{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":26.444,"endTime":29.964,"body":"Happy Tuesday, Gus Walkcom back to another episode of each train. Prosper."},{"speaker":"[aaron_straker]","startTime":30.444,"endTime":35.724000000000004,"body":"Today's episode is part two of Briry and Ies, follow up on ourspective and"},{"speaker":"[aaron_straker]","startTime":35.884,"endTime":40.044,"body":"one practical recap. So if you haven't listened to part one yet, go back and"},{"speaker":"[aaron_straker]","startTime":40.124,"endTime":42.924,"body":"listen to that and then today we're going to follow up with everything we"},{"speaker":"[aaron_straker]","startTime":43.004000000000005,"endTime":48.364000000000004,"body":"didn't cover in part one on today's part two episode. Want to jump into it?"},{"speaker":"[bryan_boorstein]","startTime":48.84,"endTime":54.6,"body":"Yeah, yeah, totally. um. I also want to say that, Uh, prior to part one we"},{"speaker":"[bryan_boorstein]","startTime":54.68,"endTime":59.16,"body":"had our December qn a episode and I went back and relisted to it and we"},{"speaker":"[bryan_boorstein]","startTime":59.32,"endTime":64.12,"body":"actually talked a lot about Enon and Cas, and a lot of that stuff on that"},{"speaker":"[bryan_boorstein]","startTime":64.28,"endTime":68.28,"body":"episode, too. So, um, one thing I, I wanted to bring to light from that"},{"speaker":"[bryan_boorstein]","startTime":68.36,"endTime":74.36,"body":"episode that we talked about was Tibia angle in relation to foot platform"},{"speaker":"[bryan_boorstein]","startTime":74.92,"endTime":79.47999999999999,"body":"on a back supported movement. So we're thinking about like a hack, squaw a"},{"speaker":"[bryan_boorstein]","startTime":79.56,"endTime":84.2,"body":"leg press or a pendulum squa, or something Along those lines, Right, and"},{"speaker":"[bryan_boorstein]","startTime":84.68,"endTime":87.56,"body":"one of the things that that we were discussing the lastppos, I made"},{"speaker":"[bryan_boorstein]","startTime":87.42,"endTime":88.42,"body":"reference to"},{"speaker":"[bryan_boorstein]","startTime":89.32,"endTime":93.88,"body":"my uh, my hack press at home, and how I created this amazing setup where I"},{"speaker":"[bryan_boorstein]","startTime":93.96,"endTime":98.28,"body":"can use these heel wedges and put them super down low and put my feet close"},{"speaker":"[bryan_boorstein]","startTime":98.6,"endTime":102.04,"body":"together and I'm getting this most ridiculous neneeflection And then you"},{"speaker":"[bryan_boorstein]","startTime":102.2,"endTime":106.76,"body":"kind of said this thing that, Um, it doesn't exactly matter how much"},{"speaker":"[bryan_boorstein]","startTime":106.92,"endTime":110.44,"body":"neflection you get when your back is. Supported is that correct?"},{"speaker":"[aaron_straker]","startTime":111.244,"endTime":115.324,"body":"That's the kind of takeaway I got from it, but I should have alluded on that"},{"speaker":"[aaron_straker]","startTime":115.144,"endTime":116.144,"body":"episode."},{"speaker":"[aaron_straker]","startTime":117.004,"endTime":121.164,"body":"I think this is what Kath told me, but I, I'm not convicted because"},{"speaker":"[bryan_boorstein]","startTime":120.86,"endTime":121.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":121.404,"endTime":127.084,"body":"it still kind of liket ineriy. Does it? does it? not? so I'm interested to"},{"speaker":"[aaron_straker]","startTime":127.164,"endTime":130.764,"body":"hear your follow period because maybe I just listened like a dumb ass"},{"speaker":"[bryan_boorstein]","startTime":131.0,"endTime":136.68,"body":"No, for sure, for sure. So so I'm not a hundred percent short either, but I"},{"speaker":"[bryan_boorstein]","startTime":136.76,"endTime":142.92000000000002,"body":"can use two pieces of information and I think that we can kind of intu it a"},{"speaker":"[bryan_boorstein]","startTime":143.32,"endTime":145.16,"body":"a result of this right. Oh,"},{"speaker":"[bryan_boorstein]","startTime":146.28,"endTime":150.2,"body":"one thing for sure, is that the pendulum is a little bit different than a"},{"speaker":"[bryan_boorstein]","startTime":150.2,"endTime":153.08,"body":"hack because you're pushing away from it in an arc."},{"speaker":"[bryan_boorstein]","startTime":154.68,"endTime":159.0,"body":"Um, So, and I think your question that you reference was about a guy on the"},{"speaker":"[bryan_boorstein]","startTime":158.98,"endTime":159.98,"body":"pendulum? right,"},{"speaker":"[aaron_straker]","startTime":159.884,"endTime":161.404,"body":"specific to the pendulum. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":161.72,"endTime":165.64,"body":"Yeah, so I think that that's one potential caveat. Um, and the reason that"},{"speaker":"[bryan_boorstein]","startTime":165.72,"endTime":170.84,"body":"I think that that's important is because in the final day we had the semi"},{"speaker":"[bryan_boorstein]","startTime":171.08,"endTime":173.48,"body":"programming lecture that he went about where you talking about exercise"},{"speaker":"[bryan_boorstein]","startTime":173.96,"endTime":177.48,"body":"selection And did he have those like things where we know the top of the"},{"speaker":"[bryan_boorstein]","startTime":177.48,"endTime":180.68,"body":"board had quads and the bottom had hands. And then there was a doctors on"},{"speaker":"[bryan_boorstein]","startTime":180.68,"endTime":183.56,"body":"one side and glues on the other, and like you would choose movements that"},{"speaker":"[bryan_boorstein]","startTime":183.64,"endTime":185.08,"body":"would fit somewhere in the spectrum."},{"speaker":"[aaron_straker]","startTime":186.364,"endTime":189.964,"body":"Yes, we did it from a. We did it with like chests. I think. actually, but"},{"speaker":"[bryan_boorstein]","startTime":189.58,"endTime":190.58,"body":"Okay,"},{"speaker":"[aaron_straker]","startTime":189.984,"endTime":190.984,"body":"yeah, same exercise."},{"speaker":"[bryan_boorstein]","startTime":191.64,"endTime":196.2,"body":"yeah, yeah, so we did it for for legs. Um, and so as we were going through"},{"speaker":"[bryan_boorstein]","startTime":196.36,"endTime":199.0,"body":"these a couple of times he was like, Is this going to be more quads than"},{"speaker":"[bryan_boorstein]","startTime":199.08,"endTime":202.12,"body":"this one, or is this one more quad than that one or whatever? And so"},{"speaker":"[bryan_boorstein]","startTime":202.2,"endTime":205.64,"body":"everyone would kind of be, Or I mostly was the only one talking. I would"},{"speaker":"[bryan_boorstein]","startTime":205.72,"endTime":209.0,"body":"give my opinion, Then he'd be like anyone else. Think Ran's right, you"},{"speaker":"[bryan_boorstein]","startTime":209.0,"endTime":211.72,"body":"know, and like no one would raise their hands. So Um, so he'd be like, All"},{"speaker":"[bryan_boorstein]","startTime":211.72,"endTime":213.64,"body":"right. We're going on the floor. We're going to test this."},{"speaker":"[aaron_straker]","startTime":215.324,"endTime":216.444,"body":"I have a question for you."},{"speaker":"[bryan_boorstein]","startTime":216.06,"endTime":217.06,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":216.844,"endTime":220.764,"body":"Did you guys have to like you know at? were we able to do it at the beginning"},{"speaker":"[aaron_straker]","startTime":220.844,"endTime":223.964,"body":"of each day at the end of each day like you'd like Okay, you stand up. Show"},{"speaker":"[aaron_straker]","startTime":224.204,"endTime":228.044,"body":"me like the lengthened. you know, um, position of like the shorthead of the"},{"speaker":"[aaron_straker]","startTime":227.904,"endTime":228.904,"body":"bicepts or"},{"speaker":"[aaron_straker]","startTime":228.764,"endTime":231.804,"body":"whatever do you guys do? That? Was it like? incredibly, just like"},{"speaker":"[bryan_boorstein]","startTime":228.84,"endTime":229.96,"body":"yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":231.964,"endTime":236.284,"body":"overwhelming, And did you like? I fucked it up horribly every single time,"},{"speaker":"[aaron_straker]","startTime":236.524,"endTime":239.324,"body":"Like when other people would go, I would be able to find it and like Okay,"},{"speaker":"[aaron_straker]","startTime":239.404,"endTime":241.964,"body":"That makes sense. That makes sense. And then for some reason like when I was"},{"speaker":"[aaron_straker]","startTime":242.044,"endTime":247.404,"body":"on the spot, my brain would just like shut off like the the one I got on like"},{"speaker":"[aaron_straker]","startTime":247.724,"endTime":252.524,"body":"uh day two was like the most basic one. He was like Okay, Like the the medial"},{"speaker":"[aaron_straker]","startTime":252.684,"endTime":256.044,"body":"Ha, sorry, the lateral head of the delt, you know, shortened, which is"},{"speaker":"[aaron_straker]","startTime":256.044,"endTime":257.48400000000004,"body":"literally just like arms out"},{"speaker":"[aaron_straker]","startTime":257.724,"endTime":262.36400000000003,"body":"at a tea Like basic. Yeah, literally the most basic it is And I'm like Okay"},{"speaker":"[bryan_boorstein]","startTime":257.8,"endTime":260.52,"body":"right. The top of the latterways and the scapular plane. Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":262.524,"endTime":266.924,"body":"later and I am like doing some re delt thing on the inside and then like no,"},{"speaker":"[aaron_straker]","startTime":268.68399999999997,"endTime":273.48400000000004,"body":"Fck. And then when I realize that I' mo, I literally got teed up the easiest"},{"speaker":"[aaron_straker]","startTime":273.804,"endTime":275.644,"body":"one and fucked it up so bad."},{"speaker":"[bryan_boorstein]","startTime":276.6,"endTime":280.91999999999996,"body":"yeah, there was a girl, uh, who sat in front of me who would get like so"},{"speaker":"[bryan_boorstein]","startTime":281.08,"endTime":284.12,"body":"nervous all the time that you would like see her. almost like shaking in"},{"speaker":"[bryan_boorstein]","startTime":284.12,"endTime":288.52,"body":"her chair, because she waser so nervous. and uh, and she just turned me to"},{"speaker":"[bryan_boorstein]","startTime":288.6,"endTime":290.36,"body":"be like. I'm not okay, you know,"},{"speaker":"[bryan_boorstein]","startTime":294.52,"endTime":298.44,"body":"but uh, but no, I. I, so I fucked up all of them on the arm in Delt day"},{"speaker":"[bryan_boorstein]","startTime":298.6,"endTime":301.88,"body":"because A, it was day one. I didn't understand anything and I was. I was"},{"speaker":"[bryan_boorstein]","startTime":301.96,"endTime":305.16,"body":"doing the same thing like when he would be like, like the one I got in that"},{"speaker":"[bryan_boorstein]","startTime":305.24,"endTime":309.4,"body":"day that I really remember is he was like a long head of the biep"},{"speaker":"[bryan_boorstein]","startTime":309.64,"endTime":314.52,"body":"lengthened and and so in my mind I'm like like, Of course, in retrospect,"},{"speaker":"[bryan_boorstein]","startTime":314.6,"endTime":318.04,"body":"that's in the bottom of an inclined Dubell curl, like, or an inclined cable"},{"speaker":"[bryan_boorstein]","startTime":318.12,"endTime":321.72,"body":"croww with your elbow in and externally rotated right, That's the bottom of"},{"speaker":"[bryan_boorstein]","startTime":321.72,"endTime":324.92,"body":"the length and position like I knew that intuitively, but in my head I'm"},{"speaker":"[bryan_boorstein]","startTime":325.0,"endTime":329.0,"body":"like Okay, look, do, sh my arm this way, blah blah. Blah, you know, and"},{"speaker":"[bryan_boorstein]","startTime":329.16,"endTime":332.68,"body":"like, and of course you, just in the moment you know, you do get a little"},{"speaker":"[bryan_boorstein]","startTime":332.76,"endTime":337.0,"body":"bit flustered, but um, I think I. I. I redeemed myself on the subsequent"},{"speaker":"[bryan_boorstein]","startTime":336.82,"endTime":337.82,"body":"days."},{"speaker":"[aaron_straker]","startTime":337.904,"endTime":338.904,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":338.22,"endTime":339.22,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":338.764,"endTime":344.524,"body":"the arm one in the hard, the glue one is really hard too for me. andcause"},{"speaker":"[bryan_boorstein]","startTime":344.22,"endTime":345.22,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":344.764,"endTime":345.884,"body":"I just don't care like I walk"},{"speaker":"[bryan_boorstein]","startTime":345.58,"endTime":346.58,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":346.124,"endTime":349.964,"body":"up a hill and I get a massive fucking glue pump. So it those things like a"},{"speaker":"[aaron_straker]","startTime":349.964,"endTime":352.044,"body":"compartmentalizeed, because I I"},{"speaker":"[bryan_boorstein]","startTime":351.66,"endTime":352.66,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":352.124,"endTime":354.684,"body":"don't need to know as much as I need to know these other things."},{"speaker":"[bryan_boorstein]","startTime":355.96,"endTime":359.0,"body":"gotcha. Yeah, I think I did pretty. I'm pretty. I think what you need to"},{"speaker":"[bryan_boorstein]","startTime":359.08,"endTime":361.48,"body":"know about the gluees is that the the max,"},{"speaker":"[bryan_boorstein]","startTime":362.6,"endTime":367.88,"body":"the mead, and the men, they kind of go out laterally right, and um, as long"},{"speaker":"[bryan_boorstein]","startTime":368.04,"endTime":371.72,"body":"as you know that the glue max is going to be things where you're mostly in"},{"speaker":"[bryan_boorstein]","startTime":371.72,"endTime":375.96,"body":"the Sagal plane, And then as you move out laterally you go to the glue,"},{"speaker":"[bryan_boorstein]","startTime":376.2,"endTime":379.56,"body":"Mead, and then the glue in. Like, I'm not super concerned about whether I"},{"speaker":"[bryan_boorstein]","startTime":379.64,"endTime":383.08,"body":"know the different regions of the glue, Max. you know, I'm kind of just"},{"speaker":"[bryan_boorstein]","startTime":383.16,"endTime":387.48,"body":"like it's the glue. Max. Like I all, it'll get trained. Um. so so yeah, but"},{"speaker":"[bryan_boorstein]","startTime":387.64,"endTime":391.0,"body":"anyway, talk about the the pendulum and the tibia angle and all that stuff."