{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":32.46,"endTime":37.42,"body":"Happy Tuesday, guys, welcome back to the first Eat Train Prosper episode of"},{"speaker":"[aaron_straker]","startTime":37.58,"endTime":40.94,"body":"the Brand New Year. We have a cuate episode, But before jumping into this"},{"speaker":"[aaron_straker]","startTime":41.1,"endTime":42.379999999999995,"body":"Brian, What's the La with you?"},{"speaker":"[bryan_boorstein]","startTime":43.16,"endTime":46.2,"body":"It's not the New Year quite For us. We're recording this, so it's a bit of"},{"speaker":"[bryan_boorstein]","startTime":46.2,"endTime":49.64,"body":"a facade's. it's late December For us. We're recording our New Year"},{"speaker":"[bryan_boorstein]","startTime":49.879999999999995,"endTime":54.120000000000005,"body":"episode, But we just finished Christmas and uh, Christmas was awesome. We"},{"speaker":"[bryan_boorstein]","startTime":54.2,"endTime":59.64,"body":"had family in town. Uh, Kim's mom and uh and sister and uh, for the most"},{"speaker":"[bryan_boorstein]","startTime":59.8,"endTime":64.28,"body":"part it was good. like Uh, The mom's a little bit, um, coved. Paranoid,"},{"speaker":"[bryan_boorstein]","startTime":64.52000000000001,"endTime":67.4,"body":"Maybe would be the right way of saying that, So so every time someone"},{"speaker":"[bryan_boorstein]","startTime":67.72,"endTime":71.24000000000001,"body":"sneezed, it was like you should take a covet test. Go get cove tested like"},{"speaker":"[bryan_boorstein]","startTime":71.4,"endTime":75.0,"body":"a little bit of that type thing, but um, you know she's old. We want to"},{"speaker":"[bryan_boorstein]","startTime":75.0,"endTime":78.84,"body":"take care of her, so it's kind of what comes with having extended family in"},{"speaker":"[bryan_boorstein]","startTime":78.46000000000001,"endTime":79.46000000000001,"body":"town."},{"speaker":"[bryan_boorstein]","startTime":80.12,"endTime":85.64,"body":"Um started my new, uh, my new cycle, which is rad, uh, the one we discussed"},{"speaker":"[bryan_boorstein]","startTime":85.96000000000001,"endTime":88.52000000000001,"body":"Uh in prior episodes. Uh, so"},{"speaker":"[bryan_boorstein]","startTime":89.82,"endTime":90.82,"body":"just today"},{"speaker":"[bryan_boorstein]","startTime":91.72,"endTime":97.24,"body":"I had to do hams strings and not quads, even though my program called for"},{"speaker":"[bryan_boorstein]","startTime":97.4,"endTime":101.88,"body":"Uh, quads and ham strings today because my quads were still really sore"},{"speaker":"[bryan_boorstein]","startTime":102.2,"endTime":107.32,"body":"from Thursday. so it's now Tuesday. Uh, which is like five days later or"},{"speaker":"[bryan_boorstein]","startTime":107.4,"endTime":110.12,"body":"something like that, and my quads are still two sort of trained, so"},{"speaker":"[bryan_boorstein]","startTime":110.28,"endTime":115.08,"body":"splitting it up doing ham strings today, hopefully do quads tomorrow and it"},{"speaker":"[bryan_boorstein]","startTime":115.24,"endTime":118.04,"body":"actually kind of made me think that maybe that's just how I should do it"},{"speaker":"[bryan_boorstein]","startTime":118.2,"endTime":121.96,"body":"going forward anyways. Um, because I had such a good hamssterring workout"},{"speaker":"[bryan_boorstein]","startTime":122.12,"endTime":126.04,"body":"and I, I couldn't imagine doing what I just did. Uh, seven work sets of"},{"speaker":"[bryan_boorstein]","startTime":126.12,"endTime":129.64,"body":"hams strings, and then also be able to put anything reasonable into quad."},{"speaker":"[bryan_boorstein]","startTime":129.95999999999998,"endTime":133.95999999999998,"body":"So Um, I had one of those already in the program. Like the the second leg"},{"speaker":"[bryan_boorstein]","startTime":134.2,"endTime":138.04000000000002,"body":"day was a hamday and then and then a quadda. But I think I'm going to do"},{"speaker":"[bryan_boorstein]","startTime":138.04000000000002,"endTime":141.32,"body":"that on the first le day, too, so it'll extend my cycle out from eight days"},{"speaker":"[bryan_boorstein]","startTime":141.48000000000002,"endTime":145.48000000000002,"body":"to to nine days. essentially, um, and just split that work over two days."},{"speaker":"[bryan_boorstein]","startTime":145.64,"endTime":149.72,"body":"Give myself an extra rest day and I think it's cool because it also sort of"},{"speaker":"[bryan_boorstein]","startTime":149.88,"endTime":153.72,"body":"specializes the quads along with the hams, which you know, as we've"},{"speaker":"[bryan_boorstein]","startTime":153.88,"endTime":158.28,"body":"discussed, I need both of those. so uh, it's definitely now a a leg"},{"speaker":"[bryan_boorstein]","startTime":158.52,"endTime":162.52,"body":"priority cycle. And uh, so there's across the."},{"speaker":"[bryan_boorstein]","startTime":164.04,"endTime":168.12,"body":"I'm training each leg, Uh twice there, four leg days and there's three"},{"speaker":"[bryan_boorstein]","startTime":168.28,"endTime":170.12,"body":"upper body days, So um,"},{"speaker":"[bryan_boorstein]","startTime":171.24,"endTime":175.16,"body":"yeah, I'm excited about that. It. It was a great hamsterring session today."},{"speaker":"[bryan_boorstein]","startTime":175.4,"endTime":178.84,"body":"Uh, doing the volume ramping things, so I added one set from last week"},{"speaker":"[bryan_boorstein]","startTime":180.2,"endTime":184.44,"body":"and uh, I'm sure we can discuss more about this, maybe in the next episode,"},{"speaker":"[bryan_boorstein]","startTime":184.52,"endTime":188.76,"body":"But we have a ton of questions to get to. So how is your christmas? What's"},{"speaker":"[bryan_boorstein]","startTime":188.62,"endTime":189.62,"body":"going on with you?"},{"speaker":"[aaron_straker]","startTime":190.22,"endTime":194.22,"body":"Christmas was good. I actually elected to you spend Christmas by myself this"},{"speaker":"[aaron_straker]","startTime":194.3,"endTime":199.1,"body":"year. Um, Jenny went to Florida to to see parents. I, I stayed back here and"},{"speaker":"[aaron_straker]","startTime":199.18,"endTime":203.82,"body":"really just spent the days working, Um, which I'm I'm guilty of, but I mean"},{"speaker":"[aaron_straker]","startTime":204.06,"endTime":208.86,"body":"if I'm being very very frank like right now, I am just very very motivated"},{"speaker":"[aaron_straker]","startTime":209.02,"endTime":212.14,"body":"with work stuff. I know. I've spoken about a lot of the changes I'm making"},{"speaker":"[aaron_straker]","startTime":212.7,"endTime":217.02,"body":"with my own coaching, Um, with an education course that is now coinciding"},{"speaker":"[aaron_straker]","startTime":217.18,"endTime":220.3,"body":"with my coaching, and I'm just head down like that's my priority. I'll spend"},{"speaker":"[aaron_straker]","startTime":220.38,"endTime":223.9,"body":"holidays by myself if it means I get to get the stuff done and get it out to"},{"speaker":"[aaron_straker]","startTime":224.38,"endTime":228.3,"body":"people that need it. I'm also starting to shift a little bit of my targeted"},{"speaker":"[aaron_straker]","startTime":228.62,"endTime":233.66,"body":"clientele to be newer, kind of newer, Uh coaches or aspiring coaches, because"},{"speaker":"[aaron_straker]","startTime":233.82,"endTime":237.9,"body":"there's a big gap between what you get in like your l one nutrition and"},{"speaker":"[aaron_straker]","startTime":237.98,"endTime":241.18,"body":"coaching certifications and then what you run into with clients and stuff,"},{"speaker":"[aaron_straker]","startTime":241.34,"endTime":246.94,"body":"Uh, especially as the landscape of the clientele changes, so that is"},{"speaker":"[aaron_straker]","startTime":247.18,"endTime":250.54,"body":"something I'm very very excited about basically just being who I needed you"},{"speaker":"[aaron_straker]","startTime":250.62,"endTime":253.9,"body":"know when I was getting into it, and I'm very very fortunate that my very"},{"speaker":"[aaron_straker]","startTime":254.06,"endTime":258.38,"body":"first coach was someone who is very on the. Like new leading edge of things,"},{"speaker":"[aaron_straker]","startTime":258.62,"endTime":261.82,"body":"and it took me down. you know, rabbit holes that I never never want have been"},{"speaker":"[aaron_straker]","startTime":261.9,"endTime":265.98,"body":"on my radar and it really helped you know. Uh, what's the word I'm looking"},{"speaker":"[aaron_straker]","startTime":266.14,"endTime":269.02,"body":"for? Propel me like my knowledge and my coaching. you know from an early"},{"speaker":"[aaron_straker]","startTime":269.26,"endTime":272.78,"body":"standpoint, so I just want to be that for Um, newer coaches as well, so"},{"speaker":"[aaron_straker]","startTime":273.98,"endTime":277.65999999999997,"body":"that is the the big updates for me and them from training a little bit, uh,"},{"speaker":"[aaron_straker]","startTime":277.98,"endTime":283.1,"body":"just really playing with a lot of the En one stuff. Still, so, Um,"},{"speaker":"[aaron_straker]","startTime":285.18,"endTime":290.3,"body":"at the practical, it was a lot of drinking from a fire hose and I was like"},{"speaker":"[aaron_straker]","startTime":290.54,"endTime":293.66,"body":"trying to hold on a little bit, put some of the knowledge. but now it's just"},{"speaker":"[aaron_straker]","startTime":293.74,"endTime":298.54,"body":"like Okay, I have this machine in me in twenty minutes and I'm going to like"},{"speaker":"[aaron_straker]","startTime":298.62,"endTime":302.54,"body":"figure it out type of thing, and that's been a lot of fun. So F, for"},{"speaker":"[aaron_straker]","startTime":302.62,"endTime":307.5,"body":"instance, one of the the A movement that I just could not get right, you know"},{"speaker":"[aaron_straker]","startTime":307.58,"endTime":311.74,"body":"I, that the practical I was performing the other day and everything just"},{"speaker":"[aaron_straker]","startTime":311.82,"endTime":315.26,"body":"clicked. You know. It was in the amount of tension that I could get through"},{"speaker":"[aaron_straker]","startTime":315.34,"endTime":319.98,"body":"the lateral headad of my tricepts with just two sets of eight was absolutely"},{"speaker":"[aaron_straker]","startTime":320.14,"endTime":324.22,"body":"insane. They were so blown up from that and it was like I was like, finally,"},{"speaker":"[aaron_straker]","startTime":324.38,"endTime":328.54,"body":"like it clicked. I don't feel stupid anymore. right, I understand it, and it,"},{"speaker":"[aaron_straker]","startTime":328.78,"endTime":334.06,"body":"it. just it. Things of the small things can really matter. Um, the other"},{"speaker":"[aaron_straker]","startTime":334.38,"endTime":339.34,"body":"example that I will give is doing the split squats right, So like the the"},{"speaker":"[aaron_straker]","startTime":339.42,"endTime":342.62,"body":"front foot wedge, rear foot elevated split squats."},{"speaker":"[bryan_boorstein]","startTime":342.34,"endTime":343.34,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":343.34,"endTime":347.42,"body":"I'd set them up or I didn't set it up. Chat out to Cody At. And one he helped"},{"speaker":"[aaron_straker]","startTime":347.5,"endTime":351.18,"body":"me set up for what I needed to do, And then I was kind of struggling to"},{"speaker":"[aaron_straker]","startTime":351.34,"endTime":354.86,"body":"recreate that myself in the gym a little bit, because like it was working,"},{"speaker":"[aaron_straker]","startTime":355.02,"endTime":358.46,"body":"but I was still getting a lot of that. The tension in like my glut on the"},{"speaker":"[aaron_straker]","startTime":358.46,"endTime":361.9,"body":"front leg when I wanted it to be quadt and I was pushing like my leg all the"},{"speaker":"[aaron_straker]","startTime":361.9,"endTime":365.18,"body":"way far for it. And then what I've realized and it was like this little"},{"speaker":"[aaron_straker]","startTime":365.34,"endTime":369.98,"body":"thing. I need my back foot to be higher in the air than my front foot,"},{"speaker":"[aaron_straker]","startTime":369.76,"endTime":370.76,"body":"because"},{"speaker":"[bryan_boorstein]","startTime":369.9,"endTime":370.9,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":370.54,"endTime":374.62,"body":"just by doing that, it's going to shift more of my balancing weight into that"},{"speaker":"[aaron_straker]","startTime":374.86,"endTime":378.78,"body":"front foot, which will put so much more stimulus through my quadz. So it's"},{"speaker":"[aaron_straker]","startTime":378.72,"endTime":379.72,"body":"like little things like"},{"speaker":"[bryan_boorstein]","startTime":379.26,"endTime":380.26,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":379.74,"endTime":385.26,"body":"this that you just pick up on as you play and iterate that Make these like. I"},{"speaker":"[aaron_straker]","startTime":385.26,"endTime":388.06,"body":"don't know. I mean it completely changing like now, Luots. Were you know"},{"speaker":"[aaron_straker]","startTime":388.14,"endTime":391.34,"body":"getting fatigued at the end of the set is my Kd. That was literally failing,"},{"speaker":"[aaron_straker]","startTime":391.82,"endTime":395.5,"body":"So it's just cool right. just playing learning exploring, taking the new"},{"speaker":"[aaron_straker]","startTime":395.74,"endTime":399.34,"body":"information I have and seeing how I can apply it first myself so that I can"},{"speaker":"[aaron_straker]","startTime":399.5,"endTime":402.7,"body":"then later hopefully provide better information from other people."},{"speaker":"[bryan_boorstein]","startTime":403.16,"endTime":406.76,"body":"y. yep. No, totally the tri up One is a good one and that movement you were"},{"speaker":"[bryan_boorstein]","startTime":406.92,"endTime":410.2,"body":"talking about. Um, we were actually talking about this briefly off air, but"},{"speaker":"[bryan_boorstein]","startTime":410.28,"endTime":412.68,"body":"you was talking about this one movement from and one that we learned where"},{"speaker":"[bryan_boorstein]","startTime":412.76,"endTime":415.88,"body":"it's a length in position for the lateral head where the cable's coming"},{"speaker":"[bryan_boorstein]","startTime":416.04,"endTime":419.24,"body":"from like the other side of your neck. Essentially, And then you're"},{"speaker":"[aaron_straker]","startTime":418.8,"endTime":419.8,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":419.32,"endTime":420.52,"body":"pushing out. Um,"},{"speaker":"[aaron_straker]","startTime":420.6,"endTime":421.6,"body":"like a karate chop"},{"speaker":"[bryan_boorstein]","startTime":421.46,"endTime":422.46,"body":"yeaha,"},{"speaker":"[aaron_straker]","startTime":421.52,"endTime":422.52,"body":"type of thing,"},{"speaker":"[bryan_boorstein]","startTime":423.56,"endTime":426.76,"body":"and uh. And that one was super hard for me to get, too, because you have to"},{"speaker":"[bryan_boorstein]","startTime":426.76,"endTime":430.12,"body":"position your hips and your body in such a way that the cable runs nice and"},{"speaker":"[bryan_boorstein]","startTime":430.2,"endTime":433.96,"body":"smoothly and that you're not fighting it at any of the different ranges of"},{"speaker":"[bryan_boorstein]","startTime":434.04,"endTime":437.72,"body":"the motion, So Um, that's a really good one. And then, um, to kind of"},{"speaker":"[bryan_boorstein]","startTime":438.2,"endTime":442.44,"body":"corroborate that story of just getting it right, and it being so effective,"},{"speaker":"[bryan_boorstein]","startTime":442.86,"endTime":443.86,"body":"Um, I was doing"},{"speaker":"[bryan_boorstein]","startTime":444.82,"endTime":445.82,"body":"my uh, final"},{"speaker":"[bryan_boorstein]","startTime":446.76,"endTime":450.68,"body":"upper body session of of my first week and it was like a full body upper"},{"speaker":"[bryan_boorstein]","startTime":450.84,"endTime":454.52,"body":"body, so I really only had two sets each for bicepts and triceps at the"},{"speaker":"[bryan_boorstein]","startTime":454.6,"endTime":458.76,"body":"end, and I did two sets of the the cross cable, which is the lengthened for"},{"speaker":"[bryan_boorstein]","startTime":458.74,"endTime":459.74,"body":"the longhead,"},{"speaker":"[aaron_straker]","startTime":459.52,"endTime":460.52,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":460.2,"endTime":463.16,"body":"Um, the one you were talking about length, and for lateral head, this would"},{"speaker":"[bryan_boorstein]","startTime":463.24,"endTime":466.44,"body":"be length and longhead, where the cables cross over from underneath. You"},{"speaker":"[bryan_boorstein]","startTime":466.52,"endTime":471.0,"body":"and then you get that deep stretch at the bottom and and push up, and uh, I"},{"speaker":"[bryan_boorstein]","startTime":471.16,"endTime":474.76,"body":"only did two sets as well, and Uh even got the weight wrong on the first"},{"speaker":"[bryan_boorstein]","startTime":474.92,"endTime":478.28,"body":"set. It did seventeen raps on the first set increased the weight and then"},{"speaker":"[bryan_boorstein]","startTime":478.36,"endTime":483.88,"body":"eleven on the second set and my tricepts are still sore Like two and a half"},{"speaker":"[bryan_boorstein]","startTime":484.12,"endTime":487.48,"body":"days later. Uh was first from two sets, which is like crazy to me,"},{"speaker":"[bryan_boorstein]","startTime":487.64,"endTime":490.52,"body":"especially a cable movement because cable stuff never used to get me sore,"},{"speaker":"[bryan_boorstein]","startTime":490.76,"endTime":494.52,"body":"so I guess there's something to like really lining up correctly and making"},{"speaker":"[bryan_boorstein]","startTime":494.76,"endTime":498.76,"body":"the muscle do the work that that's intending to do it. So uh, super cool as"},{"speaker":"[bryan_boorstein]","startTime":498.74,"endTime":499.74,"body":"well. on my end,"},{"speaker":"[aaron_straker]","startTime":499.92,"endTime":500.92,"body":"Yeah, I"},{"speaker":"[bryan_boorstein]","startTime":500.38,"endTime":501.38,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":500.94,"endTime":502.86,"body":"agree, I've been doing that that same movement,"},{"speaker":"[aaron_straker]","startTime":503.9,"endTime":508.14,"body":"The the length and head, sorry, long lengthened, but I do it. S. so I can"},{"speaker":"[bryan_boorstein]","startTime":507.74,"endTime":508.74,"body":"uh,"},{"speaker":"[aaron_straker]","startTime":508.22,"endTime":510.78,"body":"just focus my concentration on one arm at a"},{"speaker":"[bryan_boorstein]","startTime":510.46,"endTime":511.46,"body":"yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":510.86,"endTime":513.8199999999999,"body":"time, as opposed to trying to do both. but agreed, Same thing. By the first"},{"speaker":"[aaron_straker]","startTime":513.98,"endTime":516.38,"body":"time did I got stupid sore off the two sets."},{"speaker":"[bryan_boorstein]","startTime":516.22,"endTime":517.22,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":517.88,"endTime":522.12,"body":"it's super cool. I, uh, also just briefly wanted to mention that Uh, both"},{"speaker":"[bryan_boorstein]","startTime":522.28,"endTime":527.3199999999999,"body":"paragon and evolved have uh have new cycles starting January third, Uh,"},{"speaker":"[bryan_boorstein]","startTime":527.48,"endTime":533.24,"body":"paragon starting new across all programs. So Um, whether it's the physique"},{"speaker":"[bryan_boorstein]","startTime":533.3199999999999,"endTime":537.16,"body":"Uh, commercial physique could get both. Uh, get all the programs, but Um,"},{"speaker":"[bryan_boorstein]","startTime":537.8,"endTime":541.48,"body":"really good stuff. We also have a new specialty cycle the the hybrid lift"},{"speaker":"[bryan_boorstein]","startTime":541.64,"endTime":545.96,"body":"run cycle. So, if you want to train for like a ten k half marathon type"},{"speaker":"[bryan_boorstein]","startTime":546.12,"endTime":549.16,"body":"thing, but also want some strength training in there, Uh, that would be a"},{"speaker":"[bryan_boorstein]","startTime":549.24,"endTime":551.8,"body":"great cycle to do, and then un involvolveed, Um."