{"version":"1.0.0","segments":[{"speaker":"[bryan_boorstein]","startTime":53.54,"endTime":54.54,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":65.47999999999999,"endTime":69.16,"body":"yeah, maybe even go back like twenty one days because we've had guests on"},{"speaker":"[bryan_boorstein]","startTime":69.32,"endTime":73.96000000000001,"body":"the past two weeks. so Um, I went to Mexico. I got back from Mexico."},{"speaker":"[bryan_boorstein]","startTime":75.0,"endTime":79.4,"body":"Uh, my nani's back in the mix. Everything's good there. It's snowing here."},{"speaker":"[bryan_boorstein]","startTime":79.88,"endTime":83.56,"body":"Um, we got like four inches, maybe three inches last night and it hasn't"},{"speaker":"[bryan_boorstein]","startTime":83.72,"endTime":87.16,"body":"stopped all day, so I don't know when this shit is going to stop. It took"},{"speaker":"[bryan_boorstein]","startTime":87.4,"endTime":91.16,"body":"my nanny like over an hour to to get here was supposed to be like a twenty"},{"speaker":"[bryan_boorstein]","startTime":91.4,"endTime":96.36,"body":"minute drive today. So um, so that is our world at the moment,"},{"speaker":"[bryan_boorstein]","startTime":97.4,"endTime":102.04,"body":"Um, a couple of other little small updates. My son is signed up for ski"},{"speaker":"[bryan_boorstein]","startTime":102.28,"endTime":105.72,"body":"lessons and so we're supposed to go every Saturday morning, which is which"},{"speaker":"[bryan_boorstein]","startTime":105.8,"endTime":110.6,"body":"was cool the first time we tried to go last week and we left the house at"},{"speaker":"[bryan_boorstein]","startTime":110.68,"endTime":115.16,"body":"seven thirty a M, instead of it seven a M. And we got turned around at"},{"speaker":"[bryan_boorstein]","startTime":115.24,"endTime":119.08,"body":"Nettherland, which is like the the town before the access road to the"},{"speaker":"[bryan_boorstein]","startTime":119.08,"endTime":121.8,"body":"resort, And they were basically like there's no parking. You can't come"},{"speaker":"[bryan_boorstein]","startTime":122.12,"endTime":126.52,"body":"today. So the ski lessons are six sessions for seven hundred dollars Plus I"},{"speaker":"[bryan_boorstein]","startTime":126.68,"endTime":131.07999999999998,"body":"bought myself like a season pass. And like it sucks in that one day to be"},{"speaker":"[bryan_boorstein]","startTime":131.16,"endTime":134.51999999999998,"body":"like Okay, we didn't get to go skiing, but I just hope this isn't something"},{"speaker":"[bryan_boorstein]","startTime":134.84,"endTime":138.92000000000002,"body":"that continuously occurs. you know, week to week where now I leave it"},{"speaker":"[bryan_boorstein]","startTime":139.07999999999998,"endTime":142.28,"body":"seven, but everybody else left at seven because they realize that you have"},{"speaker":"[bryan_boorstein]","startTime":142.36,"endTime":145.64,"body":"to leave earlier, and suddenly seven o'clock is the new seven Th. and I"},{"speaker":"[bryan_boorstein]","startTime":145.8,"endTime":149.72,"body":"never get to ski. Um, So so who knows we'll see how that goes?"},{"speaker":"[bryan_boorstein]","startTime":150.76,"endTime":151.88,"body":"Um, I have a"},{"speaker":"[bryan_boorstein]","startTime":154.36,"endTime":158.28,"body":"even earlier. Yeah, but so here's here's the. This is the downside to that,"},{"speaker":"[bryan_boorstein]","startTime":158.36,"endTime":162.2,"body":"though, duecause, because you'll understand this with kids. But if we get"},{"speaker":"[bryan_boorstein]","startTime":162.36,"endTime":166.12,"body":"to the resort too early, then there's just endless amount of time for my"},{"speaker":"[bryan_boorstein]","startTime":166.2,"endTime":170.84,"body":"son to be sitting in, annoying as ski gear, trumping around in ski boots,"},{"speaker":"[bryan_boorstein]","startTime":171.16,"endTime":175.8,"body":"cold as fok, or