},{"speaker":"[aaron_straker]","startTime":1162.278,"endTime":1165.318,"body":"almost probably like thirty percent, thirty forty percent, which is pretty"},{"speaker":"[aaron_straker]","startTime":1165.058,"endTime":1166.058,"body":"wild"},{"speaker":"[bryan_boorstein]","startTime":1165.5,"endTime":1166.5,"body":"y."},{"speaker":"[aaron_straker]","startTime":1166.118,"endTime":1168.998,"body":"or no, almost fifty. I'm not the best of math."},{"speaker":"[aaron_straker]","startTime":1171.738,"endTime":1172.738,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":1173.318,"endTime":1177.638,"body":"and then I guess the the last thing for me update that I have is Jenn and I"},{"speaker":"[aaron_straker]","startTime":1177.718,"endTime":1181.798,"body":"are doing this thing where as we' both intrition coaches. Obviously a lot of"},{"speaker":"[aaron_straker]","startTime":1181.878,"endTime":1185.238,"body":"people will struggle with like meals out, restaurant meals and type of"},{"speaker":"[aaron_straker]","startTime":1185.318,"endTime":1187.718,"body":"things. So we're doing this thing we called the Date night series. We're"},{"speaker":"[aaron_straker]","startTime":1187.798,"endTime":1191.078,"body":"goingnna do like eight to ten different types of restaurants and then break"},{"speaker":"[aaron_straker]","startTime":1191.318,"endTime":1194.198,"body":"down like these are the types of things you want to order. This is the"},{"speaker":"[aaron_straker]","startTime":1194.278,"endTime":1198.118,"body":"reasons why we generally will you know, avoid these types of things just to"},{"speaker":"[aaron_straker]","startTime":1198.198,"endTime":1201.558,"body":"provide you know for for clients and stuff like that, like really turn key"},{"speaker":"[aaron_straker]","startTime":1201.718,"endTime":1204.518,"body":"options. And so you can just they can feel very empowered with their"},{"speaker":"[aaron_straker]","startTime":1204.758,"endTime":1208.358,"body":"decisions and not feel like. Um, like they can't participate in stuff on."},{"speaker":"[aaron_straker]","startTime":1208.438,"endTime":1211.878,"body":"Just No, okay, and in these situations this is exactly what we will do type"},{"speaker":"[aaron_straker]","startTime":1212.038,"endTime":1215.398,"body":"of deal. So, um, I'm excited for that and then it, you know, gives us a"},{"speaker":"[aaron_straker]","startTime":1215.478,"endTime":1219.958,"body":"reason to go on dates. but there's still work dates. I suppose, but well,"},{"speaker":"[bryan_boorstein]","startTime":1218.44,"endTime":1221.96,"body":"yeah. Now that's a great idea that. I think that's going to be very helpful"},{"speaker":"[bryan_boorstein]","startTime":1222.12,"endTime":1224.84,"body":"for people too. Is this going to go on Youtube?"},{"speaker":"[aaron_straker]","startTime":1226.738,"endTime":1227.738,"body":"probably not."},{"speaker":"[bryan_boorstein]","startTime":1227.18,"endTime":1228.18,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":1228.82,"endTime":1229.82,"body":"instrams."},{"speaker":"[aaron_straker]","startTime":1229.478,"endTime":1231.558,"body":"That's a lot. That's a lot of extra work."},{"speaker":"[bryan_boorstein]","startTime":1231.32,"endTime":1232.68,"body":"Yeah, I was just"},{"speaker":"[aaron_straker]","startTime":1232.538,"endTime":1233.538,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1232.76,"endTime":1235.88,"body":"curious how how involved this is going to be Likexra professional"},{"speaker":"[bryan_boorstein]","startTime":1236.04,"endTime":1239.48,"body":"production. like, like camera following you around, Like as you enter"},{"speaker":"[aaron_straker]","startTime":1239.258,"endTime":1240.258,"body":"no, no,"},{"speaker":"[bryan_boorstein]","startTime":1239.46,"endTime":1240.46,"body":"the restaurant."},{"speaker":"[aaron_straker]","startTime":1240.838,"endTime":1244.838,"body":"I'm not ready for that level of anxiety in public with a camera following me."},{"speaker":"[bryan_boorstein]","startTime":1244.44,"endTime":1250.2,"body":"Totally, Yeah, I feel that cool. Um, sweet. Should we jump into Uh"},{"speaker":"[bryan_boorstein]","startTime":1251.22,"endTime":1252.22,"body":"into program design?"},{"speaker":"[aaron_straker]","startTime":1253.698,"endTime":1254.698,"body":"Ah, let's do it."},{"speaker":"[bryan_boorstein]","startTime":1254.76,"endTime":1257.96,"body":"Oh, and there's a note here that says Kiewies are great. That's from your"},{"speaker":"[bryan_boorstein]","startTime":1258.2,"endTime":1260.2,"body":"that's or your updates. Tell me about it,"},{"speaker":"[aaron_straker]","startTime":1258.278,"endTime":1262.758,"body":"Yeah, Yeah, I did have a. I did have a note like. Yeah, it was man, so like"},{"speaker":"[aaron_straker]","startTime":1262.838,"endTime":1265.638,"body":"you, I mean, Obviously you would have them and then when we were we were"},{"speaker":"[aaron_straker]","startTime":1265.958,"endTime":1269.638,"body":"planning our. Obviously, we were like getting shit for our our drive down and"},{"speaker":"[aaron_straker]","startTime":1269.638,"endTime":1272.678,"body":"I just saw the kes. You know, Brian loves a keys. I'm just going to buy them"},{"speaker":"[aaron_straker]","startTime":1272.838,"endTime":1276.198,"body":"like. I think maybe I had them once in my life or whatever, And I've just"},{"speaker":"[aaron_straker]","startTime":1276.278,"endTime":1280.598,"body":"been buying them like I really really enjoy them. And there's also two. like"},{"speaker":"[aaron_straker]","startTime":1280.678,"endTime":1284.038,"body":"they're higher in fiber when you when you eat the skin, and that it's like."},{"speaker":"[aaron_straker]","startTime":1284.198,"endTime":1287.878,"body":"it's like a little bit of a like. I know I should get this because of the"},{"speaker":"[aaron_straker]","startTime":1287.878,"endTime":1292.518,"body":"fiber. So it is. there's. there's more. Um, what's the word I'm looking for?"},{"speaker":"[aaron_straker]","startTime":1293.158,"endTime":1296.838,"body":"Like? not like. there's a higher inclination to get it because I know it's"},{"speaker":"[aaron_straker]","startTime":1296.458,"endTime":1297.458,"body":"better"},{"speaker":"[bryan_boorstein]","startTime":1296.7,"endTime":1297.7,"body":"Mhm, Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1297.158,"endTime":1300.918,"body":"for me type of thing I'm Oh, I can get fiber here too. so uh, but yeah,"},{"speaker":"[aaron_straker]","startTime":1301.158,"endTime":1304.198,"body":"there. I like. I have tri two of them a day, and now I've been experimenting"},{"speaker":"[aaron_straker]","startTime":1304.358,"endTime":1308.438,"body":"with like the golden kies. And there are these like red type jas, that are a"},{"speaker":"[aaron_straker]","startTime":1308.438,"endTime":1312.758,"body":"little different but they're just fantastic so I've uh, definitely become a"},{"speaker":"[aaron_straker]","startTime":1312.298,"endTime":1313.298,"body":"fan,"},{"speaker":"[bryan_boorstein]","startTime":1312.46,"endTime":1313.46,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1313.158,"endTime":1317.238,"body":"so thank you for kind of just uh, influencing me to start eating kiwies."},{"speaker":"[bryan_boorstein]","startTime":1317.0,"endTime":1320.44,"body":"absolutely they. They're my Uh, first or second favorite fruit and they"},{"speaker":"[bryan_boorstein]","startTime":1320.44,"endTime":1323.96,"body":"have been for for twenty years them in uh, and cherries cherries are are"},{"speaker":"[bryan_boorstein]","startTime":1324.04,"endTime":1326.12,"body":"really good. They're just only around for a few months here."},{"speaker":"[aaron_straker]","startTime":1327.158,"endTime":1331.318,"body":"Yeah, yes, cherries in the summer is. uh, it is a treat. for sure."},{"speaker":"[bryan_boorstein]","startTime":1331.16,"endTime":1336.76,"body":"Yp are sweet. Let's talk program design. So, if you guys have not yet"},{"speaker":"[bryan_boorstein]","startTime":1337.0,"endTime":1342.12,"body":"listened to the episode from last week with Caathain Hanson, I highly"},{"speaker":"[bryan_boorstein]","startTime":1342.28,"endTime":1346.44,"body":"suggest that, because, Uh, I decided to take the opportunity to ask him a"},{"speaker":"[bryan_boorstein]","startTime":1346.6,"endTime":1351.0,"body":"personal question at the end of our podcast episode about Uh, kind of some"},{"speaker":"[bryan_boorstein]","startTime":1351.16,"endTime":1355.88,"body":"specialization factors, Um that I could consider when designing my new"},{"speaker":"[bryan_boorstein]","startTime":1356.04,"endTime":1360.52,"body":"cycle. So, um, just in case anyone hasn't kept up on the saga of our lives"},{"speaker":"[bryan_boorstein]","startTime":1360.68,"endTime":1365.72,"body":"for the last forty six episodes, Um, I went to Fort Collins a couple of"},{"speaker":"[bryan_boorstein]","startTime":1365.72,"endTime":1370.52,"body":"months ago, met with Brian Miner, Albert, New Erbo, Alberto Nuonez. They"},{"speaker":"[bryan_boorstein]","startTime":1370.76,"endTime":1374.84,"body":"told me that I look pretty good, but my hams strings suck for what we can"},{"speaker":"[bryan_boorstein]","startTime":1375.0,"endTime":1379.24,"body":"tell. Um at this moment, and they suggested I designed like an off season"},{"speaker":"[bryan_boorstein]","startTime":1379.4,"endTime":1383.88,"body":"where I basically just prioritize hams strings for basically a year. or so."},{"speaker":"[bryan_boorstein]","startTime":1384.68,"endTime":1389.24,"body":"Um, which is cool, because I actually like training ham strings, which is"},{"speaker":"[bryan_boorstein]","startTime":1389.32,"endTime":1393.16,"body":"kind of surprising that they're not good, because usually the things you"},{"speaker":"[bryan_boorstein]","startTime":1393.4,"endTime":1395.96,"body":"enjoy training are pretty solid, but um,"},{"speaker":"[bryan_boorstein]","startTime":1397.32,"endTime":1400.76,"body":"I've been kind of racking my brain with different ways to design this thing"},{"speaker":"[bryan_boorstein]","startTime":1400.84,"endTime":1404.44,"body":"And then when I pose that question to Castum, he said something that I"},{"speaker":"[bryan_boorstein]","startTime":1404.52,"endTime":1408.04,"body":"hadn't considered yet and uh, he had three suggestions and I'll go over"},{"speaker":"[bryan_boorstein]","startTime":1408.12,"endTime":1411.64,"body":"those real quick. Uh, one of them was volume ramping, so this is kind of"},{"speaker":"[bryan_boorstein]","startTime":1411.72,"endTime":1415.88,"body":"like what Doctor Mike uses with R. P. Where you start a messocycle at a"},{"speaker":"[bryan_boorstein]","startTime":1415.96,"endTime":1419.24,"body":"lower number of sets, and then over the course of the mastercycle, you add"},{"speaker":"[bryan_boorstein]","startTime":1419.32,"endTime":1422.52,"body":"sets, so that at the end you're essentially at your m. r v, a maximum"},{"speaker":"[bryan_boorstein]","startTime":1422.68,"endTime":1427.24,"body":"recoverable volume, And uh, and that's one thing I didn't consider because"},{"speaker":"[bryan_boorstein]","startTime":1428.76,"endTime":1431.16,"body":"yeah, uh, not because it is a great idea,"},{"speaker":"[bryan_boorstein]","startTime":1431.78,"endTime":1432.78,"body":"Because"},{"speaker":"[bryan_boorstein]","startTime":1433.64,"endTime":1437.08,"body":"the main mitigating factor I'm having in my program design is"},{"speaker":"[bryan_boorstein]","startTime":1438.28,"endTime":1442.52,"body":"that my hamssterrings get really sore, but we know that via the repeated"},{"speaker":"[bryan_boorstein]","startTime":1442.68,"endTime":1447.16,"body":"bout effect that as you do things in subsequent weeks you'll get less sore,"},{"speaker":"[bryan_boorstein]","startTime":1447.32,"endTime":1451.48,"body":"which means that I could potentially add sets and achieve the same, or"},{"speaker":"[bryan_boorstein]","startTime":1451.56,"endTime":1455.32,"body":"maybe even less soreness than I did the prior week, So I really liked that"},{"speaker":"[bryan_boorstein]","startTime":1455.4,"endTime":1460.12,"body":"volume ramping idea. Um cassum also had an idea of potentially having one"},{"speaker":"[bryan_boorstein]","startTime":1460.2,"endTime":1464.52,"body":"day that's more mechanically damaging, So this would be things like r. D,"},{"speaker":"[bryan_boorstein]","startTime":1464.5,"endTime":1465.5,"body":"ls, and"},{"speaker":"[bryan_boorstein]","startTime":1466.6,"endTime":1471.0,"body":"good, maybe good mornings, Um, hip extensions potentially, and then have"},{"speaker":"[bryan_boorstein]","startTime":1471.32,"endTime":1474.84,"body":"another day. That's more like short overload focus, so it would be like"},{"speaker":"[bryan_boorstein]","startTime":1474.92,"endTime":1478.68,"body":"more leg curls. Um, I'd probably break out like single leg curls and use"},{"speaker":"[bryan_boorstein]","startTime":1478.76,"endTime":1482.12,"body":"the cable machine and stuff like that. Have a few variations in there, Um,"},{"speaker":"[bryan_boorstein]","startTime":1482.28,"endTime":1487.16,"body":"and maybe could even put hip extensions on that day as well, where I would"},{"speaker":"[bryan_boorstein]","startTime":1487.32,"endTime":1491.0,"body":"uh, potentially bias the top position of the movement instead of biasing"},{"speaker":"[bryan_boorstein]","startTime":1491.08,"endTime":1494.6,"body":"like the stretch or the length and position, So Um, that's something that I"},{"speaker":"[bryan_boorstein]","startTime":1494.6,"endTime":1499.4,"body":"am also considering along with volume ramping. Yes, hand up, How can I help"},{"speaker":"[bryan_boorstein]","startTime":1499.1,"endTime":1500.1,"body":"you?"