},{"speaker":"[bryan_boorstein]","startTime":553.08,"endTime":559.56,"body":"The new idea is Uh is an ascending r, p, E cycle, So Um, essentially kind"},{"speaker":"[bryan_boorstein]","startTime":559.72,"endTime":563.4,"body":"of hitting like you know, something like four sets to eight across, Uh,"},{"speaker":"[bryan_boorstein]","startTime":563.72,"endTime":566.92,"body":"four working sets where each set you're moving a little bit closer to"},{"speaker":"[bryan_boorstein]","startTime":567.0,"endTime":570.44,"body":"failure. So you might go like seventy pounds, eighty pounds, ninety pounds,"},{"speaker":"[bryan_boorstein]","startTime":570.52,"endTime":573.4,"body":"a hundred pounds across four sets, And you know the intention would be that"},{"speaker":"[bryan_boorstein]","startTime":573.48,"endTime":577.56,"body":"the final set would be at failure or relatively close. And then if you"},{"speaker":"[bryan_boorstein]","startTime":577.72,"endTime":581.8,"body":"successfully achieve you know the that top rap goal on your final hardest"},{"speaker":"[bryan_boorstein]","startTime":582.04,"endTime":584.84,"body":"set, then that kind of lets you know that maybe in subsequent weeks you"},{"speaker":"[bryan_boorstein]","startTime":584.84,"endTime":588.36,"body":"could increase a little bit of load there. so um, kind of a new idea. It's"},{"speaker":"[bryan_boorstein]","startTime":588.52,"endTime":591.24,"body":"a way to get more volume in and Um"},{"speaker":"[bryan_boorstein]","startTime":592.44,"endTime":595.88,"body":"have sets that count right. So you have that idea of effective reps in the"},{"speaker":"[bryan_boorstein]","startTime":595.96,"endTime":598.68,"body":"last five reps really matter and stuff like that. So if you're doing like"},{"speaker":"[bryan_boorstein]","startTime":598.76,"endTime":602.68,"body":"an r, p, E six set, which is essentially for up from failure, that set like"},{"speaker":"[bryan_boorstein]","startTime":602.76,"endTime":607.0,"body":"still counts like it's still a kind of hear set, Um, It just isn't as hard"},{"speaker":"[bryan_boorstein]","startTime":607.16,"endTime":610.6,"body":"as you know, going to failure or whatever, So Um, should be a a cool"},{"speaker":"[bryan_boorstein]","startTime":610.92,"endTime":615.0,"body":"experiment there on Uh, on the Evolve physique programs starting January"},{"speaker":"[bryan_boorstein]","startTime":615.24,"endTime":619.88,"body":"third and Uh. and yeah, I think we have some questions. We actually got"},{"speaker":"[bryan_boorstein]","startTime":620.12,"endTime":624.84,"body":"nineteen questions. Um, for our New Year's q, and A, So we'll either you"},{"speaker":"[bryan_boorstein]","startTime":625.16,"endTime":627.56,"body":"ll give brief answers and get through all of them, or maybe we willll break"},{"speaker":"[bryan_boorstein]","startTime":627.72,"endTime":629.4,"body":"it up into two episodes. What do you think?"},{"speaker":"[aaron_straker]","startTime":630.56,"endTime":631.56,"body":"Let's see what happens."},{"speaker":"[aaron_straker]","startTime":632.54,"endTime":636.14,"body":"One thing I wanted to say, Uh, before we'll ju to the questions about the the"},{"speaker":"[aaron_straker]","startTime":636.22,"endTime":640.06,"body":"new of evolved Um program that you're starting Or that's coming out."},{"speaker":"[bryan_boorstein]","startTime":639.74,"endTime":640.74,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":640.22,"endTime":643.5,"body":"What I really like about that. is it it allow? It helps you just get better"},{"speaker":"[aaron_straker]","startTime":643.74,"endTime":644.94,"body":"with weight selection and"},{"speaker":"[bryan_boorstein]","startTime":644.7,"endTime":645.7,"body":"Mhm"},{"speaker":"[aaron_straker]","startTime":645.02,"endTime":648.46,"body":"load selection, which I know like you. You just said you, you, You missed"},{"speaker":"[aaron_straker]","startTime":648.62,"endTime":652.06,"body":"you. Mis chose with a tricep one. That's one that I know a lot of. So it's"},{"speaker":"[aaron_straker]","startTime":652.14,"endTime":655.02,"body":"like Okay, This is my first set of eight. Okay, I'm going to go up again."},{"speaker":"[aaron_straker]","startTime":655.42,"endTime":658.7,"body":"It's like it's like exploration of what is the proper load And it gives you"},{"speaker":"[aaron_straker]","startTime":658.78,"endTime":660.86,"body":"multiple sets to do that, which I think is pretty cool."},{"speaker":"[bryan_boorstein]","startTime":661.0,"endTime":664.28,"body":"for sure, and you'll just refine that as you go to week as well."},{"speaker":"[bryan_boorstein]","startTime":666.44,"endTime":669.72,"body":"Well, the first question I I think was was from one of your people, and"},{"speaker":"[bryan_boorstein]","startTime":669.8,"endTime":673.96,"body":"it's in good questions. I'll read it out for you. Aside from not getting a"},{"speaker":"[bryan_boorstein]","startTime":674.04,"endTime":677.64,"body":"variety of minerals, et cetera from different food sources and possible"},{"speaker":"[bryan_boorstein]","startTime":677.8,"endTime":682.6,"body":"food, borom, is there anything sub optimal about eating the same foods day"},{"speaker":"[bryan_boorstein]","startTime":682.76,"endTime":686.52,"body":"after day for, let's say a month or longer at a time. If that's whats"},{"speaker":"[bryan_boorstein]","startTime":686.68,"endTime":690.2,"body":"needed to meet your macro bols? This sounds like the old body building diet"},{"speaker":"[bryan_boorstein]","startTime":690.28,"endTime":693.88,"body":"to me, just like you know, six meals a day, always like chicken, rice and"},{"speaker":"[bryan_boorstein]","startTime":693.96,"endTime":695.24,"body":"broccoli, or something like that?"},{"speaker":"[aaron_straker]","startTime":696.54,"endTime":701.1,"body":"So how I'm going to answer? This is base off the word optimal. Is this sub"},{"speaker":"[aaron_straker]","startTime":701.26,"endTime":705.82,"body":"optimal? I do believe it's sub optimal. The reason being there, Uh, is really"},{"speaker":"[aaron_straker]","startTime":706.14,"endTime":710.62,"body":"just micron nuutrient, diversity, or sorry, micro nuuttrient, um, potential"},{"speaker":"[aaron_straker]","startTime":711.02,"endTime":715.58,"body":"for micron nuutrient Uh, deficiencies if you are not covering something, Uh,"},{"speaker":"[aaron_straker]","startTime":715.82,"endTime":720.94,"body":"what you did allude to in your question, but also um, the diversity of your"},{"speaker":"[aaron_straker]","startTime":721.1,"endTime":724.7,"body":"of your gut microbom, so if you're not eating certain things, you may not be"},{"speaker":"[aaron_straker]","startTime":724.78,"endTime":728.78,"body":"getting certain types of um, beneficial probiotic strains, and that sort of"},{"speaker":"[aaron_straker]","startTime":728.86,"endTime":733.34,"body":"things, or different types of prebiotic strains to prebotic fibers to feed"},{"speaker":"[aaron_straker]","startTime":733.5,"endTime":740.06,"body":"those different strains that could overtime lead to diminished Uh, digestive"},{"speaker":"[aaron_straker]","startTime":740.38,"endTime":742.46,"body":"quality and gut health over time."},{"speaker":"[aaron_straker]","startTime":743.5,"endTime":747.58,"body":"In, in a short thing of like hey, three to four weeks, because I'm dieting"},{"speaker":"[aaron_straker]","startTime":747.66,"endTime":751.1,"body":"and I just want to make it simple and repeatable. I think this is perfectly"},{"speaker":"[aaron_straker]","startTime":751.18,"endTime":754.7,"body":"fine and and, in being completely realistic and honest, this is what my diet"},{"speaker":"[aaron_straker]","startTime":754.86,"endTime":758.54,"body":"looks like. Probably for three weeks at a time, I'll eat mostly the exact"},{"speaker":"[aaron_straker]","startTime":758.7,"endTime":762.14,"body":"same meals. Just because it's easy. I know how to prep it and I can cook it"},{"speaker":"[aaron_straker]","startTime":762.22,"endTime":766.22,"body":"easily and it allows me to just basically copy pace my days. and it's very"},{"speaker":"[aaron_straker]","startTime":766.14,"endTime":767.58,"body":"very simple. So"},{"speaker":"[aaron_straker]","startTime":768.62,"endTime":773.9,"body":"is it optimal. No, but what is your priority being optimal? reaching your"},{"speaker":"[aaron_straker]","startTime":773.9,"endTime":776.7,"body":"goal, Probably reaching your goal. So in this, I think it's perfectly fine"},{"speaker":"[aaron_straker]","startTime":776.94,"endTime":782.22,"body":"And then I would say with this approach If you have a have a free meal per"},{"speaker":"[aaron_straker]","startTime":782.3,"endTime":785.26,"body":"week or you go out to eat or anything like that, try to order some different"},{"speaker":"[aaron_straker]","startTime":785.5,"endTime":790.22,"body":"vegetables or starches that you normally would just kind of sprinkle in a"},{"speaker":"[aaron_straker]","startTime":790.22,"endTime":793.26,"body":"little bit more of that diversity of your foods. But other than that, I think"},{"speaker":"[aaron_straker]","startTime":793.34,"endTime":797.26,"body":"this is a pretty pretty pretty good approach. I, I would recommend anyone"},{"speaker":"[aaron_straker]","startTime":797.42,"endTime":798.7,"body":"really not follow this."},{"speaker":"[bryan_boorstein]","startTime":800.12,"endTime":804.28,"body":"Yeah, I would say that I am pretty much a creature of habit and tend to eat"},{"speaker":"[bryan_boorstein]","startTime":804.52,"endTime":809.72,"body":"mostly the same foods. I read a study a number of years ago. Uh, that most"},{"speaker":"[bryan_boorstein]","startTime":809.96,"endTime":814.92,"body":"people eat something like twelve or thirteen different foods like just in"},{"speaker":"[bryan_boorstein]","startTime":815.0,"endTime":818.12,"body":"general. That's just like their food selection, which is really really low."},{"speaker":"[bryan_boorstein]","startTime":818.36,"endTime":822.44,"body":"Like I think. I. I eat more than that, but um, but it. If you actually go"},{"speaker":"[bryan_boorstein]","startTime":822.6,"endTime":827.16,"body":"through it and count, it's surprising. Like how how many foods. How much"},{"speaker":"[bryan_boorstein]","startTime":827.32,"endTime":830.2,"body":"like twelve or thirteen different foods is, But I think you, most people"},{"speaker":"[bryan_boorstein]","startTime":830.36,"endTime":833.8,"body":"like for health and micro nutrient should be eating should be eating more"},{"speaker":"[bryan_boorstein]","startTime":833.96,"endTime":838.68,"body":"than that. And and I, uh, like I for me, especially when dieting. It's just"},{"speaker":"[bryan_boorstein]","startTime":838.84,"endTime":842.36,"body":"easier to be regimented and just know that this is what I'm eating each day"},{"speaker":"[bryan_boorstein]","startTime":842.44,"endTime":847.0,"body":"and not have to think about it. So um, in that case you know, I think it."},{"speaker":"[bryan_boorstein]","startTime":847.32,"endTime":850.12,"body":"if it makes it you're gettingting your goal easier. It makes sense and"},{"speaker":"[bryan_boorstein]","startTime":850.2,"endTime":851.8,"body":"that's kind of what I'll say on that."},{"speaker":"[aaron_straker]","startTime":853.88,"endTime":854.88,"body":"Yep. I agree."},{"speaker":"[aaron_straker]","startTime":855.74,"endTime":861.1,"body":"Uh, number two programming perspective slash beliefs we used to hold that"},{"speaker":"[aaron_straker]","startTime":861.26,"endTime":865.1,"body":"have now changed dramatically. You want to start this one, Brian"},{"speaker":"[bryan_boorstein]","startTime":864.44,"endTime":867.16,"body":"Yeah, it's such a good question. I actually"},{"speaker":"[aaron_straker]","startTime":866.96,"endTime":867.96,"body":"K."},{"speaker":"[bryan_boorstein]","startTime":867.4,"endTime":870.28,"body":"wanted to think about this more. and then I didn't actually think about it"},{"speaker":"[bryan_boorstein]","startTime":870.36,"endTime":875.4,"body":"more. So now now now, no, we'll talk about it a little bit. Um, but the the"},{"speaker":"[bryan_boorstein]","startTime":875.64,"endTime":879.8,"body":"first one that came to to my mind, And maybe it's just because of how"},{"speaker":"[bryan_boorstein]","startTime":879.96,"endTime":884.12,"body":"entwined we are with this right now. But it's the idea of exercise"},{"speaker":"[bryan_boorstein]","startTime":884.68,"endTime":889.24,"body":"selection and exercise execution. and I, I, I do it from a longevity"},{"speaker":"[bryan_boorstein]","startTime":889.48,"endTime":892.12,"body":"standpoint. And maybe that's not fair because I'm now you know thirty nine"},{"speaker":"[bryan_boorstein]","startTime":892.28,"endTime":895.32,"body":"years old and I've been doing this for twenty five years. And and so I"},{"speaker":"[bryan_boorstein]","startTime":895.4,"endTime":899.24,"body":"think that these things are of much more importance to me now than they"},{"speaker":"[bryan_boorstein]","startTime":899.32,"endTime":904.6,"body":"were, Um years ago. but um, but I would say that that that that's one thing"},{"speaker":"[bryan_boorstein]","startTime":904.68,"endTime":909.56,"body":"I can say for sure has changed and and has helped me feel better as I get"},{"speaker":"[bryan_boorstein]","startTime":909.64,"endTime":915.16,"body":"older, which is which is phenomenal. Um. I, I would say not thinking about"},{"speaker":"[bryan_boorstein]","startTime":916.68,"endTime":921.8,"body":"things as body parts, uh, or body areas. I guess like I, I don't think I'm"},{"speaker":"[bryan_boorstein]","startTime":921.88,"endTime":925.64,"body":"going to go train back anymore. So like back in the day, I would have a"},{"speaker":"[bryan_boorstein]","startTime":925.72,"endTime":931.32,"body":"back day and it would be like pull ups and rows and a pull down and another"},{"speaker":"[bryan_boorstein]","startTime":931.56,"endTime":934.84,"body":"row. Um, that was pretty much back day and then maybe like some reardult"},{"speaker":"[bryan_boorstein]","startTime":935.0,"endTime":938.2,"body":"flies or something like that, But now I think about the back a lot"},{"speaker":"[bryan_boorstein]","startTime":938.36,"endTime":941.56,"body":"differently and I and I program it differently. Uh, in that sense too"},{"speaker":"[bryan_boorstein]","startTime":941.8,"endTime":945.64,"body":"again, that kind of intertwins with the exercise selection and execution."},{"speaker":"[bryan_boorstein]","startTime":945.46,"endTime":946.46,"body":"peace."},{"speaker":"[bryan_boorstein]","startTime":946.94,"endTime":947.94,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":950.36,"endTime":955.48,"body":"yeah, I think you know. there's a lot of things from the precsfit days in"},{"speaker":"[bryan_boorstein]","startTime":955.72,"endTime":959.88,"body":"programming Like the bro split is one. I mean, I always trained on a bro"},{"speaker":"[bryan_boorstein]","startTime":960.2,"endTime":964.6,"body":"split and I was even hesitant to switch off the bro split even once science"},{"speaker":"[bryan_boorstein]","startTime":964.92,"endTime":968.76,"body":"started to kind of go the other way with it because it just always worked"},{"speaker":"[bryan_boorstein]","startTime":968.92,"endTime":973.24,"body":"for me, and you know that goes into the argument of Like if you train on a"},{"speaker":"[bryan_boorstein]","startTime":973.32,"endTime":976.44,"body":"bro split for twenty years or you trained perfectly optimal for twenty"},{"speaker":"[bryan_boorstein]","startTime":976.68,"endTime":979.48,"body":"years, Like are you ultimately, just goingnna get to the same goal because"},{"speaker":"[bryan_boorstein]","startTime":979.72,"endTime":982.84,"body":"you may just get there faster if you did an optimal right, but you're gonna"},{"speaker":"[bryan_boorstein]","startTime":983.4,"endTime":987.16,"body":"approach your genetic limit, ettera. No one knows the answer to that, but"},{"speaker":"[bryan_boorstein]","startTime":987.32,"endTime":991.56,"body":"that's one that I would say For sure, I don't program in a bro split. In"},{"speaker":"[bryan_boorstein]","startTime":991.72,"endTime":993.16,"body":"most cases anymore."},{"speaker":"[bryan_boorstein]","startTime":995.48,"endTime":998.04,"body":"those are the big ones. Come to mind, I'm sure I'll have more after you"},{"speaker":"[bryan_boorstein]","startTime":998.12,"endTime":999.16,"body":"talk. What do you think, Erarin"},{"speaker":"[aaron_straker]","startTime":1001.1,"endTime":1002.54,"body":"Yeah, So the first one that"},{"speaker":"[aaron_straker]","startTime":1003.58,"endTime":1007.02,"body":"to the immediate one that I think of is is the leg conversation and the"},{"speaker":"[bryan_boorstein]","startTime":1006.62,"endTime":1007.62,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1007.02,"endTime":1010.3,"body":"squatting thing that you know. you and I have pretty much beat to death on"},{"speaker":"[aaron_straker]","startTime":1010.38,"endTime":1013.42,"body":"the podcast over over the year because we've talked about it a numerous"},{"speaker":"[aaron_straker]","startTime":1013.66,"endTime":1014.94,"body":"amount of times. Um,"},{"speaker":"[aaron_straker]","startTime":1016.22,"endTime":1020.22,"body":"but the more recent one is like I had always kind of historically been a very"},{"speaker":"[aaron_straker]","startTime":1020.3,"endTime":1025.1799999999998,"body":"high volume guy because I know or no, Anne knew that that's what would work."},{"speaker":"[aaron_straker]","startTime":1025.42,"endTime":1028.8600000000001,"body":"but it worked for me like Hey, I know this training at this line works for me"},{"speaker":"[aaron_straker]","startTime":1028.8,"endTime":1029.8,"body":"because I'm still making"},{"speaker":"[bryan_boorstein]","startTime":1029.74,"endTime":1030.74,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1029.98,"endTime":1034.22,"body":"gains. I feel like I've done pretty decently, But that's been a newer one for"},{"speaker":"[aaron_straker]","startTime":1034.3,"endTime":1039.26,"body":"me is like Hey, and that was some of this last. Like you know, Three, six"},{"speaker":"[aaron_straker]","startTime":1039.42,"endTime":1043.1,"body":"months of like seeking out more edit. Education on the training side of"},{"speaker":"[aaron_straker]","startTime":1043.1799999999998,"endTime":1047.02,"body":"things is, can I get more efficient because I'd always like trained six days"},{"speaker":"[aaron_straker]","startTime":1047.1799999999998,"endTime":1050.7,"body":"per week. Um, because I just want. I really like being there and too, I was"},{"speaker":"[aaron_straker]","startTime":1050.78,"endTime":1053.42,"body":"like. Well, I need to train six days be because I need to hit all these"},{"speaker":"[aaron_straker]","startTime":1053.5,"endTime":1056.78,"body":"things. you know two times, type of thing. Um, but now it's like I've only"},{"speaker":"[aaron_straker]","startTime":1056.86,"endTime":1060.78,"body":"been training three or four days for like last like eight, eight weeks,"},{"speaker":"[aaron_straker]","startTime":1061.02,"endTime":1065.1,"body":"almost and things are working. Things are going really well and I think I've"},{"speaker":"[aaron_straker]","startTime":1065.26,"endTime":1069.74,"body":"just been able to get more efficient and really pinpoint and just get like"},{"speaker":"[aaron_straker]","startTime":1069.9,"endTime":1074.78,"body":"more targeted with what I'm doing. So the effect of each set has like a"},{"speaker":"[aaron_straker]","startTime":1074.94,"endTime":1078.78,"body":"greater magnitude than the effects of my sex That I would do, you know"},{"speaker":"[aaron_straker]","startTime":1078.78,"endTime":1080.46,"body":"earlier this year prior this year, so"},{"speaker":"[bryan_boorstein]","startTime":1080.14,"endTime":1081.14,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":1080.7,"endTime":1085.34,"body":"that's been a big one for me of just making sure that like a set is very,"},{"speaker":"[aaron_straker]","startTime":1085.9,"endTime":1090.78,"body":"very well performed at an appropriate effort And I'm not just like, kind of"},{"speaker":"[aaron_straker]","startTime":1090.94,"endTime":1095.34,"body":"checking the box type of thing. Um, so that's been a a big one that I'm still"},{"speaker":"[aaron_straker]","startTime":1095.58,"endTime":1100.86,"body":"basically knee deep in exploring, but my initial hypothesis is that it can be"},{"speaker":"[aaron_straker]","startTime":1101.08,"endTime":1102.08,"body":"very very effective."},{"speaker":"[bryan_boorstein]","startTime":1103.08,"endTime":1107.32,"body":"Yeah, I would say in the super early days before I even got into coaching"},{"speaker":"[bryan_boorstein]","startTime":1107.4,"endTime":1110.68,"body":"like just when I was training myself, and like you know, internet coaching"},{"speaker":"[bryan_boorstein]","startTime":1110.84,"endTime":1113.96,"body":"a couple of friends or family members or whatever, like I'm talking about"},{"speaker":"[bryan_boorstein]","startTime":1113.96,"endTime":1117.4,"body":"when I'm like eighteen to twenty somethingth twenty two. Whatever, um,"},{"speaker":"[bryan_boorstein]","startTime":1118.26,"endTime":1119.26,"body":"I, uh,"},{"speaker":"[bryan_boorstein]","startTime":1121.4,"endTime":1125.64,"body":"I haveve always been a a lower volume, um proponent like even when I first"},{"speaker":"[bryan_boorstein]","startTime":1125.88,"endTime":1130.92,"body":"started and I remember coaching a couple of my friends and them not being"},{"speaker":"[bryan_boorstein]","startTime":1131.24,"endTime":1135.4,"body":"able to feel like they were getting enough from the volume that was being"},{"speaker":"[bryan_boorstein]","startTime":1135.64,"endTime":1139.08,"body":"programmed. And that's when I kind of realized that there was a bit of a"},{"speaker":"[bryan_boorstein]","startTime":1139.56,"endTime":1143.64,"body":"diychomy between those that know how to push intensity and those that don't"},{"speaker":"[bryan_boorstein]","startTime":1143.96,"endTime":1145.08,"body":"and how, ultimately"},{"speaker":"[bryan_boorstein]","startTime":1146.76,"endTime":1151.24,"body":"that programming of whether you're programming volume or intensity for"},{"speaker":"[bryan_boorstein]","startTime":1151.32,"endTime":1155.0,"body":"someone or some you know, combination of the two really depends on whether"},{"speaker":"[bryan_boorstein]","startTime":1155.16,"endTime":1161.08,"body":"that individual knows how to push there and get there, and Th, you can like"},{"speaker":"[bryan_boorstein]","startTime":1161.24,"endTime":1165.24,"body":"on a philosophical level. If you can't push there or you don't want to push"},{"speaker":"[bryan_boorstein]","startTime":1165.48,"endTime":1168.52,"body":"there, you don't have to. You just have to do more volume to compensate for"},{"speaker":"[bryan_boorstein]","startTime":1168.52,"endTime":1171.96,"body":"it. And if you do enjoy pushing there and really trying to become super"},{"speaker":"[bryan_boorstein]","startTime":1172.2,"endTime":1175.56,"body":"intricate, Uh, with your movement like we have, and get the most out of"},{"speaker":"[bryan_boorstein]","startTime":1175.56,"endTime":1179.08,"body":"every single rep, and et cetera, then you can probably do that with a"},{"speaker":"[bryan_boorstein]","startTime":1179.08,"endTime":1182.6,"body":"little bit less volume if you're working closer to failure. Um, but yeah,"},{"speaker":"[bryan_boorstein]","startTime":1182.76,"endTime":1185.96,"body":"that would be just a general shift of kind of perspective over time"},{"speaker":"[aaron_straker]","startTime":1188.24,"endTime":1189.24,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1189.98,"endTime":1192.78,"body":"I would say think we. we cover that one pretty well."