},{"speaker":"[bryan_boorstein]","startTime":391.56,"endTime":395.32,"body":"Um. So so a, the pendulum pushes back in an arc, so I think in that sense"},{"speaker":"[bryan_boorstein]","startTime":395.64,"endTime":399.64,"body":"it doesn't fully matter about the the shin angle at the front side, Um."},{"speaker":"[bryan_boorstein]","startTime":399.8,"endTime":403.24,"body":"because you are pushing forward against the platform, which is quadbias in"},{"speaker":"[bryan_boorstein]","startTime":403.32,"endTime":407.96,"body":"general, Um. But as we were going through that programming chart and kind"},{"speaker":"[bryan_boorstein]","startTime":408.04,"endTime":411.16,"body":"of being like, Is this more quad biased or is that more quad biased? we"},{"speaker":"[bryan_boorstein]","startTime":411.16,"endTime":416.36,"body":"went out to the floor and started testing stuff, and Cas goes okay, So if I"},{"speaker":"[bryan_boorstein]","startTime":416.44,"endTime":421.32,"body":"put my feet here on a hack, squat and a leg press, he did both, Um and I go"},{"speaker":"[bryan_boorstein]","startTime":421.02,"endTime":422.02,"body":"down."},{"speaker":"[bryan_boorstein]","startTime":422.76,"endTime":426.52,"body":"You know it. it's g. It is for sure, quad and uh, you know there's a little"},{"speaker":"[bryan_boorstein]","startTime":426.6,"endTime":430.12,"body":"bit of glue or whatever, and then he was like What if I do this and I put"},{"speaker":"[bryan_boorstein]","startTime":430.28,"endTime":434.2,"body":"my feet in a sissy position and he literally put his feet like as low as"},{"speaker":"[bryan_boorstein]","startTime":434.28,"endTime":437.96,"body":"they could go on the leg press so that he had to roll into his toes at the"},{"speaker":"[bryan_boorstein]","startTime":438.12,"endTime":443.56,"body":"uh, at the fully lengthened position. And uh, and he was like, that's"},{"speaker":"[bryan_boorstein]","startTime":443.72,"endTime":447.96,"body":"obviously more quad. And so the only thing that would make that obviously"},{"speaker":"[bryan_boorstein]","startTime":448.12,"endTime":451.96,"body":"more quad would be that it's changing the Tivia angle and pushing it"},{"speaker":"[bryan_boorstein]","startTime":452.04,"endTime":456.44,"body":"forward more over the toes. Because he moved his feet down, and uh and went"},{"speaker":"[bryan_boorstein]","startTime":456.6,"endTime":461.0,"body":"on to his toes there. So I, I think that there is some relevance to shin"},{"speaker":"[bryan_boorstein]","startTime":461.32,"endTime":466.36,"body":"angle to to platform, Um. The other kind of C thing that I should mention"},{"speaker":"[bryan_boorstein]","startTime":466.6,"endTime":468.6,"body":"is that a couple of times he said things like"},{"speaker":"[bryan_boorstein]","startTime":469.64,"endTime":474.36,"body":"it's not more quad. it's just less glute. And so he and I, That wasn't in"},{"speaker":"[bryan_boorstein]","startTime":474.52,"endTime":478.2,"body":"specific reference to the thing I'm talking about, but he said it enough"},{"speaker":"[bryan_boorstein]","startTime":478.36,"endTime":481.32,"body":"times that when I think about that, that's one of the things that pops into"},{"speaker":"[bryan_boorstein]","startTime":481.4,"endTime":486.76,"body":"my head of like, maybe like something like that is not in fact more quad."},{"speaker":"[bryan_boorstein]","startTime":487.0,"endTime":490.2,"body":"It's a just less cllue, but therefore it makes it more quat bias, Because"},{"speaker":"[bryan_boorstein]","startTime":490.28,"endTime":492.84,"body":"that was the drill that we were doing Was that you know, Is it more quad"},{"speaker":"[bryan_boorstein]","startTime":493.0,"endTime":496.36,"body":"byas, There is it more Gbiased. It makes it more quadbiased, but it doesn't"},{"speaker":"[bryan_boorstein]","startTime":496.52,"endTime":501.16,"body":"necessarily mean it's more quad. um. so as a programming consideration that"},{"speaker":"[bryan_boorstein]","startTime":501.4,"endTime":504.6,"body":"becomes like okay, Do I want to do like the sledge hammer version where I"},{"speaker":"[bryan_boorstein]","startTime":504.6,"endTime":508.04,"body":"get the G loots and the quads together and I get just as much quad. but I"},{"speaker":"[bryan_boorstein]","startTime":508.12,"endTime":510.04,"body":"also get a little bit of glute. Or"},{"speaker":"[bryan_boorstein]","startTime":511.72,"endTime":514.8399999999999,"body":"maybe I don't want to train my gluts in the lengthen position to today."},{"speaker":"[bryan_boorstein]","startTime":515.0,"endTime":518.28,"body":"Maybe I want to train them in the shortened position, so I'll do this sissy"},{"speaker":"[bryan_boorstein]","startTime":518.44,"endTime":521.72,"body":"squat version of my hack press. But then I'll throw in like a gloop bridge"},{"speaker":"[bryan_boorstein]","startTime":521.88,"endTime":524.04,"body":"or a forty five hip extension or something like that"},{"speaker":"[aaron_straker]","startTime":524.524,"endTime":527.7239999999999,"body":"Yeah, I mean those are. those are like the big. Those are like the long"},{"speaker":"[aaron_straker]","startTime":527.884,"endTime":530.764,"body":"standing, kind of takeaway things of understanding that difference,"},{"speaker":"[aaron_straker]","startTime":532.044,"endTime":535.404,"body":"moving you know, kind of going back to to that original question or what I"},{"speaker":"[aaron_straker]","startTime":535.4839999999999,"endTime":536.924,"body":"brought up, You know, two episodes. Ag."},{"speaker":"[aaron_straker]","startTime":537.984,"endTime":538.984,"body":"Is it"},{"speaker":"[aaron_straker]","startTime":539.884,"endTime":544.684,"body":"I think when in you alluded to this? I think the angle of the pendulum does"},{"speaker":"[aaron_straker]","startTime":545.004,"endTime":548.444,"body":"change it, because it's like the arcing motion, so you're going to achieve"},{"speaker":"[aaron_straker]","startTime":548.604,"endTime":552.924,"body":"that anyway. But yes, in like a le press, a hack squad or something like"},{"speaker":"[aaron_straker]","startTime":553.004,"endTime":556.924,"body":"that, you do want to achieve that Shi angle because you' not using that"},{"speaker":"[aaron_straker]","startTime":558.444,"endTime":561.644,"body":"mean ninety nine percent of machines aren't going to have that arching"},{"speaker":"[aaron_straker]","startTime":561.424,"endTime":562.424,"body":"motion. So"},{"speaker":"[bryan_boorstein]","startTime":562.02,"endTime":563.02,"body":"Right exactly"},{"speaker":"[aaron_straker]","startTime":562.524,"endTime":565.564,"body":"like that, that glue press and the pendulum are the only two that I can think"},{"speaker":"[aaron_straker]","startTime":565.504,"endTime":566.504,"body":"of. There's also"},{"speaker":"[bryan_boorstein]","startTime":565.9,"endTime":566.9,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":566.764,"endTime":570.924,"body":"like a swing hack thing I've seen as well, but very rare."},{"speaker":"[bryan_boorstein]","startTime":571.8,"endTime":575.24,"body":"let's talk real quick. just about that, a miserable single egg glu machine"},{"speaker":"[bryan_boorstein]","startTime":575.56,"endTime":580.2,"body":"Because that was the worst thing I did the whole weekend was what Cass put"},{"speaker":"[bryan_boorstein]","startTime":580.36,"endTime":581.96,"body":"me through on that thing. Um,"},{"speaker":"[bryan_boorstein]","startTime":583.0,"endTime":586.76,"body":"like everyone talked about the leg day being so bad on Sunday, but that one"},{"speaker":"[bryan_boorstein]","startTime":587.16,"endTime":591.32,"body":"set of single egg glue press on that pendulum glue thing was"},{"speaker":"[bryan_boorstein]","startTime":592.44,"endTime":596.68,"body":"so essentially cast. thought that I chose away. those two light is is the"},{"speaker":"[bryan_boorstein]","startTime":596.76,"endTime":598.44,"body":"real result of the thing because"},{"speaker":"[bryan_boorstein]","startTime":599.48,"endTime":604.2,"body":"Uh, he pushed against me for five reps and then on the sixth he tried to"},{"speaker":"[bryan_boorstein]","startTime":604.2,"endTime":607.96,"body":"let me do it myself, but he had gasped me so hard from the first five that"},{"speaker":"[bryan_boorstein]","startTime":608.04,"endTime":611.16,"body":"I could no longer get the sixth rarap. So then he had to help me for five"},{"speaker":"[bryan_boorstein]","startTime":611.32,"endTime":615.08,"body":"raps, be cause. he said You're getting ten, no matter what. So so literally"},{"speaker":"[bryan_boorstein]","startTime":615.16,"endTime":617.96,"body":"like I'm sitting there on the sixth threat, pushing and nothing's moving"},{"speaker":"[bryan_boorstein]","startTime":618.04,"endTime":622.28,"body":"and I'm like I need help. And then from there I had to do four more reps so"},{"speaker":"[bryan_boorstein]","startTime":623.24,"endTime":627.88,"body":"that for sure was just the most debilitating experience of my life, and"},{"speaker":"[bryan_boorstein]","startTime":627.96,"endTime":631.32,"body":"I've had a number. I mean, not of my life. That's not sure at all, but I've"},{"speaker":"[bryan_boorstein]","startTime":631.4,"endTime":635.72,"body":"had. I've had a number of people contact me and be like, Dude. You're going"},{"speaker":"[bryan_boorstein]","startTime":635.96,"endTime":639.24,"body":"past failure on everything for four straight days."},{"speaker":"[bryan_boorstein]","startTime":640.52,"endTime":644.84,"body":"What is the point of all of this? So so I will ask you, because I have my"},{"speaker":"[bryan_boorstein]","startTime":644.92,"endTime":648.12,"body":"thoughts on it as well. But why do you think that you know? Because their"},{"speaker":"[bryan_boorstein]","startTime":648.04,"endTime":650.92,"body":"their programming philosophy is not to push you past failure all the time."},{"speaker":"[bryan_boorstein]","startTime":651.0,"endTime":654.44,"body":"Their programming philosophy is not even know. Usually, it's you know, a"},{"speaker":"[bryan_boorstein]","startTime":654.52,"endTime":657.8,"body":"set to failure on each exercise. Maybe something along those lines very"},{"speaker":"[bryan_boorstein]","startTime":657.96,"endTime":660.92,"body":"generally, but they' are not using forc raraps and partials all the time."},{"speaker":"[bryan_boorstein]","startTime":661.4,"endTime":664.68,"body":"Like. so so what do you think is kind of the idea behind the way that this"},{"speaker":"[bryan_boorstein]","startTime":664.66,"endTime":665.66,"body":"is done at camp"},{"speaker":"[aaron_straker]","startTime":666.204,"endTime":670.524,"body":"twofold part one. It is absolutely fantastic marketing material."},{"speaker":"[aaron_straker]","startTime":672.044,"endTime":678.684,"body":"Um. second part, I firmly believe a lot of people do not know what true"},{"speaker":"[aaron_straker]","startTime":678.924,"endTime":684.604,"body":"failure really is and be, especially in this day and age were like the"},{"speaker":"[aaron_straker]","startTime":684.924,"endTime":689.644,"body":"evidence based. You know Um movement. I guess I could say is becoming so"},{"speaker":"[aaron_straker]","startTime":689.804,"endTime":693.404,"body":"prominent in Like not going to fail your repts in reserve, Like people will"},{"speaker":"[aaron_straker]","startTime":693.484,"endTime":697.724,"body":"stop at a like a two r i r. That's probably like a six r i r. And if we're"},{"speaker":"[aaron_straker]","startTime":697.884,"endTime":703.244,"body":"using the effective reps, you know Um model, you kind of wasted that set. Es."},{"speaker":"[aaron_straker]","startTime":703.164,"endTime":708.284,"body":"Essentially, if your goal is hypertrophy and really to just help you know you"},{"speaker":"[aaron_straker]","startTime":708.524,"endTime":712.124,"body":"see. hey, this is what failure is type of thing. So that part and I should"},{"speaker":"[aaron_straker]","startTime":712.204,"endTime":715.244,"body":"have said three because I just thought of a third one. Another part that was"},{"speaker":"[aaron_straker]","startTime":715.484,"endTime":718.604,"body":"was really interesting is as much as you go there to learn how to move"},{"speaker":"[aaron_straker]","startTime":718.844,"endTime":722.524,"body":"yourself, you go there to learn how to be a better coach, and part of that is"},{"speaker":"[aaron_straker]","startTime":722.684,"endTime":726.524,"body":"like guiding someone towards that technical failure and making sure that you"},{"speaker":"[aaron_straker]","startTime":726.604,"endTime":730.844,"body":"are spotting them appropriately, not just yanking the weight as they are"},{"speaker":"[aaron_straker]","startTime":731.004,"endTime":735.244,"body":"close to failure, but giving them just half a per cent of assistance when"},{"speaker":"[aaron_straker]","startTime":735.404,"endTime":738.444,"body":"they only need half a per cent. And then maybe that goes up to one per cent"},{"speaker":"[aaron_straker]","startTime":738.684,"endTime":742.604,"body":"just to help them, you know, still utilize as much as they really can like."},{"speaker":"[aaron_straker]","startTime":742.764,"endTime":745.884,"body":"Maybe that is like a a true failure. And then you're giving them that just"},{"speaker":"[aaron_straker]","startTime":746.204,"endTime":750.924,"body":"one percent. They need to really get an incredible stimulus out of that. You"},{"speaker":"[aaron_straker]","startTime":751.004,"endTime":756.364,"body":"know, Um set. So I think you know there's there's threefold right. If to be"},{"speaker":"[aaron_straker]","startTime":756.444,"endTime":760.044,"body":"completely honest, like if we went there and we were just doing like, you"},{"speaker":"[aaron_straker]","startTime":760.124,"endTime":765.004,"body":"know, movement under light load, and like practicing raps like it, it doesn't"},{"speaker":"[aaron_straker]","startTime":765.164,"endTime":768.924,"body":"have as much. It's It's honestly not as fun for me, I, I'm really happy I got"},{"speaker":"[aaron_straker]","startTime":769.004,"endTime":773.084,"body":"to go there and swing for the fences with A with a group of guys that I just"},{"speaker":"[aaron_straker]","startTime":773.404,"endTime":776.684,"body":"met And it was it was fun. You know, it brought me back to like my high"},{"speaker":"[aaron_straker]","startTime":776.844,"endTime":780.444,"body":"school football days in the We room, just fucking slinging weight with"},{"speaker":"[aaron_straker]","startTime":780.524,"endTime":784.604,"body":"friends and trying as hard as you possibly could. I definitely feel there is"},{"speaker":"[aaron_straker]","startTime":785.084,"endTime":789.564,"body":"a a large benefit to that just in terms of like a a social aspect."