},{"speaker":"[aaron_straker]","startTime":1500.998,"endTime":1504.758,"body":"how would you bias in hip extension? The opposite"},{"speaker":"[bryan_boorstein]","startTime":1505.4,"endTime":1510.6,"body":"So essentially you just wouldn't go to the top position you would. Only you"},{"speaker":"[bryan_boorstein]","startTime":1510.68,"endTime":1513.72,"body":"would go deep into the stretch at the bottom and then you would come up,"},{"speaker":"[bryan_boorstein]","startTime":1513.8,"endTime":1516.76,"body":"maybe like two thirds three quarters of the way, and you wouldn't actually"},{"speaker":"[bryan_boorstein]","startTime":1517.8,"endTime":1521.56,"body":"uh, uh, when you cross the the horizontal plane of the world right where"},{"speaker":"[bryan_boorstein]","startTime":1521.26,"endTime":1522.26,"body":"your"},{"speaker":"[aaron_straker]","startTime":1521.658,"endTime":1522.658,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1521.88,"endTime":1525.64,"body":"body crosses horizontal. Um, that's where we really get into that like"},{"speaker":"[bryan_boorstein]","startTime":1525.72,"endTime":1529.32,"body":"short overload limitation, so I would probably just take it up until about"},{"speaker":"[bryan_boorstein]","startTime":1529.48,"endTime":1532.2,"body":"horizontal, and then reverse direction and go back down again."},{"speaker":"[aaron_straker]","startTime":1533.078,"endTime":1538.038,"body":"That is kind of what I um, inherently do with them. The the. the hip"},{"speaker":"[aaron_straker]","startTime":1538.198,"endTime":1544.518,"body":"extension to me is just. it's a fascinating movement because there's so you"},{"speaker":"[aaron_straker]","startTime":1544.218,"endTime":1545.218,"body":"can change"},{"speaker":"[bryan_boorstein]","startTime":1544.46,"endTime":1545.46,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1545.158,"endTime":1549.638,"body":"it with these little tweaks and like something I'll do if I bend my knees. If"},{"speaker":"[aaron_straker]","startTime":1549.718,"endTime":1551.798,"body":"I don't like to lock my knees out, you know like"},{"speaker":"[bryan_boorstein]","startTime":1551.58,"endTime":1552.58,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1552.198,"endTime":1554.358,"body":"keep them, you know, not like. Like all"},{"speaker":"[aaron_straker]","startTime":1554.438,"endTime":1557.398,"body":"a break in my knee and won't want fully locked them out. It completely"},{"speaker":"[bryan_boorstein]","startTime":1554.44,"endTime":1555.64,"body":"I know what you mean, Yeaha,"},{"speaker":"[aaron_straker]","startTime":1557.638,"endTime":1559.638,"body":"changes like the, the, Um, the"},{"speaker":"[bryan_boorstein]","startTime":1559.54,"endTime":1560.54,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1559.718,"endTime":1563.638,"body":"stimulus and stuff like that. I mean, it's just I don't know, so I feel like"},{"speaker":"[aaron_straker]","startTime":1563.718,"endTime":1567.238,"body":"there could be this incredible video of someone showing the like seven"},{"speaker":"[aaron_straker]","startTime":1567.558,"endTime":1568.998,"body":"different ways that you can use the hip"},{"speaker":"[bryan_boorstein]","startTime":1568.54,"endTime":1569.54,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1569.158,"endTime":1572.198,"body":"extension for like colluts and hamstrings and the new onces between"},{"speaker":"[bryan_boorstein]","startTime":1572.02,"endTime":1573.02,"body":"I love that,"},{"speaker":"[aaron_straker]","startTime":1572.358,"endTime":1575.558,"body":"them. It's just fantastic. I feel like it's super under utilized."},{"speaker":"[bryan_boorstein]","startTime":1575.32,"endTime":1579.24,"body":"totally. No, and I, um, I'm still down because I got this stupid hip"},{"speaker":"[bryan_boorstein]","startTime":1579.4,"endTime":1583.96,"body":"extension machine without the calf pads. so I, I have it now like stuffed"},{"speaker":"[bryan_boorstein]","startTime":1584.12,"endTime":1587.96,"body":"in my furnace room because there's no room for it in my gym. Um,"},{"speaker":"[aaron_straker]","startTime":1588.298,"endTime":1589.298,"body":"I saw that"},{"speaker":"[bryan_boorstein]","startTime":1588.36,"endTime":1592.04,"body":"but I am going to use it in this hams string specialization. I'm just not"},{"speaker":"[bryan_boorstein]","startTime":1592.2,"endTime":1595.88,"body":"exactly sure how much load I can handle. So, uh, one of the things I put on"},{"speaker":"[bryan_boorstein]","startTime":1595.96,"endTime":1599.8,"body":"my story the other day was that I found that if when you begin to ascend"},{"speaker":"[bryan_boorstein]","startTime":1600.04,"endTime":1604.6,"body":"out of the hip extension, if you slam your quads into the pad, kind of like"},{"speaker":"[bryan_boorstein]","startTime":1604.68,"endTime":1607.8,"body":"what you were saying like almost slightly bending the knee instead of"},{"speaker":"[bryan_boorstein]","startTime":1607.88,"endTime":1613.08,"body":"squeezing the glues to ascend, then it's significantly harder. I mean way"},{"speaker":"[bryan_boorstein]","startTime":1613.48,"endTime":1618.84,"body":"way way harder. When I, when I contract my gluts I, I can do twelve rucks"},{"speaker":"[bryan_boorstein]","startTime":1618.92,"endTime":1622.36,"body":"with eighty five pounds in each hand, so a hundred and seventy pounds. and"},{"speaker":"[bryan_boorstein]","startTime":1622.44,"endTime":1626.28,"body":"when I was doing the way where you just kind of slam your quads in and you"},{"speaker":"[bryan_boorstein]","startTime":1626.44,"endTime":1627.72,"body":"don't squeeze the glutes,"},{"speaker":"[bryan_boorstein]","startTime":1628.92,"endTime":1632.52,"body":"I was using half of that weight for less reps, so I think"},{"speaker":"[aaron_straker]","startTime":1632.498,"endTime":1633.498,"body":"that's exactly"},{"speaker":"[bryan_boorstein]","startTime":1632.6,"endTime":1635.88,"body":"that Yeah, as far as stimulus to fatigue goes, and as far as like"},{"speaker":"[bryan_boorstein]","startTime":1635.96,"endTime":1639.48,"body":"specifically for the hams string, that shit makes way more sense."},{"speaker":"[aaron_straker]","startTime":1640.518,"endTime":1645.078,"body":"yeah. I was going to say I did. I did him that way on Friday and I used one"},{"speaker":"[aaron_straker]","startTime":1645.238,"endTime":1649.238,"body":"forty pound dumbbell and I was faing like around Arap. eight, nine."},{"speaker":"[bryan_boorstein]","startTime":1649.56,"endTime":1652.44,"body":"Yeah, yeah, yeah, so I think you like Ti, your point, man. The the hip"},{"speaker":"[bryan_boorstein]","startTime":1652.6,"endTime":1656.6,"body":"extension has so many different ways, like so much utility. and I would"},{"speaker":"[bryan_boorstein]","startTime":1656.68,"endTime":1660.04,"body":"love that if someone would make a post on that like, maybe I'll at some"},{"speaker":"[bryan_boorstein]","startTime":1660.2,"endTime":1663.8,"body":"point gather my thoughts on it. I don't know if I know enough. I need to"},{"speaker":"[bryan_boorstein]","startTime":1663.88,"endTime":1666.52,"body":"experiment with it more before I do something like that, but that would be"},{"speaker":"[bryan_boorstein]","startTime":1666.52,"endTime":1669.16,"body":"a great post for Casser or pal Carter, or something like that."},{"speaker":"[aaron_straker]","startTime":1669.338,"endTime":1670.338,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1670.04,"endTime":1673.56,"body":"Um, so so those are two of the ways, The the one day with the mechanical"},{"speaker":"[bryan_boorstein]","startTime":1673.8,"endTime":1676.84,"body":"tension, Uh, focus and the stretch, and then one day with short overload,"},{"speaker":"[bryan_boorstein]","startTime":1677.0,"endTime":1681.08,"body":"focus, Uh, the potential idea of volume ramping, and then Cass's third"},{"speaker":"[bryan_boorstein]","startTime":1681.24,"endTime":1685.24,"body":"idea, which I also had never really thought of was What If you just don't"},{"speaker":"[bryan_boorstein]","startTime":1685.32,"endTime":1689.24,"body":"even worry about frequency and you just like go destroy your hams strings"},{"speaker":"[bryan_boorstein]","startTime":1689.32,"endTime":1692.52,"body":"like go do like you know, eight, twelve, fifteen sets or whatever it is,"},{"speaker":"[bryan_boorstein]","startTime":1692.68,"endTime":1695.96,"body":"and just expect that you're going to be sores. Fuck for like a week and"},{"speaker":"[bryan_boorstein]","startTime":1696.04,"endTime":1700.04,"body":"then when you're not sore anymore you just go train them again and that's a"},{"speaker":"[bryan_boorstein]","startTime":1700.52,"endTime":1704.6,"body":"a very like sledge hammer approach to the situation. But it's something I"},{"speaker":"[bryan_boorstein]","startTime":1704.68,"endTime":1709.0,"body":"haven't tried like I've actually really been trying to manipulate"},{"speaker":"[bryan_boorstein]","startTime":1709.16,"endTime":1711.96,"body":"frequency. I'm like, how can I get more frequency in? because that's what"},{"speaker":"[bryan_boorstein]","startTime":1712.04,"endTime":1715.64,"body":"my hamstrings need is more frequency. Maybe they don't need more frequency."},{"speaker":"[bryan_boorstein]","startTime":1716.36,"endTime":1721.08,"body":"Uh, maybe they just need more recovery. Um, which also brings me to a point"},{"speaker":"[bryan_boorstein]","startTime":1721.24,"endTime":1724.6,"body":"that Brian Miner made when I was up in Fort Collins when he was talking"},{"speaker":"[bryan_boorstein]","startTime":1724.76,"endTime":1727.16,"body":"about this, because I pose the same question to him of like, Hey, my"},{"speaker":"[bryan_boorstein]","startTime":1727.16,"endTime":1730.2,"body":"hamshoings get really sore. Like, what should I do about this and his"},{"speaker":"[bryan_boorstein]","startTime":1730.36,"endTime":1734.84,"body":"response was like, Maybe you just extra recover by doing less in the rest"},{"speaker":"[bryan_boorstein]","startTime":1735.0,"endTime":1738.44,"body":"of your body, So you do less upper body? You maybe do less quads And then"},{"speaker":"[bryan_boorstein]","startTime":1738.44,"endTime":1741.8,"body":"that opens up all this recovery currency that you can use for your ham"},{"speaker":"[bryan_boorstein]","startTime":1742.04,"endTime":1745.48,"body":"strings. Um, so I think, kind of the idea of combining all of these"},{"speaker":"[bryan_boorstein]","startTime":1745.72,"endTime":1748.28,"body":"approaches Like kind of some of the ideas that cast them through out with"},{"speaker":"[bryan_boorstein]","startTime":1748.28,"endTime":1753.08,"body":"Caa. What'brien was saying? Um, I've begun to kind of construct a cycle in"},{"speaker":"[bryan_boorstein]","startTime":1753.16,"endTime":1756.52,"body":"my head, and so I can go over that in a second. Do you have any thoughts or"},{"speaker":"[bryan_boorstein]","startTime":1756.54,"endTime":1757.54,"body":"questions before I do?"