},{"speaker":"[bryan_boorstein]","startTime":1192.44,"endTime":1197.48,"body":"Co. I'll ah, drop this one over to you, maybe in trackt maintenance for"},{"speaker":"[bryan_boorstein]","startTime":1197.64,"endTime":1202.12,"body":"three months after a long time of inconsistency. Oh, this section may be a"},{"speaker":"[bryan_boorstein]","startTime":1202.2,"endTime":1206.04,"body":"better question for me. Is the physique cycle a good one to begin a bulk."},{"speaker":"[bryan_boorstein]","startTime":1207.0,"endTime":1212.44,"body":"Also, I suffer from gastroparicis and can't balk much. About three hundred"},{"speaker":"[bryan_boorstein]","startTime":1212.68,"endTime":1217.56,"body":"calorie surplus. Will that do anything? Do you know what gastropsis is?"},{"speaker":"[aaron_straker]","startTime":1218.06,"endTime":1222.86,"body":"Yeah, so if I'm I'm getting us slightly outside the the bounds of where I"},{"speaker":"[aaron_straker]","startTime":1223.02,"endTime":1227.9,"body":"feel very confident speaking, but I believe gastro pasis is a condition where"},{"speaker":"[aaron_straker]","startTime":1228.14,"endTime":1232.38,"body":"the smooth musculature of your muscle have like. they just don't like. It's"},{"speaker":"[aaron_straker]","startTime":1232.54,"endTime":1236.38,"body":"called like motility right, which is how your your your stomach muscularure"},{"speaker":"[aaron_straker]","startTime":1236.54,"endTime":1240.14,"body":"will like, move the food through it. I think asstroresis is a condition where"},{"speaker":"[aaron_straker]","startTime":1240.22,"endTime":1245.1,"body":"it doesn't like function as as well as it should. So it's like you. Your food"},{"speaker":"[aaron_straker]","startTime":1245.34,"endTime":1248.86,"body":"doesn't get like pushed through your stomach. How it should be. Um, which"},{"speaker":"[aaron_straker]","startTime":1249.02,"endTime":1253.34,"body":"obviously limits the amount of food you can put in, so I think so what we"},{"speaker":"[aaron_straker]","startTime":1253.34,"endTime":1255.26,"body":"willll do is, I'll answer the second part of the question and"},{"speaker":"[bryan_boorstein]","startTime":1254.86,"endTime":1255.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1255.26,"endTime":1259.26,"body":"we'll kick it the first part back over you. So what I would recommend in this"},{"speaker":"[aaron_straker]","startTime":1259.58,"endTime":1264.86,"body":"context right? Um, so it's it's kind of interesting gastro, Your, Your. Your."},{"speaker":"[aaron_straker]","startTime":1265.1,"endTime":1268.46,"body":"The, the smooth musculure of your stomach, and that mortality is part of"},{"speaker":"[aaron_straker]","startTime":1268.62,"endTime":1272.06,"body":"mechanical digestion, Right with two parts of digestion, mechanical and"},{"speaker":"[aaron_straker]","startTime":1272.14,"endTime":1275.34,"body":"chemical chemicals going to be like your hydrochloric acid. Your enzymes."},{"speaker":"[aaron_straker]","startTime":1275.5,"endTime":1280.94,"body":"those sorts of things. So what you can do in that context that I think right"},{"speaker":"[aaron_straker]","startTime":1281.1,"endTime":1283.66,"body":"and I, I'm I'm really purely speculating here."},{"speaker":"[aaron_straker]","startTime":1284.7,"endTime":1288.3,"body":"chew your food better. right. Really take advantage of what you can control."},{"speaker":"[aaron_straker]","startTime":1288.7,"endTime":1292.3,"body":"so chew your food really. really. really. Well, Maybe you always use"},{"speaker":"[aaron_straker]","startTime":1292.54,"endTime":1299.02,"body":"digestive enzymes to help kind of bolster the um. Chemical a aspect of the"},{"speaker":"[aaron_straker]","startTime":1299.18,"endTime":1300.78,"body":"digestion right there, Um"},{"speaker":"[aaron_straker]","startTime":1301.98,"endTime":1306.3,"body":"as well, and then maybe just go with like more smoothies, type of things that"},{"speaker":"[aaron_straker]","startTime":1306.46,"endTime":1311.1,"body":"you that W should be able to get pushed through easier than like, You know"},{"speaker":"[aaron_straker]","startTime":1311.26,"endTime":1315.42,"body":"traditional bolluses of like chicken or beef, or you know a a starch or"},{"speaker":"[aaron_straker]","startTime":1315.5,"endTime":1319.26,"body":"something like that, Um, and maybe you go with a higher fat diet and a lot of"},{"speaker":"[aaron_straker]","startTime":1319.26,"endTime":1323.74,"body":"that fat comes from, like in a in avoc, or sorry, like an extra virgin olive"},{"speaker":"[aaron_straker]","startTime":1323.9,"endTime":1328.14,"body":"oil or avocados or something like that, so you can go with a total. Lower"},{"speaker":"[aaron_straker]","startTime":1328.54,"endTime":1333.82,"body":"volume of food by eating a higher propensity of fats than carbohydrate. Um,"},{"speaker":"[aaron_straker]","startTime":1334.06,"endTime":1338.22,"body":"so those are some options that I would recommend. But will a three hundred"},{"speaker":"[aaron_straker]","startTime":1338.38,"endTime":1340.22,"body":"caallorie surplus do anything"},{"speaker":"[aaron_straker]","startTime":1341.34,"endTime":1344.78,"body":"eventually until your body you know up, regulates to match that, and that"},{"speaker":"[aaron_straker]","startTime":1344.86,"endTime":1348.46,"body":"three hundred calories is now maintenance. So, in a short, it will how"},{"speaker":"[aaron_straker]","startTime":1348.62,"endTime":1350.7,"body":"quickly you run out of that runway"},{"speaker":"[aaron_straker]","startTime":1351.9,"endTime":1355.26,"body":"relative to tell you know where you're at, But those would be my"},{"speaker":"[aaron_straker]","startTime":1355.42,"endTime":1358.86,"body":"recommendations. assuming that I know at gastro preses,"},{"speaker":"[bryan_boorstein]","startTime":1358.44,"endTime":1362.52,"body":"Mhm, Yeah, and then there's no reason that once that that additional"},{"speaker":"[bryan_boorstein]","startTime":1362.68,"endTime":1366.36,"body":"choloric amount becomes your maintenance? there's no reason you probably"},{"speaker":"[bryan_boorstein]","startTime":1366.44,"endTime":1369.16,"body":"couldn't go three hundred above that again, Because that is your"},{"speaker":"[bryan_boorstein]","startTime":1369.24,"endTime":1373.0,"body":"maintenance right, So your body should have adapted to that, Um, the physie"},{"speaker":"[bryan_boorstein]","startTime":1373.16,"endTime":1376.36,"body":"cycle coming up. I assume you're talking about Paragon. Um, since this was"},{"speaker":"[bryan_boorstein]","startTime":1376.44,"endTime":1380.84,"body":"a female, I believe. uh, it is a good time to balk, because the first five"},{"speaker":"[bryan_boorstein]","startTime":1381.08,"endTime":1384.68,"body":"weeks are a strength cycle. Um, I wouldn't even say Balking is is a ideay."},{"speaker":"[bryan_boorstein]","startTime":1384.84,"endTime":1387.4,"body":"We've talked about this on the other show. It's more like you just want to"},{"speaker":"[bryan_boorstein]","startTime":1387.4,"endTime":1390.44,"body":"make sure you're not in a deficit, so being in a three hundred cali surplus"},{"speaker":"[bryan_boorstein]","startTime":1390.68,"endTime":1393.96,"body":"sounds like actually the perfect amount, Um, for a strength cycle, so that"},{"speaker":"[bryan_boorstein]","startTime":1393.96,"endTime":1397.64,"body":"you're not gaining weight extremely rapidly where you know your leverages"},{"speaker":"[bryan_boorstein]","startTime":1397.8,"endTime":1402.44,"body":"are changing and things like that. Um, but yeah, I think it'd be great and"},{"speaker":"[bryan_boorstein]","startTime":1402.6,"endTime":1407.0,"body":"then, uh, you know, the next five weeks after that is a metabolic cycle, so"},{"speaker":"[bryan_boorstein]","startTime":1407.0,"endTime":1410.04,"body":"it's going. The twelve week cycles made up a five week strength and then"},{"speaker":"[bryan_boorstein]","startTime":1410.12,"endTime":1415.8,"body":"five week, uh, metabolic, with a week in between a deload and uh, and the"},{"speaker":"[bryan_boorstein]","startTime":1415.88,"endTime":1419.96,"body":"metabolic cycle would be a place where you could cut or bulk Um. because if"},{"speaker":"[bryan_boorstein]","startTime":1419.96,"endTime":1423.48,"body":"you balk, you know, you're just going to give more carbohydrates and gakage"},{"speaker":"[bryan_boorstein]","startTime":1423.72,"endTime":1428.36,"body":"into that body to to propel it during the that high kind of glycletic"},{"speaker":"[bryan_boorstein]","startTime":1428.52,"endTime":1432.28,"body":"activity. And if you want to cut, then uh, then you can do that as well. I"},{"speaker":"[bryan_boorstein]","startTime":1432.36,"endTime":1436.52,"body":"would just probably try to keep carbs up and cut uh with fats is generally"},{"speaker":"[bryan_boorstein]","startTime":1436.68,"endTime":1440.6,"body":"my advice when you're doing a more metabolic approach to your training,"},{"speaker":"[bryan_boorstein]","startTime":1443.0,"endTime":1448.6,"body":"so moving on Um question. four longer question, this person had covet in"},{"speaker":"[bryan_boorstein]","startTime":1448.68,"endTime":1453.4,"body":"October. It was a bad case, tons of fatigue, breathing issues, struggling"},{"speaker":"[bryan_boorstein]","startTime":1453.48,"endTime":1456.84,"body":"and feels like they have to choose between work and work out. As fatigue is"},{"speaker":"[bryan_boorstein]","startTime":1456.92,"endTime":1460.76,"body":"so high for both sleeping nine to ten hours a night. For the last two"},{"speaker":"[bryan_boorstein]","startTime":1460.92,"endTime":1462.92,"body":"weeks, all whoop readings are red."},{"speaker":"[bryan_boorstein]","startTime":1464.2,"endTime":1467.88,"body":"Um, used to be an avid hiker, but struggling to work out and walk or get"},{"speaker":"[bryan_boorstein]","startTime":1468.04,"endTime":1472.12,"body":"any superconsistent movement day to day any words of advice or"},{"speaker":"[bryan_boorstein]","startTime":1471.98,"endTime":1472.98,"body":"encouragement."},{"speaker":"[aaron_straker]","startTime":1474.54,"endTime":1479.74,"body":"Yes, so here, um, if you choose, if you're choosing between working and"},{"speaker":"[aaron_straker]","startTime":1479.82,"endTime":1484.62,"body":"working out what is most important for you living your life. Probably work"},{"speaker":"[aaron_straker]","startTime":1484.86,"endTime":1489.18,"body":"right, So we're going to choose work. Uh, maybe, unfortunately, in this acute"},{"speaker":"[aaron_straker]","startTime":1489.08,"endTime":1490.08,"body":"context"},{"speaker":"[aaron_straker]","startTime":1491.58,"endTime":1495.1,"body":"I would not recommend working out if you are struggling to breathe you a"},{"speaker":"[aaron_straker]","startTime":1495.26,"endTime":1499.58,"body":"very, very high amounts of fatigue. Just go on walks, right, non sweaty, just"},{"speaker":"[aaron_straker]","startTime":1499.9,"endTime":1505.66,"body":"basic movement. Just go on walks. What I would probably recommend doing is"},{"speaker":"[aaron_straker]","startTime":1506.38,"endTime":1510.46,"body":"very, very, very. Doubling down on nutrition supplementation in terms of"},{"speaker":"[aaron_straker]","startTime":1510.54,"endTime":1515.1,"body":"like, just maybe like a like, like activated methylated forms of of of a"},{"speaker":"[aaron_straker]","startTime":1515.26,"endTime":1519.42,"body":"multi covering zinc vitamin D, like magnesium, your minerals getting"},{"speaker":"[aaron_straker]","startTime":1519.66,"endTime":1524.7,"body":"electrolyes in just making sure that you are like over delivering your body's"},{"speaker":"[aaron_straker]","startTime":1524.86,"endTime":1530.06,"body":"basic requirements for what it needs, Letting, letting your body get all the"},{"speaker":"[aaron_straker]","startTime":1530.14,"endTime":1533.82,"body":"sleep that it's telling you that it needs, and not trying to push things too"},{"speaker":"[aaron_straker]","startTime":1533.9,"endTime":1537.42,"body":"fast. I mean to me, it sounds like one. One thing that I will often say with"},{"speaker":"[aaron_straker]","startTime":1537.5,"endTime":1540.86,"body":"my with my clients is like when your body is like sending you these massive"},{"speaker":"[aaron_straker]","startTime":1541.1,"endTime":1545.02,"body":"signals like you want to listen, so don't try to like force a worko, because"},{"speaker":"[aaron_straker]","startTime":1545.18,"endTime":1548.94,"body":"you think you need it from reading this like you don't need workouts. You"},{"speaker":"[aaron_straker]","startTime":1549.02,"endTime":1552.38,"body":"need sleep. Um, and to let your body recover, so that would be my"},{"speaker":"[aaron_straker]","startTime":1552.54,"endTime":1556.86,"body":"recommendation. take things very very slow. Give yourself some grace and and"},{"speaker":"[aaron_straker]","startTime":1556.94,"endTime":1561.18,"body":"just give your body the time in resources it needs to recover. please."},{"speaker":"[bryan_boorstein]","startTime":1561.24,"endTime":1564.84,"body":"Yeah, I agree, I think that's a really good message, and I would say that"},{"speaker":"[bryan_boorstein]","startTime":1564.92,"endTime":1567.72,"body":"when you do get to the point that you can go back to training"},{"speaker":"[bryan_boorstein]","startTime":1569.64,"endTime":1573.88,"body":"light waits for low reps cause you don't want to put your cardiovascular"},{"speaker":"[bryan_boorstein]","startTime":1574.12,"endTime":1578.28,"body":"system under too much stress, So low raraps and light weights means that"},{"speaker":"[bryan_boorstein]","startTime":1578.36,"endTime":1582.68,"body":"it's easy work. And then as you increase waitight, I would still keep the"},{"speaker":"[bryan_boorstein]","startTime":1582.68,"endTime":1586.04,"body":"reps low so that you' not having to do these long ext Ded sets that are"},{"speaker":"[bryan_boorstein]","startTime":1586.12,"endTime":1588.68,"body":"going to uh, really cause you to to be out of breath,"},{"speaker":"[bryan_boorstein]","startTime":1589.88,"endTime":1594.04,"body":"and uh, and then over time as you adapt, you should be able to you know,"},{"speaker":"[bryan_boorstein]","startTime":1594.36,"endTime":1596.36,"body":"slowly work into the higher rep ranges again."},{"speaker":"[aaron_straker]","startTime":1597.5,"endTime":1600.78,"body":"one last little bit I have there regarding the whoop."},{"speaker":"[aaron_straker]","startTime":1601.98,"endTime":1606.86,"body":"If if it's fucking with you, just just put it in a drawer for a month or two."},{"speaker":"[bryan_boorstein]","startTime":1606.62,"endTime":1607.62,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1607.02,"endTime":1610.54,"body":"like you. If you wake up every day and you're exhausted and you feel like"},{"speaker":"[aaron_straker]","startTime":1610.62,"endTime":1614.38,"body":"shit. You don't need your whereabout telling hey, you recovered like shit."},{"speaker":"[aaron_straker]","startTime":1614.54,"endTime":1617.66,"body":"Don't do anything today. you know what I mean'. Just what do they call that?"},{"speaker":"[aaron_straker]","startTime":1618.06,"endTime":1619.82,"body":"It's like a self fulfilling prophecy"},{"speaker":"[bryan_boorstein]","startTime":1619.58,"endTime":1620.58,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1620.7,"endTime":1622.22,"body":"of a negative loop to put"},{"speaker":"[bryan_boorstein]","startTime":1621.82,"endTime":1622.82,"body":"right,"},{"speaker":"[aaron_straker]","startTime":1622.38,"endTime":1625.26,"body":"in the door for a couple of weeks and then listen to your body signing a"},{"speaker":"[aaron_straker]","startTime":1625.34,"endTime":1627.74,"body":"little bit and then pull it back out once you're out of the woods a little"},{"speaker":"[aaron_straker]","startTime":1627.32,"endTime":1628.32,"body":"bit"},{"speaker":"[bryan_boorstein]","startTime":1628.36,"endTime":1629.4,"body":"yep, totally."},{"speaker":"[aaron_straker]","startTime":1630.3,"endTime":1632.14,"body":"cool. this one. I'll kick over to you, Brian."},{"speaker":"[bryan_boorstein]","startTime":1631.78,"endTime":1632.78,"body":"yep."},{"speaker":"[aaron_straker]","startTime":1632.46,"endTime":1637.5,"body":"so I am super confused on failure. Training is one set to failure enough. Why"},{"speaker":"[aaron_straker]","startTime":1637.66,"endTime":1641.82,"body":"would I want to do two sets? ever? Is this better? Would you try to hit"},{"speaker":"[aaron_straker]","startTime":1641.98,"endTime":1645.82,"body":"failure on every exercise in a worko? if safety isn't an issue?"},{"speaker":"[bryan_boorstein]","startTime":1648.78,"endTime":1649.78,"body":"where to begin?"},{"speaker":"[bryan_boorstein]","startTime":1651.88,"endTime":1657.32,"body":"Sometimes one sets enough sometimes', not, um. I, I don't think that in"},{"speaker":"[bryan_boorstein]","startTime":1657.48,"endTime":1661.88,"body":"most cases you want to take every exercise in a workout to failure, and I"},{"speaker":"[bryan_boorstein]","startTime":1662.04,"endTime":1666.04,"body":"also think that it's really really really important to distinguish between"},{"speaker":"[bryan_boorstein]","startTime":1666.28,"endTime":1671.56,"body":"different types of exercises. Um, so you will, never, or very very rarely."},{"speaker":"[bryan_boorstein]","startTime":1671.8,"endTime":1675.8,"body":"will you see me taking an r. D, l, to the point where I can't stand up"},{"speaker":"[bryan_boorstein]","startTime":1675.96,"endTime":1680.12,"body":"with the weight with good form like I remember once, maybe in the last ten"},{"speaker":"[bryan_boorstein]","startTime":1680.2,"endTime":1683.4,"body":"years doing an ry l, where I got to the bottom and I was like, Nope, not"},{"speaker":"[bryan_boorstein]","startTime":1683.56,"endTime":1686.6,"body":"standing up and just kind of drop the weight. And then the set was over."