like board as fuck in the lodge, and basically just finding"},{"speaker":"[bryan_boorstein]","startTime":175.96,"endTime":179.4,"body":"reasons not to do ski lessons. So you really want to find that like you"},{"speaker":"[bryan_boorstein]","startTime":179.56,"endTime":184.04,"body":"want to want to tow that line and get as close as you can to to arriving at"},{"speaker":"[bryan_boorstein]","startTime":184.2,"endTime":187.16,"body":"at the latest point that you can. Well, while still making it, you know,"},{"speaker":"[bryan_boorstein]","startTime":190.2,"endTime":193.88,"body":"Um, but on the good side of things, I get to go back to Mexico again. Um, I"},{"speaker":"[bryan_boorstein]","startTime":193.96,"endTime":197.56,"body":"booked a trip with just the dudes, so, uh, me and a couple of guys that"},{"speaker":"[bryan_boorstein]","startTime":197.56,"endTime":201.48,"body":"I've become friends with here around, uh around Boulder, or taking a trip"},{"speaker":"[bryan_boorstein]","startTime":201.72,"endTime":203.8,"body":"to Mexico, Uh, February third to"},{"speaker":"[bryan_boorstein]","startTime":204.84,"endTime":210.28,"body":"the seventh, Um, And so that will be a much different Mexico trip than the"},{"speaker":"[bryan_boorstein]","startTime":210.28,"endTime":213.24,"body":"last one where I think I, I talked about. You know how hard it was having"},{"speaker":"[bryan_boorstein]","startTime":213.48,"endTime":217.32,"body":"kids and not having childcare and blah blah blah, all the things. So so now"},{"speaker":"[bryan_boorstein]","startTime":217.4,"endTime":222.04,"body":"I get to get away and do it again. Uh, like an adult wood, and Um. And"},{"speaker":"[bryan_boorstein]","startTime":222.2,"endTime":225.48,"body":"yeah, I, uh, the only other update I have is that"},{"speaker":"[bryan_boorstein]","startTime":226.76,"endTime":232.04,"body":"I have just very recently gotten into the idea of nose breathing during"},{"speaker":"[bryan_boorstein]","startTime":232.2,"endTime":236.84,"body":"cardiovascular exercise. Um, because the propensity is for almost everybody"},{"speaker":"[bryan_boorstein]","startTime":237.32,"endTime":240.28,"body":"to mouth breathe. And so I actually googled this because I was curious. I"},{"speaker":"[bryan_boorstein]","startTime":240.28,"endTime":243.4,"body":"was like. I wonder if I just mouth breathe during aerobic exercise or if"},{"speaker":"[bryan_boorstein]","startTime":243.48,"endTime":246.84,"body":"this is just like a thing that everybody does. And it said that most people"},{"speaker":"[bryan_boorstein]","startTime":247.0,"endTime":249.88,"body":"do mouth breathe. But then it went into this big thing about how much"},{"speaker":"[bryan_boorstein]","startTime":249.96,"endTime":254.76,"body":"better it is if you can nose breathe. Um, So what I've started doing is"},{"speaker":"[bryan_boorstein]","startTime":254.84,"endTime":259.32,"body":"going for twenty minute walks. and uh, the first one I, I like, struggled"},{"speaker":"[bryan_boorstein]","startTime":259.48,"endTime":262.91999999999996,"body":"to nose breathe the whole time. I didn't even realize I mouth breathed like"},{"speaker":"[bryan_boorstein]","startTime":263.0,"endTime":267.56,"body":"during walks, too. Uh. And and the second one I really kind of got in my"},{"speaker":"[bryan_boorstein]","startTime":267.56,"endTime":270.6,"body":"rhythm focused on my breathing and I was able to make it through the whole"},{"speaker":"[bryan_boorstein]","startTime":270.68,"endTime":274.36,"body":"twenty minutes breathing only through my nose. Um, And so this is kind of"},{"speaker":"[bryan_boorstein]","startTime":274.36,"endTime":277.48,"body":"like a cool challenge that I want to try to integrate into my life. Now is"},{"speaker":"[bryan_boorstein]","startTime":277.64,"endTime":280.6,"body":"okay. I can now walk for twenty minutes, breathing through my