},{"speaker":"[aaron_straker]","startTime":1758.438,"endTime":1762.198,"body":"yeah. one thing I. I thought of that just kind of popped in my head. Another"},{"speaker":"[aaron_straker]","startTime":1762.438,"endTime":1765.478,"body":"thing is you could even, um, just eat more on your hamstring"},{"speaker":"[bryan_boorstein]","startTime":1765.58,"endTime":1766.58,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1765.798,"endTime":1770.198,"body":"specific day to throw extra recovery currency at it. you know, especially as"},{"speaker":"[aaron_straker]","startTime":1770.358,"endTime":1773.078,"body":"you are going through this transition where you need to fix your sleep"},{"speaker":"[bryan_boorstein]","startTime":1772.7,"endTime":1773.7,"body":"mhm,"},{"speaker":"[aaron_straker]","startTime":1773.238,"endTime":1776.198,"body":"a little bit too, cause, I mean that those are two primary recovery pathways."},{"speaker":"[aaron_straker]","startTime":1776.018,"endTime":1777.018,"body":"Sleep in"},{"speaker":"[bryan_boorstein]","startTime":1776.22,"endTime":1777.22,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1776.678,"endTime":1780.038,"body":"calories right. so if you're suffering in one department, you can kind of"},{"speaker":"[aaron_straker]","startTime":1780.098,"endTime":1781.098,"body":"bolster another,"},{"speaker":"[bryan_boorstein]","startTime":1781.8,"endTime":1785.56,"body":"Yeah, my body weight is pretty stable right now slightly climbing. so I"},{"speaker":"[bryan_boorstein]","startTime":1785.64,"endTime":1789.16,"body":"think that I'm in a surplus, but I guess I could always like hammer that a"},{"speaker":"[bryan_boorstein]","startTime":1788.98,"endTime":1789.98,"body":"little bit harder."},{"speaker":"[aaron_straker]","startTime":1790.598,"endTime":1791.718,"body":"but also the sleep too."},{"speaker":"[bryan_boorstein]","startTime":1791.26,"endTime":1792.26,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1791.878,"endTime":1795.318,"body":"like your sleep's been pour for fourteen days. That will skew things. Um, I"},{"speaker":"[aaron_straker]","startTime":1795.318,"endTime":1797.398,"body":"mean, I don't saying negatively, but north,"},{"speaker":"[bryan_boorstein]","startTime":1796.92,"endTime":1801.24,"body":"right right right, that's a good point. Um, okay, cool. So what I have"},{"speaker":"[bryan_boorstein]","startTime":1801.48,"endTime":1806.44,"body":"right now and this is subject to change? Um, I should also say before I do"},{"speaker":"[bryan_boorstein]","startTime":1806.52,"endTime":1810.2,"body":"that, because I'm going to end one on December ninth through the twelfth."},{"speaker":"[bryan_boorstein]","startTime":1810.52,"endTime":1814.12,"body":"I'm probably not actually going to officially start this off seaason cycle"},{"speaker":"[bryan_boorstein]","startTime":1814.36,"endTime":1816.84,"body":"until I get back from N one, because I feel like there's just going to be a"},{"speaker":"[bryan_boorstein]","startTime":1816.84,"endTime":1820.44,"body":"bunch of like random shit thrown at me And like do pendulum squats, Do ryl"},{"speaker":"[bryan_boorstein]","startTime":1820.6,"endTime":1824.2,"body":"do leg curls. Like doesn't really make sense, so I'm probably going to just"},{"speaker":"[bryan_boorstein]","startTime":1824.36,"endTime":1828.04,"body":"kind of have a one and a half ifish. I guess now it's two weeks would be"},{"speaker":"[bryan_boorstein]","startTime":1828.12,"endTime":1833.64,"body":"two weeks of like lower key, kind of focusing on mostly cable movements and"},{"speaker":"[bryan_boorstein]","startTime":1833.8,"endTime":1836.92,"body":"just kind of trying to flush some of this fatigue out of my system, And I"},{"speaker":"[bryan_boorstein]","startTime":1837.0,"endTime":1840.6,"body":"think that it'll actually be good for me to have ten days before I go to N"},{"speaker":"[bryan_boorstein]","startTime":1840.76,"endTime":1844.04,"body":"one, and then two weeks before I start my new trading cycle. Um, instead of"},{"speaker":"[bryan_boorstein]","startTime":1844.12,"endTime":1849.0,"body":"trying to jump into it this next week, Um, okay, cool. So the way I have it"},{"speaker":"[bryan_boorstein]","startTime":1849.24,"endTime":1853.4,"body":"designed right now is that there's a full leg day on the first day and it's"},{"speaker":"[bryan_boorstein]","startTime":1853.48,"endTime":1856.36,"body":"a hamstring priority which means the hamssterreing movements are done"},{"speaker":"[bryan_boorstein]","startTime":1856.6,"endTime":1861.16,"body":"first. I currently have it where it's not just a mechanical tension day. So"},{"speaker":"[bryan_boorstein]","startTime":1861.24,"endTime":1864.68,"body":"I have like one short movement and one stretch movement on that day and"},{"speaker":"[bryan_boorstein]","startTime":1864.76,"endTime":1869.4,"body":"then I have a second day, Um, where I also have like a stretch and a and a"},{"speaker":"[bryan_boorstein]","startTime":1869.48,"endTime":1873.72,"body":"short movement on there. Um, I'm not sure if I'm going to keep it that way"},{"speaker":"[bryan_boorstein]","startTime":1874.04,"endTime":1875.4,"body":"just because Um,"},{"speaker":"[bryan_boorstein]","startTime":1877.64,"endTime":1881.8,"body":"I don't know the the volume ramping is the main tool I want to use. and"},{"speaker":"[bryan_boorstein]","startTime":1881.88,"endTime":1886.04,"body":"then I think that depending on how that goes, I may adjust some of the"},{"speaker":"[bryan_boorstein]","startTime":1886.04,"endTime":1889.96,"body":"other tools. Um, but initially I want to try the volume ramping with like"},{"speaker":"[bryan_boorstein]","startTime":1890.04,"endTime":1893.32,"body":"evenly split days and see how my body handles that, and see if I can keep"},{"speaker":"[bryan_boorstein]","startTime":1893.48,"endTime":1896.76,"body":"frequency at twice a week. So, anyway, that's my my little intro there. so"},{"speaker":"[bryan_boorstein]","startTime":1896.84,"endTime":1897.88,"body":"the first day's a leg day."},{"speaker":"[bryan_boorstein]","startTime":1899.08,"endTime":1903.0,"body":"second day is a chest back day, but it's it's lower volume and it's only"},{"speaker":"[bryan_boorstein]","startTime":1903.24,"endTime":1907.24,"body":"two movements for each area. So, uh, it's going to be a day where I can"},{"speaker":"[bryan_boorstein]","startTime":1907.32,"endTime":1910.92,"body":"really get a lot of recovery because that day's not like a full workout"},{"speaker":"[bryan_boorstein]","startTime":1911.08,"endTime":1914.36,"body":"day, and then the next day's a rest day, so I think that that should give"},{"speaker":"[bryan_boorstein]","startTime":1914.52,"endTime":1917.8,"body":"me a lot of a kind of bang for my buck as far as like recovering the hams"},{"speaker":"[bryan_boorstein]","startTime":1917.88,"endTime":1919.96,"body":"strings et cetera leading into the next day."},{"speaker":"[bryan_boorstein]","startTime":1921.16,"endTime":1924.84,"body":"Um, so then after the rest day, I have a day that's shoulders and hams"},{"speaker":"[bryan_boorstein]","startTime":1924.92,"endTime":1928.36,"body":"strings, so I'm doing the hamssterring stuff first and then shoulder"},{"speaker":"[bryan_boorstein]","startTime":1928.68,"endTime":1935.24,"body":"second, Uh, and then the day after that is a quads abs and calves day. so I"},{"speaker":"[bryan_boorstein]","startTime":1935.32,"endTime":1938.52,"body":"have legs and back to back days, but I'm doing the hamstring stuff first"},{"speaker":"[bryan_boorstein]","startTime":1938.76,"endTime":1941.8,"body":"after a rest day, so I'll have more energy to put into the hamssterring"},{"speaker":"[bryan_boorstein]","startTime":1942.04,"endTime":1945.56,"body":"stuff. Follow that up with a quad day, and then I th the abs and calves on"},{"speaker":"[bryan_boorstein]","startTime":1945.64,"endTime":1949.08,"body":"there, because that's probably the only way to ensure that I do them is to"},{"speaker":"[bryan_boorstein]","startTime":1949.16,"endTime":1953.16,"body":"like put a day that has them on it with quads instead of it being like legs"},{"speaker":"[bryan_boorstein]","startTime":1953.4,"endTime":1957.24,"body":"plus abs and calves, Because then I would never do it. Um, and then there's"},{"speaker":"[bryan_boorstein]","startTime":1957.48,"endTime":1961.24,"body":"another rest day after that, that leged at quad day, and then I have a full"},{"speaker":"[bryan_boorstein]","startTime":1961.4,"endTime":1965.08,"body":"upper body day and the full upper body day again is going to be. You know"},{"speaker":"[bryan_boorstein]","startTime":1965.32,"endTime":1968.76,"body":"five exercises. So it's not. It's barely going to cover the whole body."},{"speaker":"[bryan_boorstein]","startTime":1968.92,"endTime":1972.6,"body":"There's going to be some arm stuff in there. Um, and essentially the whole"},{"speaker":"[bryan_boorstein]","startTime":1972.76,"endTime":1976.92,"body":"idea of this is doing less for my upper body, so I have like that chest in"},{"speaker":"[bryan_boorstein]","startTime":1977.0,"endTime":1980.12,"body":"Backda. Then I have shoulders thrown in on a hams string day, and then I"},{"speaker":"[bryan_boorstein]","startTime":1980.2,"endTime":1983.8,"body":"have a full upper body day, so none of these upper body days should be"},{"speaker":"[bryan_boorstein]","startTime":1983.96,"endTime":1988.44,"body":"super taxing to the upper body, which should allow the three leg days that"},{"speaker":"[bryan_boorstein]","startTime":1988.52,"endTime":1993.0,"body":"I have to really kind of do their job and the other tangential benefit that"},{"speaker":"[bryan_boorstein]","startTime":1993.0,"endTime":1997.16,"body":"I'm thinking about this is I. My quads are still not like a strong point"},{"speaker":"[bryan_boorstein]","startTime":1997.4,"endTime":2001.48,"body":"like they're better than my ham strings, potentially, but this also gets me"},{"speaker":"[bryan_boorstein]","startTime":2001.96,"endTime":2007.24,"body":"to quad days a week, and it gives me a day where I'm just focusing on quads"},{"speaker":"[bryan_boorstein]","startTime":2007.22,"endTime":2008.22,"body":"which is also a benefit."},{"speaker":"[aaron_straker]","startTime":2010.118,"endTime":2014.038,"body":"I like the splitting of the quads and the hams strings. That's something that"},{"speaker":"[aaron_straker]","startTime":2014.118,"endTime":2018.998,"body":"I want to try in in the future cause I feel like I always. I mean, I"},{"speaker":"[aaron_straker]","startTime":2019.158,"endTime":2021.798,"body":"preference like my. My quads are my my goal."},{"speaker":"[bryan_boorstein]","startTime":2021.58,"endTime":2022.58,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2022.038,"endTime":2024.758,"body":"You know by one, I guess, because I can see them and you can't really see"},{"speaker":"[aaron_straker]","startTime":2024.618,"endTime":2025.618,"body":"your ham strings."},{"speaker":"[aaron_straker]","startTime":2026.998,"endTime":2029.958,"body":"but it. they're hard to train in the same day because they' just such big"},{"speaker":"[aaron_straker]","startTime":2030.038,"endTime":2032.838,"body":"muscle groups and the movements are generally is kind of harder. You know"},{"speaker":"[aaron_straker]","startTime":2032.458,"endTime":2033.458,"body":"what"},{"speaker":"[bryan_boorstein]","startTime":2032.58,"endTime":2033.58,"body":"y. Yep,"},{"speaker":"[aaron_straker]","startTime":2032.998,"endTime":2036.278,"body":"I mean. Like doing like a hack. Squa and then like, Oh fuck. I have alls"},{"speaker":"[aaron_straker]","startTime":2036.358,"endTime":2040.598,"body":"now'. just a lot. you know. So I do like that. splitting it up. The question"},{"speaker":"[bryan_boorstein]","startTime":2036.38,"endTime":2037.38,"body":"right right,"},{"speaker":"[aaron_straker]","startTime":2040.838,"endTime":2045.238,"body":"I have for you is, um, how many total days and like, Is this like a nine day"},{"speaker":"[aaron_straker]","startTime":2045.478,"endTime":2046.758,"body":"cycle, ten day cycle,"},{"speaker":"[bryan_boorstein]","startTime":2046.7,"endTime":2047.7,"body":"So it's actually"},{"speaker":"[bryan_boorstein]","startTime":2048.6,"endTime":2050.44,"body":"five training days and"},{"speaker":"[aaron_straker]","startTime":2050.298,"endTime":2051.298,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2051.0,"endTime":2054.84,"body":"it's written over a seven day week, but I think that more than likely it's"},{"speaker":"[bryan_boorstein]","startTime":2055.0,"endTime":2058.2,"body":"going to turn into an eight day week. I, I'm going to do everything I can"},{"speaker":"[bryan_boorstein]","startTime":2058.44,"endTime":2062.76,"body":"not to let it turn into a nine or a ten unless life happens and then I'm"},{"speaker":"[bryan_boorstein]","startTime":2063.0,"endTime":2068.04,"body":"okay with that. Um. but um, I think over eight days would be great because"},{"speaker":"[bryan_boorstein]","startTime":2068.2,"endTime":2071.88,"body":"that would be five training days and three rests. So it's it's both legs."