},{"speaker":"[bryan_boorstein]","startTime":1686.84,"endTime":1690.84,"body":"That would be failing in ry. l, right, um, I don't advise that,"},{"speaker":"[bryan_boorstein]","startTime":1691.82,"endTime":1692.82,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":1694.6,"endTime":1698.92,"body":"whereas, if you're doing like a a, an inclined Dubell curl. I, I don't"},{"speaker":"[bryan_boorstein]","startTime":1699.0,"endTime":1702.2,"body":"really have a huge problem with you going to failure or like a cable trice"},{"speaker":"[bryan_boorstein]","startTime":1702.44,"endTime":1706.76,"body":"extension, I don't really often think that squats should be taken to"},{"speaker":"[bryan_boorstein]","startTime":1706.84,"endTime":1709.64,"body":"failure like free weight Barbll squats. I think if you're going to go to"},{"speaker":"[bryan_boorstein]","startTime":1709.72,"endTime":1713.08,"body":"failure, you know you're better off doing failure under the constraints of"},{"speaker":"[bryan_boorstein]","startTime":1713.24,"endTime":1717.08,"body":"a machine with stability like a hack squad pendulum, squat leg press type"},{"speaker":"[bryan_boorstein]","startTime":1717.24,"endTime":1721.08,"body":"thing, even on a leg press. I think that any o any of those movements"},{"speaker":"[bryan_boorstein]","startTime":1721.32,"endTime":1725.32,"body":"failure is still something you probably want to avoid more than you would"},{"speaker":"[bryan_boorstein]","startTime":1725.4,"endTime":1729.32,"body":"want to avoid it on like a lateral race or a curl or a tri of extension or"},{"speaker":"[bryan_boorstein]","startTime":1729.4,"endTime":1735.32,"body":"something like that, Because the exercises are so profound and damaging and"},{"speaker":"[bryan_boorstein]","startTime":1736.04,"endTime":1742.68,"body":"systematic systemically fatiguing that you can get a distinct benefit from"},{"speaker":"[bryan_boorstein]","startTime":1742.84,"endTime":1746.76,"body":"them without having to go close to failure. So the the opportunity cost is"},{"speaker":"[bryan_boorstein]","startTime":1746.84,"endTime":1750.76,"body":"not in your favor to take those sets to failure. Um. so I think at first"},{"speaker":"[bryan_boorstein]","startTime":1750.92,"endTime":1754.28,"body":"off distinguishing between those the different movements and failure is"},{"speaker":"[bryan_boorstein]","startTime":1754.52,"endTime":1758.52,"body":"important. Um. but when it comes to to movements that are stable and"},{"speaker":"[bryan_boorstein]","startTime":1758.68,"endTime":1764.76,"body":"controlled and single joint. for the most part, I. I. I. I'm sure if you"},{"speaker":"[bryan_boorstein]","startTime":1764.84,"endTime":1767.96,"body":"want to take those movements to failure, I don't think that's a problem,"},{"speaker":"[bryan_boorstein]","startTime":1768.44,"endTime":1773.16,"body":"but I think that it should probably fit into the context of how your cycle"},{"speaker":"[bryan_boorstein]","startTime":1773.32,"endTime":1777.08,"body":"is designed right. So the way that I design general programs, as I've"},{"speaker":"[bryan_boorstein]","startTime":1777.4,"endTime":1781.72,"body":"discussed is that I start a week one after deload week with like two or"},{"speaker":"[bryan_boorstein]","startTime":1781.8,"endTime":1785.0,"body":"three reps from failure, and then I provide you that runway, where now"},{"speaker":"[bryan_boorstein]","startTime":1785.32,"endTime":1788.44,"body":"every week you can add either a wrap or a little bit of load,"},{"speaker":"[bryan_boorstein]","startTime":1789.48,"endTime":1793.32,"body":"so that eventually, by week four, five or six when we deload, you are now"},{"speaker":"[bryan_boorstein]","startTime":1793.56,"endTime":1796.52,"body":"at failure for your movements, so I think that this is a really good"},{"speaker":"[bryan_boorstein]","startTime":1796.68,"endTime":1800.68,"body":"framework for most people to follow in a general program where it gives you"},{"speaker":"[bryan_boorstein]","startTime":1800.68,"endTime":1803.48,"body":"that kind of assessment period. At the end of each, you know four to six"},{"speaker":"[bryan_boorstein]","startTime":1803.64,"endTime":1807.56,"body":"week build before you deload again, so in that case going to failure, every"},{"speaker":"[bryan_boorstein]","startTime":1807.64,"endTime":1810.44,"body":"workout would be a bad idea, because you're not actually following the"},{"speaker":"[bryan_boorstein]","startTime":1810.52,"endTime":1811.64,"body":"program. Um,"},{"speaker":"[bryan_boorstein]","startTime":1812.68,"endTime":1815.48,"body":"if you do go to failure, you're probably going to find that your volume"},{"speaker":"[bryan_boorstein]","startTime":1815.64,"endTime":1819.08,"body":"doesn't need to be as high, So that's one consideration as well, Uh, you"},{"speaker":"[bryan_boorstein]","startTime":1819.16,"endTime":1822.04,"body":"have to kind of decide. Are you the type of person that's going to benefit"},{"speaker":"[bryan_boorstein]","startTime":1822.28,"endTime":1825.72,"body":"from one set to failure, or a a one set plus of back off that, or would you"},{"speaker":"[bryan_boorstein]","startTime":1825.8,"endTime":1827.88,"body":"do better with four sets not to failure?"},{"speaker":"[bryan_boorstein]","startTime":1829.08,"endTime":1830.44,"body":"So I really don't know that"},{"speaker":"[bryan_boorstein]","startTime":1831.56,"endTime":1835.08,"body":"there. I can't expand a whole lot more on that. I hope that helps clarify"},{"speaker":"[bryan_boorstein]","startTime":1835.24,"endTime":1838.92,"body":"some of your confusion on failure training, but it really is"},{"speaker":"[bryan_boorstein]","startTime":1839.96,"endTime":1842.2,"body":"situationally and individually dependent."},{"speaker":"[aaron_straker]","startTime":1844.54,"endTime":1848.54,"body":"Yeah, I think you answer that really really well, I think for this person"},{"speaker":"[aaron_straker]","startTime":1848.94,"endTime":1852.78,"body":"explore a little bit, especially around. like the single joint stuff. Try to"},{"speaker":"[aaron_straker]","startTime":1853.02,"endTime":1857.9,"body":"extension bicep curl. You know a lateral ray type thing. These things are the"},{"speaker":"[aaron_straker]","startTime":1857.98,"endTime":1860.78,"body":"W. A lot of them are are shortened overload, so"},{"speaker":"[bryan_boorstein]","startTime":1860.46,"endTime":1861.46,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1860.86,"endTime":1863.9,"body":"it's a little bit easier. Because then that you're failing at that part of"},{"speaker":"[aaron_straker]","startTime":1863.98,"endTime":1867.26,"body":"the muscle. But what I' like? Yeah, go out and explore failing back squat."},{"speaker":"[aaron_straker]","startTime":1867.42,"endTime":1871.34,"body":"it's like No, I really wouldn't say that. The one thing I, the last thing I"},{"speaker":"[aaron_straker]","startTime":1871.42,"endTime":1875.58,"body":"will out on this is for a lot of those larger, more compound movements To"},{"speaker":"[aaron_straker]","startTime":1875.74,"endTime":1880.38,"body":"like bench press style movements squat patterns, hack squat, those sorts of"},{"speaker":"[aaron_straker]","startTime":1880.46,"endTime":1883.5,"body":"things. This is something that hit me on my last leg day that I wanted to"},{"speaker":"[aaron_straker]","startTime":1883.58,"endTime":1886.78,"body":"talk about and then promptly forgotten when I left the gym. Fear will"},{"speaker":"[aaron_straker]","startTime":1886.94,"endTime":1890.46,"body":"generally set in before failure. so if you're wondering like how close you"},{"speaker":"[aaron_straker]","startTime":1890.46,"endTime":1893.9,"body":"are to failure, but you're not scared yet. you're probably not that close."},{"speaker":"[aaron_straker]","startTime":1894.54,"endTime":1899.02,"body":"Um, that's something that I've found out when I was in traing legs, and I"},{"speaker":"[aaron_straker]","startTime":1899.1,"endTime":1902.14,"body":"realize like I'm fuck and scared, because I don't know if I'm going to make"},{"speaker":"[aaron_straker]","startTime":1902.22,"endTime":1905.58,"body":"this next Wp or not, and then I would still always make that next scrap. So I"},{"speaker":"[aaron_straker]","startTime":1905.66,"endTime":1910.14,"body":"realize that like fear would will set in, probably around like a true two r i"},{"speaker":"[aaron_straker]","startTime":1910.3,"endTime":1914.38,"body":"r. where you start questioning whether you can still perform the rep or not"},{"speaker":"[aaron_straker]","startTime":1914.94,"endTime":1919.34,"body":"before you will hit like an actual failure on like a larger compound type"},{"speaker":"[aaron_straker]","startTime":1919.5,"endTime":1923.58,"body":"thing. Obviously for a tri up extension where the weight's not over top of"},{"speaker":"[aaron_straker]","startTime":1923.58,"endTime":1926.78,"body":"you or anything like that, there's nothing to be scared of, But for like the"},{"speaker":"[aaron_straker]","startTime":1926.78,"endTime":1929.9,"body":"compounds that is a, a, a decent subjective marker is"},{"speaker":"[bryan_boorstein]","startTime":1929.5,"endTime":1930.5,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1930.14,"endTime":1932.78,"body":"fear will generally set in before failure occurs."},{"speaker":"[bryan_boorstein]","startTime":1932.76,"endTime":1936.44,"body":"y, and Dubell bench press is actually a pretty good one. That, if you're"},{"speaker":"[bryan_boorstein]","startTime":1936.6,"endTime":1939.8,"body":"comfortable withmble bench, you could push a failure on because you can"},{"speaker":"[bryan_boorstein]","startTime":1939.8,"endTime":1944.04,"body":"just kind of dump the dumbbells if you need to, Whereas Bar Bel benches one"},{"speaker":"[bryan_boorstein]","startTime":1944.12,"endTime":1946.28,"body":"you would want to reonser, or at least have a spotter."},{"speaker":"[aaron_straker]","startTime":1946.24,"endTime":1947.24,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1947.88,"endTime":1951.64,"body":"Um, cool. Best way to load a sissy squat. Is it a weighted vest"},{"speaker":"[aaron_straker]","startTime":1954.46,"endTime":1960.38,"body":"I think so, because it's going to be the closest to your. You know, what's"},{"speaker":"[aaron_straker]","startTime":1960.54,"endTime":1962.14,"body":"the word I'm looking for, Like your"},{"speaker":"[aaron_straker]","startTime":1962.22,"endTime":1965.42,"body":"center of gravity center of mass. how you're performing it. Because you're"},{"speaker":"[bryan_boorstein]","startTime":1962.28,"endTime":1963.32,"body":"midline Yeah,"},{"speaker":"[aaron_straker]","startTime":1965.5,"endTime":1968.38,"body":"going to manipulate your body, So if you're hanging a dumbbll or something"},{"speaker":"[aaron_straker]","startTime":1968.54,"endTime":1971.98,"body":"like that, that's going. really make it more complicated. That's what. I"},{"speaker":"[aaron_straker]","startTime":1971.98,"endTime":1973.5,"body":"would recommend anything for you. brand."},{"speaker":"[bryan_boorstein]","startTime":1973.72,"endTime":1976.6,"body":"yeah, yeah, I think weed vest is probably best too. Um,"},{"speaker":"[bryan_boorstein]","startTime":1978.44,"endTime":1982.44,"body":"I just thought of an idea where maybe you're standing on like a riser"},{"speaker":"[bryan_boorstein]","startTime":1982.92,"endTime":1985.96,"body":"between where there's a gap in between and you could potentially do it with"},{"speaker":"[bryan_boorstein]","startTime":1986.04,"endTime":1990.36,"body":"a dit belt. Um, but I feel like the safety precaution. You'd need something"},{"speaker":"[bryan_boorstein]","startTime":1990.44,"endTime":1992.68,"body":"to hold on to for stability. Um,"},{"speaker":"[bryan_boorstein]","startTime":1993.88,"endTime":1997.0,"body":"but that would kind of. I feel like that might be in line with the"},{"speaker":"[bryan_boorstein]","startTime":1997.08,"endTime":2001.08,"body":"resistance a little bit better without be cause. the the anything on your"},{"speaker":"[bryan_boorstein]","startTime":2001.16,"endTime":2005.88,"body":"torso theoretically could push your tours so forward into hipflection a"},{"speaker":"[bryan_boorstein]","startTime":2005.96,"endTime":2009.96,"body":"little bit, but I mean that's really knitpcking. I think a weed vest is a"},{"speaker":"[bryan_boorstein]","startTime":2010.04,"endTime":2013.48,"body":"really solid solution and and a much safer solution than using a dit belt"},{"speaker":"[bryan_boorstein]","startTime":2013.64,"endTime":2014.84,"body":"and standing on platforms."},{"speaker":"[aaron_straker]","startTime":2015.5,"endTime":2016.7,"body":"Yeah, yeah, I agree."},{"speaker":"[bryan_boorstein]","startTime":2017.24,"endTime":2021.0,"body":"Yeah, this next one is a nice message from Uh, from one of the guys that"},{"speaker":"[bryan_boorstein]","startTime":2021.08,"endTime":2024.52,"body":"follows me on Inram. Uh, he said, thank you for all your knowledge and"},{"speaker":"[bryan_boorstein]","startTime":2024.6,"endTime":2027.88,"body":"assistance throughout the year and it's been super cool following his"},{"speaker":"[bryan_boorstein]","startTime":2028.04,"endTime":2032.12,"body":"journey too, because he, uh, he really pays attention to to all of the the"},{"speaker":"[bryan_boorstein]","startTime":2032.2,"endTime":2036.68,"body":"nuance of movement stuff that I talk about, and watching him move now"},{"speaker":"[bryan_boorstein]","startTime":2037.16,"endTime":2041.16,"body":"compared to where he was a year ago is Uh, is crazy like he moves like me"},{"speaker":"[bryan_boorstein]","startTime":2041.32,"endTime":2044.6,"body":"like I watch him work out now, and I feel like I'm watching myself. so, um,"},{"speaker":"[bryan_boorstein]","startTime":2045.5,"endTime":2046.5,"body":"very impressive."},{"speaker":"[bryan_boorstein]","startTime":2048.76,"endTime":2052.76,"body":"All right, this person said, Uh, I'm in a training R for myself. What good"},{"speaker":"[bryan_boorstein]","startTime":2053.0,"endTime":2054.44,"body":"resources can you suggest?"},{"speaker":"[aaron_straker]","startTime":2056.8599999999997,"endTime":2060.8599999999997,"body":"I would look into potentially wir in a training rut,"},{"speaker":"[bryan_boorstein]","startTime":2060.46,"endTime":2061.46,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2061.26,"endTime":2065.8199999999997,"body":"so I have found personally, my training rots will set in when I have a lot of"},{"speaker":"[aaron_straker]","startTime":2065.9,"endTime":2070.06,"body":"stress going on, so for instance, being fully transparent with everyone, I'm"},{"speaker":"[aaron_straker]","startTime":2070.1400000000003,"endTime":2072.38,"body":"in a bit of a training ru right now. I'm also"},{"speaker":"[aaron_straker]","startTime":2073.42,"endTime":2077.58,"body":"kind of fucking stressed out right now with a lot of the things that I'm p"},{"speaker":"[aaron_straker]","startTime":2077.82,"endTime":2081.26,"body":"hundred percent my doing, taking on and and doing. Uh,"},{"speaker":"[aaron_straker]","startTime":2082.38,"endTime":2085.58,"body":"I would just say, have some grace for yourself, right, Taken a couple of"},{"speaker":"[aaron_straker]","startTime":2085.58,"endTime":2089.18,"body":"extra days off. Just go for walk. Spend some time out in the sun. You know,"},{"speaker":"[aaron_straker]","startTime":2089.26,"endTime":2092.3,"body":"if you're fortunate somewhere where the sun is out at this time of the year,"},{"speaker":"[aaron_straker]","startTime":2093.34,"endTime":2097.66,"body":"sleep a little bit more right. Put a little bit. you know, Maybe grab some"},{"speaker":"[aaron_straker]","startTime":2097.82,"endTime":2101.9,"body":"extra supplementation for like mood or something like that, Like maybe some"},{"speaker":"[aaron_straker]","startTime":2101.98,"endTime":2105.26,"body":"maca or something. If if you're male here, Um,"},{"speaker":"[aaron_straker]","startTime":2106.3,"endTime":2110.54,"body":"just take it La for a little bit, or in terms of training, then go play a"},{"speaker":"[aaron_straker]","startTime":2110.62,"endTime":2114.54,"body":"little bit. Maybe go off of your training and just go have some fun and try"},{"speaker":"[aaron_straker]","startTime":2114.78,"endTime":2119.66,"body":"different things and explore and just take it a little bit less seriously."},{"speaker":"[aaron_straker]","startTime":2120.38,"endTime":2123.66,"body":"And if you are someone who's like you know, Brian or myself, or like training"},{"speaker":"[aaron_straker]","startTime":2123.74,"endTime":2127.5,"body":"is our thing. I think it will always be our thing. You will have ebbs and"},{"speaker":"[aaron_straker]","startTime":2127.66,"endTime":2131.5,"body":"flows and just realizing that you might be in a a fuck, is ebb up or down. I"},{"speaker":"[aaron_straker]","startTime":2131.5,"endTime":2132.62,"body":"shouldn't use that example."},{"speaker":"[bryan_boorstein]","startTime":2132.52,"endTime":2135.08,"body":"It ebbs and flows. It goes up and it goes down."},{"speaker":"[aaron_straker]","startTime":2135.58,"endTime":2140.3,"body":"Okay, so if you are in a is a flow with being down and ebb is up. That's I"},{"speaker":"[aaron_straker]","startTime":2140.38,"endTime":2144.3,"body":"guess it's a bad example. I'm sorry. so if you were in a low point, just know"},{"speaker":"[aaron_straker]","startTime":2144.46,"endTime":2147.82,"body":"that it eventually will pick back up and just give yourself a little bit of"},{"speaker":"[aaron_straker]","startTime":2147.82,"endTime":2149.34,"body":"grace. and until'll try and force it"},{"speaker":"[bryan_boorstein]","startTime":2149.8,"endTime":2154.92,"body":"Yeah, I remember, I would feel this way a lot before I became a"},{"speaker":"[bryan_boorstein]","startTime":2155.0,"endTime":2157.8,"body":"professional in the industry. When it was like post college and I was"},{"speaker":"[bryan_boorstein]","startTime":2157.88,"endTime":2161.0,"body":"working a government corporate job. I would always sit there and just be"},{"speaker":"[bryan_boorstein]","startTime":2160.7,"endTime":2161.7,"body":"like."},{"speaker":"[bryan_boorstein]","startTime":2162.6,"endTime":2165.8,"body":"Do I really want to go train? Like? What am I training for? Like, What's"},{"speaker":"[bryan_boorstein]","startTime":2165.86,"endTime":2166.86,"body":"the purpose? you know,"},{"speaker":"[bryan_boorstein]","startTime":2168.52,"endTime":2172.28,"body":"I really just want to go into cheese steak type thing, and"},{"speaker":"[bryan_boorstein]","startTime":2175.48,"endTime":2177.4,"body":"it's a. It's a very gray line,"},{"speaker":"[bryan_boorstein]","startTime":2179.16,"endTime":2183.64,"body":"but sometimes doing the program hopping thing can help you like. Maybe it's"},{"speaker":"[bryan_boorstein]","startTime":2183.8,"endTime":2187.0,"body":"just the the type of program that you're doing at the moment isn't one"},{"speaker":"[bryan_boorstein]","startTime":2187.16,"endTime":2190.52,"body":"that's aligning with what you want right. So, even though we know as the"},{"speaker":"[aaron_straker]","startTime":2188.3,"endTime":2306.62,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":2190.6,"endTime":2194.76,"body":"perfect examples, even though we know that you know, hitting a body part"},{"speaker":"[bryan_boorstein]","startTime":2194.92,"endTime":2197.64,"body":"twice a week is generally better than once a week, so maybe right now"},{"speaker":"[bryan_boorstein]","startTime":2197.72,"endTime":2201.16,"body":"you're doing an evidence based like upper lower upper lower split, And"},{"speaker":"[bryan_boorstein]","startTime":2201.24,"endTime":2204.52,"body":"you're just like man like. I Just don't enjoy this training right now, Et"},{"speaker":"[bryan_boorstein]","startTime":2204.6,"endTime":2209.48,"body":"cetera Like go to a bro split. Go do like a, a month of a broas split, or"},{"speaker":"[bryan_boorstein]","startTime":2209.88,"endTime":2213.4,"body":"even alternatively like, maybe just train less. So that was one thing, like"},{"speaker":"[bryan_boorstein]","startTime":2213.48,"endTime":2216.52,"body":"Aaron said, He's in a ru right now, but he's training three or four times a"},{"speaker":"[bryan_boorstein]","startTime":2216.52,"endTime":2219.64,"body":"week and he's having some of the best gains of his life because he's giving"},{"speaker":"[bryan_boorstein]","startTime":2219.88,"endTime":2224.12,"body":"himself the grace to recover. Um, and then that's motivating because even"},{"speaker":"[bryan_boorstein]","startTime":2224.2,"endTime":2227.32,"body":"though you're not training as often you go in, you're like I'm improving."},{"speaker":"[bryan_boorstein]","startTime":2227.48,"endTime":2229.56,"body":"That's super cool. Uh, So"},{"speaker":"[bryan_boorstein]","startTime":2230.6,"endTime":2233.0,"body":"my ruts back in the day in like two thousand"},{"speaker":"[bryan_boorstein]","startTime":2234.04,"endTime":2238.44,"body":"eight. My rots would send me to a new program so I remember I would jump"},{"speaker":"[bryan_boorstein]","startTime":2238.68,"endTime":2241.48,"body":"between max o T and then pyramid training. It would be like you know"},{"speaker":"[bryan_boorstein]","startTime":2241.56,"endTime":2245.0,"body":"fifteen, twelve, nine six type thing, and I would it be like Okay, I'm over"},{"speaker":"[bryan_boorstein]","startTime":2245.08,"endTime":2248.44,"body":"Maxo te. It's just too much heavy weight. I wa to go. Do you know a series"},{"speaker":"[bryan_boorstein]","startTime":2248.52,"endTime":2251.32,"body":"of of pyramid training and then I'd go do some of that and then I'd jump"},{"speaker":"[bryan_boorstein]","startTime":2251.4,"endTime":2255.24,"body":"back to maxo te or something like that? Um, so maybe changing up can help"},{"speaker":"[bryan_boorstein]","startTime":2256.36,"endTime":2260.44,"body":"the the way that I would handle this ten years later. Um, instead of two"},{"speaker":"[bryan_boorstein]","startTime":2260.52,"endTime":2263.88,"body":"thousand seven, now we're looking at like two thousand seventeen Is. I"},{"speaker":"[bryan_boorstein]","startTime":2263.96,"endTime":2267.64,"body":"would just lower frequency, like Aaron said, so the way that I would get"},{"speaker":"[bryan_boorstein]","startTime":2267.8,"endTime":2271.16,"body":"myself out of ruts back then would be just do two full body workouts a"},{"speaker":"[bryan_boorstein]","startTime":2271.16,"endTime":2274.36,"body":"week, and I would just do compound movements. I wouldn't do any arm work. I"},{"speaker":"[bryan_boorstein]","startTime":2274.36,"endTime":2277.32,"body":"would just go in and do like a pushpoll legs on one day, and then take a"},{"speaker":"[bryan_boorstein]","startTime":2277.32,"endTime":2280.44,"body":"few days off and do a pushpoll legs in the next day. So, um,"},{"speaker":"[bryan_boorstein]","startTime":2281.72,"endTime":2284.68,"body":"basically the three movements is what I'm saying, Like one push, one pull"},{"speaker":"[bryan_boorstein]","startTime":2284.84,"endTime":2288.28,"body":"in one legs. So basically that that's how I would get myself out of them."