nose. I"},{"speaker":"[bryan_boorstein]","startTime":280.68,"endTime":283.64,"body":"wonder at what point maybe in a week or two weeks or something like that,"},{"speaker":"[bryan_boorstein]","startTime":283.8,"endTime":287.08,"body":"I'll try jogging for a few minutes and breathing through my nose, and then"},{"speaker":"[bryan_boorstein]","startTime":287.16,"endTime":291.08,"body":"seeing if maybe I can progress that a few more minutes. and um, yeah, I'm"},{"speaker":"[bryan_boorstein]","startTime":291.16,"endTime":294.28,"body":"just just kind of one of those things you know, always trying to to try new"},{"speaker":"[bryan_boorstein]","startTime":294.44,"endTime":295.8,"body":"stuff and and get better. So,"},{"speaker":"[bryan_boorstein]","startTime":313.8,"endTime":317.0,"body":"yeah, yeah, so it's like when you breathe through the mouth it's like you"},{"speaker":"[bryan_boorstein]","startTime":317.0,"endTime":320.52,"body":"know you're reving like a V eight like you're You're getting you get your"},{"speaker":"[bryan_boorstein]","startTime":320.6,"endTime":323.96,"body":"gas mileage is really low. Essentially, whereas, when you breathe through"},{"speaker":"[bryan_boorstein]","startTime":324.04,"endTime":330.28,"body":"your nose, the Google said Uh that you uh, filter the carbon dioxide much"},{"speaker":"[bryan_boorstein]","startTime":330.44,"endTime":334.68,"body":"better, So you end up getting much more pure oxygen into your body, And so"},{"speaker":"[bryan_boorstein]","startTime":335.08,"endTime":339.96,"body":"when you become efficient at that, you actually are more efficient at Um at"},{"speaker":"[bryan_boorstein]","startTime":340.12,"endTime":342.44,"body":"energy production and conservation. So"},{"speaker":"[bryan_boorstein]","startTime":361.1,"endTime":362.1,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":375.32,"endTime":379.0,"body":"yeah, yeah, I know. totally. I actually think that Uh, if we have listeners"},{"speaker":"[bryan_boorstein]","startTime":379.08,"endTime":382.12,"body":"from the endurance community, which, which I'm sure that we do, um, go"},{"speaker":"[bryan_boorstein]","startTime":382.2,"endTime":386.2,"body":"ahead and comment below, Uh, in the Youtube or whatever, and drop whatever"},{"speaker":"[bryan_boorstein]","startTime":386.52,"endTime":390.44,"body":"you know about nasal breathing and cardiovascular exercise, because from"},{"speaker":"[bryan_boorstein]","startTime":390.52,"endTime":394.28,"body":"what I understand, justcause, I pick things up on the peripher, as being in"},{"speaker":"[bryan_boorstein]","startTime":394.36,"endTime":400.76,"body":"the industry for a while, Nos breathing during long runs is actually like a"},{"speaker":"[bryan_boorstein]","startTime":400.68,"endTime":404.68,"body":"a training tool that is used for for advanced athletes and marathoners and"},{"speaker":"[bryan_boorstein]","startTime":404.76,"endTime":407.88,"body":"things like that, so be curious, what kind of information people have on"},{"speaker":"[bryan_boorstein]","startTime":407.5,"endTime":408.5,"body":"that."},{"speaker":"[bryan_boorstein]","startTime":416.36,"endTime":420.52,"body":"Yp, for sure. So what is going on in your world? dude,"},{"speaker":"[bryan_boorstein]","startTime":560.78,"endTime":561.78,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":583.08,"endTime":587.0,"body":"I love that. Um, it's great that you created like a hierarchy of"},{"speaker":"[bryan_boorstein]","startTime":587.16,"endTime":590.6,"body":"importance. I almost wonder if you like made a chart and you're like Okay."},{"speaker":"[bryan_boorstein]","startTime":590.76,"endTime":593.4,"body":"Here are the things that I have and hears what iss really important and"},{"speaker":"[bryan_boorstein]","startTime":593.56,"endTime":596.92,"body":"hears what's not that important type thing. Or you did it in your brain or"},{"speaker":"[bryan_boorstein]","startTime":596.78,"endTime":597.78,"body":"whatever you know."