},{"speaker":"[bryan_boorstein]","startTime":2072.04,"endTime":2077.0,"body":"It's quad hams, Then it's chests back and it's rest, then it's uh, hands"},{"speaker":"[bryan_boorstein]","startTime":2077.16,"endTime":2083.72,"body":"and shoulders and its quads andbss, Then it's rest, then it's full body, So"},{"speaker":"[bryan_boorstein]","startTime":2083.96,"endTime":2088.44,"body":"it's possible that I go like on the on the return trip. I might go like"},{"speaker":"[bryan_boorstein]","startTime":2088.5,"endTime":2089.5,"body":"full body"},{"speaker":"[bryan_boorstein]","startTime":2091.64,"endTime":2096.6,"body":"legs rest, so the rest days might switch each week, depending cause I kind"},{"speaker":"[bryan_boorstein]","startTime":2096.68,"endTime":2100.2,"body":"of like the two on one off two on one off kind of thing. So if I"},{"speaker":"[aaron_straker]","startTime":2099.898,"endTime":2100.898,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2100.36,"endTime":2103.56,"body":"have five sessions then that might just like naturally fall into that"},{"speaker":"[bryan_boorstein]","startTime":2103.34,"endTime":2104.34,"body":"rotation."},{"speaker":"[aaron_straker]","startTime":2104.858,"endTime":2105.858,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2106.758,"endTime":2110.198,"body":"I really like that and I mean this is one of the I would say, one of the"},{"speaker":"[aaron_straker]","startTime":2110.198,"endTime":2112.998,"body":"biggest things I picked up from you this year that I really really like is"},{"speaker":"[aaron_straker]","startTime":2113.158,"endTime":2114.918,"body":"the non calendar week"},{"speaker":"[bryan_boorstein]","startTime":2114.7,"endTime":2115.7,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2115.398,"endTime":2120.438,"body":"training week. It. It's just like. It just makes things so much more flexible"},{"speaker":"[aaron_straker]","startTime":2120.758,"endTime":2124.918,"body":"and realistic for life. So what? I and I think, this is something that a lot"},{"speaker":"[aaron_straker]","startTime":2124.918,"endTime":2128.198,"body":"of people still aren't doing, But it's like, Oh, well, I can only train you"},{"speaker":"[aaron_straker]","startTime":2128.278,"endTime":2132.198,"body":"know three days a week. and now I don't know which days to skip Or should I"},{"speaker":"[aaron_straker]","startTime":2131.938,"endTime":2132.938,"body":"make them up,"},{"speaker":"[bryan_boorstein]","startTime":2132.3,"endTime":2133.3,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2132.838,"endTime":2136.918,"body":"Type of thing. You know, people get like. So like analysis prolysis by it and"},{"speaker":"[aaron_straker]","startTime":2136.998,"endTime":2140.358,"body":"I'm just like Oh, you know, I only trained three three days Like I was"},{"speaker":"[aaron_straker]","startTime":2140.438,"endTime":2143.878,"body":"looking at my calendar this week. I, I haven't really lifted weights that"},{"speaker":"[aaron_straker]","startTime":2143.658,"endTime":2144.658,"body":"many"},{"speaker":"[bryan_boorstein]","startTime":2143.9,"endTime":2144.9,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2144.358,"endTime":2148.198,"body":"times in November, and I was like, like the majority of the weeks. I've only"},{"speaker":"[aaron_straker]","startTime":2148.298,"endTime":2149.298,"body":"been in the gym three"},{"speaker":"[bryan_boorstein]","startTime":2148.78,"endTime":2149.78,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2149.398,"endTime":2153.718,"body":"days. Um, and that's very historically low for me, but I was just like it."},{"speaker":"[aaron_straker]","startTime":2153.878,"endTime":2157.398,"body":"Just it's just better cause in the past I would go in like half ass of work"},{"speaker":"[aaron_straker]","startTime":2157.398,"endTime":2160.118,"body":"out. I' like. Oh, I got thirty minutes. I'll me, just do some shit and check"},{"speaker":"[aaron_straker]","startTime":2160.278,"endTime":2162.998,"body":"the box where now I'm like, No, I'm just going to rest and when I have the"},{"speaker":"[aaron_straker]","startTime":2162.998,"endTime":2164.998,"body":"time and you know the day I come in and I hit it"},{"speaker":"[bryan_boorstein]","startTime":2164.54,"endTime":2165.54,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":2165.158,"endTime":2171.158,"body":"right and I think ultimately that that ladder is the best approach. Um, and"},{"speaker":"[aaron_straker]","startTime":2171.318,"endTime":2175.398,"body":"it's just like I. I really like that, you know, and I'm kind of sayk. thanks"},{"speaker":"[aaron_straker]","startTime":2175.478,"endTime":2177.878,"body":"for you know. pushing that on to me. I do appreciate it."},{"speaker":"[bryan_boorstein]","startTime":2177.08,"endTime":2181.56,"body":"Yeah, Dee, for sure, for sure. I, uh, I have a interesting, uh podcast"},{"speaker":"[bryan_boorstein]","startTime":2181.8,"endTime":2186.68,"body":"reference about this too, so uh, shout out code bomboo. He had a Chris"},{"speaker":"[bryan_boorstein]","startTime":2186.92,"endTime":2191.24,"body":"Barric Catt on the other day and Barra Catt just got his pro card after"},{"speaker":"[bryan_boorstein]","startTime":2191.48,"endTime":2194.92,"body":"like ten years of trying, which is really cool and he really brought like"},{"speaker":"[bryan_boorstein]","startTime":2195.0,"endTime":2198.84,"body":"an incredible package. Didn't lose any muscle on the dieting down and stuff"},{"speaker":"[bryan_boorstein]","startTime":2199.0,"endTime":2202.44,"body":"like that. And uh, so he was on Cody's podcast And this is one of the"},{"speaker":"[bryan_boorstein]","startTime":2202.52,"endTime":2205.72,"body":"things he was saying regarding the calendar We stuff is. Uh,"},{"speaker":"[bryan_boorstein]","startTime":2207.0,"endTime":2210.84,"body":"he was like, You know, one of the biggest changes that I made in in my prep"},{"speaker":"[bryan_boorstein]","startTime":2211.08,"endTime":2215.64,"body":"this year is that instead of being rigidly stuck to like I have to train on"},{"speaker":"[bryan_boorstein]","startTime":2215.72,"endTime":2220.2,"body":"these days, he's like. I honestly could care less whether my messo, my"},{"speaker":"[bryan_boorstein]","startTime":2220.28,"endTime":2225.64,"body":"microcycle took me six, seven days or ten days. He's like. My main priority"},{"speaker":"[bryan_boorstein]","startTime":2225.8,"endTime":2230.68,"body":"was that I would be mentally and physically ready to attack the weights and"},{"speaker":"[bryan_boorstein]","startTime":2231.08,"endTime":2236.28,"body":"force my body to hold on to as much muscle as possible, and I can't do that"},{"speaker":"[bryan_boorstein]","startTime":2236.76,"endTime":2241.8,"body":"if I'm going into a session when I'm not as mentally focused or physically"},{"speaker":"[bryan_boorstein]","startTime":2242.28,"endTime":2246.84,"body":"uh prepared as I need to be. So I will always you know, take that extra day"},{"speaker":"[bryan_boorstein]","startTime":2247.0,"endTime":2250.52,"body":"or two days or whatever it is, to make sure that my mind is where it needs"},{"speaker":"[bryan_boorstein]","startTime":2250.6,"endTime":2253.72,"body":"to be going into that session. and and I think that that just kind of puts"},{"speaker":"[bryan_boorstein]","startTime":2253.8,"endTime":2258.76,"body":"a bow on that whole idea of like it's the effort that you put in that's"},{"speaker":"[bryan_boorstein]","startTime":2258.92,"endTime":2262.12,"body":"going to give you the result. And if you go into that session just because"},{"speaker":"[bryan_boorstein]","startTime":2262.28,"endTime":2265.16,"body":"it's on your calendar and you're like I have to do this almost like a"},{"speaker":"[bryan_boorstein]","startTime":2265.24,"endTime":2269.24,"body":"chore. then you might not be giving that session everything that you should"},{"speaker":"[bryan_boorstein]","startTime":2269.1,"endTime":2270.1,"body":"be giving it"},{"speaker":"[aaron_straker]","startTime":2270.918,"endTime":2274.998,"body":"Yeah, it's like the to, saying up more and be better is better."},{"speaker":"[bryan_boorstein]","startTime":2274.36,"endTime":2275.88,"body":"better. better. Yeah, that is better."},{"speaker":"[bryan_boorstein]","startTime":2277.0,"endTime":2280.36,"body":"Yeah, exactly. So that's cool. I'm really glad that was helpful for you and"},{"speaker":"[bryan_boorstein]","startTime":2280.6,"endTime":2283.88,"body":"at you know, fuck, you're not going to lose muscle Like like you're You're"},{"speaker":"[bryan_boorstein]","startTime":2284.04,"endTime":2286.76,"body":"trainding three times a week like I've been training three times a week for"},{"speaker":"[bryan_boorstein]","startTime":2286.92,"endTime":2290.2,"body":"eight weeks now. I don't think I've lost muscle. It's just it's wild how"},{"speaker":"[bryan_boorstein]","startTime":2290.28,"endTime":2293.56,"body":"easy it is to maintain it and how neurotic people get thinking that they"},{"speaker":"[bryan_boorstein]","startTime":2293.64,"endTime":2294.76,"body":"need to train a certain amount."},{"speaker":"[aaron_straker]","startTime":2296.038,"endTime":2301.318,"body":"Yeah, and I'm a hundred percent hundred percent super guilty of of the ladder"},{"speaker":"[aaron_straker]","startTime":2301.478,"endTime":2305.238,"body":"for many many years, cause it's just like I knew that the high volume worked"},{"speaker":"[aaron_straker]","startTime":2305.318,"endTime":2311.158,"body":"for me and I I needed it. But now I mean, I really don't, and now since you"},{"speaker":"[aaron_straker]","startTime":2311.238,"endTime":2314.198,"body":"know, I don't want to talk too much about my die, but uh, we've shifted to"},{"speaker":"[aaron_straker]","startTime":2314.278,"endTime":2316.118,"body":"basically hier car again to to"},{"speaker":"[bryan_boorstein]","startTime":2315.78,"endTime":2316.78,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2316.198,"endTime":2318.838,"body":"get my um, my ldl back down and"},{"speaker":"[aaron_straker]","startTime":2320.038,"endTime":2324.998,"body":"improve my, uh, my glucos and stuff, and my weight's like up a little bit. So"},{"speaker":"[aaron_straker]","startTime":2325.158,"endTime":2328.278,"body":"now I'm usually in the like, one, ninety two, one, ninety three, but I still"},{"speaker":"[aaron_straker]","startTime":2328.758,"endTime":2331.078,"body":"like. basically, I'm basically look the best I ever"},{"speaker":"[bryan_boorstein]","startTime":2330.7,"endTime":2331.7,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2331.238,"endTime":2332.358,"body":"have, and I'm training"},{"speaker":"[aaron_straker]","startTime":2333.398,"endTime":2337.878,"body":"pretty much. I feel very confiting, like the least I ever have in"},{"speaker":"[aaron_straker]","startTime":2339.018,"endTime":2340.018,"body":"eighteen years."},{"speaker":"[bryan_boorstein]","startTime":2340.28,"endTime":2342.04,"body":"physique a recovery game. dude."