},{"speaker":"[bryan_boorstein]","startTime":789.32,"endTime":792.84,"body":"Uhhuh? Yeah, the camaraderie side this is true. I actually also like the"},{"speaker":"[bryan_boorstein]","startTime":792.84,"endTime":795.96,"body":"point about the marketing. That's a pretty obvious one that wasn't like on"},{"speaker":"[bryan_boorstein]","startTime":796.04,"endTime":799.96,"body":"the front of my brain. Um, but yeah, for sure, you see people dying on a"},{"speaker":"[bryan_boorstein]","startTime":799.96,"endTime":801.56,"body":"hack swaat with fourestfts and like"},{"speaker":"[bryan_boorstein]","startTime":803.48,"endTime":808.6,"body":"the, the, the inner uh, massacus inside of us is like Yeah, sign me up for"},{"speaker":"[bryan_boorstein]","startTime":808.68,"endTime":813.88,"body":"that. Um, but uh, but yeah, so my idea was kind of the moral on the lines"},{"speaker":"[bryan_boorstein]","startTime":813.96,"endTime":816.76,"body":"of like people don't really know how to train hard. And and I think that"},{"speaker":"[bryan_boorstein]","startTime":816.92,"endTime":819.88,"body":"that really is kind of seen in the evidence space crowd now where there"},{"speaker":"[bryan_boorstein]","startTime":820.12,"endTime":822.92,"body":"people are, like I trained to two r, Ir. But they're really at like six or"},{"speaker":"[bryan_boorstein]","startTime":822.92,"endTime":828.2,"body":"something and I have no idea. Um, say yeah, that's a super solid point. Um."},{"speaker":"[bryan_boorstein]","startTime":828.6,"endTime":831.0,"body":"so yeah, what do we have on the agenda today?"},{"speaker":"[aaron_straker]","startTime":833.244,"endTime":836.604,"body":"So first, uh, the the biggest part that we're going to talk about is mostly"},{"speaker":"[aaron_straker]","startTime":836.684,"endTime":841.804,"body":"like. What is the impact of of this experience in? I, sorry, What is like the"},{"speaker":"[aaron_straker]","startTime":842.124,"endTime":846.044,"body":"education and and impact of this on our are. basically, you know, cminal of"},{"speaker":"[aaron_straker]","startTime":846.124,"endTime":848.604,"body":"experience and how does that change going forward? Like how is this? Let's"},{"speaker":"[aaron_straker]","startTime":848.764,"endTime":850.204,"body":"first talk about ourselves, Brian. Like,"},{"speaker":"[bryan_boorstein]","startTime":849.9,"endTime":850.9,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":850.284,"endTime":854.444,"body":"how is this experience going to change how you train yourself moving forward?"},{"speaker":"[bryan_boorstein]","startTime":855.24,"endTime":856.68,"body":"good question and"},{"speaker":"[bryan_boorstein]","startTime":858.28,"endTime":863.8,"body":"I went back uh yesterday and reviewed the hypertphy cycle that I kind of"},{"speaker":"[bryan_boorstein]","startTime":863.96,"endTime":867.4,"body":"laid out. Was it what? two or three episodes ago now, Uh that I was"},{"speaker":"[bryan_boorstein]","startTime":867.48,"endTime":873.08,"body":"planning on implementing after I got done with the N one? and uh, honestly,"},{"speaker":"[bryan_boorstein]","startTime":873.32,"endTime":875.16,"body":"I went through it and I changed out maybe"},{"speaker":"[bryan_boorstein]","startTime":876.36,"endTime":881.88,"body":"three movements, but the general structure of the entire Uh cycle remained"},{"speaker":"[bryan_boorstein]","startTime":881.96,"endTime":885.24,"body":"the same Like I exchanged out. You know, Uh, one type of row for a"},{"speaker":"[bryan_boorstein]","startTime":885.24,"endTime":887.96,"body":"different type of row like I'mnna I really want to do one of those one arm"},{"speaker":"[bryan_boorstein]","startTime":888.04,"endTime":891.08,"body":"Ros and the functional trainer that we talked about on the last episode."},{"speaker":"[bryan_boorstein]","startTime":891.48,"endTime":896.52,"body":"Um, so I wanted to put one of those in and I wanted to. I had a just a"},{"speaker":"[bryan_boorstein]","startTime":896.6,"endTime":900.6,"body":"cvicular press around in, but I wanted to put a coststal press around in"},{"speaker":"[bryan_boorstein]","startTime":900.76,"endTime":905.4,"body":"too, because it. I originally had a a double arm coststal, Uh press. But"},{"speaker":"[bryan_boorstein]","startTime":905.56,"endTime":908.68,"body":"it's just it's not very loadable, like at some point you reach a point"},{"speaker":"[bryan_boorstein]","startTime":908.76,"endTime":911.16,"body":"where the wait just starts pulling you up, or you have to compromise"},{"speaker":"[bryan_boorstein]","startTime":911.32,"endTime":914.36,"body":"stability and positioning to to get the weight in the position, so doing"},{"speaker":"[bryan_boorstein]","startTime":914.52,"endTime":917.88,"body":"them one arm like was, I did those at N one. And and they were fantastic,"},{"speaker":"[bryan_boorstein]","startTime":918.04,"endTime":921.32,"body":"so I'm going to do the majority of my chess work with press rounds, which"},{"speaker":"[bryan_boorstein]","startTime":921.4,"endTime":923.72,"body":"is actually funny, 'cause that was the the point we made on the last"},{"speaker":"[bryan_boorstein]","startTime":923.8,"endTime":926.68,"body":"episode was. It's not like we're going to just start doing press aroundunds"},{"speaker":"[bryan_boorstein]","startTime":926.84,"endTime":931.0,"body":"now, Um, but actually like that. Uh, that is I am. I'm going to be doing a"},{"speaker":"[bryan_boorstein]","startTime":931.0,"endTime":935.0,"body":"cvicular press around, a uh, a costal press around. and then I'm going to"},{"speaker":"[bryan_boorstein]","startTime":935.08,"endTime":938.92,"body":"be doing a uh. I think a flat dumbbell press. So"},{"speaker":"[aaron_straker]","startTime":938.764,"endTime":942.684,"body":"That'. The exact thought that I had like to tell like is exactly how I'm"},{"speaker":"[aaron_straker]","startTime":942.764,"endTime":945.644,"body":"going to structure mind, Mhm, Yp,"},{"speaker":"[bryan_boorstein]","startTime":943.96,"endTime":948.04,"body":"really that's Aso. Yeah, so I think I'm goingnna, I'm going to do that. Um,"},{"speaker":"[bryan_boorstein]","startTime":948.28,"endTime":952.92,"body":"I changed out a row like I said, I, uh, didn't change anything in the"},{"speaker":"[bryan_boorstein]","startTime":952.94,"endTime":953.94,"body":"structure of"},{"speaker":"[bryan_boorstein]","startTime":955.0,"endTime":959.64,"body":"my lower body work. Um, even given that, it's like a hamstring biased"},{"speaker":"[bryan_boorstein]","startTime":959.8,"endTime":961.4,"body":"cycle. Um, so to speak,"},{"speaker":"[bryan_boorstein]","startTime":962.44,"endTime":967.56,"body":"but the the thing that I did get the most that I think I'm going to be"},{"speaker":"[bryan_boorstein]","startTime":967.64,"endTime":972.12,"body":"implementing over time is kind of some different ideas and ways that we"},{"speaker":"[bryan_boorstein]","startTime":972.52,"endTime":977.4,"body":"discussed to bias the lengthened position, And this is a topic that you and"},{"speaker":"[bryan_boorstein]","startTime":977.48,"endTime":981.48,"body":"I talk about constantly for six months. twelve months. Maybe since we even"},{"speaker":"[bryan_boorstein]","startTime":981.56,"endTime":984.92,"body":"started the podcast. Uh, we've we've been talking about the importance of"},{"speaker":"[bryan_boorstein]","startTime":985.08,"endTime":988.04,"body":"length position and we've had all those studies come out and all that"},{"speaker":"[bryan_boorstein]","startTime":987.94,"endTime":988.94,"body":"stuff. So"},{"speaker":"[bryan_boorstein]","startTime":989.72,"endTime":992.44,"body":"I asked Cas a number of questions about this, Um,"},{"speaker":"[bryan_boorstein]","startTime":993.72,"endTime":997.32,"body":"and I think that it would be kinda cool to talk to listeners about some of"},{"speaker":"[bryan_boorstein]","startTime":997.32,"endTime":998.52,"body":"the different ways that we can do that."},{"speaker":"[bryan_boorstein]","startTime":999.42,"endTime":1000.42,"body":"So"},{"speaker":"[bryan_boorstein]","startTime":1001.1,"endTime":1002.1,"body":"Ah,"},{"speaker":"[bryan_boorstein]","startTime":1003.16,"endTime":1009.16,"body":"what I have been doing for the last year plus has been to take a set of a"},{"speaker":"[bryan_boorstein]","startTime":1009.24,"endTime":1012.92,"body":"short overload movement so you can think of any type of row or pull down"},{"speaker":"[bryan_boorstein]","startTime":1013.24,"endTime":1017.32,"body":"movement. A like extension, like curl type thing. I've been essentially"},{"speaker":"[bryan_boorstein]","startTime":1017.48,"endTime":1021.24,"body":"taking those two concentric failure where I cannot complete a full rep any"},{"speaker":"[bryan_boorstein]","startTime":1021.32,"endTime":1024.52,"body":"morere, and then I've been completing three to six partial reps where I'm"},{"speaker":"[bryan_boorstein]","startTime":1024.6799999999998,"endTime":1027.96,"body":"trying to complete a full rap, but I'm unable to write. And so this"},{"speaker":"[bryan_boorstein]","startTime":1028.12,"endTime":1032.04,"body":"provides a certain amount of of tension into the lengthened position,"},{"speaker":"[bryan_boorstein]","startTime":1032.44,"endTime":1036.6,"body":"which, if you just stopped when you could no longer do the full rep than"},{"speaker":"[bryan_boorstein]","startTime":1036.6799999999998,"endTime":1040.28,"body":"you have all of that range on the other side of the movement. That you're"},{"speaker":"[bryan_boorstein]","startTime":1040.3600000000001,"endTime":1042.6799999999998,"body":"kind of just leaving less trained. so to speak,"},{"speaker":"[bryan_boorstein]","startTime":1043.96,"endTime":1047.0,"body":"So I asked Cass about like you know, what would be like some other ways"},{"speaker":"[bryan_boorstein]","startTime":1047.3200000000002,"endTime":1048.8400000000001,"body":"that we could work to bias the"},{"speaker":"[aaron_straker]","startTime":1048.344,"endTime":1049.344,"body":"Ss,"},{"speaker":"[bryan_boorstein]","startTime":1048.92,"endTime":1053.96,"body":"length in position, Um, because in my head intuitively it was like. Is the"},{"speaker":"[bryan_boorstein]","startTime":1053.86,"endTime":1054.86,"body":"length in position"},{"speaker":"[bryan_boorstein]","startTime":1056.12,"endTime":1060.12,"body":"really getting taxed fully if you're only doing it lengthened because the"},{"speaker":"[bryan_boorstein]","startTime":1060.2,"endTime":1063.4,"body":"short position is already too tired. Right, because then you've kind of"},{"speaker":"[bryan_boorstein]","startTime":1063.48,"endTime":1066.76,"body":"even tired out the length position like, Yes, you're exerting Max's effort."},{"speaker":"[bryan_boorstein]","startTime":1067.72,"endTime":1071.72,"body":"Um. But what I later realized is that this approach of doing the partials"},{"speaker":"[bryan_boorstein]","startTime":1071.96,"endTime":1075.64,"body":"is more of like a metabolic impact on the muscle, so it's creating more"},{"speaker":"[bryan_boorstein]","startTime":1075.72,"endTime":1080.6,"body":"metabolites in into it. Et cetera Right. There's another approach that I"},{"speaker":"[bryan_boorstein]","startTime":1080.68,"endTime":1084.36,"body":"would call probably like the sledge hammer approach, to really like mash"},{"speaker":"[bryan_boorstein]","startTime":1084.5,"endTime":1085.5,"body":"the length in position."},{"speaker":"[bryan_boorstein]","startTime":1086.44,"endTime":1090.6,"body":"And so this is kind of like what many people might refer to as a reverse"},{"speaker":"[bryan_boorstein]","startTime":1090.84,"endTime":1095.8,"body":"drop set. And for all of the years of my training, twenty five years now I"},{"speaker":"[bryan_boorstein]","startTime":1095.96,"endTime":1097.24,"body":"have never in my life"},{"speaker":"[bryan_boorstein]","startTime":1098.28,"endTime":1102.84,"body":"try to reverse dropse. So essentially what this means is that you would"},{"speaker":"[bryan_boorstein]","startTime":1103.0,"endTime":1107.8,"body":"take a short overloaded movement will use a a row, and you'll go until a"},{"speaker":"[bryan_boorstein]","startTime":1107.8,"endTime":1111.88,"body":"couple rep shy, a few reptsiy, maybe two to four, two to four ep. shy of"},{"speaker":"[bryan_boorstein]","startTime":1111.96,"endTime":1115.8,"body":"being able to complete a full rep. So you're leaving yourself still like a"},{"speaker":"[bryan_boorstein]","startTime":1115.88,"endTime":1119.88,"body":"little bit fresh, Um, with the short position, so you haven't completely"},{"speaker":"[bryan_boorstein]","startTime":1120.04,"endTime":1125.08,"body":"taxed all the the short position pieces, And then you increase the weight"},{"speaker":"[bryan_boorstein]","startTime":1125.32,"endTime":1128.2,"body":"twenty five percent. So let's assume you were rowing with a hundred pounds."