},{"speaker":"[bryan_boorstein]","startTime":647.02,"endTime":648.02,"body":"Y,"},{"speaker":"[bryan_boorstein]","startTime":688.14,"endTime":689.14,"body":"Mhm, Mhm,"},{"speaker":"[bryan_boorstein]","startTime":733.94,"endTime":734.94,"body":"No, I love that"},{"speaker":"[bryan_boorstein]","startTime":745.08,"endTime":747.08,"body":"you putting your clients first can't beat. That"},{"speaker":"[bryan_boorstein]","startTime":858.84,"endTime":860.52,"body":"was it. like a massive release, like,"},{"speaker":"[bryan_boorstein]","startTime":861.88,"endTime":863.96,"body":"like a, like, the whole thing, just kind of like disintegrated."},{"speaker":"[bryan_boorstein]","startTime":957.9,"endTime":958.9,"body":"Yeah, yeah, right."},{"speaker":"[bryan_boorstein]","startTime":973.24,"endTime":977.96,"body":"yeah, yeah, totally cool. So Um, here's kind of the background on how I"},{"speaker":"[bryan_boorstein]","startTime":978.12,"endTime":979.16,"body":"came up with this idea."},{"speaker":"[bryan_boorstein]","startTime":981.24,"endTime":985.4,"body":"I run these general programs right through through Paragonvolved. Paragon,"},{"speaker":"[bryan_boorstein]","startTime":985.56,"endTime":988.76,"body":"You know is a little bit more female based. evolved, probably pretty pretty"},{"speaker":"[bryan_boorstein]","startTime":988.92,"endTime":993.88,"body":"evenly split. Um, and I promote these programs as like, Hey, follow these"},{"speaker":"[bryan_boorstein]","startTime":994.04,"endTime":996.92,"body":"programs 'cause I, I program them. They're my programs. They're my"},{"speaker":"[bryan_boorstein]","startTime":996.54,"endTime":997.54,"body":"companies"},{"speaker":"[bryan_boorstein]","startTime":998.6,"endTime":1002.6,"body":"and a number of people that follow me now are coming from this kind of same"},{"speaker":"[bryan_boorstein]","startTime":1004.36,"endTime":1007.56,"body":"viewpoint as you and I like. they're super evidence based. They're very"},{"speaker":"[bryan_boorstein]","startTime":1007.64,"endTime":1011.48,"body":"nuance focused. They're very into a lot of this work that I've done with,"},{"speaker":"[bryan_boorstein]","startTime":1011.56,"endTime":1015.96,"body":"and one um with, you know, just optimization of every variable type thing."},{"speaker":"[bryan_boorstein]","startTime":1017.32,"endTime":1021.8,"body":"And so a number of these people now have bought Evolved or Paragon a"},{"speaker":"[bryan_boorstein]","startTime":1021.96,"endTime":1025.08,"body":"subscription. Check the programming out, and then pretty much cancelled"},{"speaker":"[bryan_boorstein]","startTime":1025.24,"endTime":1028.8400000000001,"body":"within a few days and been like this isn't what I was looking for and like,"},{"speaker":"[bryan_boorstein]","startTime":1029.08,"endTime":1031.8,"body":"initially, I'm kind of a little butt hurt and I'm like, Oh, it's my"},{"speaker":"[bryan_boorstein]","startTime":1031.88,"endTime":1035.3200000000002,"body":"programming. Why don't they like it? And then I just kind of started like"},{"speaker":"[bryan_boorstein]","startTime":1035.48,"endTime":1038.8400000000001,"body":"thinking about it. And they, these same things are happening over and over"},{"speaker":"[bryan_boorstein]","startTime":1039.08,"endTime":1042.76,"body":"over the course of the last few months, And what I realized is that the"},{"speaker":"[bryan_boorstein]","startTime":1043.1599999999999,"endTime":1047.24,"body":"programming that I put out on my stories, and that I talk about in my posts"},{"speaker":"[bryan_boorstein]","startTime":1047.48,"endTime":1052.28,"body":"in on our podcast is not exactly the same programming that's put out to"},{"speaker":"[bryan_boorstein]","startTime":1052.36,"endTime":1057.08,"body":"Paragon and Involvoled, And a couple of the small differences are