},{"speaker":"[bryan_boorstein]","startTime":2288.44,"endTime":2292.28,"body":"Uh, as far as resources. If you're listening to this podcast, you probably"},{"speaker":"[bryan_boorstein]","startTime":2292.36,"endTime":2295.64,"body":"know the resources that we would say. Like the and one guys, the three d,"},{"speaker":"[bryan_boorstein]","startTime":2295.62,"endTime":2296.62,"body":"M, j guys,"},{"speaker":"[bryan_boorstein]","startTime":2297.64,"endTime":2301.48,"body":"Um, I like you know, listening to the Revive Stronger podcast. They always"},{"speaker":"[bryan_boorstein]","startTime":2301.72,"endTime":2304.92,"body":"uh, good to hear them talk about stuff and their journey and stuff like"},{"speaker":"[bryan_boorstein]","startTime":2305.4,"endTime":2308.76,"body":"too. So I really like listening to other people's journeys and I've talked"},{"speaker":"[bryan_boorstein]","startTime":2308.84,"endTime":2312.68,"body":"to other people online about this too, But you know some of these people,"},{"speaker":"[bryan_boorstein]","startTime":2313.4,"endTime":2318.04,"body":"Um that I follow. I. I follow them even less sometimes for their training"},{"speaker":"[bryan_boorstein]","startTime":2318.2,"endTime":2320.84,"body":"knowledge, and more for just because I like following their journey and"},{"speaker":"[bryan_boorstein]","startTime":2320.62,"endTime":2321.62,"body":"like seeing"},{"speaker":"[bryan_boorstein]","startTime":2322.44,"endTime":2326.76,"body":"them work toward their goals and and how they're going about it. So um, so"},{"speaker":"[bryan_boorstein]","startTime":2326.92,"endTime":2328.6,"body":"anyways, things like that that might help."},{"speaker":"[aaron_straker]","startTime":2333.02,"endTime":2337.34,"body":"cool. Next, we have full body routines. Fatigue me too much for the final few"},{"speaker":"[aaron_straker]","startTime":2337.5,"endTime":2339.5,"body":"exercises. Should I switch up the order?"},{"speaker":"[bryan_boorstein]","startTime":2341.48,"endTime":2345.8,"body":"Yeah, uh, full body routines fatigue me for the final few exercises too,"},{"speaker":"[bryan_boorstein]","startTime":2346.2,"endTime":2350.44,"body":"but um, but I don't know that switching off the order is a good idea. So in"},{"speaker":"[bryan_boorstein]","startTime":2350.6,"endTime":2354.2,"body":"in theory, and what I would assume is that you're doing your compound"},{"speaker":"[bryan_boorstein]","startTime":2354.36,"endTime":2357.4,"body":"movements first, and then you're getting really tired and you're finding"},{"speaker":"[bryan_boorstein]","startTime":2357.56,"endTime":2361.0,"body":"that you don't want to do your like arms and abs and calves and stuff like"},{"speaker":"[bryan_boorstein]","startTime":2361.16,"endTime":2362.2,"body":"that, So"},{"speaker":"[bryan_boorstein]","startTime":2363.8,"endTime":2368.76,"body":"um, I, I don't think that doing your arm work and Ab work before your"},{"speaker":"[bryan_boorstein]","startTime":2368.84,"endTime":2372.12,"body":"compound movements is a good idea. You're just going to get significantly"},{"speaker":"[bryan_boorstein]","startTime":2372.28,"endTime":2375.56,"body":"less out of your out of your um, compound movements. However,"},{"speaker":"[bryan_boorstein]","startTime":2376.6,"endTime":2379.24,"body":"I do think that with a full body routine you do have a little bit of"},{"speaker":"[bryan_boorstein]","startTime":2379.24,"endTime":2383.0,"body":"freedom because if you're doing, say three full body workouts a week, you"},{"speaker":"[bryan_boorstein]","startTime":2383.16,"endTime":2386.92,"body":"could have two of them where you just focus on the compound movements. So"},{"speaker":"[bryan_boorstein]","startTime":2387.0,"endTime":2391.32,"body":"maybe you don't do the arms calves, abs and stuff right. So you'd have like"},{"speaker":"[bryan_boorstein]","startTime":2391.32,"endTime":2394.2,"body":"a day where it's like just part A through d or A through E. And you're"},{"speaker":"[bryan_boorstein]","startTime":2394.36,"endTime":2397.56,"body":"really just doing compound movements for the most part, And then you could"},{"speaker":"[bryan_boorstein]","startTime":2397.64,"endTime":2401.56,"body":"have one day where maybe you have like two compound movements and then you"},{"speaker":"[bryan_boorstein]","startTime":2401.72,"endTime":2406.12,"body":"have a whole bunch of like arms, abs and calve stuff. Um. so there is a lot"},{"speaker":"[bryan_boorstein]","startTime":2406.2,"endTime":2409.96,"body":"of freedom in ways that you can still put those exercises in a position"},{"speaker":"[bryan_boorstein]","startTime":2410.28,"endTime":2414.04,"body":"where they can receive intensity and focus without having to always do them"},{"speaker":"[bryan_boorstein]","startTime":2414.6,"endTime":2417.88,"body":"before the compound movements, which I think would have a kind of overall"},{"speaker":"[bryan_boorstein]","startTime":2417.96,"endTime":2420.92,"body":"negative effect on the amount of load that you can move, the amount of"},{"speaker":"[bryan_boorstein]","startTime":2421.48,"endTime":2424.52,"body":"focus that you can put into those movements and things like that. Um, not"},{"speaker":"[bryan_boorstein]","startTime":2424.6,"endTime":2427.48,"body":"to mention in the safety aspect of compound movements, just being a little"},{"speaker":"[bryan_boorstein]","startTime":2427.56,"endTime":2431.16,"body":"more dangerous. so I'm trying to do your squats at the end. If you're not"},{"speaker":"[bryan_boorstein]","startTime":2431.24,"endTime":2434.84,"body":"used to doing squots at the end could be a bad idea for you. Um, but I do"},{"speaker":"[bryan_boorstein]","startTime":2434.92,"endTime":2437.64,"body":"think you have some freedom there. And then alternatively, you could just"},{"speaker":"[bryan_boorstein]","startTime":2437.72,"endTime":2442.36,"body":"not follow a full body routine Because if like I like, I find every time"},{"speaker":"[bryan_boorstein]","startTime":2442.44,"endTime":2446.36,"body":"I've done full body routines If I'm trying to do it in like a body building"},{"speaker":"[bryan_boorstein]","startTime":2446.52,"endTime":2447.64,"body":"form and not a um,"},{"speaker":"[bryan_boorstein]","startTime":2449.08,"endTime":2452.6,"body":"I call it maintenance, but kind of like a strength focus type thing. Any"},{"speaker":"[bryan_boorstein]","startTime":2452.76,"endTime":2455.8,"body":"time I try to do a full body bodybuilding routine, it's the same thing"},{"speaker":"[bryan_boorstein]","startTime":2455.88,"endTime":2458.92,"body":"like. By the time you get to the small stuff at the end, there's just no"},{"speaker":"[bryan_boorstein]","startTime":2459.0,"endTime":2462.28,"body":"energy and focus for it and you just end up wanting to skip it because"},{"speaker":"[bryan_boorstein]","startTime":2462.6,"endTime":2466.84,"body":"shit, your arms already got hit with all your benching and pull downs. So"},{"speaker":"[bryan_boorstein]","startTime":2467.08,"endTime":2468.52,"body":"anyway, those are my thoughts."},{"speaker":"[aaron_straker]","startTime":2471.08,"endTime":2472.08,"body":"Answerectly?"},{"speaker":"[bryan_boorstein]","startTime":2472.52,"endTime":2475.56,"body":"Cool. Well, I'm going to toss this next one over to you because"},{"speaker":"[bryan_boorstein]","startTime":2476.9,"endTime":2477.9,"body":"yeah, justcause,"},{"speaker":"[bryan_boorstein]","startTime":2478.84,"endTime":2482.68,"body":"how to get over a break up, Eraron, Did you know that we are now"},{"speaker":"[bryan_boorstein]","startTime":2483.88,"endTime":2488.36,"body":"official breakup artists here? the chemistry was amazing and three months"},{"speaker":"[bryan_boorstein]","startTime":2488.52,"endTime":2492.04,"body":"later I am worse off. That is the question. There's actually not a question"},{"speaker":"[bryan_boorstein]","startTime":2492.28,"endTime":2494.76,"body":"mark that the how to get over a break upp. is the question. Marark. the"},{"speaker":"[bryan_boorstein]","startTime":2494.76,"endTime":2497.88,"body":"chemistry was amazing and three months later I'm worse off Is the uh, the"},{"speaker":"[bryan_boorstein]","startTime":2498.04,"endTime":2499.64,"body":"information? So what do you do with that"},{"speaker":"[aaron_straker]","startTime":2500.46,"endTime":2503.02,"body":"do you know if this question was from male or female?"},{"speaker":"[bryan_boorstein]","startTime":2502.9,"endTime":2503.9,"body":"Ooh?"},{"speaker":"[aaron_straker]","startTime":2504.28,"endTime":2505.28,"body":"Do you remember?"},{"speaker":"[bryan_boorstein]","startTime":2505.32,"endTime":2508.28,"body":"I can check. How about that Ickro quick?"},{"speaker":"[aaron_straker]","startTime":2508.22,"endTime":2509.74,"body":"I don't think it's necessary. Okay,"},{"speaker":"[bryan_boorstein]","startTime":2509.34,"endTime":2510.34,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":2509.9,"endTime":2512.86,"body":"so I was going to take it there. There's a joke where I'm going to take it in"},{"speaker":"[aaron_straker]","startTime":2513.02,"endTime":2517.82,"body":"a serious way. So the joke you just bury your barrier moions in the gym."},{"speaker":"[aaron_straker]","startTime":2518.06,"endTime":2521.34,"body":"getting super jack so that you could throw it in that person's face and show"},{"speaker":"[aaron_straker]","startTime":2521.5,"endTime":2526.3,"body":"them what they're missing. But the joke was, I was assuming this question was"},{"speaker":"[aaron_straker]","startTime":2526.46,"endTime":2529.34,"body":"coming from a male. but the only thing that's going to happen is other guys"},{"speaker":"[aaron_straker]","startTime":2529.42,"endTime":2532.94,"body":"are going to be like, Oh sick gasb. and the girls just don't fucking care. Is"},{"speaker":"[aaron_straker]","startTime":2533.02,"endTime":2534.46,"body":"what we ultimately realzed."},{"speaker":"[aaron_straker]","startTime":2535.9,"endTime":2540.46,"body":"the serious way I'm going to answer this question is, I would recommend"},{"speaker":"[aaron_straker]","startTime":2540.78,"endTime":2542.3,"body":"either a breakup coach."},{"speaker":"[aaron_straker]","startTime":2543.42,"endTime":2546.54,"body":"This is a very real thing. There is people out there who do very well make a"},{"speaker":"[aaron_straker]","startTime":2546.28,"endTime":2547.28,"body":"great living"},{"speaker":"[aaron_straker]","startTime":2547.98,"endTime":2551.98,"body":"helping people in situations like this, or just go see some therapy. Go get a"},{"speaker":"[aaron_straker]","startTime":2552.06,"endTime":2556.94,"body":"therapist and and help talk through the the feelings you have around it. So I"},{"speaker":"[aaron_straker]","startTime":2557.02,"endTime":2560.78,"body":"would recommend you know both of those hundred percent, because it's three"},{"speaker":"[aaron_straker]","startTime":2560.86,"endTime":2564.38,"body":"months later you say you're worse off someone one can out there can help you"},{"speaker":"[aaron_straker]","startTime":2564.46,"endTime":2567.5,"body":"with that, And it could be something that you discover something pretty big"},{"speaker":"[aaron_straker]","startTime":2567.74,"endTime":2572.14,"body":"about yourself which will help you with future relationships. Just becoming"},{"speaker":"[aaron_straker]","startTime":2572.3,"endTime":2576.54,"body":"more confident in what you bring to the table or any kind, of, maybe, uh,"},{"speaker":"[aaron_straker]","startTime":2577.18,"endTime":2581.98,"body":"some, some like ill perceptions of self is basically what I want to say, so"},{"speaker":"[aaron_straker]","startTime":2582.14,"endTime":2586.3,"body":"ask for some help. There are tons of people out there to do it. Uh, I know of"},{"speaker":"[aaron_straker]","startTime":2586.46,"endTime":2590.14,"body":"two through my girlfriend, Jen, because she's had them as clients of her"},{"speaker":"[aaron_straker]","startTime":2590.38,"endTime":2594.7,"body":"nutrition. So Um, if person out there submitted this question, If you, if you"},{"speaker":"[aaron_straker]","startTime":2594.78,"endTime":2597.82,"body":"listen to this piing me, I can help point you in the right direction. For"},{"speaker":"[aaron_straker]","startTime":2597.44,"endTime":2598.44,"body":"sure."},{"speaker":"[bryan_boorstein]","startTime":2599.56,"endTime":2604.92,"body":"e. yeah, I have. Uh, I've been with him since I was twenty two years old. I"},{"speaker":"[bryan_boorstein]","startTime":2605.0,"endTime":2609.0,"body":"think so, maybe twenty three, but that's like sixteen or seventeen years"},{"speaker":"[bryan_boorstein]","startTime":2609.24,"endTime":2614.12,"body":"now. So I, it's been a really long time since I've had a break up. Um. I"},{"speaker":"[bryan_boorstein]","startTime":2614.2,"endTime":2618.92,"body":"can just say that for me, I do remember. in college, Um, it really helped"},{"speaker":"[bryan_boorstein]","startTime":2619.16,"endTime":2623.96,"body":"to just throw myself into something that allowed me to stay occupied. and"},{"speaker":"[bryan_boorstein]","startTime":2624.12,"endTime":2628.36,"body":"in college it was. It was a mix of training and video games. So so maybe"},{"speaker":"[bryan_boorstein]","startTime":2628.6,"endTime":2630.36,"body":"there's like an adult version of that now?"},{"speaker":"[aaron_straker]","startTime":2630.86,"endTime":2632.38,"body":"Yeah, I, I will say, the last"},{"speaker":"[aaron_straker]","startTime":2633.74,"endTime":2637.26,"body":"the breakup I went through, I literally just buried myself in the gym. It's"},{"speaker":"[aaron_straker]","startTime":2637.5,"endTime":2641.9,"body":"it's it. What's what allowed my relationship with Uh Cross fit to really"},{"speaker":"[aaron_straker]","startTime":2642.06,"endTime":2646.06,"body":"flourish, And I literally just buried myself in the gym and went seven days a"},{"speaker":"[aaron_straker]","startTime":2645.6,"endTime":2646.6,"body":"week."},{"speaker":"[aaron_straker]","startTime":2647.66,"endTime":2650.22,"body":"It worked out, you know, Uh, overtime. but"},{"speaker":"[bryan_boorstein]","startTime":2647.88,"endTime":2651.64,"body":"Yeah, I mean, it's healthier probably than than dealing with the emotions"},{"speaker":"[bryan_boorstein]","startTime":2651.62,"endTime":2652.62,"body":"of the breakup. So"},{"speaker":"[aaron_straker]","startTime":2652.52,"endTime":2653.52,"body":"yep,"},{"speaker":"[bryan_boorstein]","startTime":2653.32,"endTime":2657.96,"body":"um, let's see what do we got here? Best way to optimize upper body training"},{"speaker":"[bryan_boorstein]","startTime":2658.12,"endTime":2662.12,"body":"when you can't train lower body with a broken leg. Do you want to take a"},{"speaker":"[bryan_boorstein]","startTime":2661.98,"endTime":2662.98,"body":"stap at it?"},{"speaker":"[aaron_straker]","startTime":2662.62,"endTime":2668.06,"body":"I will take a step at this. So what we have here is a shift in recovery"},{"speaker":"[aaron_straker]","startTime":2667.96,"endTime":2668.96,"body":"capacity"},{"speaker":"[bryan_boorstein]","startTime":2668.66,"endTime":2669.66,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2668.94,"endTime":2673.26,"body":"because you will not be training your legs which have a large amount of"},{"speaker":"[aaron_straker]","startTime":2673.82,"endTime":2677.82,"body":"systemic fatigue, and that sort of thing, you can basically just take all of"},{"speaker":"[aaron_straker]","startTime":2677.9,"endTime":2682.3,"body":"the calories you're eating and you sleep and just shove that towards upper"},{"speaker":"[aaron_straker]","startTime":2682.46,"endTime":2686.46,"body":"body recovery. So what you could do here is just take a pretty high"},{"speaker":"[aaron_straker]","startTime":2686.78,"endTime":2692.38,"body":"frequencyper body approach, So I mean, you could probably just do like two"},{"speaker":"[aaron_straker]","startTime":2692.54,"endTime":2694.7,"body":"muscles per day, or even just ru"},{"speaker":"[aaron_straker]","startTime":2695.9,"endTime":2699.66,"body":"a split, but much more frequent and just crank up the volume on your upper"},{"speaker":"[aaron_straker]","startTime":2699.82,"endTime":2703.74,"body":"body So that'sly what I would recommend doing in the scenario. What do you"},{"speaker":"[aaron_straker]","startTime":2703.36,"endTime":2704.36,"body":"think?"},{"speaker":"[bryan_boorstein]","startTime":2704.36,"endTime":2707.56,"body":"Yeah, For sure, I, we're on the same the same wave length here. I think"},{"speaker":"[bryan_boorstein]","startTime":2707.64,"endTime":2711.24,"body":"that the way you do the upper body is splitting it into pushing pole so"},{"speaker":"[bryan_boorstein]","startTime":2711.24,"endTime":2716.36,"body":"that there's as little crossover as possible, Um. between between those"},{"speaker":"[bryan_boorstein]","startTime":2716.52,"endTime":2719.64,"body":"days and then essentially you could just go back to back days. Um, take a"},{"speaker":"[bryan_boorstein]","startTime":2719.72,"endTime":2723.64,"body":"rest day whenever you feel like you need it. You know, Um. I do think that"},{"speaker":"[bryan_boorstein]","startTime":2723.8,"endTime":2729.48,"body":"there is some value in training your good leg if possible. studies have"},{"speaker":"[bryan_boorstein]","startTime":2729.56,"endTime":2734.84,"body":"shown that there is actually like increased uh benefit to the broken leg"},{"speaker":"[bryan_boorstein]","startTime":2735.32,"endTime":2740.2,"body":"when you train the good leg. Um, and those are both coordination and"},{"speaker":"[bryan_boorstein]","startTime":2741.64,"endTime":2745.32,"body":"healing based, I believe. Although I, I'm not a hundred percent sure on the"},{"speaker":"[bryan_boorstein]","startTime":2745.32,"endTime":2748.6,"body":"healing Pa base side it does, it does help with coordination piece. Um,"},{"speaker":"[bryan_boorstein]","startTime":2749.88,"endTime":2753.24,"body":"so so I would definitely do that like if you can. you know. Obviously, if"},{"speaker":"[bryan_boorstein]","startTime":2753.32,"endTime":2756.36,"body":"you have a broken leg you can't be doing like single like squats. Um, that"},{"speaker":"[bryan_boorstein]","startTime":2756.44,"endTime":2761.24,"body":"would not be safe. However, you can go into a uh, leg curl leg extension,"},{"speaker":"[bryan_boorstein]","startTime":2761.4,"endTime":2767.56,"body":"and possibly even a single leg press um machine. if that leg is able to get"},{"speaker":"[bryan_boorstein]","startTime":2767.72,"endTime":2771.08,"body":"out of the way and allow you to do single leg working there. So, um, if"},{"speaker":"[bryan_boorstein]","startTime":2771.16,"endTime":2775.4,"body":"that's the case and you can train that other leg, then I would, um with a"},{"speaker":"[bryan_boorstein]","startTime":2775.48,"endTime":2779.08,"body":"little bit of volume. You know, maybe it's like you follow a push pule"},{"speaker":"[bryan_boorstein]","startTime":2779.8,"endTime":2783.96,"body":"single leg rest split or something like that, and you just rotate through"},{"speaker":"[bryan_boorstein]","startTime":2784.12,"endTime":2786.44,"body":"that like that, so that would probably be the way I' handle it"},{"speaker":"[aaron_straker]","startTime":2787.42,"endTime":2791.18,"body":"Yeah, the last thing I would say there is you can get. It can be pretty cool"},{"speaker":"[aaron_straker]","startTime":2791.42,"endTime":2796.38,"body":"when you are really just prioritizing stuff. So, um, I never broke my leg,"},{"speaker":"[aaron_straker]","startTime":2796.62,"endTime":2800.7,"body":"but I did have a cast on from from an Achilles rupture and I remember I just"},{"speaker":"[aaron_straker]","startTime":2800.78,"endTime":2805.74,"body":"did a shit ton. This was back in my cross Fi days of pull ups in handstand"},{"speaker":"[aaron_straker]","startTime":2805.9,"endTime":2810.06,"body":"pushups, and I remember I could do like twelve strict cheest de baar pull"},{"speaker":"[aaron_straker]","startTime":2810.22,"endTime":2814.3,"body":"upps, a like. By the time that my cast was a golf and I could start using my"},{"speaker":"[aaron_straker]","startTime":2814.3,"endTime":2817.9,"body":"leg again So you can. You can do some pretty cool stuff just by hyperfousing"},{"speaker":"[aaron_straker]","startTime":2818.04,"endTime":2819.04,"body":"on there, So definitely"},{"speaker":"[bryan_boorstein]","startTime":2818.54,"endTime":2819.54,"body":"y"},{"speaker":"[aaron_straker]","startTime":2819.34,"endTime":2823.42,"body":"don't try and be as as optimistic as you can and know that you can make some"},{"speaker":"[aaron_straker]","startTime":2823.5,"endTime":2826.94,"body":"pretty cool. different types of gains. Uh, With the limitations you do have"},{"speaker":"[bryan_boorstein]","startTime":2827.72,"endTime":2830.84,"body":"philosophically. That's actually like. One of my favorite things about"},{"speaker":"[bryan_boorstein]","startTime":2831.0,"endTime":2835.08,"body":"training is the way that it teaches you or allows you to find optimism,"},{"speaker":"[bryan_boorstein]","startTime":2835.32,"endTime":2839.56,"body":"even like really so crushing situations where I imagine if you didn't have"},{"speaker":"[bryan_boorstein]","startTime":2839.64,"endTime":2843.48,"body":"training and you broke your leg and you just like now, I'm just going to"},{"speaker":"[bryan_boorstein]","startTime":2843.48,"endTime":2845.32,"body":"sit here and like be depressed for six months."