},{"speaker":"[aaron_straker]","startTime":2342.058,"endTime":2343.058,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":2343.1,"endTime":2344.1,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2344.92,"endTime":2348.76,"body":"for sure. Um, Well, if you want to move under, like our, our topic for the"},{"speaker":"[bryan_boorstein]","startTime":2348.66,"endTime":2349.66,"body":"day, so to speak,"},{"speaker":"[aaron_straker]","startTime":2350.278,"endTime":2352.198,"body":"Yeah, about the some yourdults,"},{"speaker":"[bryan_boorstein]","startTime":2350.92,"endTime":2354.76,"body":"cool. Yeah, so uh, we actually have a a question as well that we could"},{"speaker":"[bryan_boorstein]","startTime":2354.84,"endTime":2359.0,"body":"address potentially at the end. But um, so this ties into another thing I"},{"speaker":"[bryan_boorstein]","startTime":2359.08,"endTime":2361.96,"body":"want to talk about, which was kind of some of the variation and cool stuff"},{"speaker":"[bryan_boorstein]","startTime":2362.12,"endTime":2363.72,"body":"that you can do with cables. Um,"},{"speaker":"[bryan_boorstein]","startTime":2365.4,"endTime":2368.04,"body":"especially with a functional trainer like I have now where you have dual"},{"speaker":"[bryan_boorstein]","startTime":2368.2,"endTime":2371.4,"body":"cables. Um, so seaun. Yeah, totally"},{"speaker":"[aaron_straker]","startTime":2370.038,"endTime":2372.518,"body":"It's a game changer, It's a game changer"},{"speaker":"[bryan_boorstein]","startTime":2372.68,"endTime":2376.84,"body":"chante the the movement Miistro. We love her on this show. Um, she really"},{"speaker":"[bryan_boorstein]","startTime":2377.0,"endTime":2381.56,"body":"helped me, you know, get my heel healed up. I like what I did there, Um."},{"speaker":"[bryan_boorstein]","startTime":2381.8,"endTime":2384.92,"body":"But if for an update for anyone, the heel is like ninety percent better"},{"speaker":"[bryan_boorstein]","startTime":2385.08,"endTime":2388.36,"body":"now. so so life's back to normal and I appreciate Chante's help in Uh,"},{"speaker":"[bryan_boorstein]","startTime":2388.44,"endTime":2392.2,"body":"fossing my nerves and all those fun things. But Um, she posed a question to"},{"speaker":"[bryan_boorstein]","startTime":2392.28,"endTime":2395.48,"body":"me and she actually requested me to do a post on this, and I figured that"},{"speaker":"[bryan_boorstein]","startTime":2395.56,"endTime":2399.4,"body":"it might be more fun for us to talk about it on the podcast Uhcause, Then"},{"speaker":"[bryan_boorstein]","startTime":2399.48,"endTime":2401.72,"body":"we can kind of have some back and forth and and provide a little more"},{"speaker":"[bryan_boorstein]","startTime":2401.8,"endTime":2405.88,"body":"deeper context than we can if it's just an Instm post. But Um, she asked"},{"speaker":"[bryan_boorstein]","startTime":2406.04,"endTime":2409.08,"body":"what our favorite exercises are for reardults, Or I think we could even"},{"speaker":"[bryan_boorstein]","startTime":2409.24,"endTime":2412.52,"body":"take it in the direction of just like a thorough analysis of different"},{"speaker":"[bryan_boorstein]","startTime":2412.76,"endTime":2415.64,"body":"movements that you can do for the redults. Um,"},{"speaker":"[aaron_straker]","startTime":2415.418,"endTime":2416.418,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2415.88,"endTime":2417.64,"body":"and then I think that it also really"},{"speaker":"[bryan_boorstein]","startTime":2419.16,"endTime":2424.28,"body":"is enhanced by the ability to use cables, which is something that Um."},{"speaker":"[bryan_boorstein]","startTime":2424.52,"endTime":2426.28,"body":"Cassum was talking about on"},{"speaker":"[bryan_boorstein]","startTime":2427.32,"endTime":2431.24,"body":"Oh man, it was either Abels or Dave Macone's podcast I listen to on both of"},{"speaker":"[bryan_boorstein]","startTime":2431.32,"endTime":2435.8,"body":"those recently, but on one of those he was talking about how there's so"},{"speaker":"[bryan_boorstein]","startTime":2435.88,"endTime":2439.4,"body":"much variation you can do with the upper body because we have limbs and"},{"speaker":"[bryan_boorstein]","startTime":2439.4,"endTime":2442.92,"body":"oposable thumbs that we can like you know, move across our body, and like"},{"speaker":"[bryan_boorstein]","startTime":2443.08,"endTime":2446.84,"body":"train the torso right, But he was like with your legs, you don't have that"},{"speaker":"[bryan_boorstein]","startTime":2446.92,"endTime":2450.04,"body":"freedom. Like, even with a cable machine like that like you're not going to"},{"speaker":"[bryan_boorstein]","startTime":2450.04,"endTime":2452.84,"body":"take your leg, and like take it across your body, because there's no like"},{"speaker":"[bryan_boorstein]","startTime":2452.92,"endTime":2457.08,"body":"torso in the middle for you to train like you, Kind of just can't you you?"},{"speaker":"[bryan_boorstein]","startTime":2457.0,"endTime":2461.24,"body":"You can't grab things with your legs right. So leg training in its nature,"},{"speaker":"[bryan_boorstein]","startTime":2461.4,"endTime":2465.64,"body":"it almost like it has to be planted on the ground or or in a machine to"},{"speaker":"[bryan_boorstein]","startTime":2465.8,"endTime":2470.36,"body":"stabilize right, Whereas with cables in our upper body, we can put our body"},{"speaker":"[bryan_boorstein]","startTime":2470.6,"endTime":2474.12,"body":"into different positions and use the cables to then train different"},{"speaker":"[bryan_boorstein]","startTime":2474.36,"endTime":2479.08,"body":"positions and really get like super acute with the target stimulus. Um, so"},{"speaker":"[bryan_boorstein]","startTime":2479.16,"endTime":2482.76,"body":"I just wanted to bring that up because I think that as we get into rear"},{"speaker":"[bryan_boorstein]","startTime":2483.0,"endTime":2486.84,"body":"delt movements like there's there's good ones that you can do with free"},{"speaker":"[bryan_boorstein]","startTime":2487.0,"endTime":2490.68,"body":"weights and bands and things like that. and then there's like really really"},{"speaker":"[bryan_boorstein]","startTime":2490.92,"endTime":2494.36,"body":"good ones you can do with cables. So I think almost like separating those"},{"speaker":"[bryan_boorstein]","startTime":2494.44,"endTime":2496.2,"body":"out into two categories is important."},{"speaker":"[aaron_straker]","startTime":2498.438,"endTime":2499.718,"body":"Yeah, because it changes"},{"speaker":"[aaron_straker]","startTime":2501.218,"endTime":2502.218,"body":"your your your low"},{"speaker":"[bryan_boorstein]","startTime":2501.82,"endTime":2502.82,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2502.038,"endTime":2506.198,"body":"distribution too. And and how Um equally distributed that load is, I mean,"},{"speaker":"[aaron_straker]","startTime":2506.278,"endTime":2510.038,"body":"it's going to be variable with something like a band, very variable with"},{"speaker":"[aaron_straker]","startTime":2510.118,"endTime":2512.918,"body":"something like a dumbbell, or when you move to the cable, you have that"},{"speaker":"[aaron_straker]","startTime":2512.998,"endTime":2515.158,"body":"pretty much equal resistance curve throughout"},{"speaker":"[bryan_boorstein]","startTime":2514.78,"endTime":2515.78,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2515.238,"endTime":2518.678,"body":"the the movement, which is just very beneficial."},{"speaker":"[bryan_boorstein]","startTime":2519.08,"endTime":2523.08,"body":"yeah, so the the main problem we're going to experience with reardults when"},{"speaker":"[bryan_boorstein]","startTime":2523.08,"endTime":2529.64,"body":"we're using free weits is that they're all going to be short overload. Um."},{"speaker":"[bryan_boorstein]","startTime":2529.8,"endTime":2532.76,"body":"it's going to be very difficult to train the reardults in a length and"},{"speaker":"[bryan_boorstein]","startTime":2532.84,"endTime":2536.28,"body":"overload position. It's actually even kind of challenging with cables"},{"speaker":"[bryan_boorstein]","startTime":2536.52,"endTime":2539.88,"body":"because to get a length and overload on the rear delt, you kind of have to"},{"speaker":"[bryan_boorstein]","startTime":2539.88,"endTime":2544.68,"body":"come like across the body. It's almost like the inverted of the cast press"},{"speaker":"[bryan_boorstein]","startTime":2544.84,"endTime":2548.68,"body":"around. It's like the finish position of the Cra cast rest Ro is how you"},{"speaker":"[bryan_boorstein]","startTime":2548.76,"endTime":2551.72,"body":"would stretch the rear delt if you were if they was pulling you in the"},{"speaker":"[bryan_boorstein]","startTime":2551.8,"endTime":2555.64,"body":"opposite direction. Um. And then you would kind of pullt back and down to"},{"speaker":"[bryan_boorstein]","startTime":2555.72,"endTime":2559.8,"body":"train that rear, don't lengthened Um, which I actually just learned"},{"speaker":"[bryan_boorstein]","startTime":2560.04,"endTime":2563.16,"body":"recently and and I've never tried it, so I think that it would be kind of"},{"speaker":"[bryan_boorstein]","startTime":2563.16,"endTime":2567.8,"body":"like a cool movement to experience, Um. But cables also provide you even"},{"speaker":"[bryan_boorstein]","startTime":2567.96,"endTime":2572.6,"body":"beyond the ability to do uh, a overload in the stretch position."},{"speaker":"[bryan_boorstein]","startTime":2573.64,"endTime":2578.36,"body":"It also provides you an even tension curve so that you have some resistance"},{"speaker":"[bryan_boorstein]","startTime":2578.6,"endTime":2581.96,"body":"in the stretch position even if you're doing just like a typical, like"},{"speaker":"[bryan_boorstein]","startTime":2582.52,"endTime":2586.36,"body":"cable crossover rays where you know you have the the crossover cables and"},{"speaker":"[bryan_boorstein]","startTime":2586.36,"endTime":2589.96,"body":"you're pulling out or whatever, Um, there is tension at the stretch"},{"speaker":"[bryan_boorstein]","startTime":2590.12,"endTime":2593.32,"body":"position, Whereas when you have Dubells and you're bent over or you're"},{"speaker":"[bryan_boorstein]","startTime":2593.48,"endTime":2597.56,"body":"prone on a bench, or whatever it is, Um at that bottom position there is no"},{"speaker":"[bryan_boorstein]","startTime":2597.64,"endTime":2600.76,"body":"tension on the reardult, so I think that that's an important, uh, kind of"},{"speaker":"[bryan_boorstein]","startTime":2600.76,"endTime":2601.96,"body":"caveat to stay as well,"},{"speaker":"[aaron_straker]","startTime":2602.698,"endTime":2603.698,"body":"It,"},{"speaker":"[aaron_straker]","startTime":2604.358,"endTime":2608.758,"body":"because it's like the like, the Dumbll kickback rate for the first"},{"speaker":"[bryan_boorstein]","startTime":2608.62,"endTime":2609.62,"body":"yeah."},{"speaker":"[aaron_straker]","startTime":2609.558,"endTime":2614.278,"body":"ninety degrees of that movement you have zero, Probably not zero. but you"},{"speaker":"[bryan_boorstein]","startTime":2614.22,"endTime":2615.22,"body":"Very, yeah,"},{"speaker":"[aaron_straker]","startTime":2614.358,"endTime":2620.118,"body":"have incredibly know little tension on the triet because the Du just hanging"},{"speaker":"[aaron_straker]","startTime":2620.198,"endTime":2622.678,"body":"off your muscul with you, not even your"},{"speaker":"[bryan_boorstein]","startTime":2622.22,"endTime":2623.22,"body":"right,"},{"speaker":"[aaron_straker]","startTime":2622.758,"endTime":2624.118,"body":"muscule to your skeletal system."},{"speaker":"[bryan_boorstein]","startTime":2623.62,"endTime":2624.62,"body":"right, right,"},{"speaker":"[aaron_straker]","startTime":2625.318,"endTime":2626.518,"body":"So yeah, it's one of those things."},{"speaker":"[aaron_straker]","startTime":2627.638,"endTime":2629.638,"body":"once you learn these concepts like it will"},{"speaker":"[aaron_straker]","startTime":2629.958,"endTime":2632.358,"body":"revolutionize how you think about certain movements."},{"speaker":"[bryan_boorstein]","startTime":2630.06,"endTime":2631.06,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":2633.02,"endTime":2634.02,"body":"yeah. so"},{"speaker":"[bryan_boorstein]","startTime":2634.84,"endTime":2638.52,"body":"one thing I used to think for for many years, and I think this was a result"},{"speaker":"[bryan_boorstein]","startTime":2638.92,"endTime":2643.16,"body":"of uh, bodybuilding in the nineties and early two thousands, where the the"},{"speaker":"[bryan_boorstein]","startTime":2643.32,"endTime":2644.84,"body":"name rear delt fly."