that"},{"speaker":"[bryan_boorstein]","startTime":1057.32,"endTime":1060.92,"body":"those programs para Goton involved are still kind of freewight, heavy, Um,"},{"speaker":"[bryan_boorstein]","startTime":1061.08,"endTime":1065.72,"body":"I still use a decent amount of bar bells, a lot of dumbbells, Um, a lot of"},{"speaker":"[bryan_boorstein]","startTime":1065.8,"endTime":1069.96,"body":"like banded variations. And stuff like that, because the majority of that"},{"speaker":"[bryan_boorstein]","startTime":1070.12,"endTime":1074.44,"body":"audience that follows those programs at one point was based in Cross Fiit,"},{"speaker":"[bryan_boorstein]","startTime":1074.6,"endTime":1077.48,"body":"or they're training at home gyms and they don't have the full kit to be"},{"speaker":"[bryan_boorstein]","startTime":1077.56,"endTime":1081.16,"body":"able to use all of the fancy equipment and stuff like that. So I even have"},{"speaker":"[bryan_boorstein]","startTime":1081.32,"endTime":1085.08,"body":"like on Uh Paragon, An ofvolt. We have a commercial gym program called"},{"speaker":"[bryan_boorstein]","startTime":1085.24,"endTime":1091.08,"body":"Globo Physique, and even in that one I, I tend to not get too nuanced with"},{"speaker":"[bryan_boorstein]","startTime":1091.08,"endTime":1094.52,"body":"it because I don't know what the setup is of people's gyms like. I don't"},{"speaker":"[bryan_boorstein]","startTime":1094.6,"endTime":1097.72,"body":"know if they can just hold down a functional trainer for an hour, or if"},{"speaker":"[bryan_boorstein]","startTime":1097.8,"endTime":1101.16,"body":"they even have access to dual cables. Um, whether they have a chess"},{"speaker":"[bryan_boorstein]","startTime":1101.4,"endTime":1104.2,"body":"supported T. Ba row like, there's a number of different things that I am"},{"speaker":"[bryan_boorstein]","startTime":1104.28,"endTime":1108.44,"body":"like, Okay, so that and I could put in like you know, chess supported Dubll"},{"speaker":"[bryan_boorstein]","startTime":1108.6,"endTime":1112.28,"body":"row, or chess supported T bar row or something like that. So I do things"},{"speaker":"[bryan_boorstein]","startTime":1112.36,"endTime":1115.8,"body":"like that at times, but really due to those limitations,"},{"speaker":"[bryan_boorstein]","startTime":1116.84,"endTime":1120.28,"body":"Um, for as one part of it that that it makes it difficult for for someone"},{"speaker":"[bryan_boorstein]","startTime":1120.6,"endTime":1124.92,"body":"to for me to program the exact type of training that I'm doing for the"},{"speaker":"[bryan_boorstein]","startTime":1124.86,"endTime":1125.86,"body":"masses right,"},{"speaker":"[bryan_boorstein]","startTime":1126.76,"endTime":1130.28,"body":"Um, and then, on top of that there's a lot of like advanced techniques that"},{"speaker":"[bryan_boorstein]","startTime":1130.28,"endTime":1134.44,"body":"I use in my training Like partials, and you know, sets past failure,"},{"speaker":"[bryan_boorstein]","startTime":1134.76,"endTime":1138.76,"body":"reverse drop sets, et cetera, et cetera And again, these are things that I"},{"speaker":"[bryan_boorstein]","startTime":1138.84,"endTime":1142.52,"body":"don't always feel super comfortable programming when it's for the masses."},{"speaker":"[bryan_boorstein]","startTime":1142.68,"endTime":1145.24,"body":"And I know there's going to be a couple thousand people following this or"},{"speaker":"[bryan_boorstein]","startTime":1145.1,"endTime":1146.1,"body":"whatever, So"},{"speaker":"[bryan_boorstein]","startTime":1147.34,"endTime":1148.34,"body":"um,"},{"speaker":"[bryan_boorstein]","startTime":1149.4,"endTime":1152.52,"body":"through realizing that and then through the feedback that I got from these"},{"speaker":"[bryan_boorstein]","startTime":1152.6,"endTime":1154.6,"body":"people that bought these programs and cancelled,"},{"speaker":"[bryan_boorstein]","startTime":1155.64,"endTime":1159.88,"body":"I