},{"speaker":"[bryan_boorstein]","startTime":2847.32,"endTime":2853.56,"body":"For me, I find that training allows me to find positivity and creativity in"},{"speaker":"[bryan_boorstein]","startTime":2853.48,"endTime":2856.68,"body":"in a lot of places in life. Right otherwise, wouldn't"},{"speaker":"[aaron_straker]","startTime":2858.24,"endTime":2859.24,"body":"agreed."},{"speaker":"[bryan_boorstein]","startTime":2862.84,"endTime":2866.28,"body":"how do you assess how you're recovering and when you need to take a rest,"},{"speaker":"[bryan_boorstein]","startTime":2866.46,"endTime":2867.46,"body":"Sta, instead of train."},{"speaker":"[aaron_straker]","startTime":2868.54,"endTime":2872.46,"body":"You listen to your body. this one's this one's really really interesting. so"},{"speaker":"[aaron_straker]","startTime":2872.24,"endTime":2873.24,"body":"I think"},{"speaker":"[aaron_straker]","startTime":2874.38,"endTime":2878.94,"body":"and I have been here. I know from from personal. If this is one of the"},{"speaker":"[aaron_straker]","startTime":2879.02,"endTime":2883.02,"body":"reasons why I'm a super super big fan of being objective in tracking your"},{"speaker":"[aaron_straker]","startTime":2883.1,"endTime":2886.62,"body":"metrics for for workouts, you know, week to week and stuff like that, Because"},{"speaker":"[aaron_straker]","startTime":2886.86,"endTime":2890.22,"body":"if you're not progressing, this might be one that you're not you know, giving"},{"speaker":"[aaron_straker]","startTime":2890.38,"endTime":2893.74,"body":"yourself ale recovery time, or if you're like training a muscle that's still"},{"speaker":"[aaron_straker]","startTime":2893.98,"endTime":2897.02,"body":"pretty sore. Um, this is another one where you will. Probably,"},{"speaker":"[aaron_straker]","startTime":2898.38,"endTime":2901.98,"body":"I't say, probably you will do better off from adding an extra recovery day in"},{"speaker":"[aaron_straker]","startTime":2902.06,"endTime":2906.54,"body":"there. If you're someone who feels like you, you're always super super"},{"speaker":"[aaron_straker]","startTime":2906.78,"endTime":2909.98,"body":"recover, and you never need a restta, don't"},{"speaker":"[aaron_straker]","startTime":2911.26,"endTime":2912.54,"body":"I don't say this to sound like"},{"speaker":"[aaron_straker]","startTime":2914.06,"endTime":2916.78,"body":"you're probably not pushing yourself hard enough."},{"speaker":"[aaron_straker]","startTime":2917.9,"endTime":2920.22,"body":"So are takes on it. Bri. What do you think?"},{"speaker":"[bryan_boorstein]","startTime":2921.16,"endTime":2925.64,"body":"Yeah, I. I. I talk about this a lot, but I tend to use motivation as the"},{"speaker":"[bryan_boorstein]","startTime":2925.72,"endTime":2930.52,"body":"main piece. Like if I want to work out, then I work out and I'm excited"},{"speaker":"[bryan_boorstein]","startTime":2930.68,"endTime":2934.44,"body":"about it. And if I don't want to work out, it's very rare that I will make"},{"speaker":"[bryan_boorstein]","startTime":2934.76,"endTime":2939.56,"body":"myself go work out unless I know that Like the next day or two I'm going to"},{"speaker":"[bryan_boorstein]","startTime":2939.56,"endTime":2942.6,"body":"be super busy. We'reing me on vacation. Something's going to be happening"},{"speaker":"[bryan_boorstein]","startTime":2942.68,"endTime":2945.96,"body":"and like I can't work out. Um, but those are really the only times that I"},{"speaker":"[bryan_boorstein]","startTime":2946.04,"endTime":2949.56,"body":"won't just listen to my body take a rest day and then and then come in and"},{"speaker":"[bryan_boorstein]","startTime":2949.64,"endTime":2954.04,"body":"hit it the next day. So um, I think that that's kind of. It's kind of an"},{"speaker":"[bryan_boorstein]","startTime":2954.12,"endTime":2958.44,"body":"unfair answer. Because it, it, it assumes that you are as motivated as I am"},{"speaker":"[bryan_boorstein]","startTime":2958.68,"endTime":2962.92,"body":"inherently, and you may be part of that audience that has to get yourself"},{"speaker":"[bryan_boorstein]","startTime":2963.32,"endTime":2966.92,"body":"excited to go to the gym like you have to kind of push yourself. and in"},{"speaker":"[bryan_boorstein]","startTime":2967.08,"endTime":2971.48,"body":"which case you can't just utilize your your internal drive, and in that"},{"speaker":"[bryan_boorstein]","startTime":2971.18,"endTime":2972.18,"body":"case"},{"speaker":"[bryan_boorstein]","startTime":2973.48,"endTime":2976.12,"body":"I would just make sure that you're probably hitting you know three days a"},{"speaker":"[bryan_boorstein]","startTime":2976.12,"endTime":2979.0,"body":"week. I think if you're hitting three days a week and then don't force"},{"speaker":"[bryan_boorstein]","startTime":2979.16,"endTime":2982.28,"body":"yourself to to go more than that, it's probably a pretty good safe place to"},{"speaker":"[bryan_boorstein]","startTime":2981.9,"endTime":2982.9,"body":"be."},{"speaker":"[bryan_boorstein]","startTime":2984.04,"endTime":2988.92,"body":"Um, this is an interesting question so there's no context so I, I'm just"},{"speaker":"[bryan_boorstein]","startTime":2989.0,"endTime":2991.88,"body":"going to give one quick answer and then I'll pass it over to you. But the"},{"speaker":"[bryan_boorstein]","startTime":2992.04,"endTime":2997.8,"body":"question is reverse or recovery, diet, and I would say that it depends how"},{"speaker":"[bryan_boorstein]","startTime":2997.88,"endTime":2999.48,"body":"lean you're getting. What do you say?"},{"speaker":"[aaron_straker]","startTime":3001.42,"endTime":3004.94,"body":"I love this question Because this is something I've been thinking about so"},{"speaker":"[aaron_straker]","startTime":3005.1,"endTime":3010.62,"body":"much and I am starting to really foster my thoughts around the specific"},{"speaker":"[aaron_straker]","startTime":3010.78,"endTime":3014.46,"body":"context of it, so this is going to be my first public stab. Here we go."},{"speaker":"[aaron_straker]","startTime":3016.06,"endTime":3022.46,"body":"A reverse diet is necessary to prepare you for a calorie deficit. In in"},{"speaker":"[aaron_straker]","startTime":3022.54,"endTime":3026.38,"body":"certain context, it's not always a hundred percent required, but in general"},{"speaker":"[aaron_straker]","startTime":3026.78,"endTime":3032.38,"body":"uses you use a reverse diet to prepare you for a calorie deficit. You use a"},{"speaker":"[aaron_straker]","startTime":3032.48,"endTime":3033.48,"body":"recovery diet"},{"speaker":"[aaron_straker]","startTime":3034.7,"endTime":3041.26,"body":"to recover from a calorie deficit. So one is kind of on the back end. One is"},{"speaker":"[aaron_straker]","startTime":3041.42,"endTime":3043.26,"body":"kind of on the front end, so"},{"speaker":"[aaron_straker]","startTime":3044.12,"endTime":3045.12,"body":"generally"},{"speaker":"[aaron_straker]","startTime":3045.98,"endTime":3051.34,"body":"you need a recovery diet to help reestablish either endcrine function at a at"},{"speaker":"[aaron_straker]","startTime":3051.34,"endTime":3056.22,"body":"a higher level metabolic function or the the kind of general adaptations that"},{"speaker":"[aaron_straker]","startTime":3056.22,"endTime":3060.86,"body":"occur when you are at a calorie deficit, For for a prolonged period of time"},{"speaker":"[aaron_straker]","startTime":3061.34,"endTime":3066.38,"body":"you'll generally use a recovered or a reverse diet when people have in maybe"},{"speaker":"[aaron_straker]","startTime":3066.94,"endTime":3071.82,"body":"some degree of quote unquote calorie deficit, but really just underfeeding"},{"speaker":"[aaron_straker]","startTime":3071.98,"endTime":3075.1,"body":"calorie deficit without the benefits of the calorie deficit, like the fat"},{"speaker":"[aaron_straker]","startTime":3075.26,"endTime":3079.26,"body":"loss and looking bat type of thing, or their lifestyle has. Just been not"},{"speaker":"[aaron_straker]","startTime":3079.5,"endTime":3083.42,"body":"very conducive in their moving into this healthy lifestyle. So you are using"},{"speaker":"[aaron_straker]","startTime":3083.58,"endTime":3088.78,"body":"that to prepare them get them to a place to where then you can leverage a"},{"speaker":"[aaron_straker]","startTime":3088.86,"endTime":3093.42,"body":"proper calorie deficit to elicit the fat loss effect That you want. The"},{"speaker":"[aaron_straker]","startTime":3093.5,"endTime":3097.34,"body":"recovery diet would be on the opposite coming out of the bottom and helping"},{"speaker":"[aaron_straker]","startTime":3097.5,"endTime":3101.66,"body":"restore you back to a better. more. Um, you know, hormonally and"},{"speaker":"[aaron_straker]","startTime":3101.82,"endTime":3106.38,"body":"metabolically efficient or I, I guess I should say inefficient place. While"},{"speaker":"[aaron_straker]","startTime":3106.54,"endTime":3110.46,"body":"you keep all that fat loss that you just worked your ass off for"},{"speaker":"[bryan_boorstein]","startTime":3111.8,"endTime":3115.0,"body":"Yeah, in the beginning I said, depends how lean you're getting so ill. Give"},{"speaker":"[bryan_boorstein]","startTime":3115.08,"endTime":3119.88,"body":"an example here, and I think' iterate it pretty well illustrated. So I did"},{"speaker":"[bryan_boorstein]","startTime":3120.04,"endTime":3125.16,"body":"my diet recently down to one eighty two, which was lean but not like super"},{"speaker":"[bryan_boorstein]","startTime":3125.78,"endTime":3126.78,"body":"unhealthily,"},{"speaker":"[bryan_boorstein]","startTime":3127.96,"endTime":3132.28,"body":"and so in that case I think the right approach would be to reverse diet out"},{"speaker":"[bryan_boorstein]","startTime":3132.28,"endTime":3135.88,"body":"of it, where I essentially get up to the high, one eighties or one ninety,"},{"speaker":"[bryan_boorstein]","startTime":3135.96,"endTime":3139.16,"body":"at which point I would then die it down to like what would be. Staage. Lean"},{"speaker":"[bryan_boorstein]","startTime":3139.4,"endTime":3143.08,"body":"at like one seventy or something like that, And then once I get down to one"},{"speaker":"[bryan_boorstein]","startTime":3143.24,"endTime":3147.88,"body":"seventy, then I need to recovery diet out of one seventy, Um, to get back"},{"speaker":"[bryan_boorstein]","startTime":3148.12,"endTime":3151.96,"body":"up into the one eighties as quickly as possible, whereas the the di, the"},{"speaker":"[bryan_boorstein]","startTime":3151.96,"endTime":3155.4,"body":"reverse di, from one eighty two to one ninety, Essentially to set me up for"},{"speaker":"[bryan_boorstein]","startTime":3155.48,"endTime":3157.32,"body":"that really long diet down to one seventy,"},{"speaker":"[bryan_boorstein]","startTime":3160.36,"endTime":3164.68,"body":"Um, in a super sett, Do we start with the short or lengthen movement first?"},{"speaker":"[bryan_boorstein]","startTime":3164.58,"endTime":3165.58,"body":"And why?"},{"speaker":"[aaron_straker]","startTime":3166.14,"endTime":3167.66,"body":"that, you're going to have to answer the sub."},{"speaker":"[bryan_boorstein]","startTime":3168.28,"endTime":3171.8,"body":"so it it? It depends what you're trying to achieve. I mean the, the, the Y"},{"speaker":"[bryan_boorstein]","startTime":3172.04,"endTime":3176.28,"body":"is the more important part of that question. So the second movement in a"},{"speaker":"[bryan_boorstein]","startTime":3176.36,"endTime":3180.04,"body":"same muscle group super set is going to be the one that achieves the"},{"speaker":"[bryan_boorstein]","startTime":3180.12,"endTime":3184.12,"body":"majority of the stimulus. So as an example, if you're going from a cable"},{"speaker":"[bryan_boorstein]","startTime":3184.44,"endTime":3189.88,"body":"crossover type movement into a bench press type movement, it is going to be"},{"speaker":"[bryan_boorstein]","startTime":3190.78,"endTime":3191.78,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3192.36,"endTime":3195.24,"body":"Uh. The bench press is going receive more of the stimulus, so you're"},{"speaker":"[bryan_boorstein]","startTime":3195.32,"endTime":3199.16,"body":"getting it more of the lengthened overload stimulus. Whereas, if you went"},{"speaker":"[bryan_boorstein]","startTime":3199.4,"endTime":3203.56,"body":"from bench press into cable crossover, you would get more of the shortened"},{"speaker":"[bryan_boorstein]","startTime":3203.8,"endTime":3208.12,"body":"overload stimulus. So it depends what you're trying to achieve. In what"},{"speaker":"[bryan_boorstein]","startTime":3208.68,"endTime":3213.24,"body":"place of the training year this objective exists, and then you determine"},{"speaker":"[bryan_boorstein]","startTime":3213.72,"endTime":3215.88,"body":"Uh, which one you should use for that purpose."},{"speaker":"[aaron_straker]","startTime":3218.54,"endTime":3223.18,"body":"If you to make that super simple. What do you think? What do you think?"},{"speaker":"[aaron_straker]","startTime":3223.42,"endTime":3228.3,"body":"Which, which of the two do you think would exist in the most widely proper"},{"speaker":"[aaron_straker]","startTime":3228.24,"endTime":3229.24,"body":"context?"},{"speaker":"[bryan_boorstein]","startTime":3229.46,"endTime":3230.46,"body":"Yeah, so"},{"speaker":"[bryan_boorstein]","startTime":3231.4,"endTime":3236.68,"body":"I think that the idea of if if your goal is hyperchphy, the idea of of"},{"speaker":"[bryan_boorstein]","startTime":3236.76,"endTime":3240.52,"body":"having the lengthened overload be the more prominent overload, meaning that"},{"speaker":"[bryan_boorstein]","startTime":3240.6,"endTime":3244.92,"body":"you would go from cable cross over to to bench press. Uh, would be the more"},{"speaker":"[bryan_boorstein]","startTime":3245.08,"endTime":3250.68,"body":"applicable use for a high pertphy phase, but in a a metabolic phase, Uh,"},{"speaker":"[bryan_boorstein]","startTime":3250.92,"endTime":3254.28,"body":"you would want to have the short overload be the second movement because it"},{"speaker":"[bryan_boorstein]","startTime":3254.28,"endTime":3257.96,"body":"would receive more of the stimulus. So it, it kind of goes back to that"},{"speaker":"[bryan_boorstein]","startTime":3258.2,"endTime":3260.52,"body":"that to that phasic idea, Um."},{"speaker":"[bryan_boorstein]","startTime":3261.56,"endTime":3265.96,"body":"However, there's also the idea of one of those two two options being pre"},{"speaker":"[bryan_boorstein]","startTime":3266.12,"endTime":3270.36,"body":"exhaust, and the other one post exhaust, so that kind of plays into that"},{"speaker":"[bryan_boorstein]","startTime":3270.52,"endTime":3274.52,"body":"equation as well. um. So I'm trying to think of an of of a"},{"speaker":"[bryan_boorstein]","startTime":3276.36,"endTime":3281.24,"body":"example that's different where Um. the short overload movement could be the"},{"speaker":"[bryan_boorstein]","startTime":3281.32,"endTime":3286.12,"body":"compound movement and the lengthened movement would be the. the. Um. Okay,"},{"speaker":"[bryan_boorstein]","startTime":3286.36,"endTime":3290.12,"body":"so what if you went from? like say dumbbell fly, Because now the isolation"},{"speaker":"[bryan_boorstein]","startTime":3290.28,"endTime":3293.16,"body":"movement is lengthened instead of the crossover where the isolation"},{"speaker":"[bryan_boorstein]","startTime":3293.4,"endTime":3297.56,"body":"movement is shortened. So you go from Dumbbell fly, and then you go into a"},{"speaker":"[bryan_boorstein]","startTime":3297.64,"endTime":3302.12,"body":"a cable press which is essentially like a short overloaded chest movement."},{"speaker":"[bryan_boorstein]","startTime":3302.76,"endTime":3307.96,"body":"Then now you have, Uh, you could you could do so you. you could do the fly"},{"speaker":"[bryan_boorstein]","startTime":3307.82,"endTime":3308.82,"body":"second."},{"speaker":"[bryan_boorstein]","startTime":3309.56,"endTime":3313.24,"body":"So the fly would be the lengthen movement and you would do that second so"},{"speaker":"[bryan_boorstein]","startTime":3313.32,"endTime":3316.68,"body":"you could get the isolation movement second, but still get the the length"},{"speaker":"[bryan_boorstein]","startTime":3316.84,"endTime":3320.04,"body":"and overload that you're going for. So actually, that's where exercise"},{"speaker":"[bryan_boorstein]","startTime":3320.44,"endTime":3323.16,"body":"selection might play an important piece, too, because like in my general"},{"speaker":"[bryan_boorstein]","startTime":3323.64,"endTime":3327.48,"body":"programs, I use a fly and a crossover interchangeably because they're both"},{"speaker":"[bryan_boorstein]","startTime":3327.64,"endTime":3329.16,"body":"isolation cheests movements."},{"speaker":"[bryan_boorstein]","startTime":3330.2,"endTime":3334.12,"body":"Because I, I don't know if someone has access to a commercial gym or two"},{"speaker":"[bryan_boorstein]","startTime":3334.28,"endTime":3338.36,"body":"cable stations for that matter, so I have to give that option. So to me in"},{"speaker":"[bryan_boorstein]","startTime":3338.44,"endTime":3343.32,"body":"my mind I'm making the decision that it is more important that this person"},{"speaker":"[bryan_boorstein]","startTime":3343.56,"endTime":3347.8,"body":"does an isolation chess movement. Then it is that I'm trying to chase a"},{"speaker":"[bryan_boorstein]","startTime":3347.8,"endTime":3351.08,"body":"length under a shortened overload, right, Um. And so that's where things"},{"speaker":"[bryan_boorstein]","startTime":3351.24,"endTime":3354.28,"body":"can kind of get complicated, because yes, they're both isolation movements,"},{"speaker":"[bryan_boorstein]","startTime":3354.36,"endTime":3357.32,"body":"but they do overload the muscle at different positions, so whether someone"},{"speaker":"[bryan_boorstein]","startTime":3357.64,"endTime":3362.28,"body":"chooses a fly or a crossover does in a small way impact the stimulus"},{"speaker":"[bryan_boorstein]","startTime":3362.44,"endTime":3365.16,"body":"they're going to get from that movement And that's just kind of the way"},{"speaker":"[bryan_boorstein]","startTime":3365.24,"endTime":3367.08,"body":"that it is in a general program. you know,"},{"speaker":"[aaron_straker]","startTime":3367.98,"endTime":3371.02,"body":"I'm really glad I brought up that that secondary part be cause you answer"},{"speaker":"[aaron_straker]","startTime":3371.2,"endTime":3372.2,"body":"that very very well"},{"speaker":"[bryan_boorstein]","startTime":3372.3,"endTime":3373.3,"body":"cool, cool."},{"speaker":"[aaron_straker]","startTime":3375.52,"endTime":3376.52,"body":"cable machines."},{"speaker":"[aaron_straker]","startTime":3377.82,"endTime":3382.14,"body":"Does it get harder or easier as you move closer to the cable stack?"},{"speaker":"[bryan_boorstein]","startTime":3383.0,"endTime":3387.4,"body":"Yeah, so it should get easier as you move closer to the cable stack. Um, a"},{"speaker":"[bryan_boorstein]","startTime":3387.48,"endTime":3391.96,"body":"perfect example of that is when we did the Y raises it, and one that we"},{"speaker":"[bryan_boorstein]","startTime":3392.12,"endTime":3395.24,"body":"would start further back and basically go to failure. And then you would"},{"speaker":"[bryan_boorstein]","startTime":3395.32,"endTime":3398.44,"body":"take like two steps in and you'd be able to get a couple more reps. so that"},{"speaker":"[bryan_boorstein]","startTime":3398.46,"endTime":3399.46,"body":"would be the answer there."},{"speaker":"[aaron_straker]","startTime":3401.24,"endTime":3402.24,"body":"Do you know"},{"speaker":"[aaron_straker]","startTime":3402.8,"endTime":3403.8,"body":"why? Like"},{"speaker":"[aaron_straker]","startTime":3404.62,"endTime":3406.62,"body":"a littlet more of an explanation? It just"},{"speaker":"[bryan_boorstein]","startTime":3408.36,"endTime":3413.16,"body":"So the cable it, The, the the cable pulls on you more, the further you are"},{"speaker":"[bryan_boorstein]","startTime":3413.02,"endTime":3414.02,"body":"from it."},{"speaker":"[bryan_boorstein]","startTime":3414.76,"endTime":3419.96,"body":"Um, I'm sure there's a potential answer that has to do with the angle that"},{"speaker":"[bryan_boorstein]","startTime":3420.04,"endTime":3422.52,"body":"the cable is coming out as well. Um,"},{"speaker":"[bryan_boorstein]","startTime":3424.68,"endTime":3427.08,"body":"but yeah, I don't feel really confident answering that."},{"speaker":"[aaron_straker]","startTime":3427.82,"endTime":3432.46,"body":"yeah, I mean, I don't either, but I agree it' closer. It's easier. Wonder if"},{"speaker":"[aaron_straker]","startTime":3432.28,"endTime":3433.28,"body":"Brian knows"},{"speaker":"[bryan_boorstein]","startTime":3433.1,"endTime":3434.1,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3433.5,"endTime":3434.86,"body":"the actual reason why, But"},{"speaker":"[bryan_boorstein]","startTime":3434.76,"endTime":3436.28,"body":"no, it's a Cas question. Probably"},{"speaker":"[aaron_straker]","startTime":3435.96,"endTime":3436.96,"body":"yeah's,"},{"speaker":"[bryan_boorstein]","startTime":3437.18,"endTime":3438.18,"body":"yeah."