},{"speaker":"[bryan_boorstein]","startTime":2645.88,"endTime":2649.88,"body":"You almost just kind of assumed that it was the reverse of the peck fly, so"},{"speaker":"[bryan_boorstein]","startTime":2649.96,"endTime":2653.08,"body":"you would kind of perform it the same way, like you would either bend over"},{"speaker":"[bryan_boorstein]","startTime":2653.32,"endTime":2656.76,"body":"or you would lay down and you would bring your arms out to the side in that"},{"speaker":"[bryan_boorstein]","startTime":2657.0,"endTime":2661.0,"body":"like, um, you know, bent over position, and that was what was called a"},{"speaker":"[bryan_boorstein]","startTime":2661.08,"endTime":2664.76,"body":"reardult fly. So for many, many many years, that's the way I performed it,"},{"speaker":"[bryan_boorstein]","startTime":2665.32,"endTime":2667.48,"body":"Um. And it wasn't until uh,"},{"speaker":"[bryan_boorstein]","startTime":2668.52,"endTime":2672.6,"body":"really kind of the the stuff with N one and cassum where I realize that"},{"speaker":"[bryan_boorstein]","startTime":2672.68,"endTime":2675.96,"body":"when the arms come straight out to the side like that in a bent over"},{"speaker":"[bryan_boorstein]","startTime":2676.2,"endTime":2679.64,"body":"position, we're gonna be getting a lot more of that romboid structure, so"},{"speaker":"[bryan_boorstein]","startTime":2679.64,"endTime":2684.52,"body":"it's gonna be like mid traps, Uh, some upper traps, Um, probably some"},{"speaker":"[bryan_boorstein]","startTime":2684.84,"endTime":2688.12,"body":"little bit of terries in there as well, definitely some reardlts, but I"},{"speaker":"[bryan_boorstein]","startTime":2688.12,"endTime":2691.56,"body":"think that it's going to be dominated by like the traps, the mid traps, and"},{"speaker":"[bryan_boorstein]","startTime":2691.64,"endTime":2693.16,"body":"the Uh, the rom booid structures."},{"speaker":"[bryan_boorstein]","startTime":2694.68,"endTime":2698.76,"body":"So what? then one guys have shown is that the the natural path for the"},{"speaker":"[bryan_boorstein]","startTime":2698.76,"endTime":2703.48,"body":"reardults is actually going to be slightly down and out. So instead of"},{"speaker":"[bryan_boorstein]","startTime":2703.56,"endTime":2706.76,"body":"going directly out like where your arm would form a tea at the top of the"},{"speaker":"[bryan_boorstein]","startTime":2706.84,"endTime":2711.4,"body":"wp. Um, it's more like elbows talkcked, thirty to fifty degrees or"},{"speaker":"[bryan_boorstein]","startTime":2711.48,"endTime":2715.0,"body":"something, along those lines, depending on your structure, and then the"},{"speaker":"[bryan_boorstein]","startTime":2715.0,"endTime":2720.36,"body":"rear delts are scapular retractors, so you wouldn't want to say you're"},{"speaker":"[bryan_boorstein]","startTime":2720.52,"endTime":2724.68,"body":"training your rear delts unless you're actually pulling as far as you can,"},{"speaker":"[bryan_boorstein]","startTime":2724.92,"endTime":2729.72,"body":"given your range of motion. Um, of course, the the mid traps are also"},{"speaker":"[bryan_boorstein]","startTime":2730.28,"endTime":2734.6,"body":"scalpular attractors, so um, so you are going to also train some some mid"},{"speaker":"[bryan_boorstein]","startTime":2734.76,"endTime":2737.8,"body":"traps. It's not to say that you know by performing it this way it's just"},{"speaker":"[bryan_boorstein]","startTime":2737.96,"endTime":2740.76,"body":"for your adults and the other ways just mid traps. Like there's going to be"},{"speaker":"[bryan_boorstein]","startTime":2741.0,"endTime":2745.48,"body":"Um, variable levels of each with with both variations, But I think the more"},{"speaker":"[bryan_boorstein]","startTime":2745.64,"endTime":2748.92,"body":"that you can do your rear delt focused movements with your arms coming"},{"speaker":"[bryan_boorstein]","startTime":2749.02,"endTime":2750.02,"body":"slightly down,"},{"speaker":"[bryan_boorstein]","startTime":2751.0,"endTime":2753.56,"body":"Um is going to be more beneficial for that structure,"},{"speaker":"[bryan_boorstein]","startTime":2755.88,"endTime":2758.68,"body":"Um, and then so with that in mind, I think that some of the best"},{"speaker":"[aaron_straker]","startTime":2758.458,"endTime":2759.458,"body":"S."},{"speaker":"[bryan_boorstein]","startTime":2758.84,"endTime":2763.4,"body":"reard exercises you can do are exercises that people commonly think of as"},{"speaker":"[bryan_boorstein]","startTime":2763.56,"endTime":2768.52,"body":"back exercises. Um, so I think like a a Dubell row like a a typical dumbbo"},{"speaker":"[bryan_boorstein]","startTime":2768.68,"endTime":2772.6,"body":"row if you don't row into your waistline and you don't let that umbell kind"},{"speaker":"[bryan_boorstein]","startTime":2772.6,"endTime":2775.64,"body":"of scrape up along your body, but you kind of let those elbows pop out a"},{"speaker":"[bryan_boorstein]","startTime":2775.72,"endTime":2779.64,"body":"little bit. That is probably one of the best movements you can do. Uh, for"},{"speaker":"[bryan_boorstein]","startTime":2779.72,"endTime":2785.0,"body":"the reardults with free weights and then uh, that can be emulated across a"},{"speaker":"[bryan_boorstein]","startTime":2785.0,"endTime":2787.48,"body":"a ton of different rowing variations like you can do, like a cheest"},{"speaker":"[bryan_boorstein]","startTime":2787.88,"endTime":2792.6,"body":"supported row. That way, a seal row, uh, a one arm row. You can do a barbll"},{"speaker":"[bryan_boorstein]","startTime":2792.84,"endTime":2796.84,"body":"row if you want to. I mean, I think the reardults they, they do react"},{"speaker":"[bryan_boorstein]","startTime":2797.08,"endTime":2800.84,"body":"pretty well to being pronated, Uh, whereas the Lats really want you to be"},{"speaker":"[bryan_boorstein]","startTime":2800.92,"endTime":2805.32,"body":"in like a neutral grip, but um, I think the reardlts might even respond"},{"speaker":"[bryan_boorstein]","startTime":2805.56,"endTime":2809.72,"body":"better to like a mixed grip. So it's like What I mean by mix is it's not"},{"speaker":"[bryan_boorstein]","startTime":2809.8,"endTime":2813.4,"body":"fully pronated and it's not fully neutral. It's almost like the same path"},{"speaker":"[bryan_boorstein]","startTime":2813.56,"endTime":2817.88,"body":"that your elbow would take as it goes in right, so it it lines up perfectly"},{"speaker":"[bryan_boorstein]","startTime":2817.96,"endTime":2821.88,"body":"with the movement pattern that you're trying to implement. Um. So like my"},{"speaker":"[bryan_boorstein]","startTime":2822.04,"endTime":2825.8,"body":"Tbr row machine at home has those handles that aren't fully pron and"},{"speaker":"[bryan_boorstein]","startTime":2825.8,"endTime":2828.76,"body":"they're not fully neutral. They're like forty five degree handles and those"},{"speaker":"[bryan_boorstein]","startTime":2829.0,"endTime":2832.92,"body":"just rip me apart. They're so good, so if you can either use D handles like"},{"speaker":"[bryan_boorstein]","startTime":2833.08,"endTime":2838.28,"body":"uh, cable handles that move or um, or if you have any like angles, grips,"},{"speaker":"[bryan_boorstein]","startTime":2838.44,"endTime":2841.64,"body":"or anything like that, where you can change like a fully pronated position"},{"speaker":"[bryan_boorstein]","startTime":2842.04,"endTime":2845.88,"body":"to a slightly permenaded position, I think that  also helps the cause"},{"speaker":"[bryan_boorstein]","startTime":2847.72,"endTime":2848.76,"body":"thoughts. Yeah,"},{"speaker":"[aaron_straker]","startTime":2848.518,"endTime":2852.518,"body":"so yeah, I mean. So what I, what I think is really interesting is I have."},{"speaker":"[aaron_straker]","startTime":2853.078,"endTime":2856.678,"body":"what. What are my favorite rear dealt exercise now? and I feel like it's"},{"speaker":"[aaron_straker]","startTime":2856.778,"endTime":2857.778,"body":"going to change one's"},{"speaker":"[bryan_boorstein]","startTime":2857.58,"endTime":2858.58,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2857.878,"endTime":2861.318,"body":"cast. and and then one team. Show me. you know what I don't know in a couple"},{"speaker":"[aaron_straker]","startTime":2861.558,"endTime":2865.878,"body":"days, but I always like training them with the cable and what I have found"},{"speaker":"[aaron_straker]","startTime":2866.358,"endTime":2871.878,"body":"what works best for me because it's one of those muscles that. its. It's a"},{"speaker":"[aaron_straker]","startTime":2871.958,"endTime":2876.438,"body":"small muscle surrounded by like massive other muscles. I like to train them."},{"speaker":"[aaron_straker]","startTime":2876.918,"endTime":2877.958,"body":"Um, what's that?"},{"speaker":"[bryan_boorstein]","startTime":2877.98,"endTime":2878.98,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2878.118,"endTime":2881.958,"body":"unilaterally? so like one hand at a time so that I can focus more on one"},{"speaker":"[aaron_straker]","startTime":2882.038,"endTime":2883.798,"body":"place instead of trying to do both at"},{"speaker":"[bryan_boorstein]","startTime":2883.42,"endTime":2884.42,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2883.778,"endTime":2884.778,"body":"the same time, Right?"},{"speaker":"[aaron_straker]","startTime":2886.038,"endTime":2889.558,"body":"And my favorite way to train them is actually W with a cable stack kind of"},{"speaker":"[aaron_straker]","startTime":2889.718,"endTime":2894.438,"body":"bent over. Um, like let's say, for example, you would be doing maybe like a,"},{"speaker":"[aaron_straker]","startTime":2894.598,"endTime":2896.518,"body":"like a tricep kickback"},{"speaker":"[bryan_boorstein]","startTime":2896.6,"endTime":2901.24,"body":"Oh, is it coming across your body? Oh? okay? okay, okay, okay,"},{"speaker":"[aaron_straker]","startTime":2896.678,"endTime":2902.358,"body":"with a cable, But then I, No, no, but straight straight straight on. but then"},{"speaker":"[aaron_straker]","startTime":2902.598,"endTime":2906.918,"body":"you keep your elbow kind of fixed and you're just growing back. Um, but"},{"speaker":"[aaron_straker]","startTime":2906.998,"endTime":2910.438,"body":"what's nice is you can back up a little bit and get that. Oh, sorry, you can"},{"speaker":"[aaron_straker]","startTime":2910.458,"endTime":2911.458,"body":"get that big stretch"},{"speaker":"[bryan_boorstein]","startTime":2911.34,"endTime":2912.34,"body":"yeah, yeah, yeah, okay,"},{"speaker":"[aaron_straker]","startTime":2911.638,"endTime":2914.438,"body":"in front of you so you can load it a little bit in that lengthen"},{"speaker":"[bryan_boorstein]","startTime":2914.06,"endTime":2915.06,"body":"yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":2914.678,"endTime":2918.838,"body":"position and then come all the way you know back and it's going to get a"},{"speaker":"[aaron_straker]","startTime":2918.918,"endTime":2923.238,"body":"little bit of like. Um, uh, what's that? like the terries there as well, but"},{"speaker":"[aaron_straker]","startTime":2923.478,"endTime":2926.278,"body":"it. I mean that's by far my favor, and you need a little bit of trice upp, as"},{"speaker":"[aaron_straker]","startTime":2926.278,"endTime":2929.558,"body":"well, because you're obviously moving that, But do you don't want to try? You"},{"speaker":"[aaron_straker]","startTime":2929.558,"endTime":2932.438,"body":"don't want your. I don't like my arm completely locked out, but I don't want"},{"speaker":"[aaron_straker]","startTime":2932.518,"endTime":2936.838,"body":"it superbent, but just like a break in the elbow. So um, but I love doing"},{"speaker":"[aaron_straker]","startTime":2936.778,"endTime":2937.778,"body":"them that way."},{"speaker":"[bryan_boorstein]","startTime":2937.0,"endTime":2940.04,"body":"dude, you should try it coming across your body, so set up in that same"},{"speaker":"[bryan_boorstein]","startTime":2940.2,"endTime":2943.32,"body":"position, but pull the one on where the right hand is across with the left"},{"speaker":"[bryan_boorstein]","startTime":2943.5,"endTime":2944.5,"body":"hand. Just even"},{"speaker":"[aaron_straker]","startTime":2944.218,"endTime":2945.218,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":2944.6,"endTime":2947.88,"body":"like in my mind as I like, think about that. I can already feel the"},{"speaker":"[bryan_boorstein]","startTime":2947.54,"endTime":2948.54,"body":"tenention."