got super excited a couple of weeks ago when I was finally like, Why"},{"speaker":"[bryan_boorstein]","startTime":1160.04,"endTime":1166.12,"body":"don't I just take my programming? Put it in the app and we can call it B's"},{"speaker":"[bryan_boorstein]","startTime":1166.36,"endTime":1171.48,"body":"program, and people can literally just follow my program as I program as I"},{"speaker":"[bryan_boorstein]","startTime":1171.64,"endTime":1175.24,"body":"go through it right the with whether I'm no matter what cycle I'm doing and"},{"speaker":"[bryan_boorstein]","startTime":1175.32,"endTime":1178.68,"body":"what my. Objective is people can decide that Hey, that's something I would"},{"speaker":"[bryan_boorstein]","startTime":1178.84,"endTime":1182.68,"body":"like to do as well. or it's not something I would like to do. Um, and maybe"},{"speaker":"[bryan_boorstein]","startTime":1182.92,"endTime":1188.12,"body":"it's a better fit for them than what the general programming is, or was um"},{"speaker":"[bryan_boorstein]","startTime":1188.28,"endTime":1190.92,"body":"on Paragon, or revolved at the at the prior time."},{"speaker":"[bryan_boorstein]","startTime":1249.66,"endTime":1250.66,"body":"Mhm,"},{"speaker":"[bryan_boorstein]","startTime":1295.62,"endTime":1296.62,"body":"yp,"},{"speaker":"[bryan_boorstein]","startTime":1297.98,"endTime":1298.98,"body":"y,"},{"speaker":"[bryan_boorstein]","startTime":1304.36,"endTime":1308.04,"body":"no, super. I appreciate that, and to one of the points that you made about"},{"speaker":"[bryan_boorstein]","startTime":1308.12,"endTime":1311.4,"body":"you know it doesn't matter Ti. it matters or you know, Uh, what level of"},{"speaker":"[bryan_boorstein]","startTime":1311.56,"endTime":1315.48,"body":"training age somebody is at, You know, when I write these general programs,"},{"speaker":"[bryan_boorstein]","startTime":1315.64,"endTime":1320.92,"body":"Forol or Paragon, I have this kind of avatar in my brain of who I believe"},{"speaker":"[bryan_boorstein]","startTime":1321.0,"endTime":1324.68,"body":"I'm programming for and it's usually someone along the intermediate"},{"speaker":"[bryan_boorstein]","startTime":1325.16,"endTime":1328.52,"body":"spectrum of of training, likeer from early intermediate to advance"},{"speaker":"[bryan_boorstein]","startTime":1328.76,"endTime":1331.96,"body":"intermediate, somewhere in there, Right because somebody that's a beginner."},{"speaker":"[bryan_boorstein]","startTime":1332.2,"endTime":1335.24,"body":"They could probably do fine on one of my general programs, but they would"},{"speaker":"[bryan_boorstein]","startTime":1335.32,"endTime":1338.12,"body":"have questions on a lot of things, which is which is cool be cause. we have"},{"speaker":"[bryan_boorstein]","startTime":1338.12,"endTime":1341.0,"body":"a Facebook group and we can help them modify stuff and all that. But"},{"speaker":"[bryan_boorstein]","startTime":1341.32,"endTime":1345.24,"body":"somebody that super advanced that's been training fifteen years and you"},{"speaker":"[bryan_boorstein]","startTime":1345.32,"endTime":1349.72,"body":"know, really struggles to even progress at all. They're the people that I"},{"speaker":"[bryan_boorstein]","startTime":1349.8,"endTime":1354.12,"body":"think would get the most benefit from my program. Um, so so that's one"},{"speaker":"[bryan_boorstein]","startTime":1354.28,"endTime":1357.56,"body":"thing like it's It's when you have this intermediate population for the"},{"speaker":"[bryan_boorstein]","startTime":1357.56,"endTime":1361.0,"body":"general programs. it's like exercise selection isn't the most important."