},{"speaker":"[bryan_boorstein]","startTime":1128.36,"endTime":1131.32,"body":"You would go to two to four reps, Shi. a failure. you would increase your"},{"speaker":"[bryan_boorstein]","startTime":1131.4,"endTime":1134.44,"body":"weight to a hundred and twenty five pounds, and you would complete as many"},{"speaker":"[bryan_boorstein]","startTime":1134.6,"endTime":1138.2,"body":"reps as you could, Pulling as far as you can. there would obviously have to"},{"speaker":"[bryan_boorstein]","startTime":1138.2,"endTime":1141.24,"body":"be like a cut off point like once I can. No longer complete a quarter of a"},{"speaker":"[bryan_boorstein]","startTime":1141.32,"endTime":1145.24,"body":"wrap or a third of a wraper, or whatever it is you, you would you would cut"},{"speaker":"[bryan_boorstein]","startTime":1145.48,"endTime":1149.8,"body":"the set. Um. but the idea is more or less that however many reps you got on"},{"speaker":"[bryan_boorstein]","startTime":1149.8,"endTime":1153.32,"body":"the short position, Uh, where you stopped tut a four up shire failure. you"},{"speaker":"[bryan_boorstein]","startTime":1153.4,"endTime":1156.68,"body":"should get something similar as you're going through these heavier"},{"speaker":"[bryan_boorstein]","startTime":1157.4,"endTime":1161.72,"body":"lengthened position reps, and Um. That's something that I think is"},{"speaker":"[bryan_boorstein]","startTime":1161.66,"endTime":1162.66,"body":"universally"},{"speaker":"[aaron_straker]","startTime":1161.984,"endTime":1162.984,"body":"S."},{"speaker":"[bryan_boorstein]","startTime":1162.6,"endTime":1166.6,"body":"applicable across all short overload movements. I mean, I wouldn't program"},{"speaker":"[bryan_boorstein]","startTime":1166.84,"endTime":1169.24,"body":"it for all of them at the same time. I think you're asking for a lot of"},{"speaker":"[bryan_boorstein]","startTime":1169.32,"endTime":1173.0,"body":"damage and stuff like that, but I think that the idea the concept could be"},{"speaker":"[bryan_boorstein]","startTime":1173.24,"endTime":1177.24,"body":"applied to all of these movements, and uh specifically as it relates to"},{"speaker":"[bryan_boorstein]","startTime":1177.32,"endTime":1181.48,"body":"hams strings, and Sp, even more specifically to the hip extension machine"},{"speaker":"[bryan_boorstein]","startTime":1182.2,"endTime":1187.72,"body":"or hip extension in general. Um. This is a cool idea because it's always"},{"speaker":"[bryan_boorstein]","startTime":1187.88,"endTime":1191.4,"body":"going to fail at the short position And I asked In the past, you know what"},{"speaker":"[bryan_boorstein]","startTime":1191.48,"endTime":1195.16,"body":"would be the best way to bias the length in position, And the answer was"},{"speaker":"[bryan_boorstein]","startTime":1195.8,"endTime":1198.76,"body":"just do the three quarters of the range of motion. Like Don't actually do"},{"speaker":"[bryan_boorstein]","startTime":1198.92,"endTime":1203.32,"body":"the shortened position at all. or uh, He had another idea. That was,"},{"speaker":"[bryan_boorstein]","startTime":1203.72,"endTime":1206.36,"body":"actually, I'll go over the other ideas in the second, but basically in the"},{"speaker":"[bryan_boorstein]","startTime":1206.36,"endTime":1209.24,"body":"hip extension. That would work really well, too, because once again it's a"},{"speaker":"[bryan_boorstein]","startTime":1209.24,"endTime":1212.12,"body":"short overload movement where you can't essentially overload the length"},{"speaker":"[bryan_boorstein]","startTime":1212.36,"endTime":1216.2,"body":"position unless I do something like go like fifty pound dumbbells until I"},{"speaker":"[bryan_boorstein]","startTime":1216.28,"endTime":1220.12,"body":"can't achieve short anymore, or two to four upp, shy. and then I can jump"},{"speaker":"[bryan_boorstein]","startTime":1220.28,"endTime":1223.24,"body":"up to like the seventy fives or something like that and just do like the"},{"speaker":"[bryan_boorstein]","startTime":1223.32,"endTime":1228.12,"body":"bottom range of motion and I can just imagine how uh, how much stimulus"},{"speaker":"[bryan_boorstein]","startTime":1228.28,"endTime":1229.8,"body":"that would be for the hams strings in that position."},{"speaker":"[aaron_straker]","startTime":1230.524,"endTime":1231.724,"body":"Yeah, that that is"},{"speaker":"[aaron_straker]","startTime":1232.924,"endTime":1236.844,"body":"such. That is such a perfect use case of that exercise for that that reverse"},{"speaker":"[aaron_straker]","startTime":1236.924,"endTime":1240.284,"body":"drop set that is really really cool. You were. We were briefly, uh,"},{"speaker":"[aaron_straker]","startTime":1240.364,"endTime":1244.204,"body":"corresponding about that on Intram and I understood it. you know, in theory,"},{"speaker":"[aaron_straker]","startTime":1244.364,"endTime":1249.404,"body":"but I now I fully get it from how you just explained it here. That's great,"},{"speaker":"[aaron_straker]","startTime":1249.644,"endTime":1252.844,"body":"especially for things like Rose or something like that where you're never"},{"speaker":"[aaron_straker]","startTime":1253.324,"endTime":1258.524,"body":"really training that overload to like a. A true. you know failure because the"},{"speaker":"[aaron_straker]","startTime":1258.684,"endTime":1262.204,"body":"shorten is always going to take so much of that."},{"speaker":"[bryan_boorstein]","startTime":1262.22,"endTime":1263.22,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1262.524,"endTime":1264.844,"body":"That's that's brilliant. That's really really cool."},{"speaker":"[bryan_boorstein]","startTime":1264.6,"endTime":1265.8,"body":"I I think so, too. Yeah,"},{"speaker":"[aaron_straker]","startTime":1265.424,"endTime":1266.424,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1265.96,"endTime":1268.92,"body":"so he gave me a number of different ways that we can biyas, the lengthen"},{"speaker":"[bryan_boorstein]","startTime":1269.0,"endTime":1272.04,"body":"position in short overload movements. Saw. I'll cover those real quick. but"},{"speaker":"[bryan_boorstein]","startTime":1272.04,"endTime":1274.84,"body":"that was the one that stood out to me as like the most profound and the one"},{"speaker":"[bryan_boorstein]","startTime":1274.92,"endTime":1279.0,"body":"that I think is going to stick with me the most. So uh, other ways"},{"speaker":"[bryan_boorstein]","startTime":1280.12,"endTime":1283.16,"body":"are. uh, like I said, avoiding the top of the range of motion from the"},{"speaker":"[bryan_boorstein]","startTime":1283.24,"endTime":1286.28,"body":"beginning. I'm not a huge fan of that approach, though, like I don't know,"},{"speaker":"[bryan_boorstein]","startTime":1286.36,"endTime":1289.88,"body":"I'd rather do the reverse drops set than just like Start by doing partial"},{"speaker":"[bryan_boorstein]","startTime":1289.66,"endTime":1290.66,"body":"reps."},{"speaker":"[aaron_straker]","startTime":1290.264,"endTime":1291.264,"body":"agreed."},{"speaker":"[bryan_boorstein]","startTime":1290.62,"endTime":1291.62,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":1292.28,"endTime":1295.88,"body":"and then uh, he said, Another option is one and a quarter or one and a half"},{"speaker":"[bryan_boorstein]","startTime":1296.04,"endTime":1298.92,"body":"reps. So you would do like a full hip extension and then you would do just"},{"speaker":"[bryan_boorstein]","startTime":1299.0,"endTime":1302.04,"body":"a bottom portion wrap, and then a full hip extension and then just a bottom"},{"speaker":"[bryan_boorstein]","startTime":1302.2,"endTime":1307.08,"body":"portion. Upp. Um, he also proposed the idea of pre exhaust, which is"},{"speaker":"[bryan_boorstein]","startTime":1307.24,"endTime":1310.84,"body":"something that I actually have written into my program. Currently where, on"},{"speaker":"[bryan_boorstein]","startTime":1310.92,"endTime":1314.92,"body":"the hip extension day I have it scheduled to go from uh leg curlled"},{"speaker":"[bryan_boorstein]","startTime":1315.16,"endTime":1319.64,"body":"directly to hip extension. Um. So in that sense I should get some some"},{"speaker":"[bryan_boorstein]","startTime":1319.72,"endTime":1323.64,"body":"solid pre fatigue, and then one of the kind of stipulations of preexhaust"},{"speaker":"[bryan_boorstein]","startTime":1323.88,"endTime":1327.24,"body":"supers setts was that the second movement has to be stable, so you wouldn't"},{"speaker":"[bryan_boorstein]","startTime":1327.4,"endTime":1332.44,"body":"want to go from like a a uh, a leg curl to an arty l. even though I've"},{"speaker":"[bryan_boorstein]","startTime":1332.52,"endTime":1335.56,"body":"done that before, I think that that's probably a worse idea than going from"},{"speaker":"[bryan_boorstein]","startTime":1335.64,"endTime":1340.12,"body":"the light girl to the um to the hip extension. Just because in the ay all"},{"speaker":"[bryan_boorstein]","startTime":1340.2,"endTime":1342.44,"body":"there' so many more ways to compensate, I mean, maybe the the better"},{"speaker":"[bryan_boorstein]","startTime":1342.68,"endTime":1345.8,"body":"example of that is if you went from a leg extension to a Ba, squat, like"},{"speaker":"[bryan_boorstein]","startTime":1345.88,"endTime":1348.68,"body":"you could have all the best intentions in the world of like. I'm going to"},{"speaker":"[bryan_boorstein]","startTime":1348.76,"endTime":1352.28,"body":"stay in my quads and make this like a really quad dominant squat. But but"},{"speaker":"[bryan_boorstein]","startTime":1352.44,"endTime":1355.88,"body":"once you do the leg extension and then you start squatting, your body's"},{"speaker":"[bryan_boorstein]","startTime":1356.04,"endTime":1358.76,"body":"naturally just going to become more hip dominant Because your quads are"},{"speaker":"[bryan_boorstein]","startTime":1358.84,"endTime":1362.92,"body":"going to be roasted. Um, so I think you know it still stabilization in the"},{"speaker":"[bryan_boorstein]","startTime":1363.08,"endTime":1367.64,"body":"second exercise was one of the other Um takeaways I got from kind of supers"},{"speaker":"[bryan_boorstein]","startTime":1367.72,"endTime":1372.52,"body":"setting same muscle groups. And uh so if I'm going to use a less stable"},{"speaker":"[bryan_boorstein]","startTime":1372.68,"endTime":1376.12,"body":"movement, I would do that first and then do the leg extension of the leg C"},{"speaker":"[bryan_boorstein]","startTime":1376.52,"endTime":1380.2,"body":"second, Um to a kind of achieve a similar fact like a post exhaust"},{"speaker":"[bryan_boorstein]","startTime":1379.98,"endTime":1380.98,"body":"sequence."},{"speaker":"[aaron_straker]","startTime":1381.724,"endTime":1384.124,"body":"yeah, yeah, that that makes perfect sense to me."},{"speaker":"[bryan_boorstein]","startTime":1384.76,"endTime":1388.04,"body":"Yeah, but that uh, length and overload stuff like how to bias. That's that"},{"speaker":"[bryan_boorstein]","startTime":1388.2,"endTime":1391.96,"body":"is going to be a huge portion of just things that I experiment with in"},{"speaker":"[bryan_boorstein]","startTime":1392.04,"endTime":1394.68,"body":"training like. I'm definitely not even at a point where I'm going to"},{"speaker":"[bryan_boorstein]","startTime":1394.76,"endTime":1397.64,"body":"program that for a client where I'm like No dude. we're goingnna totally do"},{"speaker":"[bryan_boorstein]","startTime":1397.8,"endTime":1401.72,"body":"these like bottom length things heavier than your actual prior set. Like"},{"speaker":"[bryan_boorstein]","startTime":1401.8,"endTime":1404.92,"body":"No, I'm not going to program that until I have a Ch. Psychotic experiment"},{"speaker":"[bryan_boorstein]","startTime":1405.16,"endTime":1408.68,"body":"with it for a couple of months. But, um, it's definitely like, like you"},{"speaker":"[bryan_boorstein]","startTime":1408.84,"endTime":1412.6,"body":"kind of alluded to, or even said directly that at this point in our"},{"speaker":"[bryan_boorstein]","startTime":1412.68,"endTime":1417.16,"body":"training career, just having like new tools to play with is super cool"},{"speaker":"[bryan_boorstein]","startTime":1417.8,"endTime":1422.12,"body":"because it really does get to the point where doing the same things and"},{"speaker":"[bryan_boorstein]","startTime":1422.2,"endTime":1424.84,"body":"reading the same materials like it kind of reaches the point like I was"},{"speaker":"[bryan_boorstein]","startTime":1424.92,"endTime":1427.64,"body":"even talking with Mccoonney about this, where like last year we were saying"},{"speaker":"[bryan_boorstein]","startTime":1427.8,"endTime":1430.68,"body":"that there's just no new information in training, like how many new"},{"speaker":"[bryan_boorstein]","startTime":1430.76,"endTime":1433.72,"body":"training studies come out, or new training ideas or methodogies where"},{"speaker":"[bryan_boorstein]","startTime":1433.8,"endTime":1437.72,"body":"you're like. Wow, that really like could potentially be something that I'm"},{"speaker":"[bryan_boorstein]","startTime":1437.88,"endTime":1441.08,"body":"interested in implementing into my training. Most of the stuff we've"},{"speaker":"[bryan_boorstein]","startTime":1441.16,"endTime":1445.24,"body":"already been trying for twenty years. and so there isn't a lot of new novel"},{"speaker":"[bryan_boorstein]","startTime":1445.4,"endTime":1448.36,"body":"stuff that we really want to implement And this fits the bill of something"},{"speaker":"[bryan_boorstein]","startTime":1448.52,"endTime":1451.0,"body":"that you know, pequs my interest and gets me really excited."},{"speaker":"[aaron_straker]","startTime":1451.964,"endTime":1454.044,"body":"I agree and you just just"},{"speaker":"[aaron_straker]","startTime":1456.204,"endTime":1460.364,"body":"spark something that I forgot. I asked Casi. especially with some of these"},{"speaker":"[aaron_straker]","startTime":1460.444,"endTime":1463.724,"body":"things like you said were talking with with Dave Mcney and so much of the"},{"speaker":"[aaron_straker]","startTime":1463.724,"endTime":1466.524,"body":"evidence spaced stuff. So something that we've talked about. You know at"},{"speaker":"[aaron_straker]","startTime":1466.604,"endTime":1470.364,"body":"length on this podcast before is the the studies about shortened, uh, are"},{"speaker":"[aaron_straker]","startTime":1470.524,"endTime":1474.364,"body":"started seated leg extensions Versus like the prone lying leg extension. So"},{"speaker":"[aaron_straker]","startTime":1474.364,"endTime":1478.844,"body":"I asked Cass about this and he gave me like a A. As always, just a fantastic"},{"speaker":"[aaron_straker]","startTime":1479.004,"endTime":1483.324,"body":"answer and he was like Well, it depends like, maybe um, like, let's say on a"},{"speaker":"[aaron_straker]","startTime":1483.404,"endTime":1485.804,"body":"on a day where you have a lot of um"},{"speaker":"[aaron_straker]","startTime":1487.004,"endTime":1490.364,"body":"lengthened overload movements on your hampshs, Like let' say're doing heavy"},{"speaker":"[aaron_straker]","startTime":1490.444,"endTime":1494.524,"body":"ri ls, or something like that. It can make sense to then do the prone lying"},{"speaker":"[aaron_straker]","startTime":1494.764,"endTime":1497.964,"body":"le girl, because it's going to overload that shortened position so much more."