},{"speaker":"[aaron_straker]","startTime":3437.36,"endTime":3438.36,"body":"question"},{"speaker":"[bryan_boorstein]","startTime":3440.54,"endTime":3441.54,"body":"oh,"},{"speaker":"[aaron_straker]","startTime":3442.22,"endTime":3446.46,"body":"this next one. I think we have to kick over to you. I. I"},{"speaker":"[bryan_boorstein]","startTime":3446.22,"endTime":3447.22,"body":"okay,"},{"speaker":"[aaron_straker]","startTime":3447.26,"endTime":3449.9,"body":"believe I could take a stap at it, but I think you would do a better job"},{"speaker":"[aaron_straker]","startTime":3449.72,"endTime":3450.72,"body":"answering"},{"speaker":"[bryan_boorstein]","startTime":3450.06,"endTime":3451.06,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":3450.08,"endTime":3451.08,"body":"it."},{"speaker":"[aaron_straker]","startTime":3452.62,"endTime":3457.1,"body":"How does a narrow or wide stance impact a glue bridge?"},{"speaker":"[bryan_boorstein]","startTime":3458.6,"endTime":3461.96,"body":"yeah, so uh, narrow stance is going to be the way that you pretty much want"},{"speaker":"[bryan_boorstein]","startTime":3462.12,"endTime":3466.44,"body":"to do it. In most cases, if you want it to be just a standard glue. Max,"},{"speaker":"[bryan_boorstein]","startTime":3466.68,"endTime":3469.08,"body":"movement. Like for your about, you want to work the butt. You want to grow"},{"speaker":"[bryan_boorstein]","startTime":3469.24,"endTime":3471.88,"body":"the butt. You should probably have your feet pretty narrowcause. That winds"},{"speaker":"[bryan_boorstein]","startTime":3472.04,"endTime":3476.84,"body":"up with the Uh. the glu backs really Well, the wider that you go in any"},{"speaker":"[bryan_boorstein]","startTime":3477.0,"endTime":3480.44,"body":"movement where your feet are planted. you're going to be calling in the A"},{"speaker":"[bryan_boorstein]","startTime":3480.52,"endTime":3484.52,"body":"doctors for help. Uh, those are going to be the big muscles that run on the"},{"speaker":"[bryan_boorstein]","startTime":3484.6,"endTime":3488.44,"body":"inner thigh between the Uh, the hip and the knee. So, um,"},{"speaker":"[bryan_boorstein]","startTime":3489.56,"endTime":3493.16,"body":"so anyways, Yeah, the wider you go like you're doing an ry l with a wide"},{"speaker":"[bryan_boorstein]","startTime":3493.32,"endTime":3497.16,"body":"stance, or you're doing a squat with a wide stance or a gluop bridge with a"},{"speaker":"[bryan_boorstein]","startTime":3497.16,"endTime":3500.28,"body":"wide stance. Um, that's going to ask you a doctors for help. They're going"},{"speaker":"[bryan_boorstein]","startTime":3500.28,"endTime":3503.64,"body":"to get a stretch at the bottom of the movement. You'll be able to feel that"},{"speaker":"[bryan_boorstein]","startTime":3504.52,"endTime":3509.56,"body":"and that will help you ascend the weight up. So uh, yeah, feet narrow for"},{"speaker":"[bryan_boorstein]","startTime":3509.64,"endTime":3514.2,"body":"glutes, And then why you get gluts for sure, but you'll also get some. A"},{"speaker":"[bryan_boorstein]","startTime":3514.28,"endTime":3516.6,"body":"doctors, probably less gluts."},{"speaker":"[aaron_straker]","startTime":3517.5,"endTime":3521.58,"body":"Uh question, I have for you, as is how I would have taken this um question"},{"speaker":"[aaron_straker]","startTime":3521.98,"endTime":3524.86,"body":"potentially incorrectly. So that's why I want to kick it over to you"},{"speaker":"[aaron_straker]","startTime":3526.06,"endTime":3532.3,"body":"as the legs go out wider to some degree. Wouldn't there nes to reach your"},{"speaker":"[aaron_straker]","startTime":3532.54,"endTime":3535.98,"body":"full kind of hip extension? Wouldn't you need a little bit of external"},{"speaker":"[aaron_straker]","startTime":3536.14,"endTime":3537.34,"body":"rotation as well, and"},{"speaker":"[bryan_boorstein]","startTime":3536.94,"endTime":3537.94,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3537.5,"endTime":3541.66,"body":"wouldn't that kind of pull in a little bit more like a glue? Me, as opposed"},{"speaker":"[aaron_straker]","startTime":3541.68,"endTime":3542.68,"body":"to like the glue? Max,"},{"speaker":"[bryan_boorstein]","startTime":3543.48,"endTime":3544.76,"body":"so I think this is that whole."},{"speaker":"[bryan_boorstein]","startTime":3545.8,"endTime":3549.56,"body":"It. It begins to infringe on the whole, like sumo deliff's aren't gluees"},{"speaker":"[bryan_boorstein]","startTime":3549.34,"endTime":3550.34,"body":"thing."},{"speaker":"[aaron_straker]","startTime":3550.16,"endTime":3551.16,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":3550.76,"endTime":3556.2,"body":"Um, because essentially when you do that you're you're using the puformist"},{"speaker":"[bryan_boorstein]","startTime":3556.52,"endTime":3561.64,"body":"muscles underneath the glues and not actually using the glues. Um, when you"},{"speaker":"[bryan_boorstein]","startTime":3561.8,"endTime":3565.8,"body":"you know, turn the toes out and externally rotate. Um. So"},{"speaker":"[bryan_boorstein]","startTime":3566.84,"endTime":3570.12,"body":"that's why I think it would be a little bit less glutee, and it would just"},{"speaker":"[bryan_boorstein]","startTime":3570.2,"endTime":3574.76,"body":"be more a doctor's. Uh, if you did that, and I think there would also be"},{"speaker":"[bryan_boorstein]","startTime":3574.92,"endTime":3578.12,"body":"potentially some jamming too like I could imagine if you're out too wide."},{"speaker":"[bryan_boorstein]","startTime":3578.28,"endTime":3581.48,"body":"Like having the hips, just not really feel good as you get to extension."},{"speaker":"[bryan_boorstein]","startTime":3583.0,"endTime":3586.84,"body":"so I, in my opinion, I would just put the feet narrow and make it a glue"},{"speaker":"[bryan_boorstein]","startTime":3587.08,"endTime":3589.8,"body":"movement. You know, there are many other ways we can train the aductors."},{"speaker":"[aaron_straker]","startTime":3590.22,"endTime":3594.22,"body":"Yup, I, so I agree. A hundred percent with O'brien says, and then what I"},{"speaker":"[aaron_straker]","startTime":3594.22,"endTime":3597.58,"body":"would say to this person or anyone who wants to explore if you're like doing"},{"speaker":"[aaron_straker]","startTime":3597.74,"endTime":3601.18,"body":"some warm upsets like, and you want to find that when you have your feet a"},{"speaker":"[aaron_straker]","startTime":3601.18,"endTime":3604.94,"body":"little bit wider, see if you can feel that jamming a little bit at the top of"},{"speaker":"[aaron_straker]","startTime":3605.02,"endTime":3608.38,"body":"the movement and then move your feet in into a more narrow stance and see if"},{"speaker":"[aaron_straker]","startTime":3608.46,"endTime":3611.42,"body":"you can get a little bit more kind of terminal hip extension at"},{"speaker":"[bryan_boorstein]","startTime":3611.02,"endTime":3612.02,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":3611.5,"endTime":3615.66,"body":"the full end range of that movement by making space by moving your. Feet, and"},{"speaker":"[aaron_straker]","startTime":3615.28,"endTime":3616.28,"body":"so,"},{"speaker":"[bryan_boorstein]","startTime":3615.54,"endTime":3616.54,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":3615.9,"endTime":3619.5,"body":"play around it a little bit, but ultimately, think what Brian said is"},{"speaker":"[aaron_straker]","startTime":3619.2,"endTime":3620.2,"body":"correct."},{"speaker":"[aaron_straker]","startTime":3622.32,"endTime":3623.32,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":3624.14,"endTime":3627.26,"body":"okay, so I believe this question is for you cause it didn't come to"},{"speaker":"[aaron_straker]","startTime":3629.02,"endTime":3632.78,"body":"in your cur set up. Are you hitting upper body three times per week and lower"},{"speaker":"[aaron_straker]","startTime":3632.96,"endTime":3633.96,"body":"two times per week?"},{"speaker":"[bryan_boorstein]","startTime":3634.6,"endTime":3636.36,"body":"Yeah, actually, no, so, um,"},{"speaker":"[bryan_boorstein]","startTime":3638.28,"endTime":3641.56,"body":"it just changed, as I discussed at the beginning of the episode, So the way"},{"speaker":"[bryan_boorstein]","startTime":3641.64,"endTime":3647.32,"body":"that it was set up was a five day cycle across eight calendar days, and it"},{"speaker":"[bryan_boorstein]","startTime":3647.48,"endTime":3650.2,"body":"went uh, legs, then chest, and back"},{"speaker":"[bryan_boorstein]","startTime":3651.24,"endTime":3653.48,"body":"then ham strings with shoulders and arms"},{"speaker":"[bryan_boorstein]","startTime":3654.52,"endTime":3659.8,"body":"than quads, and then full upper body. So I guess in that way there were"},{"speaker":"[bryan_boorstein]","startTime":3659.88,"endTime":3663.64,"body":"three upper body days and there were also three lower body days, because"},{"speaker":"[bryan_boorstein]","startTime":3663.8,"endTime":3667.64,"body":"there was one day that had both upper body and lower body on it, But now"},{"speaker":"[bryan_boorstein]","startTime":3667.72,"endTime":3672.6,"body":"I'm going to be taking the full leg day and splitting that into a ham day"},{"speaker":"[bryan_boorstein]","startTime":3672.84,"endTime":3676.04,"body":"and a quad day, just like the second leg day. Um,"},{"speaker":"[bryan_boorstein]","startTime":3677.72,"endTime":3681.8,"body":"so in that sense I think that uh, we're essentially going to have now, uh,"},{"speaker":"[bryan_boorstein]","startTime":3682.2,"endTime":3686.28,"body":"four leg days in three upper body days, which is seven session, seven"},{"speaker":"[bryan_boorstein]","startTime":3686.6,"endTime":3689.96,"body":"total, but it's across six training days because I have that hams string"},{"speaker":"[bryan_boorstein]","startTime":3690.12,"endTime":3693.56,"body":"and shoulder day. Still, Um, And so I think that that's gonna. that's going"},{"speaker":"[bryan_boorstein]","startTime":3693.56,"endTime":3696.44,"body":"to work really well. That's where the setup is now, and I'll update you"},{"speaker":"[bryan_boorstein]","startTime":3696.52,"endTime":3698.28,"body":"guys if anything changes with that."},{"speaker":"[bryan_boorstein]","startTime":3699.74,"endTime":3700.74,"body":"Um,"},{"speaker":"[aaron_straker]","startTime":3700.04,"endTime":3701.04,"body":"Fantastic."},{"speaker":"[bryan_boorstein]","startTime":3701.4,"endTime":3704.44,"body":"this is a super interesting question. Do you want to take a stab at at"},{"speaker":"[bryan_boorstein]","startTime":3704.52,"endTime":3705.64,"body":"first? Are you want"},{"speaker":"[aaron_straker]","startTime":3705.2,"endTime":3706.2,"body":"Sure,"},{"speaker":"[bryan_boorstein]","startTime":3705.72,"endTime":3706.76,"body":"to ask here, fore"},{"speaker":"[aaron_straker]","startTime":3706.78,"endTime":3707.82,"body":"sure, ill, ill try."},{"speaker":"[bryan_boorstein]","startTime":3707.8,"endTime":3711.88,"body":"I, who would get better results And why these are my favorite kind of"},{"speaker":"[bryan_boorstein]","startTime":3711.96,"endTime":3715.88,"body":"questions? a person training with only lengthened movements,"},{"speaker":"[bryan_boorstein]","startTime":3716.92,"endTime":3720.12,"body":"or a person with an even mix between length and shortened and Midra"},{"speaker":"[bryan_boorstein]","startTime":3720.44,"endTime":3724.52,"body":"midrange movements, So essentially the length in movements would be these"},{"speaker":"[bryan_boorstein]","startTime":3724.68,"endTime":3728.84,"body":"highly damaging things, like Dumbbll flies Ayells, things that are heaviest"},{"speaker":"[bryan_boorstein]","startTime":3728.92,"endTime":3732.68,"body":"at the bottom, and your short range movements are things that are hardest"},{"speaker":"[bryan_boorstein]","startTime":3732.92,"endTime":3738.28,"body":"at the top, essentially more or less Um. The person didn't specify whether"},{"speaker":"[bryan_boorstein]","startTime":3738.44,"endTime":3742.28,"body":"in this theoretical example that we're doing volume, equated training or"},{"speaker":"[bryan_boorstein]","startTime":3742.44,"endTime":3747.56,"body":"not. So that's one piece of context. Need to to put into consideration too."},{"speaker":"[aaron_straker]","startTime":3748.06,"endTime":3750.62,"body":"I'm going to assume we would do"},{"speaker":"[aaron_straker]","startTime":3751.82,"endTime":3756.7,"body":"ca, uh, we would equate volume just because to remove confounding variables"},{"speaker":"[aaron_straker]","startTime":3756.4,"endTime":3757.4,"body":"there,"},{"speaker":"[aaron_straker]","startTime":3757.98,"endTime":3759.98,"body":"I would only have to say that"},{"speaker":"[aaron_straker]","startTime":3761.02,"endTime":3764.94,"body":"Well, I guess the results in terms of hypertrophy, right physique, you know"},{"speaker":"[aaron_straker]","startTime":3765.1,"endTime":3767.5,"body":"is the that are goal right. Is that what we were talking about getting"},{"speaker":"[bryan_boorstein]","startTime":3767.46,"endTime":3768.46,"body":"yeah, yeah, yeah, yeah."},{"speaker":"[aaron_straker]","startTime":3767.74,"endTime":3771.74,"body":"jacked here? I'm going to assume the person with an even mix between"},{"speaker":"[aaron_straker]","startTime":3771.98,"endTime":3777.26,"body":"lengthened shorten in mid range because the best physiques in the world, the"},{"speaker":"[aaron_straker]","startTime":3777.42,"endTime":3781.9,"body":"champions train that way. I'm sh, I, and I don't mean to say this to be"},{"speaker":"[aaron_straker]","startTime":3781.98,"endTime":3785.42,"body":"addict. I'm sure someone has had this thought before and experimented with it"},{"speaker":"[aaron_straker]","startTime":3785.5,"endTime":3791.26,"body":"and it probably didn't turn out that way. so um, that is what I'm hoping"},{"speaker":"[aaron_straker]","startTime":3791.5,"endTime":3796.54,"body":"would be you know, rely I can rely on to make that answer. but uh, I know for"},{"speaker":"[aaron_straker]","startTime":3796.78,"endTime":3800.54,"body":"for certain things, like the, the, the classic example of like the quad, you"},{"speaker":"[aaron_straker]","startTime":3800.7,"endTime":3805.42,"body":"use the leg extension because that's the only way to fully train the Wck Fa"},{"speaker":"[aaron_straker]","startTime":3805.74,"endTime":3808.94,"body":"type of deal. Um, so it's I'm going to assume,"},{"speaker":"[aaron_straker]","startTime":3809.68,"endTime":3810.68,"body":"and"},{"speaker":"[aaron_straker]","startTime":3811.82,"endTime":3816.62,"body":"uh, well, also he. This person also said an even mix right, so I didn't just"},{"speaker":"[bryan_boorstein]","startTime":3816.22,"endTime":3817.22,"body":"right. right."},{"speaker":"[aaron_straker]","startTime":3816.7,"endTime":3817.74,"body":"say In a mix. it's"},{"speaker":"[bryan_boorstein]","startTime":3817.42,"endTime":3818.42,"body":"right."},{"speaker":"[aaron_straker]","startTime":3817.82,"endTime":3820.46,"body":"at an even mix. I. I don't know"},{"speaker":"[bryan_boorstein]","startTime":3820.94,"endTime":3821.94,"body":"Well, because"},{"speaker":"[aaron_straker]","startTime":3821.66,"endTime":3822.7,"body":"now that I saw that part."},{"speaker":"[bryan_boorstein]","startTime":3821.8,"endTime":3824.2,"body":"now, because now you're you're You're taking a lot of those really"},{"speaker":"[bryan_boorstein]","startTime":3824.36,"endTime":3828.28,"body":"beneficial length and movements and you're like, No, I can't have sixty six"},{"speaker":"[bryan_boorstein]","startTime":3828.44,"endTime":3831.4,"body":"percent of my training be lengthened. I have to have a third of it be"},{"speaker":"[bryan_boorstein]","startTime":3831.22,"endTime":3832.22,"body":"lengthened."},{"speaker":"[aaron_straker]","startTime":3832.56,"endTime":3833.56,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3833.32,"endTime":3836.28,"body":"But but on the other side of the spectrum, mid range is sort of the same as"},{"speaker":"[bryan_boorstein]","startTime":3836.36,"endTime":3839.88,"body":"length end like, I feel like it's really ambiguous between what's length"},{"speaker":"[bryan_boorstein]","startTime":3840.04,"endTime":3843.0,"body":"and what's mid range. Like a reverse banded hack squat, maybe could be a"},{"speaker":"[bryan_boorstein]","startTime":3843.0,"endTime":3847.32,"body":"mid range overload, whereas a non reversebanded uh hack spot might be"},{"speaker":"[bryan_boorstein]","startTime":3847.64,"endTime":3851.96,"body":"lengthened. but they're both still a hack squat. Um, I do think that one"},{"speaker":"[aaron_straker]","startTime":3847.68,"endTime":3848.68,"body":"lengthened Mhm,"},{"speaker":"[bryan_boorstein]","startTime":3852.12,"endTime":3855.0,"body":"issue you would have if you only trained lengthened"},{"speaker":"[bryan_boorstein]","startTime":3855.82,"endTime":3856.82,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":3857.72,"endTime":3861.24,"body":"how to turn some movements into like. Like,"},{"speaker":"[bryan_boorstein]","startTime":3862.6,"endTime":3867.88,"body":"like training the the lateral Delt 's only training them lengthened. I"},{"speaker":"[bryan_boorstein]","startTime":3867.56,"endTime":3871.08,"body":"mean, I guess you get one movements. Essentially you get like a behind the"},{"speaker":"[bryan_boorstein]","startTime":3871.08,"endTime":3872.76,"body":"back like cable, lateral rays."},{"speaker":"[bryan_boorstein]","startTime":3872.84,"endTime":3878.12,"body":"I don't exactly like it. I don't. I don't exactly know how you would do"},{"speaker":"[aaron_straker]","startTime":3872.86,"endTime":3875.58,"body":"super heavy and you have rapid it."},{"speaker":"[bryan_boorstein]","startTime":3878.28,"endTime":3882.76,"body":"certain muscle groups. You could train the Rereck Fm with Sissy squats."},{"speaker":"[bryan_boorstein]","startTime":3882.92,"endTime":3886.6,"body":"like you don't have to do a leg extension So you could just do C C squads"},{"speaker":"[bryan_boorstein]","startTime":3886.68,"endTime":3889.4,"body":"and stuff. I mean it's It's actually like a really good question, because"},{"speaker":"[bryan_boorstein]","startTime":3889.56,"endTime":3892.04,"body":"when you think about having to split that volume thirty three, thirty"},{"speaker":"[bryan_boorstein]","startTime":3892.2,"endTime":3894.52,"body":"three, thirty three, and you know that like the lengthen is the most"},{"speaker":"[bryan_boorstein]","startTime":3894.6,"endTime":3896.52,"body":"beneficial, My thought is"},{"speaker":"[bryan_boorstein]","startTime":3897.64,"endTime":3902.36,"body":"complete conjecture. But I think in an acute short term study of like six"},{"speaker":"[bryan_boorstein]","startTime":3902.6,"endTime":3907.16,"body":"to twelve weeks, we'd probably see more hypertrophy in the group that did"},{"speaker":"[bryan_boorstein]","startTime":3907.4,"endTime":3911.72,"body":"just lengthened movements. But I think that long term over the course of a"},{"speaker":"[bryan_boorstein]","startTime":3912.12,"endTime":3916.36,"body":"training career, the person that mixes them up would probably end up at a"},{"speaker":"[bryan_boorstein]","startTime":3916.52,"endTime":3919.08,"body":"at a higher place, eventually, with less injuries"},{"speaker":"[aaron_straker]","startTime":3920.22,"endTime":3921.66,"body":"Yeah, The the hard"},{"speaker":"[aaron_straker]","startTime":3922.78,"endTime":3925.9,"body":"question that comes into my mind because we know that length and movements"},{"speaker":"[aaron_straker]","startTime":3926.06,"endTime":3930.7,"body":"are going to be more like damaging, and fatiguing is how you can truly eate"},{"speaker":"[aaron_straker]","startTime":3930.94,"endTime":3936.7,"body":"the volume and how you can truly recover from all the purely length over."},{"speaker":"[aaron_straker]","startTime":3937.1,"endTime":3941.26,"body":"Imagine if you just did like type stuff for your hamst training and you had"},{"speaker":"[aaron_straker]","startTime":3940.96,"endTime":3941.96,"body":"to do"},{"speaker":"[bryan_boorstein]","startTime":3941.24,"endTime":3942.6,"body":"right right, Well, seeated"},{"speaker":"[aaron_straker]","startTime":3942.52,"endTime":3943.52,"body":"eight sets."},{"speaker":"[bryan_boorstein]","startTime":3942.76,"endTime":3945.8,"body":"light curl would, essentially you could do like a. You could rig a seed leg"},{"speaker":"[bryan_boorstein]","startTime":3945.96,"endTime":3949.72,"body":"curl up to be like a lengthened overload like I can with the the cam on my"},{"speaker":"[bryan_boorstein]","startTime":3949.88,"endTime":3952.84,"body":"machine. I mean, so yeah, I know I. I get what you're saying, though like,"},{"speaker":"[bryan_boorstein]","startTime":3952.92,"endTime":3956.6,"body":"Yeah, you'd have to do so much like hiphinge volume. Um. and like even"},{"speaker":"[bryan_boorstein]","startTime":3956.76,"endTime":3962.12,"body":"something like a a forty five degree hip extension. It's a a short overload"},{"speaker":"[bryan_boorstein]","startTime":3962.36,"endTime":3966.36,"body":"movement. It's a short overload movement That's a hiphinge. Which is it. it"},{"speaker":"[bryan_boorstein]","startTime":3966.68,"endTime":3970.12,"body":"doesn't exist. Otherwise like you can't do any other hipn short"},{"speaker":"[bryan_boorstein]","startTime":3970.28,"endTime":3971.88,"body":"overloaded, so it's um."