},{"speaker":"[bryan_boorstein]","startTime":1361.32,"endTime":1365.4,"body":"It's kind of important. But like a Barba row is fine, right and and with"},{"speaker":"[bryan_boorstein]","startTime":1365.64,"endTime":1369.4,"body":"um, my general programs, another thing that I always do is this I've talked"},{"speaker":"[bryan_boorstein]","startTime":1369.56,"endTime":1373.32,"body":"about in the past is progressing effort, uh, week to week, so starting with"},{"speaker":"[bryan_boorstein]","startTime":1373.4,"endTime":1376.6,"body":"something like two or three reps from failure, and then adding weight or"},{"speaker":"[bryan_boorstein]","startTime":1376.84,"endTime":1379.96,"body":"rep each week, so that you know by week five before deloaded, you get this"},{"speaker":"[bryan_boorstein]","startTime":1380.04,"endTime":1383.88,"body":"like assessment period where you kind of test yourself and then you go to"},{"speaker":"[bryan_boorstein]","startTime":1383.96,"endTime":1385.8,"body":"failure, and and you deload after that"},{"speaker":"[bryan_boorstein]","startTime":1386.92,"endTime":1389.56,"body":"with this program with me, Um,"},{"speaker":"[bryan_boorstein]","startTime":1391.08,"endTime":1395.24,"body":"there isn't this built in kind. Of progression, there isn't going to be a"},{"speaker":"[bryan_boorstein]","startTime":1395.24,"endTime":1398.84,"body":"lot of the things that are part of general programming, so I want to cover"},{"speaker":"[bryan_boorstein]","startTime":1399.08,"endTime":1402.76,"body":"that in a second. Um, but first I want to address a question 'cause I know"},{"speaker":"[bryan_boorstein]","startTime":1402.84,"endTime":1405.88,"body":"the the question that I'm going to get a lot from this is do I think my"},{"speaker":"[bryan_boorstein]","startTime":1405.96,"endTime":1410.28,"body":"program will work for just the masses or the general population or"},{"speaker":"[bryan_boorstein]","startTime":1410.36,"endTime":1413.56,"body":"whatever, And uh, like, I just kind of said, I think it is a little bit"},{"speaker":"[bryan_boorstein]","startTime":1413.72,"endTime":1417.32,"body":"more of an advanced program, so if you tend to be on that more intermediate"},{"speaker":"[bryan_boorstein]","startTime":1417.4,"endTime":1419.88,"body":"advanced side, I think it's probably going to be a little bit more"},{"speaker":"[bryan_boorstein]","startTime":1419.96,"endTime":1425.24,"body":"applicable. I also think that it may be more applicable for men, not to say"},{"speaker":"[bryan_boorstein]","startTime":1425.48,"endTime":1431.16,"body":"that women, Um, potentially wouldn't want a higher effort, slightly lower"},{"speaker":"[bryan_boorstein]","startTime":1431.4,"endTime":1436.44,"body":"volume approach, Um. but I do think that from what I've learned through my"},{"speaker":"[bryan_boorstein]","startTime":1436.52,"endTime":1441.16,"body":"years, um from reading, but also from you know, first handd experiences"},{"speaker":"[bryan_boorstein]","startTime":1441.32,"endTime":1445.32,"body":"that women really do seem to do better with a little bit more volume than"},{"speaker":"[bryan_boorstein]","startTime":1445.4,"endTime":1448.76,"body":"guys do. Um, so you know, I have one or two top sets for almost all of my"},{"speaker":"[bryan_boorstein]","startTime":1448.84,"endTime":1452.28,"body":"lifts, and most of the women I program for will end up with two to three,"},{"speaker":"[bryan_boorstein]","startTime":1452.6,"endTime":1457.0,"body":"even four top sets for many of their lifts. So it would, I would say, if"},{"speaker":"[bryan_boorstein]","startTime":1457.0,"endTime":1459.72,"body":"you're a woman following this program, you're probably either a really"},{"speaker":"[bryan_boorstein]","startTime":1459.8,"endTime":1463.72,"body":"advanced or or somebody that you know responds better to lower volume than"},{"speaker":"[bryan_boorstein]","startTime":1463.8,"endTime":1468.52,"body":"maybe other women do. Um to kind of address the question in general of"},{"speaker":"[bryan_boorstein]","startTime":1468.6,"endTime":1471.88,"body":"whether I think this would work for the masses. I would say in