},{"speaker":"[bryan_boorstein]","startTime":2949.18,"endTime":2950.18,"body":"I'm going to try that."},{"speaker":"[aaron_straker]","startTime":2949.478,"endTime":2954.198,"body":"Yeah, so I, I think that is the best way that I have found. Um, because it's"},{"speaker":"[aaron_straker]","startTime":2954.338,"endTime":2955.338,"body":"it's it's"},{"speaker":"[bryan_boorstein]","startTime":2954.78,"endTime":2955.78,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2955.238,"endTime":2958.838,"body":"simple, right, I think a lot of them are. They're complex and you're moving"},{"speaker":"[aaron_straker]","startTime":2958.998,"endTime":2961.718,"body":"around some other structure like you know, the The peck, the reverse, You"},{"speaker":"[aaron_straker]","startTime":2961.798,"endTime":2964.838,"body":"know, Pecdec fly, which is like the common way. most people will train them"},{"speaker":"[aaron_straker]","startTime":2964.998,"endTime":2968.278,"body":"right. you're You're confined to other structures that are you know, maybe"},{"speaker":"[aaron_straker]","startTime":2968.438,"endTime":2970.598,"body":"don't fit you the best. And that's where the cable's"},{"speaker":"[bryan_boorstein]","startTime":2970.14,"endTime":2971.14,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2970.678,"endTime":2974.038,"body":"just going to be fantastic Because you can. I'm going to move a little bit to"},{"speaker":"[aaron_straker]","startTime":2974.038,"endTime":2975.638,"body":"the left. I'm going to move a little bit to"},{"speaker":"[bryan_boorstein]","startTime":2975.18,"endTime":2976.18,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2975.638,"endTime":2978.518,"body":"the right. I'm going to try my, you know, a neutral grip. I'm going to try"},{"speaker":"[aaron_straker]","startTime":2978.598,"endTime":2981.318,"body":"the de handandle like you can just modify it to"},{"speaker":"[aaron_straker]","startTime":2981.478,"endTime":2984.198,"body":"to what you can find fits you. Well. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2981.48,"endTime":2982.76,"body":"to fit perfectly. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2984.2,"endTime":2987.56,"body":"no, I love that that's great. I mean any time you can use a cable for a"},{"speaker":"[bryan_boorstein]","startTime":2987.72,"endTime":2992.04,"body":"structure like that, that's going to be hugely advantageous. Um. I had a"},{"speaker":"[bryan_boorstein]","startTime":2992.12,"endTime":2996.04,"body":"question the other day on. it was either Instrammar in our Facebook group."},{"speaker":"[bryan_boorstein]","startTime":2996.28,"endTime":2999.56,"body":"Uh, someone asked me about face polls and whether they're good for Re"},{"speaker":"[bryan_boorstein]","startTime":2999.72,"endTime":3006.84,"body":"adults. And so I think that given what we know now about the elbow path for"},{"speaker":"[bryan_boorstein]","startTime":3007.0,"endTime":3011.16,"body":"the rear adults, I think that a well and and I would say that I felt this"},{"speaker":"[bryan_boorstein]","startTime":3011.32,"endTime":3014.28,"body":"before, too, but I'm more confident of it now. I always felt like a face"},{"speaker":"[bryan_boorstein]","startTime":3014.52,"endTime":3019.48,"body":"pull to me was more of a a lateral delt focus, because the elbows are"},{"speaker":"[bryan_boorstein]","startTime":3019.64,"endTime":3024.2,"body":"coming up almost like they do in a y, raise. Um. So any time you have to"},{"speaker":"[bryan_boorstein]","startTime":3024.28,"endTime":3028.28,"body":"raise that arm up like that, you're going to get a lot of of lateral delt"},{"speaker":"[bryan_boorstein]","startTime":3028.44,"endTime":3031.4,"body":"in there. and whenever I teach the face poll, I always teach that the"},{"speaker":"[bryan_boorstein]","startTime":3031.48,"endTime":3036.28,"body":"elbows stay higher than the hands, Um. So, for that reason, I think that"},{"speaker":"[bryan_boorstein]","startTime":3036.44,"endTime":3041.16,"body":"it's more of a of a lateral delt focus. whereas, if you were to do a face"},{"speaker":"[bryan_boorstein]","startTime":3041.48,"endTime":3045.16,"body":"poll, that was more into like the neck line, where the elbows could travel"},{"speaker":"[bryan_boorstein]","startTime":3045.48,"endTime":3049.4,"body":"a little bit further down, and the hands may finished above the elbows. I"},{"speaker":"[bryan_boorstein]","startTime":3049.48,"endTime":3052.44,"body":"think at that point you know, some people still call that a face poll. I"},{"speaker":"[bryan_boorstein]","startTime":3052.44,"endTime":3055.72,"body":"would call that like, Uh, I would call that like a row. I would call"},{"speaker":"[bryan_boorstein]","startTime":3055.88,"endTime":3059.56,"body":"probably call a highro or something, but Um, people might call that a face"},{"speaker":"[bryan_boorstein]","startTime":3059.72,"endTime":3061.96,"body":"poll, and that would be a good a good rear de exercise."},{"speaker":"[bryan_boorstein]","startTime":3063.64,"endTime":3067.24,"body":"Um. yeah, I don't know if I have a whole lot more to add on that."},{"speaker":"[aaron_straker]","startTime":3068.678,"endTime":3070.998,"body":"maybe we'll have a follow up in two to three"},{"speaker":"[bryan_boorstein]","startTime":3070.7,"endTime":3071.7,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3071.078,"endTime":3073.958,"body":"weeks once we're both through the practical and will have a whole new world"},{"speaker":"[aaron_straker]","startTime":3074.198,"endTime":3077.398,"body":"of things to talk about with the rear, adults. So we will see"},{"speaker":"[bryan_boorstein]","startTime":3076.12,"endTime":3081.16,"body":"exactly cool. very cool. Um, we had a just a real quick question. Do you"},{"speaker":"[bryan_boorstein]","startTime":3081.16,"endTime":3082.76,"body":"want to kick this around? F."},{"speaker":"[aaron_straker]","startTime":3082.538,"endTime":3083.538,"body":"sure"},{"speaker":"[bryan_boorstein]","startTime":3083.4,"endTime":3087.56,"body":"Cool. so, uh, the question on on an intiggram came to me and I just thought"},{"speaker":"[bryan_boorstein]","startTime":3087.72,"endTime":3090.84,"body":"it was a interesting idea to kind of throw out some of our theoretical or"},{"speaker":"[bryan_boorstein]","startTime":3090.92,"endTime":3095.64,"body":"anecot anecdotal ideas on it. So the question was what are your thoughts on"},{"speaker":"[bryan_boorstein]","startTime":3095.72,"endTime":3100.04,"body":"the benefits of isolation movements for beginners as a means to connect"},{"speaker":"[bryan_boorstein]","startTime":3100.44,"endTime":3103.96,"body":"mind to muscle. Or are they just better off working on compound movements"},{"speaker":"[bryan_boorstein]","startTime":3104.04,"endTime":3105.4,"body":"for body awareness and strength?"},{"speaker":"[aaron_straker]","startTime":3108.178,"endTime":3109.178,"body":"this one's hard"},{"speaker":"[aaron_straker]","startTime":3110.038,"endTime":3113.638,"body":"and and I don't feel strongly in either direction."},{"speaker":"[aaron_straker]","startTime":3116.358,"endTime":3120.038,"body":"Personally, I feel like if you go down the path of"},{"speaker":"[aaron_straker]","startTime":3121.158,"endTime":3124.758,"body":"it could be a slippery slope. Is what I'm kind of getting out with with"},{"speaker":"[aaron_straker]","startTime":3124.838,"endTime":3129.158,"body":"isolation movements because you might end up placing too much emphasis on"},{"speaker":"[aaron_straker]","startTime":3128.858,"endTime":3129.858,"body":"them"},{"speaker":"[aaron_straker]","startTime":3130.218,"endTime":3131.218,"body":"based on"},{"speaker":"[aaron_straker]","startTime":3132.198,"endTime":3138.758,"body":"based on you, your your not a novice status and then pots, What's the word?"},{"speaker":"[aaron_straker]","startTime":3138.538,"endTime":3139.538,"body":"I'm looking"},{"speaker":"[bryan_boorstein]","startTime":3139.24,"endTime":3140.52,"body":"Catch twenty two, Yeah,"},{"speaker":"[aaron_straker]","startTime":3139.398,"endTime":3142.518,"body":"for? The opportunity cost. Yeah, sorry,"},{"speaker":"[aaron_straker]","startTime":3143.718,"endTime":3145.638,"body":"the opportunity cost of that time and energy."},{"speaker":"[bryan_boorstein]","startTime":3145.5,"endTime":3146.5,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3146.038,"endTime":3148.278,"body":"you could be Sp. Learning how to"},{"speaker":"[aaron_straker]","startTime":3149.718,"endTime":3155.398,"body":"brace properly move through the compounds with you know of. so I,"},{"speaker":"[aaron_straker]","startTime":3156.598,"endTime":3160.758,"body":"I don't know how much benefit there is to that mind muscle connection on an"},{"speaker":"[aaron_straker]","startTime":3160.838,"endTime":3164.598,"body":"isolation in the very very beginning, because it is something that you will"},{"speaker":"[aaron_straker]","startTime":3164.838,"endTime":3166.678,"body":"slowly kind of build over time."},{"speaker":"[bryan_boorstein]","startTime":3167.64,"endTime":3170.92,"body":"yeah, I think you said that really. Well, uh, I think in my mind there are"},{"speaker":"[bryan_boorstein]","startTime":3171.08,"endTime":3176.84,"body":"pros and cons to doing that. Um, I also question, and I haven't worked at"},{"speaker":"[bryan_boorstein]","startTime":3176.84,"endTime":3180.68,"body":"the beginner in a really long time, so if anyone is relatively novice, you"},{"speaker":"[bryan_boorstein]","startTime":3180.68,"endTime":3183.0,"body":"know, filfrida to shoot me a dam and let me know, But"},{"speaker":"[bryan_boorstein]","startTime":3184.12,"endTime":3185.4,"body":"I wonder whether"},{"speaker":"[bryan_boorstein]","startTime":3187.64,"endTime":3191.16,"body":"making that mind muscle connection through an isolation movement is even"},{"speaker":"[bryan_boorstein]","startTime":3191.4,"endTime":3196.6,"body":"like going to be super strong in the beginning. I feel like Yeah, I. I. I"},{"speaker":"[bryan_boorstein]","startTime":3196.74,"endTime":3197.74,"body":"feel like"},{"speaker":"[bryan_boorstein]","startTime":3199.64,"endTime":3203.08,"body":"you're just going to be learning how to move Like. Regardless of whether"},{"speaker":"[bryan_boorstein]","startTime":3203.16,"endTime":3206.2,"body":"you're doing an isolation movement or a compound movement, you're going to"},{"speaker":"[bryan_boorstein]","startTime":3206.2,"endTime":3210.12,"body":"be creating neural adaptations to said movement. Um,"},{"speaker":"[bryan_boorstein]","startTime":3211.32,"endTime":3214.36,"body":"and I just don't know that that matters like. if it's isolation or"},{"speaker":"[bryan_boorstein]","startTime":3214.36,"endTime":3217.16,"body":"compound, you're still just going to be learning. so I, I'm I'm not sure"},{"speaker":"[bryan_boorstein]","startTime":3217.24,"endTime":3220.92,"body":"that you're going to have the bandwidth in your brain and nervous system to"},{"speaker":"[bryan_boorstein]","startTime":3221.0,"endTime":3225.64,"body":"make a mind muscle connection. That that is meaningful at that point. Um,"},{"speaker":"[bryan_boorstein]","startTime":3226.44,"endTime":3230.2,"body":"so I, I lend myself more to just saying you know, Get the most bang for"},{"speaker":"[bryan_boorstein]","startTime":3230.2,"endTime":3235.56,"body":"your buck like you're a newbie if you like. If you want to do isolations"},{"speaker":"[bryan_boorstein]","startTime":3235.96,"endTime":3241.08,"body":"instead of doing squats. For example, you would have to do leg extensions."},{"speaker":"[bryan_boorstein]","startTime":3241.48,"endTime":3244.2,"body":"Glute kickbacks Potentially like"},{"speaker":"[bryan_boorstein]","startTime":3245.4,"endTime":3247.0,"body":"some sort of aductor work."