},{"speaker":"[aaron_straker]","startTime":1498.124,"endTime":1501.324,"body":"And then maybe you have like a quad dominant um"},{"speaker":"[aaron_straker]","startTime":1502.684,"endTime":1506.124,"body":"leg day and you're not doing that much other hamsterring. It would be great"},{"speaker":"[aaron_straker]","startTime":1506.284,"endTime":1510.924,"body":"to then use the seated leg curl and like it's just the context straight. And"},{"speaker":"[aaron_straker]","startTime":1511.004,"endTime":1514.124,"body":"and that's what's I mean. I'm I'm not going to sit here and bash. you know,"},{"speaker":"[aaron_straker]","startTime":1514.204,"endTime":1520.044,"body":"research studies by any degree. But if they do not exist in the context of"},{"speaker":"[aaron_straker]","startTime":1521.004,"endTime":1526.524,"body":"the exact application you want to use them for there is some degree of"},{"speaker":"[aaron_straker]","startTime":1527.244,"endTime":1532.124,"body":"limited applicability. and I think again, its. it sounds really corny. But"},{"speaker":"[aaron_straker]","startTime":1532.204,"endTime":1536.284,"body":"it's such a fantastic name for how Cass is branded as company is and one,"},{"speaker":"[aaron_straker]","startTime":1536.524,"endTime":1541.004,"body":"because like every answer really is like, it depends right Like have people"},{"speaker":"[aaron_straker]","startTime":1541.164,"endTime":1544.604,"body":"are like. Different situations have an end of one, depending on you know the"},{"speaker":"[aaron_straker]","startTime":1544.684,"endTime":1548.284,"body":"context of the situation and how you might handle things is is different"},{"speaker":"[aaron_straker]","startTime":1548.684,"endTime":1551.244,"body":"depending upon that specific context, And I thought"},{"speaker":"[bryan_boorstein]","startTime":1550.86,"endTime":1551.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1551.404,"endTime":1553.084,"body":"that was like brilliant, re. habccause."},{"speaker":"[bryan_boorstein]","startTime":1552.44,"endTime":1554.44,"body":"no, that's that really well said. Yeah."},{"speaker":"[aaron_straker]","startTime":1554.304,"endTime":1555.304,"body":"No,"},{"speaker":"[bryan_boorstein]","startTime":1554.92,"endTime":1558.6,"body":"He actually said the same thing to us in the same contact with the La girl,"},{"speaker":"[bryan_boorstein]","startTime":1558.84,"endTime":1561.16,"body":"And then, because I only have a seaated likel"},{"speaker":"[bryan_boorstein]","startTime":1562.44,"endTime":1567.4,"body":"If you only have one which which you want you know and is like"},{"speaker":"[aaron_straker]","startTime":1568.684,"endTime":1572.444,"body":"Okay, and I was interested. and it was I. I know he said not like. Obviously"},{"speaker":"[aaron_straker]","startTime":1572.524,"endTime":1575.884,"body":"there's a They. They still have a lot of equipment coming into their H. q,"},{"speaker":"[aaron_straker]","startTime":1576.204,"endTime":1578.764,"body":"but I knowic that there wasn't a seated light C. there was only the the"},{"speaker":"[aaron_straker]","startTime":1578.844,"endTime":1582.444,"body":"lying. One, um, and that could have be literally just equipment availability"},{"speaker":"[aaron_straker]","startTime":1582.144,"endTime":1583.144,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":1582.76,"endTime":1584.12,"body":"they'll have a seated one. The"},{"speaker":"[aaron_straker]","startTime":1582.844,"endTime":1586.684,"body":"shipping, and all sorts. of. Yeah, I figured that, but I just thought that's"},{"speaker":"[aaron_straker]","startTime":1586.764,"endTime":1589.244,"body":"what reminded me of it because there was only the line you know"},{"speaker":"[bryan_boorstein]","startTime":1588.86,"endTime":1589.86,"body":"yeah, yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1589.404,"endTime":1590.444,"body":"when I was there, but"},{"speaker":"[bryan_boorstein]","startTime":1591.24,"endTime":1594.76,"body":"no, I hadn't done a lying like girl. The last time I did one was with you"},{"speaker":"[bryan_boorstein]","startTime":1595.08,"endTime":1600.28,"body":"in Uh, in Austin, So so getting on that on that machine again, there to do"},{"speaker":"[bryan_boorstein]","startTime":1600.36,"endTime":1604.68,"body":"the Cas set was was cool and I actually like. I really do enjoy the lying."},{"speaker":"[bryan_boorstein]","startTime":1604.84,"endTime":1610.36,"body":"like girl. I. it. it's different for sure. Um, it's almost easier like I"},{"speaker":"[bryan_boorstein]","startTime":1610.44,"endTime":1613.24,"body":"think, being that you're laying down like you're prone and you really only"},{"speaker":"[bryan_boorstein]","startTime":1613.4,"endTime":1616.68,"body":"have to focus on one thing. I mean, not that you have to focus on multiple"},{"speaker":"[bryan_boorstein]","startTime":1616.84,"endTime":1620.68,"body":"things, be cause you're sitting, but like, but, but the leverage isn't as"},{"speaker":"[bryan_boorstein]","startTime":1620.76,"endTime":1624.36,"body":"good in the seated, like girl. you know, like your, your legs are extended,"},{"speaker":"[bryan_boorstein]","startTime":1624.52,"endTime":1625.88,"body":"so the moment arm is longer."},{"speaker":"[aaron_straker]","startTime":1625.904,"endTime":1626.904,"body":"mhm,"},{"speaker":"[bryan_boorstein]","startTime":1626.52,"endTime":1629.56,"body":"Um, whereas be cause you more of your legs are extended in that one,"},{"speaker":"[bryan_boorstein]","startTime":1629.72,"endTime":1633.56,"body":"whereas in the sea in the lying one, only your tibia is extended and your"},{"speaker":"[bryan_boorstein]","startTime":1633.72,"endTime":1635.56,"body":"quads are are pressed anyway."},{"speaker":"[aaron_straker]","startTime":1635.184,"endTime":1636.184,"body":"mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1635.96,"endTime":1639.8,"body":"So for whatever reason, um, I, I enjoyed it. I could see myself doing more"},{"speaker":"[bryan_boorstein]","startTime":1639.88,"endTime":1641.0,"body":"of those if I had the option."},{"speaker":"[aaron_straker]","startTime":1641.164,"endTime":1644.844,"body":"That. And that's exactly what I did when on my first leg day back, and and"},{"speaker":"[aaron_straker]","startTime":1645.084,"endTime":1650.204,"body":"specifically what I did was I set the movement up so that I would remove a"},{"speaker":"[aaron_straker]","startTime":1650.204,"endTime":1651.724,"body":"lot of that gastrock at the"},{"speaker":"[aaron_straker]","startTime":1651.884,"endTime":1656.044,"body":"at the first, like fifteen degree and I had like incredible hamsterring"},{"speaker":"[bryan_boorstein]","startTime":1651.96,"endTime":1654.12,"body":"Uhhuh, the first fifteen degrees. Yeah,"},{"speaker":"[aaron_straker]","startTime":1656.144,"endTime":1657.144,"body":"attraction from it"},{"speaker":"[bryan_boorstein]","startTime":1656.62,"endTime":1657.62,"body":"nice,"},{"speaker":"[aaron_straker]","startTime":1657.164,"endTime":1662.124,"body":"like it's it comes back to like knowing is really, it can be like half the"},{"speaker":"[aaron_straker]","startTime":1662.024,"endTime":1663.024,"body":"battle in a lot"},{"speaker":"[bryan_boorstein]","startTime":1662.54,"endTime":1663.54,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1663.004,"endTime":1666.684,"body":"of these things like because you know, like, like, like anyone you, it's hard"},{"speaker":"[aaron_straker]","startTime":1666.764,"endTime":1669.804,"body":"to not to, to intentionally not use the momentum."},{"speaker":"[bryan_boorstein]","startTime":1669.78,"endTime":1670.78,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1670.204,"endTime":1674.204,"body":"And when I just removed, you know, I set it instead of like completely, you"},{"speaker":"[aaron_straker]","startTime":1674.204,"endTime":1677.404,"body":"know hundred. Not that wouldn't be a hundred eight degrees. I, and instead of"},{"speaker":"[aaron_straker]","startTime":1677.404,"endTime":1680.844,"body":"being like fully open, I closed the chain a little bit so that I, you know,"},{"speaker":"[aaron_straker]","startTime":1681.164,"endTime":1683.004,"body":"finished the movement. When my knee was still"},{"speaker":"[bryan_boorstein]","startTime":1683.14,"endTime":1684.14,"body":"uhhuh,"},{"speaker":"[aaron_straker]","startTime":1683.244,"endTime":1687.004,"body":"somewhat bent, and just the the hamstring. You know, stemiless. I got out of"},{"speaker":"[aaron_straker]","startTime":1687.024,"endTime":1688.024,"body":"it was so much more."},{"speaker":"[bryan_boorstein]","startTime":1687.62,"endTime":1688.62,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":1688.044,"endTime":1689.644,"body":"I think I only did two sets and I was"},{"speaker":"[bryan_boorstein]","startTime":1689.26,"endTime":1690.26,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1689.644,"endTime":1691.404,"body":"like Fck, Dude, I'm done. I'm moving on."},{"speaker":"[bryan_boorstein]","startTime":1691.48,"endTime":1693.88,"body":"well, Anne, like you're not even getting the stretch position, so"},{"speaker":"[bryan_boorstein]","startTime":1693.96,"endTime":1696.36,"body":"theoretically you probably could do more sets. So you just got like a"},{"speaker":"[bryan_boorstein]","startTime":1696.44,"endTime":1699.32,"body":"little disrupted by all the metabolites or whatever, But I think over time"},{"speaker":"[bryan_boorstein]","startTime":1699.48,"endTime":1701.16,"body":"you'll be able to do more of those that way,"},{"speaker":"[aaron_straker]","startTime":1700.784,"endTime":1701.784,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1701.8,"endTime":1705.8,"body":"Um, one of the other things kind of relevant to that. that. Uh,"},{"speaker":"[bryan_boorstein]","startTime":1707.72,"endTime":1712.36,"body":"that that cast kind of was big on, and he made me do this as well On one of"},{"speaker":"[bryan_boorstein]","startTime":1712.36,"endTime":1715.72,"body":"the exercises is the idea of a mechanical drops set."},{"speaker":"[bryan_boorstein]","startTime":1716.84,"endTime":1721.88,"body":"So a great example of that would be like Dumbbell fly till you can't do any"},{"speaker":"[bryan_boorstein]","startTime":1722.04,"endTime":1725.8,"body":"more, and then dumbbell fly, press until you can't do any more than Dumb"},{"speaker":"[bryan_boorstein]","startTime":1725.88,"endTime":1728.84,"body":"bell bench until you can't do anymore, Because essentially your, your"},{"speaker":"[bryan_boorstein]","startTime":1729.0,"endTime":1732.84,"body":"mechanical advantage is increasing as your as your arms move in, and so you"},{"speaker":"[bryan_boorstein]","startTime":1732.84,"endTime":1737.24,"body":"can continue a accruing reps or whatever. And so this, the leg C idea is is"},{"speaker":"[bryan_boorstein]","startTime":1737.4,"endTime":1741.4,"body":"what sparked that in my brain, Because that was one of Cass's examples. as"},{"speaker":"[bryan_boorstein]","startTime":1741.48,"endTime":1745.24,"body":"he's like. What you could do is you could just do like more isolated like"},{"speaker":"[bryan_boorstein]","startTime":1745.4,"endTime":1749.48,"body":"curls, where you uh, don't do the fifteen degrees until failure and then"},{"speaker":"[bryan_boorstein]","startTime":1749.56,"endTime":1752.44,"body":"you could start doing full reps where you ask the calf for help in the"},{"speaker":"[bryan_boorstein]","startTime":1752.52,"endTime":1755.56,"body":"beginning. and now you can get like three or five more reps by going a"},{"speaker":"[bryan_boorstein]","startTime":1755.56,"endTime":1759.08,"body":"little bit more range of motion, which is an interesting uh. Example of"},{"speaker":"[bryan_boorstein]","startTime":1760.12,"endTime":1764.2,"body":"of more range of motion being easier than less range of motion Because"},{"speaker":"[bryan_boorstein]","startTime":1764.36,"endTime":1767.48,"body":"that's not always the case, And another example of that, and this is the"},{"speaker":"[bryan_boorstein]","startTime":1767.48,"endTime":1771.4,"body":"one that he made me do is he made me fucking take cast glue bridges to"},{"speaker":"[bryan_boorstein]","startTime":1771.48,"endTime":1774.68,"body":"failure. and then right when I thought I was done, he goes. Now, do hip"},{"speaker":"[bryan_boorstein]","startTime":1774.84,"endTime":1779.24,"body":"thrusts until you can't do any more. And so so I'm like doing this like"},{"speaker":"[bryan_boorstein]","startTime":1779.4,"endTime":1783.24,"body":"super acute, like small range of motion for the For the glue bridge, Right"},{"speaker":"[bryan_boorstein]","startTime":1783.4,"endTime":1787.64,"body":"and then he's like hip thrust now and like the bottom position flies up,"},{"speaker":"[bryan_boorstein]","startTime":1787.72,"endTime":1789.48,"body":"and then you get to the top and it's like B,"},{"speaker":"[bryan_boorstein]","startTime":1790.6,"endTime":1793.64,"body":"you know becausecause like you're still like super fucked up in the short"},{"speaker":"[bryan_boorstein]","startTime":1793.8,"endTime":1796.68,"body":"position, But now you have all this power coming from the length and"},{"speaker":"[bryan_boorstein]","startTime":1796.82,"endTime":1797.82,"body":"position, Um,"},{"speaker":"[bryan_boorstein]","startTime":1798.84,"endTime":1802.12,"body":"so that sort of thing can be applied to movements where it's relevant as"},{"speaker":"[bryan_boorstein]","startTime":1801.74,"endTime":1802.74,"body":"well,"},{"speaker":"[aaron_straker]","startTime":1804.284,"endTime":1809.244,"body":"yeah, yeah. So one of the the from that thought of it is really interesting"},{"speaker":"[aaron_straker]","startTime":1809.404,"endTime":1812.524,"body":"because it takes we're having this conversation, Ra, and we're taking"},{"speaker":"[aaron_straker]","startTime":1812.764,"endTime":1816.364,"body":"something that's somewhat like I don't know. I. The word that comes to mind"},{"speaker":"[aaron_straker]","startTime":1816.444,"endTime":1820.764,"body":"is a brutish in nature, and like historically, like lifting weights. and just"},{"speaker":"[aaron_straker]","startTime":1820.924,"endTime":1824.604,"body":"oh, you know, big guys, you know. somewhat dumb. Historically, we're just"},{"speaker":"[aaron_straker]","startTime":1824.684,"endTime":1828.604,"body":"going to go lift weights. Now it's like, in order to get better at that, we"},{"speaker":"[aaron_straker]","startTime":1828.764,"endTime":1832.044,"body":"need to become like intellectuals and understand like mechanics"},{"speaker":"[bryan_boorstein]","startTime":1832.06,"endTime":1833.06,"body":"philosophers."