},{"speaker":"[aaron_straker]","startTime":3970.32,"endTime":3971.32,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3973.08,"endTime":3976.76,"body":"Yeah, it's It's a very interesting question. That kind of has my my mind"},{"speaker":"[bryan_boorstein]","startTime":3976.94,"endTime":3977.94,"body":"spinning a little bit,"},{"speaker":"[aaron_straker]","startTime":3978.3,"endTime":3981.74,"body":"yeah, it is definitely very. It's like the more I think about it, the less"},{"speaker":"[aaron_straker]","startTime":3981.9,"endTime":3986.14,"body":"confident I feel like I could say anything about it. Yeahcause, it's It's's"},{"speaker":"[aaron_straker]","startTime":3986.3,"endTime":3988.3,"body":"very, very interesting in question. so"},{"speaker":"[bryan_boorstein]","startTime":3987.64,"endTime":3990.6,"body":"and it just it makes me want to be like. Why? why is this person so"},{"speaker":"[bryan_boorstein]","startTime":3990.68,"endTime":3993.56,"body":"ridiculous that someone would just do length and overload movements"},{"speaker":"[bryan_boorstein]","startTime":3993.64,"endTime":3997.0,"body":"forever? I just about it and I'm wait, but no know."},{"speaker":"[aaron_straker]","startTime":3997.5,"endTime":3999.34,"body":"yeah, yeah, so"},{"speaker":"[bryan_boorstein]","startTime":3997.88,"endTime":4001.0,"body":"anyway. Yeah, enough of that. we've kind of butchered that one so we have"},{"speaker":"[bryan_boorstein]","startTime":4001.08,"endTime":4003.96,"body":"one question left. It's a nutrition. once, I'm to throw over your way,"},{"speaker":"[bryan_boorstein]","startTime":4005.32,"endTime":4009.72,"body":"advice on moving away from scale and macro tracking and rational fear of"},{"speaker":"[bryan_boorstein]","startTime":4009.66,"endTime":4010.66,"body":"loss of control."},{"speaker":"[aaron_straker]","startTime":4012.38,"endTime":4013.42,"body":"so I want to"},{"speaker":"[aaron_straker]","startTime":4014.86,"endTime":4020.3,"body":"be very, very clear in how I answer this this question and just be with like"},{"speaker":"[aaron_straker]","startTime":4020.4,"endTime":4021.4,"body":"trepidation here"},{"speaker":"[aaron_straker]","startTime":4022.62,"endTime":4027.66,"body":"when I see this sort of sort of things. It's I don't think it's the scale. I"},{"speaker":"[aaron_straker]","startTime":4027.74,"endTime":4032.54,"body":"don't think it's the macros or the food scale. It's psychological, so I think"},{"speaker":"[aaron_straker]","startTime":4032.7,"endTime":4035.42,"body":"it's generally more deeply rooted. Um"},{"speaker":"[aaron_straker]","startTime":4036.86,"endTime":4038.3,"body":"there, so I would"},{"speaker":"[aaron_straker]","startTime":4039.42,"endTime":4043.18,"body":"just get a little bit clear with yourself. Ask yourself questions around it."},{"speaker":"[aaron_straker]","startTime":4043.34,"endTime":4049.9,"body":"so that being said, how I move into it, and what I recommend for my clientele"},{"speaker":"[aaron_straker]","startTime":4050.06,"endTime":4053.66,"body":"when I personally do myself here is. I truly believe"},{"speaker":"[aaron_straker]","startTime":4055.02,"endTime":4060.54,"body":"that when you have objective based goals tracking your food, measuring your"},{"speaker":"[aaron_straker]","startTime":4060.54,"endTime":4064.7,"body":"body composition, those sorts of things is the most optimal way to do it. So"},{"speaker":"[aaron_straker]","startTime":4064.86,"endTime":4067.74,"body":"people ask me like Eron. Why are you through tracking your food? Because I"},{"speaker":"[aaron_straker]","startTime":4067.82,"endTime":4072.62,"body":"still have gols around that. However, there will be periods of times where I"},{"speaker":"[aaron_straker]","startTime":4072.78,"endTime":4078.22,"body":"do not. But what I have you know, really rooted from all this tracking and"},{"speaker":"[aaron_straker]","startTime":4078.38,"endTime":4083.9,"body":"stuff are repeatable structures. So for you when you're moving away, I would"},{"speaker":"[aaron_straker]","startTime":4084.06,"endTime":4087.58,"body":"recommend leveraging these repeatable structures. And what do I mean by that"},{"speaker":"[aaron_straker]","startTime":4088.06,"endTime":4092.62,"body":"Every day, not every day, probably over the course of them of a thirty day"},{"speaker":"[aaron_straker]","startTime":4092.86,"endTime":4097.02,"body":"month, Twenty four of those days I have five meals per day. One of them's"},{"speaker":"[aaron_straker]","startTime":4097.1,"endTime":4100.46,"body":"like a snack, so like four. And a half meals per day. I just follow that."},{"speaker":"[aaron_straker]","startTime":4100.62,"endTime":4104.46,"body":"Still I know I generally eat when I wake up. My second meal is generally"},{"speaker":"[aaron_straker]","startTime":4104.62,"endTime":4109.02,"body":"around noon. I'll eat approximately you know, Twenty minutes after I get home"},{"speaker":"[aaron_straker]","startTime":4109.18,"endTime":4113.5,"body":"from the gym, I eat it approximately six to seven thirty, and then around"},{"speaker":"[aaron_straker]","startTime":4113.74,"endTime":4117.74,"body":"nine again, so I will just leverage that, and every single meal has"},{"speaker":"[aaron_straker]","startTime":4118.0599999999995,"endTime":4122.54,"body":"approximately the same exact composition. I have a lean primary protein"},{"speaker":"[aaron_straker]","startTime":4122.78,"endTime":4127.82,"body":"source, a starchy carbohydrate or a fruit and vegetables. My fats get look"},{"speaker":"[aaron_straker]","startTime":4127.98,"endTime":4130.7,"body":"kind of sprinkled in throughout different things. I use cooking oil. I might"},{"speaker":"[aaron_straker]","startTime":4130.78,"endTime":4134.3,"body":"have a little bit of dark chocolate at night, some avocado with my um"},{"speaker":"[aaron_straker]","startTime":4134.62,"endTime":4138.94,"body":"breakfast, but a majority of the time I'm eating a lower amount of fat. I"},{"speaker":"[aaron_straker]","startTime":4139.1,"endTime":4142.86,"body":"just generally prefer a higher carbohydrate diet. That's what I know my body"},{"speaker":"[aaron_straker]","startTime":4143.02,"endTime":4147.98,"body":"does better with for my lab work as well, so find that those structures that"},{"speaker":"[aaron_straker]","startTime":4148.06,"endTime":4152.14,"body":"have put you at approximately maintenance calories from your tracking right,"},{"speaker":"[aaron_straker]","startTime":4152.7,"endTime":4156.78,"body":"and then be like Okay If I'm not going to track any more, what is going to"},{"speaker":"[aaron_straker]","startTime":4157.02,"endTime":4161.02,"body":"what structures and habits are going to allow me to basically re effortlessly"},{"speaker":"[aaron_straker]","startTime":4161.26,"endTime":4165.1,"body":"recreate that day by just remembering a couple of basic things like Have I"},{"speaker":"[aaron_straker]","startTime":4165.18,"endTime":4169.26,"body":"eaten three meals per day today or only two? Am I going to have time to get"},{"speaker":"[aaron_straker]","startTime":4169.42,"endTime":4173.02,"body":"five in? No, Then I'm only going. To have four and that's perfectly fine, but"},{"speaker":"[aaron_straker]","startTime":4173.18,"endTime":4176.7,"body":"what you don't want to do is just be like winging it every single day,"},{"speaker":"[aaron_straker]","startTime":4176.94,"endTime":4180.7,"body":"because then things are going to fluctuate. You might end up, you know, um,"},{"speaker":"[aaron_straker]","startTime":4181.18,"endTime":4185.26,"body":"uh, uh, unconsciously under eatating by a large degree, which is then going"},{"speaker":"[aaron_straker]","startTime":4185.42,"endTime":4188.54,"body":"to impact your training. you know, hormones, all these other sorts of things,"},{"speaker":"[aaron_straker]","startTime":4188.7,"endTime":4193.74,"body":"so focus on repeatable structures. Always look at the health side of things"},{"speaker":"[aaron_straker]","startTime":4193.9,"endTime":4198.46,"body":"for silic sleep, trying to get some sunlight going on a couple of walks, just"},{"speaker":"[aaron_straker]","startTime":4198.54,"endTime":4202.54,"body":"spending some time outside finding things you enjoy And then what are very"},{"speaker":"[aaron_straker]","startTime":4202.94,"endTime":4207.82,"body":"basic ground principles that allow you to basically recreate eighty five"},{"speaker":"[aaron_straker]","startTime":4208.06,"endTime":4211.5,"body":"percent, ninety percent of your calories. you know day to day so everything"},{"speaker":"[aaron_straker]","startTime":4211.74,"endTime":4215.34,"body":"else will remain pretty much constant. Assuming that where you are now is in"},{"speaker":"[aaron_straker]","startTime":4215.42,"endTime":4218.86,"body":"a good place in where you want to keep them. So again, this is"},{"speaker":"[aaron_straker]","startTime":4219.9,"endTime":4223.34,"body":"I. I amm always very uh, hesitant. And and I want to make sure Im. I'm"},{"speaker":"[aaron_straker]","startTime":4223.42,"endTime":4226.22,"body":"trepidacious in answering these types of questions. but that is what I would"},{"speaker":"[aaron_straker]","startTime":4226.3,"endTime":4227.98,"body":"recommend doing. I. if you"},{"speaker":"[aaron_straker]","startTime":4229.34,"endTime":4233.98,"body":"find that if you have that fear of control, I don't think tracking your food"},{"speaker":"[aaron_straker]","startTime":4234.7,"endTime":4237.42,"body":"is is the best choice or the scale. right now. put them"},{"speaker":"[bryan_boorstein]","startTime":4237.14,"endTime":4238.14,"body":"Hm."},{"speaker":"[aaron_straker]","startTime":4237.58,"endTime":4241.02,"body":"away. Just focus on the basics. Bri. What your thoughts there?"},{"speaker":"[bryan_boorstein]","startTime":4241.0,"endTime":4244.04,"body":"Yeah, you smash that you. You pretty much took all the words out of my"},{"speaker":"[bryan_boorstein]","startTime":4244.04,"endTime":4247.96,"body":"mouth and set them better. Um, so yeah, I, I was going to recommend just"},{"speaker":"[bryan_boorstein]","startTime":4248.12,"endTime":4252.76,"body":"you know, finding a meal plan type thing. Um, you know eventually and it"},{"speaker":"[bryan_boorstein]","startTime":4252.84,"endTime":4256.12,"body":"may be a three days like, like you literally eat the same thing. maybe for"},{"speaker":"[bryan_boorstein]","startTime":4256.2,"endTime":4259.24,"body":"three days. Just so you find your kind of routine and pattern, and then"},{"speaker":"[bryan_boorstein]","startTime":4259.32,"endTime":4262.84,"body":"maybe you have that freedom of of switching out veggies for veggies,"},{"speaker":"[bryan_boorstein]","startTime":4263.16,"endTime":4266.2,"body":"starches for starches. Like you know, you can have an oatmeal or a rice or"},{"speaker":"[bryan_boorstein]","startTime":4266.2,"endTime":4269.88,"body":"a potato or keenw, or kind of whatever you know, starts you want, and then"},{"speaker":"[bryan_boorstein]","startTime":4269.96,"endTime":4274.2,"body":"proteins for proteins within a range. You know not going to like a super"},{"speaker":"[bryan_boorstein]","startTime":4274.36,"endTime":4277.8,"body":"fatty ribye from like chicken breast, but you know within a range of of"},{"speaker":"[bryan_boorstein]","startTime":4277.88,"endTime":4283.24,"body":"types of proteins and my guess is if you've been tracking um and weighing"},{"speaker":"[bryan_boorstein]","startTime":4283.48,"endTime":4288.76,"body":"for as long as as you say you have, then uh, you probably have a decent eye"},{"speaker":"[bryan_boorstein]","startTime":4289.24,"endTime":4293.56,"body":"and it, since maintenance is arrange, and you're not going to gain or lose"},{"speaker":"[bryan_boorstein]","startTime":4293.72,"endTime":4296.28,"body":"weight. If you're you know, two or three hundred above or below,"},{"speaker":"[bryan_boorstein]","startTime":4296.52,"endTime":4300.36,"body":"alternating days for a number of weeks like you're just going to kind of be"},{"speaker":"[bryan_boorstein]","startTime":4300.44,"endTime":4305.16,"body":"the same, Um, I would. Just kind of start getting comfortable with that."},{"speaker":"[bryan_boorstein]","startTime":4305.48,"endTime":4309.88,"body":"Um, I'm at a point now where I I weigh every piece of meat that I do, but"},{"speaker":"[bryan_boorstein]","startTime":4310.04,"endTime":4313.08,"body":"only because I like to play the guessing game where I look at at first and"},{"speaker":"[bryan_boorstein]","startTime":4313.16,"endTime":4316.28,"body":"I'm like this one is going to be four point eight ounces. You know that I"},{"speaker":"[bryan_boorstein]","startTime":4316.36,"endTime":4319.16,"body":"put it on and it's like five point. Oh, and I'm like, Yep, close enough."},{"speaker":"[bryan_boorstein]","startTime":4319.32,"endTime":4323.72,"body":"That's pretty good. Um, so so I enjoy that just from like a, a kind of just"},{"speaker":"[bryan_boorstein]","startTime":4323.8,"endTime":4329.16,"body":"psychological game of of proving to myself that I've got it. Um, but uh,"},{"speaker":"[bryan_boorstein]","startTime":4329.88,"endTime":4333.48,"body":"but I think that you'll find that you are able to do the same thing just"},{"speaker":"[bryan_boorstein]","startTime":4333.56,"endTime":4335.16,"body":"from all those years of of doing it"},{"speaker":"[aaron_straker]","startTime":4336.06,"endTime":4339.18,"body":"The last thing I will add there that you, something you said, Bri"},{"speaker":"[aaron_straker]","startTime":4340.54,"endTime":4346.94,"body":"helped me remember this. Like quantities of like foods have like Macrtrance,"},{"speaker":"[aaron_straker]","startTime":4347.66,"endTime":4349.26,"body":"So if you were generally doing"},{"speaker":"[aaron_straker]","startTime":4350.3,"endTime":4354.94,"body":"approximately hundred and fifty grams of a rice, and that was like your"},{"speaker":"[aaron_straker]","startTime":4355.18,"endTime":4360.7,"body":"starch for your meal, too, If you go to like, approximately a hundred and"},{"speaker":"[aaron_straker]","startTime":4360.78,"endTime":4364.54,"body":"fifty grams of a ccuscoos, you know, Um, oats are hard because you weigh"},{"speaker":"[aaron_straker]","startTime":4364.7,"endTime":4367.74,"body":"them. You know, cooked versus dry type of thing, but like another type of"},{"speaker":"[aaron_straker]","startTime":4367.98,"endTime":4372.94,"body":"starch, you're going to have approximately like eighty percent of the exact"},{"speaker":"[aaron_straker]","startTime":4373.18,"endTime":4377.9,"body":"same proteins, fats and carbs out of it. Um. so this is like very powerful to"},{"speaker":"[aaron_straker]","startTime":4378.22,"endTime":4382.62,"body":"understand. So one that's really kind of gets bastardized is Um. Oh boy"},{"speaker":"[aaron_straker]","startTime":4383.02,"endTime":4386.7,"body":"lentils, right people think like, Oh my God, lentils are super high in"},{"speaker":"[aaron_straker]","startTime":4386.78,"endTime":4390.78,"body":"protein like they're these likete, this crazy high amount of protein for a"},{"speaker":"[aaron_straker]","startTime":4391.26,"endTime":4395.34,"body":"carbohydrate. Yes, they are higher than other carbohydrates. but it's not"},{"speaker":"[aaron_straker]","startTime":4395.42,"endTime":4399.74,"body":"like a hundred. A hundred grams of like boiled lentils is go to be like"},{"speaker":"[aaron_straker]","startTime":4399.82,"endTime":4404.38,"body":"thirty grams of protein and a hundred grams of you know, brown rice is going"},{"speaker":"[aaron_straker]","startTime":4404.38,"endTime":4408.46,"body":"to be like zero grams of protein. Noe. I mean, it might be like four versus"},{"speaker":"[aaron_straker]","startTime":4408.36,"endTime":4409.36,"body":"like seven."},{"speaker":"[bryan_boorstein]","startTime":4409.26,"endTime":4410.26,"body":"right,"},{"speaker":"[aaron_straker]","startTime":4409.66,"endTime":4413.5,"body":"So relative. It's a large difference, but an absolute like it's fucking three"},{"speaker":"[aaron_straker]","startTime":4413.5,"endTime":4415.98,"body":"grams of proteinin the whole day like it's It's it"},{"speaker":"[bryan_boorstein]","startTime":4415.08,"endTime":4418.76,"body":"and this lower quality protein that we're not really even like that is not"},{"speaker":"[bryan_boorstein]","startTime":4418.84,"endTime":4420.68,"body":"an important to our day anyway. So"},{"speaker":"[aaron_straker]","startTime":4419.82,"endTime":4424.14,"body":"exactly so just like. As long as you're eating the same similar structures of"},{"speaker":"[aaron_straker]","startTime":4424.3,"endTime":4429.98,"body":"meals, in rotating like mostly lean proteins, mostly kind of starches type"},{"speaker":"[aaron_straker]","startTime":4430.22,"endTime":4434.22,"body":"fruits, and leveraging, just like your hunger, and in and satiety signaling,"},{"speaker":"[aaron_straker]","startTime":4434.38,"endTime":4439.5,"body":"like you can largely recreate your day to astonishing accuracy. As"},{"speaker":"[bryan_boorstein]","startTime":4439.1,"endTime":4440.1,"body":"y."},{"speaker":"[aaron_straker]","startTime":4439.66,"endTime":4443.42,"body":"long as you're in a good position and understanding how to read your hunger"},{"speaker":"[aaron_straker]","startTime":4443.58,"endTime":4447.34,"body":"and hunger and fullulness cues in knowing like approximately, it looks this"},{"speaker":"[aaron_straker]","startTime":4447.5,"endTime":4451.98,"body":"big on my same plate each day like you'd be amazed at what you can do that"},{"speaker":"[aaron_straker]","startTime":4452.0,"endTime":4453.0,"body":"understanding."},{"speaker":"[bryan_boorstein]","startTime":4454.12,"endTime":4458.36,"body":"sure? well, I think we've set everyone up for success in their new year So"},{"speaker":"[bryan_boorstein]","startTime":4458.06,"endTime":4459.06,"body":"far."},{"speaker":"[aaron_straker]","startTime":4459.18,"endTime":4462.62,"body":"I hope so. I think this was that this was a fun episode. We had some"},{"speaker":"[aaron_straker]","startTime":4462.7,"endTime":4464.86,"body":"different questions. The relationship one was really"},{"speaker":"[bryan_boorstein]","startTime":4464.86,"endTime":4465.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4465.26,"endTime":4469.1,"body":"interesting as well. I, I can't believe asking us those types of questions."},{"speaker":"[aaron_straker]","startTime":4468.8,"endTime":4469.8,"body":"But"},{"speaker":"[bryan_boorstein]","startTime":4469.48,"endTime":4471.0,"body":"it's amazing we've made it."},{"speaker":"[aaron_straker]","startTime":4469.74,"endTime":4474.22,"body":"I, it's amazing and I that and when I do feel convicted in if that person"},{"speaker":"[aaron_straker]","startTime":4474.46,"endTime":4476.7,"body":"reaches out to me, I will help put you on the on the right"},{"speaker":"[bryan_boorstein]","startTime":4476.54,"endTime":4477.54,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":4476.86,"endTime":4479.58,"body":"path to just people that can help you with that For sure. And"},{"speaker":"[bryan_boorstein]","startTime":4479.16,"endTime":4482.6,"body":"and guys, if you've made it this far drop comments below, let us know which"},{"speaker":"[bryan_boorstein]","startTime":4482.76,"endTime":4485.88,"body":"person would end up with better results. The person that does only lengthen"},{"speaker":"[bryan_boorstein]","startTime":4486.12,"endTime":4489.64,"body":"movements, or the person that does length in midrange and shortened in an"},{"speaker":"[bryan_boorstein]","startTime":4489.54,"endTime":4490.54,"body":"even split,"},{"speaker":"[aaron_straker]","startTime":4491.1,"endTime":4494.22,"body":"yeah, that one's are. really. That was all one like stumped me. I don't. I"},{"speaker":"[aaron_straker]","startTime":4494.22,"endTime":4495.98,"body":"don't have a clue to be completely honest."},{"speaker":"[bryan_boorstein]","startTime":4496.58,"endTime":4497.58,"body":"I know"},{"speaker":"[aaron_straker]","startTime":4497.5,"endTime":4499.42,"body":"so uh, anything else for me, Ryan,"},{"speaker":"[bryan_boorstein]","startTime":4499.48,"endTime":4501.16,"body":"no man. we're good, Willll talk next week,"},{"speaker":"[aaron_straker]","startTime":4501.42,"endTime":4505.18,"body":"cool as always, guys, sticky for listening. Uh, thank you for support And"},{"speaker":"[aaron_straker]","startTime":4505.26,"endTime":4508.3,"body":"it's been you know just over a year Now with the podcast. It's been just"},{"speaker":"[aaron_straker]","startTime":4508.3,"endTime":4511.1,"body":"amazing for me. I know Brian has been as well, so that guy's"},{"speaker":"[bryan_boorstein]","startTime":4510.74,"endTime":4511.74,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":4511.26,"endTime":4512.54,"body":"will talk to you next week."}]}