},{"speaker":"[bryan_boorstein]","startTime":3248.04,"endTime":3252.36,"body":"Um, there would be maybe even calves like the squat. Literally. When you're"},{"speaker":"[bryan_boorstein]","startTime":3252.44,"endTime":3256.6,"body":"a beginner, it will hyperchrof your calves. Because you're standing under"},{"speaker":"[bryan_boorstein]","startTime":3256.84,"endTime":3260.04,"body":"load with weight. You're not doing a calrase with it. You're just standing"},{"speaker":"[bryan_boorstein]","startTime":3260.12,"endTime":3264.28,"body":"with weight, so it seems like a massive waste of your time and energy to go"},{"speaker":"[bryan_boorstein]","startTime":3264.44,"endTime":3268.2,"body":"and have to do all of these different movements instead of just doing one"},{"speaker":"[bryan_boorstein]","startTime":3268.36,"endTime":3273.32,"body":"movement. That's going to help you build all of these capabilities That"},{"speaker":"[bryan_boorstein]","startTime":3273.24,"endTime":3274.52,"body":"that benefit you going forward"},{"speaker":"[aaron_straker]","startTime":3275.638,"endTime":3278.838,"body":"Yeah and y. and you're kinda just kicking the can down road because you're"},{"speaker":"[aaron_straker]","startTime":3278.918,"endTime":3281.078,"body":"going to need to learn how to squat eventually. Anyway,"},{"speaker":"[bryan_boorstein]","startTime":3281.26,"endTime":3282.26,"body":"right right, right,"},{"speaker":"[aaron_straker]","startTime":3282.358,"endTime":3286.358,"body":"um, I mean, Obviously some things you know like there isn't that much like"},{"speaker":"[aaron_straker]","startTime":3286.758,"endTime":3290.438,"body":"some of the simpler body parts are like a bicep right. Okay, you can do a bar"},{"speaker":"[aaron_straker]","startTime":3290.598,"endTime":3292.438,"body":"bell, biy, su cral. I mean, that's kind of an"},{"speaker":"[bryan_boorstein]","startTime":3292.46,"endTime":3293.46,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":3292.518,"endTime":3295.958,"body":"isolation. still, anyway, because of just the simplicity of the of the joint."},{"speaker":"[bryan_boorstein]","startTime":3295.4,"endTime":3297.0,"body":"Yep, it's a single joint movement."},{"speaker":"[aaron_straker]","startTime":3295.738,"endTime":3296.738,"body":"Really?"},{"speaker":"[aaron_straker]","startTime":3297.478,"endTime":3302.438,"body":"Yeah, single joint movement exactly, but I, yeah, I'm I'm just not. I don't"},{"speaker":"[aaron_straker]","startTime":3302.598,"endTime":3307.158,"body":"feel very strongly that you can even really create that much of a mind of"},{"speaker":"[aaron_straker]","startTime":3307.238,"endTime":3310.678,"body":"muscle connection in the beginning 'cause I think like those, those like"},{"speaker":"[aaron_straker]","startTime":3310.918,"endTime":3314.118,"body":"neural adaptations. Or maybe I don't even know. I just feel like you're"},{"speaker":"[aaron_straker]","startTime":3314.278,"endTime":3317.558,"body":"You're missing the components that need to be there for that to happen."},{"speaker":"[bryan_boorstein]","startTime":3317.1,"endTime":3318.1,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3318.438,"endTime":3321.878,"body":"Um, I have a. I would do have a really funny story about that. Actually, that"},{"speaker":"[aaron_straker]","startTime":3321.958,"endTime":3324.918,"body":"I just remembered from when I was younger when I first got into like lifting"},{"speaker":"[aaron_straker]","startTime":3325.078,"endTime":3327.718,"body":"weights and stuff. I don't know. I'm like, you know, fourteen, fifteen years"},{"speaker":"[aaron_straker]","startTime":3327.878,"endTime":3331.478,"body":"old. I really wanted to be able to like make my chest move. You know how you"},{"speaker":"[aaron_straker]","startTime":3331.478,"endTime":3335.238,"body":"can just like flex it and you can. you can bounce the packs and my stepd. My"},{"speaker":"[bryan_boorstein]","startTime":3331.48,"endTime":3332.68,"body":"Boun, the pax. Yeah,"},{"speaker":"[aaron_straker]","startTime":3335.318,"endTime":3338.438,"body":"stepdad could do it. and like he, you know, lifted in like high school and"},{"speaker":"[aaron_straker]","startTime":3338.438,"endTime":3341.318,"body":"college, But he can't touch a weight for pro, Probably two decades to this"},{"speaker":"[aaron_straker]","startTime":3341.398,"endTime":3344.438,"body":"point and you could still do it, And I was like. How like teach me how I wa"},{"speaker":"[aaron_straker]","startTime":3344.598,"endTime":3347.798,"body":"to be able to do that and he's like one day you can just do it and like I"},{"speaker":"[aaron_straker]","startTime":3347.958,"endTime":3350.998,"body":"totally didn't buy, and I' like he just doesn't want to fuck and teach me and"},{"speaker":"[aaron_straker]","startTime":3351.078,"endTime":3354.918,"body":"then I shit you not like a year later, two years later I remember like one"},{"speaker":"[aaron_straker]","startTime":3355.078,"endTime":3358.998,"body":"day I could just do it and it was the holy shit that happened like he wasn't"},{"speaker":"[aaron_straker]","startTime":3359.158,"endTime":3362.918,"body":"lying to me and I had no idea how, but it was like one day I could jet, like"},{"speaker":"[aaron_straker]","startTime":3362.998,"endTime":3366.918,"body":"that connection to how to move. Them, like was literally just there, which is"},{"speaker":"[aaron_straker]","startTime":3366.998,"endTime":3370.278,"body":"like could be me, just not remembering right or whatever, but that's how I"},{"speaker":"[aaron_straker]","startTime":3370.438,"endTime":3373.958,"body":"remember. it' like one day I could just bounce my backs after not being able"},{"speaker":"[aaron_straker]","startTime":3374.118,"endTime":3375.398,"body":"to for my entire life."},{"speaker":"[bryan_boorstein]","startTime":3374.84,"endTime":3378.6,"body":"had you been training prior to the time that you asked him to teach you?"},{"speaker":"[aaron_straker]","startTime":3379.958,"endTime":3383.238,"body":"I was probably like right when I started. maybe a month or two or something"},{"speaker":"[bryan_boorstein]","startTime":3381.4,"endTime":3386.12,"body":"Yeah, so yeah, I'm wondering how much of that has to do with like the"},{"speaker":"[aaron_straker]","startTime":3383.018,"endTime":3384.018,"body":"like that."},{"speaker":"[bryan_boorstein]","startTime":3386.2,"endTime":3390.04,"body":"ability to connect to the muscle, but also having enough muscle there to"},{"speaker":"[bryan_boorstein]","startTime":3390.12,"endTime":3393.16,"body":"bounce Because maybe you just didn't have any muscle before and you're like"},{"speaker":"[bryan_boorstein]","startTime":3393.24,"endTime":3396.04,"body":"how am I supposed to contract something that isn't there? You know."},{"speaker":"[aaron_straker]","startTime":3396.758,"endTime":3397.878,"body":"Yeah, and that's kind of what I meant"},{"speaker":"[bryan_boorstein]","startTime":3397.5,"endTime":3398.5,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3397.958,"endTime":3398.998,"body":"with. Like the mind muscle"},{"speaker":"[bryan_boorstein]","startTime":3398.86,"endTime":3399.86,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3399.158,"endTime":3402.518,"body":"connection, Like how do you connect to? like? I don't know. Like a. I mean,"},{"speaker":"[aaron_straker]","startTime":3402.598,"endTime":3405.958,"body":"Obviously everyone has musculture there, but it's like you have. Like your"},{"speaker":"[aaron_straker]","startTime":3406.038,"endTime":3407.078,"body":"basic human function,"},{"speaker":"[bryan_boorstein]","startTime":3406.62,"endTime":3407.62,"body":"right,"},{"speaker":"[aaron_straker]","startTime":3407.238,"endTime":3411.558,"body":"musc muscularure, Um, but yeah, especially for something like a back or"},{"speaker":"[aaron_straker]","startTime":3411.638,"endTime":3413.078,"body":"whatever, Like how, it, maybe it's"},{"speaker":"[bryan_boorstein]","startTime":3412.78,"endTime":3413.78,"body":"dude,"},{"speaker":"[aaron_straker]","startTime":3413.158,"endTime":3414.598,"body":"harder to create that connection"},{"speaker":"[bryan_boorstein]","startTime":3414.14,"endTime":3415.14,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3414.758,"endTime":3418.198,"body":"because you just don't barely have any there. You have. Like your minimum,"},{"speaker":"[aaron_straker]","startTime":3418.358,"endTime":3420.758,"body":"Blinon to be a human type of muscle type of deal."},{"speaker":"[bryan_boorstein]","startTime":3420.2,"endTime":3423.72,"body":"I mean, it takes people a decade sometimes or longer to learn how to"},{"speaker":"[bryan_boorstein]","startTime":3423.8,"endTime":3425.4,"body":"connect to their lats, I mean"},{"speaker":"[aaron_straker]","startTime":3425.258,"endTime":3426.258,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":3425.74,"endTime":3426.74,"body":"like,"},{"speaker":"[bryan_boorstein]","startTime":3427.48,"endTime":3431.64,"body":"Yeah, it, it's wild. I mean pe. I, the amount of people that that have no"},{"speaker":"[bryan_boorstein]","startTime":3431.88,"endTime":3435.08,"body":"clue what they're actually training with their back and they're actually"},{"speaker":"[bryan_boorstein]","startTime":3435.24,"endTime":3440.28,"body":"still arm pulling Ten years into training. I see it all the time. so um, so"},{"speaker":"[bryan_boorstein]","startTime":3440.44,"endTime":3444.28,"body":"yeah, I think that that the the mirror muscles are definitely easier to"},{"speaker":"[bryan_boorstein]","startTime":3444.36,"endTime":3448.44,"body":"contract. I mean shit, not, I haven't practiced posing cause I'm just I"},{"speaker":"[bryan_boorstein]","startTime":3448.52,"endTime":3451.48,"body":"don't know. I can't get myself to do it, but I cannot figure out how to"},{"speaker":"[bryan_boorstein]","startTime":3451.48,"endTime":3455.0,"body":"contract my hams string like when I without weight, like I can do it with"},{"speaker":"[bryan_boorstein]","startTime":3455.08,"endTime":3458.68,"body":"weight. And and you know, pull my leg up and I can. I can do a leg curl and"},{"speaker":"[bryan_boorstein]","startTime":3458.76,"endTime":3463.32,"body":"contract it, but I can't figure out how to how to fully activate it without"},{"speaker":"[bryan_boorstein]","startTime":3463.64,"endTime":3467.64,"body":"stressing the rest of my body. Uh, when I'm just standing there, So you"},{"speaker":"[bryan_boorstein]","startTime":3467.62,"endTime":3468.62,"body":"know things that that"},{"speaker":"[aaron_straker]","startTime":3468.138,"endTime":3469.138,"body":"Hm."},{"speaker":"[bryan_boorstein]","startTime":3468.6,"endTime":3470.6,"body":"you just have to practice and learn over time."},{"speaker":"[bryan_boorstein]","startTime":3473.96,"endTime":3475.32,"body":"Cool. that's all I got man."},{"speaker":"[aaron_straker]","startTime":3476.358,"endTime":3479.638,"body":"yeah, yeah, same. um, So I mean it' a prettyical episode covered some"},{"speaker":"[aaron_straker]","startTime":3479.458,"endTime":3480.458,"body":"different things with"},{"speaker":"[bryan_boorstein]","startTime":3479.78,"endTime":3480.78,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":3480.278,"endTime":3484.758,"body":"us. Obviously, the rear do conversation, which uh, I want to revisit once we"},{"speaker":"[aaron_straker]","startTime":3484.758,"endTime":3486.438,"body":"know more be cause. I feel like we may have new"},{"speaker":"[bryan_boorstein]","startTime":3486.46,"endTime":3487.46,"body":"Yeah, absolutely"},{"speaker":"[aaron_straker]","startTime":3486.598,"endTime":3490.278,"body":"new answers or I feel like Cass or someone. you. Yeah, Yeah, and that"},{"speaker":"[aaron_straker]","startTime":3490.358,"endTime":3493.158,"body":"movement's fucking stupid. I wants do this instead."},{"speaker":"[bryan_boorstein]","startTime":3491.56,"endTime":3495.08,"body":"yeah. Why would you do that one arm cable row thing like"},{"speaker":"[aaron_straker]","startTime":3495.158,"endTime":3496.278,"body":"Yeah, so I'"},{"speaker":"[bryan_boorstein]","startTime":3495.24,"endTime":3496.52,"body":"just do a a pull down"},{"speaker":"[aaron_straker]","startTime":3497.558,"endTime":3501.078,"body":"yeah, So I feel like there may be some of that And then I do definitely want"},{"speaker":"[aaron_straker]","startTime":3501.158,"endTime":3506.838,"body":"to update the listeners as I learn more. Um, but yeah and I will catch a guys"},{"speaker":"[bryan_boorstein]","startTime":3506.62,"endTime":3507.62,"body":"eight."},{"speaker":"[aaron_straker]","startTime":3506.698,"endTime":3507.698,"body":"next week."},{"speaker":"[aaron_straker]","startTime":3511.178,"endTime":3512.178,"body":"My mouse was on there."}]}