},{"speaker":"[aaron_straker]","startTime":1832.204,"endTime":1836.284,"body":"and human, and that, Yeah, and like. Oh, well, if I, I know, if the you know,"},{"speaker":"[aaron_straker]","startTime":1836.364,"endTime":1840.924,"body":"the first fifteen degrees of um kneeflection is is the gash rock. And if I"},{"speaker":"[bryan_boorstein]","startTime":1840.54,"endTime":1841.54,"body":"Right,"},{"speaker":"[aaron_straker]","startTime":1841.004,"endTime":1844.204,"body":"remove that by starting the movement, there can buy us more hamstring And"},{"speaker":"[aaron_straker]","startTime":1844.204,"endTime":1847.404,"body":"then when I open it up, I can, you know, and it's just kind of funny where"},{"speaker":"[aaron_straker]","startTime":1847.484,"endTime":1850.604,"body":"it's like. In order to get really really good, you need to go back to the"},{"speaker":"[aaron_straker]","startTime":1850.604,"endTime":1851.964,"body":"complete opposite of what probably"},{"speaker":"[bryan_boorstein]","startTime":1851.98,"endTime":1852.98,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":1852.284,"endTime":1855.484,"body":"drew you to this in the beginning and start thinking about it and"},{"speaker":"[aaron_straker]","startTime":1855.804,"endTime":1857.804,"body":"understanding it more. just kind of funny."},{"speaker":"[bryan_boorstein]","startTime":1857.08,"endTime":1861.24,"body":"yeah, I know for sure. I love that there was actually a on one of the Iron"},{"speaker":"[bryan_boorstein]","startTime":1861.4,"endTime":1865.64,"body":"Culture episodes. Um, they had a a culture historian on like a"},{"speaker":"[bryan_boorstein]","startTime":1865.72,"endTime":1869.64,"body":"weightlifting culture historian. It was really interesting. and uh. And he"},{"speaker":"[bryan_boorstein]","startTime":1869.72,"endTime":1873.8,"body":"was saying that, like you know, the, the, the idea of the stereotypical"},{"speaker":"[bryan_boorstein]","startTime":1873.88,"endTime":1877.64,"body":"meathead who isn't smart, there was actually a scientist in like the"},{"speaker":"[bryan_boorstein]","startTime":1877.64,"endTime":1881.88,"body":"forties or fifties that went out to test this because he was convinced that"},{"speaker":"[bryan_boorstein]","startTime":1881.96,"endTime":1886.2,"body":"people that lifted weights were stupid, and so he started giving I q tests"},{"speaker":"[bryan_boorstein]","startTime":1886.44,"endTime":1890.6,"body":"to to all the weightlifters and the average aggregate of all of their"},{"speaker":"[bryan_boorstein]","startTime":1890.84,"endTime":1894.92,"body":"scores was above average, And so he essentially spent the next like twenty"},{"speaker":"[bryan_boorstein]","startTime":1895.16,"endTime":1900.6,"body":"years trying to dispprove his prior bias, So like it's just so funny how"},{"speaker":"[bryan_boorstein]","startTime":1900.76,"endTime":1902.44,"body":"how that that goes like. That you know,"},{"speaker":"[aaron_straker]","startTime":1902.384,"endTime":1903.384,"body":"Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":1904.28,"endTime":1908.28,"body":"Um, okay, what do? What else do you have? As far as uh, anything for"},{"speaker":"[bryan_boorstein]","startTime":1908.36,"endTime":1910.2,"body":"yourself, Things that you want to implement."},{"speaker":"[aaron_straker]","startTime":1910.304,"endTime":1911.304,"body":"no,"},{"speaker":"[bryan_boorstein]","startTime":1912.76,"endTime":1916.52,"body":"How about in in programming of others? I know you don't do as much"},{"speaker":"[bryan_boorstein]","startTime":1917.0,"endTime":1920.36,"body":"programming of others as I do. But do you think there's any kind of"},{"speaker":"[bryan_boorstein]","startTime":1920.44,"endTime":1925.24,"body":"overriding conceptual pieces or specific pieces that that kind of will"},{"speaker":"[bryan_boorstein]","startTime":1925.32,"endTime":1926.52,"body":"influence your programming?"},{"speaker":"[aaron_straker]","startTime":1926.844,"endTime":1931.484,"body":"definitely definitely so in terms of and I briefly alluded to this in the in"},{"speaker":"[aaron_straker]","startTime":1931.484,"endTime":1935.484,"body":"the previous episode, but like the the amount of short and overload movements"},{"speaker":"[aaron_straker]","startTime":1935.564,"endTime":1936.764,"body":"versus length and overload"},{"speaker":"[bryan_boorstein]","startTime":1936.66,"endTime":1937.66,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":1936.924,"endTime":1939.724,"body":"movements specifically, because like any programming that I'm going to write"},{"speaker":"[aaron_straker]","startTime":1939.964,"endTime":1943.404,"body":"is going to be purely for the goal of Hi, pertrophy. Um, If someone comes and"},{"speaker":"[aaron_straker]","startTime":1943.404,"endTime":1946.364,"body":"me like A and I want to get strong, Can you help me? I'm like. Yeah, what"},{"speaker":"[aaron_straker]","startTime":1946.364,"endTime":1949.244,"body":"we're going to do is I'm going to feed you and then kick. We're going to give"},{"speaker":"[aaron_straker]","startTime":1949.324,"endTime":1952.764,"body":"someone else your your're training right. I'm not doing that like like it's"},{"speaker":"[aaron_straker]","startTime":1952.924,"endTime":1955.964,"body":"just it's not my will else. I don't want it to be my whehouse. We'd be doing"},{"speaker":"[aaron_straker]","startTime":1956.044,"endTime":1960.924,"body":"you a disservice type of thing. Um, So with that like I said, like just"},{"speaker":"[aaron_straker]","startTime":1961.084,"endTime":1965.404,"body":"biasing more of the the, The, lengthened uh, overload stuff specifically for"},{"speaker":"[aaron_straker]","startTime":1965.484,"endTime":1969.484,"body":"high pertury, and then within certain contacts right If if we are going to do"},{"speaker":"[aaron_straker]","startTime":1969.724,"endTime":1972.924,"body":"like, Um, like you, just kind of talked about. like, Let's say we have like a"},{"speaker":"[aaron_straker]","startTime":1972.924,"endTime":1977.724,"body":"garage gym program. work on a right and someone only has forty minutes. We're"},{"speaker":"[aaron_straker]","startTime":1977.804,"endTime":1980.844,"body":"going to do some more of that like mechanical super set type stuff, to really"},{"speaker":"[aaron_straker]","startTime":1981.004,"endTime":1984.924,"body":"get as much A as we can out of that time and just create as much stimulus as"},{"speaker":"[aaron_straker]","startTime":1985.004,"endTime":1989.164,"body":"possible. So just thinking about programming from a different angle instead"},{"speaker":"[aaron_straker]","startTime":1989.324,"endTime":1992.924,"body":"of thinking like you know, program specific, come down to like. Okay, What is"},{"speaker":"[aaron_straker]","startTime":1993.004,"endTime":1997.004,"body":"it? Goal obvious? Ao is always havety, Um, How much time do we have? What"},{"speaker":"[aaron_straker]","startTime":1997.084,"endTime":2000.764,"body":"equipment do we have? This is how we achieve that within that, so that is"},{"speaker":"[aaron_straker]","startTime":2000.844,"endTime":2003.404,"body":"where I'm definitely going to start. What about you,"},{"speaker":"[bryan_boorstein]","startTime":2005.96,"endTime":2007.64,"body":"I'm not really sure. To be honest."},{"speaker":"[bryan_boorstein]","startTime":2010.28,"endTime":2013.88,"body":"I think the most prudent move is to probably start programming like a few"},{"speaker":"[bryan_boorstein]","startTime":2014.78,"endTime":2015.78,"body":"of the"},{"speaker":"[bryan_boorstein]","startTime":2016.52,"endTime":2019.4,"body":"Uh arcs of motion into people's training. and"},{"speaker":"[bryan_boorstein]","startTime":2020.76,"endTime":2024.28,"body":"not even I don't think that there's a huge education piece where I need to"},{"speaker":"[bryan_boorstein]","startTime":2024.28,"endTime":2027.48,"body":"like, look over their shoulder and be like No, You're not performing this"},{"speaker":"[bryan_boorstein]","startTime":2027.64,"endTime":2030.92,"body":"correctly. Because I think ultimately that there is."},{"speaker":"[bryan_boorstein]","startTime":2032.36,"endTime":2036.36,"body":"there's different levels to the implementation of these movements right."},{"speaker":"[bryan_boorstein]","startTime":2036.52,"endTime":2040.6,"body":"and like I think it was is one. one of the guys that went to the seminar"},{"speaker":"[bryan_boorstein]","startTime":2041.08,"endTime":2044.76,"body":"prior had a poster. Hes like it's not bolsy or bust, and I think that's a"},{"speaker":"[bryan_boorstein]","startTime":2044.84,"endTime":2049.24,"body":"line from Uh from Cas as well. Where like the idea that you're that you're"},{"speaker":"[bryan_boorstein]","startTime":2049.3199999999997,"endTime":2053.4,"body":"aware that the fact that you're aware that these things exist and the fact"},{"speaker":"[bryan_boorstein]","startTime":2053.56,"endTime":2056.6800000000003,"body":"that your intent is to move in"},{"speaker":"[bryan_boorstein]","startTime":2057.7200000000003,"endTime":2063.56,"body":"a better manner a more biomechanically correct manner. These intents are"},{"speaker":"[bryan_boorstein]","startTime":2063.66,"endTime":2064.66,"body":"going to begin"},{"speaker":"[bryan_boorstein]","startTime":2065.96,"endTime":2071.56,"body":"to teach your body, Uh, to move properly, and then as a coach I can kind of"},{"speaker":"[bryan_boorstein]","startTime":2071.88,"endTime":2076.76,"body":"generally guide them into that. Um. but I have already"},{"speaker":"[bryan_boorstein]","startTime":2078.12,"endTime":2082.68,"body":"been programming a bunch of nuance into my programs for advanced athletes."},{"speaker":"[bryan_boorstein]","startTime":2083.4,"endTime":2087.08,"body":"Um. I think you know, sprinkling in little doses of this is important."},{"speaker":"[bryan_boorstein]","startTime":2088.44,"endTime":2093.0,"body":"Um. Exercise selection and exercise execution are go to be the main facets"},{"speaker":"[bryan_boorstein]","startTime":2093.08,"endTime":2096.52,"body":"that I that I focus on with the advanced people, and this course"},{"speaker":"[aaron_straker]","startTime":2096.264,"endTime":2097.264,"body":"Sss."},{"speaker":"[bryan_boorstein]","startTime":2097.96,"endTime":2103.48,"body":"gave me the tools to be able to better analyze and manipulate people set up"},{"speaker":"[bryan_boorstein]","startTime":2103.56,"endTime":2108.44,"body":"in movement. So it's not something as specific as I'm going to change my"},{"speaker":"[bryan_boorstein]","startTime":2108.6,"endTime":2113.16,"body":"programming style around these new things that I know, but more about"},{"speaker":"[bryan_boorstein]","startTime":2114.28,"endTime":2119.08,"body":"how I can gradually move people to move better and be more aware of the"},{"speaker":"[bryan_boorstein]","startTime":2119.24,"endTime":2123.32,"body":"impact of their movement. Um, so that's kind of like one overriding"},{"speaker":"[bryan_boorstein]","startTime":2123.48,"endTime":2127.8,"body":"precedent. I'm like more of a philosophical look at things, Um, as far as"},{"speaker":"[bryan_boorstein]","startTime":2127.78,"endTime":2128.78,"body":"like specific"},{"speaker":"[bryan_boorstein]","startTime":2129.96,"endTime":2134.12,"body":"pieces, Um, so like I have an advanced guy right now that I'm giving"},{"speaker":"[bryan_boorstein]","startTime":2134.28,"endTime":2138.2,"body":"partials to, because that's what I'm comfortable programming. Now If I try"},{"speaker":"[bryan_boorstein]","startTime":2138.52,"endTime":2143.32,"body":"these reverse dropset things and they are effective, then I can"},{"speaker":"[bryan_boorstein]","startTime":2143.48,"endTime":2146.2,"body":"strategically program them in for him. I mean, I probably won't give them a"},{"speaker":"[bryan_boorstein]","startTime":2146.2,"endTime":2149.56,"body":"sledgehammer and weak one of a cycle. But if we're in week five and we know"},{"speaker":"[bryan_boorstein]","startTime":2149.64,"endTime":2152.68,"body":"we're going to deload the next week and we've been doing partials, anyways,"},{"speaker":"[bryan_boorstein]","startTime":2153.08,"endTime":2155.72,"body":"then maybe it's you know this week we're not going to do the partials."},{"speaker":"[bryan_boorstein]","startTime":2155.88,"endTime":2158.84,"body":"We're going to do one of these reverse dropses and see how that goes as we"},{"speaker":"[bryan_boorstein]","startTime":2158.84,"endTime":2163.32,"body":"had into Deload week. Um, So I think the gradual implementation of these"},{"speaker":"[bryan_boorstein]","startTime":2163.48,"endTime":2167.24,"body":"things is important, Um, also as a way of making sure that you"},{"speaker":"[bryan_boorstein]","startTime":2168.52,"endTime":2171.8,"body":"can uh, take the data that you get and actually make sense of it. You know,"},{"speaker":"[bryan_boorstein]","startTime":2171.88,"endTime":2174.68,"body":"if you just kind of gave him like all the things at once, then you're like"},{"speaker":"[bryan_boorstein]","startTime":2174.76,"endTime":2178.6,"body":"Whoa. What actually had an impact here? You know, so I think one or two"},{"speaker":"[bryan_boorstein]","startTime":2178.76,"endTime":2183.96,"body":"things at a time is important. Um, I think I picked up a lot of just"},{"speaker":"[bryan_boorstein]","startTime":2183.98,"endTime":2184.98,"body":"general"},{"speaker":"[bryan_boorstein]","startTime":2185.56,"endTime":2191.48,"body":"overriding ideas on how to implement specialization cycles for people, Um."},{"speaker":"[bryan_boorstein]","startTime":2192.76,"endTime":2196.76,"body":"Some prior to this, given all the focus I put on myself in the hamssterring"},{"speaker":"[bryan_boorstein]","startTime":2196.92,"endTime":2201.32,"body":"cycle that I built, but then also the knowledge that I gained there, and"},{"speaker":"[bryan_boorstein]","startTime":2201.56,"endTime":2205.8,"body":"the different tools that are available to work with to pre to create"},{"speaker":"[bryan_boorstein]","startTime":2206.04,"endTime":2211.96,"body":"specialization. Um, Like, Potentially, you know biasing more lengthened"},{"speaker":"[bryan_boorstein]","startTime":2212.2,"endTime":2216.76,"body":"movements on one day, and you know if if recovery is an issue then you"},{"speaker":"[bryan_boorstein]","startTime":2216.92,"endTime":2220.28,"body":"recover four or five days. Maybe you do a day of short overload movements"},{"speaker":"[bryan_boorstein]","startTime":2220.44,"endTime":2223.4,"body":"where there's less damage and being able to use the tools that you have at"},{"speaker":"[bryan_boorstein]","startTime":2223.48,"endTime":2227.16,"body":"your disposal or even like cast. You know volume ramping, like. I never"},{"speaker":"[bryan_boorstein]","startTime":2227.24,"endTime":2230.6,"body":"thought to use volume ramping in a specialization cycle. But you take one"},{"speaker":"[bryan_boorstein]","startTime":2230.76,"endTime":2233.72,"body":"muscle group and you increase the volume on it, but leave everything else"},{"speaker":"[bryan_boorstein]","startTime":2233.88,"endTime":2238.44,"body":"the same And then you can kind of easily determine where you're Where's"},{"speaker":"[bryan_boorstein]","startTime":2238.52,"endTime":2242.2,"body":"your M. r v, right? Where it is your maximum recoverable volume. How high"},{"speaker":"[bryan_boorstein]","startTime":2242.36,"endTime":2245.8,"body":"can I push this muscle group before it just no longer recovers any morere?"},{"speaker":"[bryan_boorstein]","startTime":2246.36,"endTime":2249.08,"body":"Um, so things like that, I think"},{"speaker":"[bryan_boorstein]","startTime":2250.36,"endTime":2254.68,"body":"the thing I'm really struggling with is I get so many people now from my"},{"speaker":"[bryan_boorstein]","startTime":2254.84,"endTime":2258.04,"body":"general programs that have written me and been like, Hey, How much of this"},{"speaker":"[bryan_boorstein]","startTime":2258.2,"endTime":2261.24,"body":"are you go to incorporate into Like Paragon or into evolve? They're like"},{"speaker":"[bryan_boorstein]","startTime":2261.32,"endTime":2264.28,"body":"this is really cool Like I want to do this, too. You know all this stuff,"},{"speaker":"[bryan_boorstein]","startTime":2264.52,"endTime":2268.6,"body":"and the thing is that when i, when i, what I really believe is that it"},{"speaker":"[bryan_boorstein]","startTime":2268.76,"endTime":2274.04,"body":"isn't important for my general programs, Like if you are on a general"},{"speaker":"[bryan_boorstein]","startTime":2274.44,"endTime":2277.08,"body":"program, you may be an advanced athlete like there's nothing wrong with"},{"speaker":"[bryan_boorstein]","startTime":2277.08,"endTime":2280.2,"body":"being on a general program and being an advanced athlete. But"},{"speaker":"[bryan_boorstein]","startTime":2281.24,"endTime":2286.04,"body":"I can't be writing my general programs with assuming that everybody on that"},{"speaker":"[bryan_boorstein]","startTime":2286.2,"endTime":2290.28,"body":"program has advanced, or that everybody potentially even has the same"},{"speaker":"[bryan_boorstein]","startTime":2290.52,"endTime":2294.04,"body":"tolerance to different, like volumes and stimuli. So what I'm trying to do"},{"speaker":"[bryan_boorstein]","startTime":2294.12,"endTime":2297.32,"body":"in creating my general programs is create a program that's the most likely"},{"speaker":"[bryan_boorstein]","startTime":2297.48,"endTime":2301.88,"body":"to succeed for the most people, and as soon as I start incorporating a lot"},{"speaker":"[bryan_boorstein]","startTime":2301.96,"endTime":2307.32,"body":"of this, um, really nuanceant const contextual stuff, I'm essentially going"},{"speaker":"[bryan_boorstein]","startTime":2307.4,"endTime":2311.24,"body":"to have to make assumptions about my audience and be like my audience can"},{"speaker":"[bryan_boorstein]","startTime":2311.48,"endTime":2315.48,"body":"benefit from doing these pol arounds or these press arounds, or, but they"},{"speaker":"[bryan_boorstein]","startTime":2315.56,"endTime":2319.08,"body":"probably can't like to be honest. Like if I was a general person on my"},{"speaker":"[bryan_boorstein]","startTime":2319.16,"endTime":2322.84,"body":"program, I would hate to have all of my back and chest work programmed with"},{"speaker":"[bryan_boorstein]","startTime":2322.84,"endTime":2325.8,"body":"single armed stuff, because it's not time efficient. It's a waste of time."},{"speaker":"[bryan_boorstein]","startTime":2325.88,"endTime":2329.48,"body":"You have to belong to a a commercial gym. like all these different face"},{"speaker":"[bryan_boorstein]","startTime":2329.72,"endTime":2334.04,"body":"setts, right. So, so these are tools and things that I've learned that I"},{"speaker":"[bryan_boorstein]","startTime":2334.2,"endTime":2339.24,"body":"think more broadly apply to my training, which can then potentially be"},{"speaker":"[bryan_boorstein]","startTime":2339.4,"endTime":2344.44,"body":"passed down to the training of my one on one clients. And if there are any"},{"speaker":"[bryan_boorstein]","startTime":2345.4,"endTime":2351.08,"body":"broad spanning ideas from those two experiments that then I think could be"},{"speaker":"[bryan_boorstein]","startTime":2351.16,"endTime":2355.4,"body":"relevant for the masses in general than. maybe small bits and pieces of"},{"speaker":"[bryan_boorstein]","startTime":2355.4,"endTime":2359.8,"body":"that get sprinkled into general programs. But Um, overall, I don't think"},{"speaker":"[bryan_boorstein]","startTime":2359.88,"endTime":2362.04,"body":"we're going to see a whole lot of change in those programs."},{"speaker":"[aaron_straker]","startTime":2363.644,"endTime":2367.004,"body":"I don't think you could have explained that any better. To be"},{"speaker":"[bryan_boorstein]","startTime":2366.82,"endTime":2367.82,"body":"Thank you."},{"speaker":"[aaron_straker]","startTime":2367.164,"endTime":2369.164,"body":"completely honest. That was very very."},{"speaker":"[bryan_boorstein]","startTime":2371.0,"endTime":2374.44,"body":"cool. That's awesome. Well, I guess that leads pretty well into our. uh,"},{"speaker":"[bryan_boorstein]","startTime":2374.76,"endTime":2378.76,"body":"our final topic, which is really like. How much does this all matter? And"},{"speaker":"[bryan_boorstein]","startTime":2378.84,"endTime":2383.16,"body":"it kind of like it. My, my tone in talking about the general programs"},{"speaker":"[bryan_boorstein]","startTime":2383.48,"endTime":2388.44,"body":"probably gives away my stance on it. like, like I don't. I don't think it"},{"speaker":"[bryan_boorstein]","startTime":2388.52,"endTime":2393.56,"body":"matters until Y. it it does matter. I mean the last two percent right. So"},{"speaker":"[bryan_boorstein]","startTime":2393.72,"endTime":2396.68,"body":"so I think even for the last two percent it might not matter, but I think"},{"speaker":"[bryan_boorstein]","startTime":2396.76,"endTime":2400.84,"body":"for the first ninety eight percent of your journey it really doesn't"},{"speaker":"[bryan_boorstein]","startTime":2401.0,"endTime":2402.04,"body":"matter. What do you think?"},{"speaker":"[aaron_straker]","startTime":2404.444,"endTime":2405.644,"body":"I don't know. and"},{"speaker":"[bryan_boorstein]","startTime":2405.54,"endTime":2406.54,"body":"Yeah? Yeah,"},{"speaker":"[aaron_straker]","startTime":2405.804,"endTime":2410.844,"body":"that's being that's being completely honest. The few parts I do feel strongly"},{"speaker":"[aaron_straker]","startTime":2411.484,"endTime":2415.884,"body":"where it can and I think it will really matter injury prevention"},{"speaker":"[bryan_boorstein]","startTime":2416.12,"endTime":2418.28,"body":"Yep, that was where I was going to go with that too. Yup."},{"speaker":"[aaron_straker]","startTime":2416.844,"endTime":2421.564,"body":"right. So like just by understanding that mean and this is coming from"},{"speaker":"[aaron_straker]","startTime":2421.644,"endTime":2425.564,"body":"someone whos had you know, and the Kiilles repaired a patello repaired like"},{"speaker":"[aaron_straker]","startTime":2425.564,"endTime":2430.364,"body":"tenden. is reattached just from doing things wrong and being young and dumb"},{"speaker":"[aaron_straker]","startTime":2430.604,"endTime":2434.764,"body":"and just literally ego lifting and that sort of things and just getting"},{"speaker":"[aaron_straker]","startTime":2434.824,"endTime":2435.824,"body":"caught into."},{"speaker":"[aaron_straker]","startTime":2436.464,"endTime":2437.464,"body":"You know,"},{"speaker":"[aaron_straker]","startTime":2438.124,"endTime":2441.404,"body":"um, um, dogmatic things like, Oh, if you're not a man, unless you like"},{"speaker":"[aaron_straker]","startTime":2441.484,"endTime":2444.204,"body":"Barbll, back, squat and type of thing is, and then doing that for six years"},{"speaker":"[aaron_straker]","startTime":2444.284,"endTime":2447.484,"body":"and I'm like, why aren't my fucking legs growing well, Er, you, you don't"},{"speaker":"[aaron_straker]","startTime":2447.644,"endTime":2450.844,"body":"squat well for your quads and if you went to something you know you would"},{"speaker":"[aaron_straker]","startTime":2450.924,"endTime":2455.564,"body":"learn that type of thing, but I just never did, so I think in those contexts"},{"speaker":"[aaron_straker]","startTime":2456.124,"endTime":2462.364,"body":"it can really matter what is your goal right, if your goal is hy,"},{"speaker":"[aaron_straker]","startTime":2462.764,"endTime":2468.204,"body":"hypertrophy, and you want a fat setta of quads and. You have long femers. You"},{"speaker":"[aaron_straker]","startTime":2468.364,"endTime":2472.364,"body":"probably don't need to be doing a barbll back Squ. That's a really good"},{"speaker":"[aaron_straker]","startTime":2472.604,"endTime":2474.604,"body":"context of where you know. Might this matter?"},{"speaker":"[aaron_straker]","startTime":2476.504,"endTime":2477.504,"body":"Is it going to"},{"speaker":"[aaron_straker]","startTime":2478.604,"endTime":2483.324,"body":"you know if if if in when I transition to becoming this, you know much more"},{"speaker":"[aaron_straker]","startTime":2483.484,"endTime":2487.004,"body":"important in my training is that going to put another five pounds of muscle"},{"speaker":"[aaron_straker]","startTime":2487.164,"endTime":2489.804,"body":"on me? I don't know. you know. I. I."},{"speaker":"[aaron_straker]","startTime":2491.164,"endTime":2495.244,"body":"I can't honestly give a definitive yes or no answer. I'm being honest and"},{"speaker":"[aaron_straker]","startTime":2495.324,"endTime":2498.124,"body":"saying I don't know. So Brian, What do you think?"},{"speaker":"[bryan_boorstein]","startTime":2498.92,"endTime":2502.04,"body":"Yeah, so injury prevention is going to be the number one that I was going"},{"speaker":"[bryan_boorstein]","startTime":2502.2,"endTime":2506.36,"body":"to talk about because that applies to everybody. I guess, including that"},{"speaker":"[bryan_boorstein]","startTime":2506.44,"endTime":2510.12,"body":"first ninety eight percent. But I think that the problem with trying to use"},{"speaker":"[bryan_boorstein]","startTime":2510.36,"endTime":2515.16,"body":"these methods with the first call it ninety percent cause, I think there"},{"speaker":"[bryan_boorstein]","startTime":2515.32,"endTime":2518.36,"body":"probably be value in the ninety to a hundred percent range. But the the"},{"speaker":"[bryan_boorstein]","startTime":2518.36,"endTime":2521.16,"body":"problem with using the methods in the first ninety percent is that"},{"speaker":"[bryan_boorstein]","startTime":2523.4,"endTime":2526.36,"body":"it's extremely time consuming and that person probably doesn't even have"},{"speaker":"[bryan_boorstein]","startTime":2526.44,"endTime":2529.56,"body":"the investment into this yet to warrant"},{"speaker":"[bryan_boorstein]","startTime":2530.84,"endTime":2535.48,"body":"that much nuance in their training when they could get up to ninety percent"},{"speaker":"[bryan_boorstein]","startTime":2535.8,"endTime":2539.08,"body":"and probably remain injury free. Sticking two basic compound movements to"},{"speaker":"[bryan_boorstein]","startTime":2539.16,"endTime":2542.04,"body":"train multiples groups, committing less time all these different things"},{"speaker":"[bryan_boorstein]","startTime":2543.08,"endTime":2546.28,"body":"when it does come to the injury preventions of things, though, I mean"},{"speaker":"[bryan_boorstein]","startTime":2548.28,"endTime":2553.08,"body":"it makes a huge difference. like, like every single set that we did at N"},{"speaker":"[bryan_boorstein]","startTime":2553.24,"endTime":2556.2,"body":"one over the weekend, four days of training seven sessions."},{"speaker":"[bryan_boorstein]","startTime":2557.32,"endTime":2560.92,"body":"Probably a thousand sets overall. Now hundreds, hundreds of sets. Um,"},{"speaker":"[bryan_boorstein]","startTime":2562.12,"endTime":2563.24,"body":"there was never a concern"},{"speaker":"[aaron_straker]","startTime":2562.744,"endTime":2563.744,"body":"Ss."},{"speaker":"[bryan_boorstein]","startTime":2563.64,"endTime":2567.56,"body":"at all that I was going to get injured because I was putting myself in the"},{"speaker":"[bryan_boorstein]","startTime":2567.56,"endTime":2570.84,"body":"right positions and all these stuffs are like passst failure, too. so"},{"speaker":"[bryan_boorstein]","startTime":2570.92,"endTime":2573.88,"body":"they're like past failure sets. But because my body's in the right position"},{"speaker":"[bryan_boorstein]","startTime":2574.2,"endTime":2578.52,"body":"and I'm not compensating Um, it it does. It does make a huge difference."},{"speaker":"[bryan_boorstein]","startTime":2578.92,"endTime":2583.64,"body":"The fact that we're lining movements up with the muscle fibre and then"},{"speaker":"[bryan_boorstein]","startTime":2583.8,"endTime":2588.04,"body":"using the scapula to work around. Um, that's huge. like it. really. It"},{"speaker":"[bryan_boorstein]","startTime":2588.12,"endTime":2590.76,"body":"really really does make a difference, like your first example from the"},{"speaker":"[bryan_boorstein]","startTime":2590.84,"endTime":2594.92,"body":"prior episode about the lateral rays, just as as simple as not going"},{"speaker":"[bryan_boorstein]","startTime":2595.08,"endTime":2598.76,"body":"directly lateral, because oh shit, there's a bony process in your shoulder"},{"speaker":"[bryan_boorstein]","startTime":2598.92,"endTime":2602.6,"body":"that stops your arm from going up. Like when you get to right here now"},{"speaker":"[bryan_boorstein]","startTime":2602.68,"endTime":2606.36,"body":"you're essentially just lifting your trap to your to create. you're doing"},{"speaker":"[bryan_boorstein]","startTime":2606.52,"endTime":2611.24,"body":"scalpular elevation to create more rise. Um. Whereas if you just move into"},{"speaker":"[bryan_boorstein]","startTime":2611.4,"endTime":2615.64,"body":"the scalpular plane, and now I have all of this range here and you can"},{"speaker":"[bryan_boorstein]","startTime":2615.8,"endTime":2618.52,"body":"actually feel where the stopping point is, 'cause if I continue going"},{"speaker":"[bryan_boorstein]","startTime":2618.76,"endTime":2622.2,"body":"higher, Roop, you can see my scalpula does the same thing that it does If"},{"speaker":"[bryan_boorstein]","startTime":2622.28,"endTime":2627.32,"body":"I'm out to the side and try to go higher, So you can you can use your body"},{"speaker":"[bryan_boorstein]","startTime":2627.48,"endTime":2630.92,"body":"and your scalpula to find the ranges of motion that feel good for you. And"},{"speaker":"[bryan_boorstein]","startTime":2631.0,"endTime":2633.88,"body":"what's really cool about that is, it's not that you're sacrificing results"},{"speaker":"[bryan_boorstein]","startTime":2634.44,"endTime":2639.0,"body":"by training in a more comfortable manner. You're actually optimizing"},{"speaker":"[bryan_boorstein]","startTime":2639.32,"endTime":2642.68,"body":"results because you're you're lining up with the muscle fibers with the"},{"speaker":"[bryan_boorstein]","startTime":2642.68,"endTime":2646.92,"body":"joint structure, which is, Oh my god, crazy right. Like, like, why should"},{"speaker":"[bryan_boorstein]","startTime":2647.08,"endTime":2651.48,"body":"we not have to feel pain in our joints when we're working out? Um, And so,"},{"speaker":"[bryan_boorstein]","startTime":2651.72,"endTime":2655.88,"body":"even like my example of going through a seven weeks strength phase where I"},{"speaker":"[bryan_boorstein]","startTime":2655.88,"endTime":2659.16,"body":"was back to doing barbe basic movements and putting my bodies in in"},{"speaker":"[bryan_boorstein]","startTime":2659.24,"endTime":2663.56,"body":"positions that are restricted. Like I almost never use a barbell anymore in"},{"speaker":"[bryan_boorstein]","startTime":2663.64,"endTime":2667.72,"body":"my training because I don't don't like being in that forward pronated"},{"speaker":"[bryan_boorstein]","startTime":2667.96,"endTime":2672.28,"body":"position. I'd much rather have my hands attached to something neutral and"},{"speaker":"[bryan_boorstein]","startTime":2672.44,"endTime":2677.4,"body":"be able to move Um from that plane of motion. So um, so I think in that"},{"speaker":"[bryan_boorstein]","startTime":2677.56,"endTime":2681.0,"body":"sense it it does matter and I think it increases longevity. I think that"},{"speaker":"[bryan_boorstein]","startTime":2680.92,"endTime":2684.12,"body":"that becomes even more important as we get older."},{"speaker":"[bryan_boorstein]","startTime":2684.86,"endTime":2685.86,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":2687.0,"endTime":2689.16,"body":"So yeah, I mean that that would be my thought. I."},{"speaker":"[bryan_boorstein]","startTime":2690.68,"endTime":2695.0,"body":"There're still like, like, even even me in in these last two percent, like"},{"speaker":"[bryan_boorstein]","startTime":2695.64,"endTime":2699.0,"body":"I, If you would have asked me a year ago, I probably would have said like"},{"speaker":"[bryan_boorstein]","startTime":2699.16,"endTime":2702.12,"body":"Yeah, you know once I'm done trying to make gains and I'm just going to in"},{"speaker":"[bryan_boorstein]","startTime":2702.2,"endTime":2705.08,"body":"maintenance like I'm probably just going to, you know, go back to like the"},{"speaker":"[bryan_boorstein]","startTime":2705.08,"endTime":2710.2,"body":"six basic movements and just do those. But now I don't. I don't feel that"},{"speaker":"[bryan_boorstein]","startTime":2710.28,"endTime":2714.76,"body":"way, because those movements don't feel good for me. Um, so when I want to"},{"speaker":"[bryan_boorstein]","startTime":2714.84,"endTime":2717.32,"body":"go to maintenance now, I'm probably going to use"},{"speaker":"[bryan_boorstein]","startTime":2718.84,"endTime":2722.76,"body":"even more cables than I use now. and to be honest, my training probably"},{"speaker":"[bryan_boorstein]","startTime":2722.92,"endTime":2725.64,"body":"isn't going to change a lot from it is now. I'm just going to do less of"},{"speaker":"[bryan_boorstein]","startTime":2725.72,"endTime":2728.6,"body":"it. Um, whereas in the past I would have thought that I would have just"},{"speaker":"[bryan_boorstein]","startTime":2728.68,"endTime":2731.64,"body":"gone back to these basic movements and now I realize that those basic"},{"speaker":"[bryan_boorstein]","startTime":2731.8,"endTime":2735.0,"body":"movements don't feel good for me, and that there is a way that you can"},{"speaker":"[bryan_boorstein]","startTime":2735.08,"endTime":2738.2,"body":"continue to build muscle or maintain muscle without putting your body"},{"speaker":"[bryan_boorstein]","startTime":2738.3,"endTime":2739.3,"body":"through as much trauma."},{"speaker":"[aaron_straker]","startTime":2740.444,"endTime":2743.564,"body":"Yeah, so I think for me to try and wrap that up,"},{"speaker":"[aaron_straker]","startTime":2745.004,"endTime":2746.604,"body":"how much does it really matter"},{"speaker":"[aaron_straker]","startTime":2747.804,"endTime":2751.324,"body":"in the beginning? Maybe not so much. aside from injury prevention, which we"},{"speaker":"[aaron_straker]","startTime":2751.484,"endTime":2756.764,"body":"both agreed upon as you further invest your time and energy and decide that"},{"speaker":"[aaron_straker]","startTime":2756.924,"endTime":2760.204,"body":"this whole lifting weight thing is like something that you love, you know,"},{"speaker":"[aaron_straker]","startTime":2760.284,"endTime":2765.564,"body":"and want to give more of yourself too. I think that that matters will"},{"speaker":"[aaron_straker]","startTime":2766.044,"endTime":2768.924,"body":"increase, you know, but in the beginning I think this would probably just"},{"speaker":"[aaron_straker]","startTime":2769.084,"endTime":2771.164,"body":"overwhelm somebody. To be completely honest,"},{"speaker":"[bryan_boorstein]","startTime":2770.68,"endTime":2773.88,"body":"Yeah, and they wouldn't even know how to do the movements properly like"},{"speaker":"[bryan_boorstein]","startTime":2773.88,"endTime":2777.48,"body":"they would be trying to figure out their body. Um, and the way that"},{"speaker":"[aaron_straker]","startTime":2776.924,"endTime":2780.844,"body":"I was figuring out my body at thirty three years old at the practical and"},{"speaker":"[aaron_straker]","startTime":2780.924,"endTime":2782.924,"body":"trying to figure how to do the movements properly."},{"speaker":"[bryan_boorstein]","startTime":2783.08,"endTime":2786.36,"body":"right right right, So imagine somebody that like has minimal weightlifting"},{"speaker":"[bryan_boorstein]","startTime":2786.6,"endTime":2789.64,"body":"experience like one year're in and it's like you're going to do this like"},{"speaker":"[bryan_boorstein]","startTime":2789.8,"endTime":2793.32,"body":"movement around your rib cage in the scapular plane and they're like O."},{"speaker":"[bryan_boorstein]","startTime":2793.42,"endTime":2794.42,"body":"What"},{"speaker":"[aaron_straker]","startTime":2793.824,"endTime":2794.824,"body":"Yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":2795.08,"endTime":2798.12,"body":"know? So Um? so yeah, totally it."},{"speaker":"[bryan_boorstein]","startTime":2799.96,"endTime":2803.96,"body":"Yeah, it, it, it it matters, but the the amount that it matters is"},{"speaker":"[bryan_boorstein]","startTime":2804.2,"endTime":2806.36,"body":"dependent on the individual and where you are in your journey."},{"speaker":"[aaron_straker]","startTime":2806.844,"endTime":2809.964,"body":"cool. anything you want to add on this one before you wrap up Brian."},{"speaker":"[bryan_boorstein]","startTime":2810.68,"endTime":2815.0,"body":"No, this is our last episode Ti the New year. So um, you know, Happy New"},{"speaker":"[bryan_boorstein]","startTime":2815.08,"endTime":2819.4,"body":"Year, everybody, and uh, thanks for being with us for the last twelve"},{"speaker":"[bryan_boorstein]","startTime":2819.22,"endTime":2820.22,"body":"months."},{"speaker":"[aaron_straker]","startTime":2820.444,"endTime":2824.524,"body":"Yeah, I want to kind of to add on. Um, yeah, this is. this is coming up right"},{"speaker":"[aaron_straker]","startTime":2824.684,"endTime":2827.724,"body":"about a year when we launched the podcast. I think I officially uploaded that"},{"speaker":"[aaron_straker]","startTime":2827.804,"endTime":2831.324,"body":"first episode like the December twenty eighth or twenty ninth, and it's been"},{"speaker":"[aaron_straker]","startTime":2831.484,"endTime":2835.404,"body":"uh an incredible year. so just thank you to everyone who who listens who"},{"speaker":"[aaron_straker]","startTime":2835.484,"endTime":2838.684,"body":"reaches out and tells us they like the show. Or you know, two people last"},{"speaker":"[aaron_straker]","startTime":2838.844,"endTime":2841.884,"body":"week told me in person that they listened to the show and they liked it and"},{"speaker":"[aaron_straker]","startTime":2841.964,"endTime":2846.444,"body":"that was super cool and I'm just so thankful for you know that Y that meeting"},{"speaker":"[aaron_straker]","startTime":2846.604,"endTime":2848.204,"body":"you and I had a year a year ago"},{"speaker":"[bryan_boorstein]","startTime":2847.82,"endTime":2848.82,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2848.284,"endTime":2851.324,"body":"and we lifted some weights and we kind of talked about different podcasts And"},{"speaker":"[aaron_straker]","startTime":2851.324,"endTime":2854.284,"body":"then you know what I'm going to send Brid an email with a little bit of a"},{"speaker":"[aaron_straker]","startTime":2854.444,"endTime":2855.884,"body":"podcast outline, a little"},{"speaker":"[bryan_boorstein]","startTime":2855.58,"endTime":2856.58,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2855.964,"endTime":2860.204,"body":"bit of a game plan and like, hey, what are your thoughts and I'm just so"},{"speaker":"[aaron_straker]","startTime":2860.684,"endTime":2862.204,"body":"thankful that. I did that thankful"},{"speaker":"[bryan_boorstein]","startTime":2861.98,"endTime":2862.98,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2862.364,"endTime":2865.964,"body":"that you were like hell. Yeah, let's do this And then it's been just a wild"},{"speaker":"[aaron_straker]","startTime":2866.284,"endTime":2870.044,"body":"year and I can't wait to to jump into year too, and continue to bring on"},{"speaker":"[aaron_straker]","startTime":2870.204,"endTime":2871.964,"body":"newer guests and just share with everyone"},{"speaker":"[bryan_boorstein]","startTime":2871.9,"endTime":2872.9,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2872.284,"endTime":2876.044,"body":"who listens, some of the you know knowledge that Brian and I have gained over"},{"speaker":"[aaron_straker]","startTime":2876.124,"endTime":2879.404,"body":"the course of our our lifetime of lifting weight and really just hang out"},{"speaker":"[aaron_straker]","startTime":2879.484,"endTime":2883.004,"body":"with the every Tuesday dude. It's I love it, so just thank you every want"},{"speaker":"[bryan_boorstein]","startTime":2882.76,"endTime":2886.84,"body":"Yeah, for shaman. No, I appreciate that, you. Uh that you took the time to"},{"speaker":"[aaron_straker]","startTime":2883.104,"endTime":2884.104,"body":"thank you, Brian."},{"speaker":"[bryan_boorstein]","startTime":2886.92,"endTime":2889.88,"body":"put that together and reach outcause. It was really just kind of like a"},{"speaker":"[bryan_boorstein]","startTime":2889.96,"endTime":2892.84,"body":"conceptual conversation. We're going for a walk and we're like. You know"},{"speaker":"[bryan_boorstein]","startTime":2892.84,"endTime":2895.4,"body":"what do you want to do next year in your business? Blah, blah, And I like"},{"speaker":"[bryan_boorstein]","startTime":2895.4,"endTime":2898.84,"body":"podt. you' like podt. Yeah, I want to do a Po cast too, And and then you"},{"speaker":"[bryan_boorstein]","startTime":2898.92,"endTime":2901.96,"body":"sent me that thing and it was like Oh shit like it's It's happening now."},{"speaker":"[bryan_boorstein]","startTime":2902.04,"endTime":2905.0,"body":"and um, so I' I'm glad we get to hang out every twoesday as well."},{"speaker":"[aaron_straker]","startTime":2906.364,"endTime":2908.124,"body":"So R I Brian? Have a good"},{"speaker":"[aaron_straker]","startTime":2909.244,"endTime":2910.604,"body":"Christmas New year? Everyone"},{"speaker":"[bryan_boorstein]","startTime":2910.42,"endTime":2911.42,"body":"We'll talk."},{"speaker":"[aaron_straker]","startTime":2910.924,"endTime":2912.924,"body":"else out there? Oh, would you say"},{"speaker":"[bryan_boorstein]","startTime":2913.02,"endTime":2914.02,"body":"I said, will talk."},{"speaker":"[aaron_straker]","startTime":2914.204,"endTime":2916.364,"body":"Yeah, we talk night later, guys."}]}