the"},{"speaker":"[bryan_boorstein]","startTime":1471.88,"endTime":1475.4,"body":"hierarchy of importance or of what really matters. You know. Having an"},{"speaker":"[bryan_boorstein]","startTime":1475.72,"endTime":1480.52,"body":"individual coach that knows you and is a competent coach"},{"speaker":"[bryan_boorstein]","startTime":1482.04,"endTime":1485.16,"body":"that's designing a program for you is is going to be significantly better"},{"speaker":"[bryan_boorstein]","startTime":1485.32,"endTime":1489.8,"body":"than following my program because it's my program. Um. However, I would say"},{"speaker":"[bryan_boorstein]","startTime":1489.96,"endTime":1494.52,"body":"that it is probably a lot better than most general programs out there. Um,"},{"speaker":"[bryan_boorstein]","startTime":1494.76,"endTime":1498.52,"body":"When it comes to actual volume and effort, it is pretty middle of the road,"},{"speaker":"[bryan_boorstein]","startTime":1498.76,"endTime":1501.8,"body":"so you know, on one extreme you have these programs that are super super"},{"speaker":"[bryan_boorstein]","startTime":1501.96,"endTime":1504.76,"body":"high volume, high volume, but they're really low effort. Where you're"},{"speaker":"[bryan_boorstein]","startTime":1504.84,"endTime":1507.88,"body":"doing, you know twenty twenty five sets. But you know every set it's like."},{"speaker":"[bryan_boorstein]","startTime":1507.96,"endTime":1510.44,"body":"It's basically like one of those like four sets at ten, four sets to ten,"},{"speaker":"[bryan_boorstein]","startTime":1510.6,"endTime":1513.72,"body":"four cents of ten, four sets a ten, and you're like Okay. I did twenty sets"},{"speaker":"[bryan_boorstein]","startTime":1513.8,"endTime":1518.12,"body":"of ten, but like were any of them really that hard type thing? Um, and"},{"speaker":"[bryan_boorstein]","startTime":1518.2,"endTime":1522.44,"body":"then, on the other side of the spectrum, you have programs that really go"},{"speaker":"[bryan_boorstein]","startTime":1522.84,"endTime":1526.92,"body":"overboard on intensity stuff. And like everything's a drop set or"},{"speaker":"[bryan_boorstein]","startTime":1527.0,"endTime":1532.28,"body":"everything's a super set or forced raps or partials or whatever like that."},{"speaker":"[bryan_boorstein]","startTime":1532.44,"endTime":1536.76,"body":"so in my program it's more middle of the road where it's not extremely high"},{"speaker":"[bryan_boorstein]","startTime":1537.0,"endTime":1539.96,"body":"volume. But it's I wouldn't say it's really low volume. either. Um, you"},{"speaker":"[bryan_boorstein]","startTime":1540.04,"endTime":1545.16,"body":"know I'm between eight and fifteen sets a week for most muscle groups, and"},{"speaker":"[bryan_boorstein]","startTime":1545.48,"endTime":1550.36,"body":"Uh, and the effort is you know. Yes, I do go past failure strategically on"},{"speaker":"[bryan_boorstein]","startTime":1550.52,"endTime":1553.88,"body":"certain movements where it's conducive to do partial reps or reverse"},{"speaker":"[bryan_boorstein]","startTime":1553.96,"endTime":1557.08,"body":"dropses, usually short overloaded movements which tend to not be as"},{"speaker":"[bryan_boorstein]","startTime":1557.16,"endTime":1561.48,"body":"damaging anyways. so they are a little bit more, Um susceptible to use"},{"speaker":"[bryan_boorstein]","startTime":1561.72,"endTime":1565.88,"body":"those kind of advanced techniques. Um, and then also I'd have things where"},{"speaker":"[bryan_boorstein]","startTime":1566.12,"endTime":1569.64,"body":"them like three or four r, i r, or two to three r i r, like an ry, l, or"},{"speaker":"[bryan_boorstein]","startTime":1569.72,"endTime":1572.36,"body":"like a Pawe back squad or something like that Like we're not going to be"},{"speaker":"[bryan_boorstein]","startTime":1572.44,"endTime":1577.48,"body":"taking one of those in my program to zero r I r. Um, so so in my my"},{"speaker":"[bryan_boorstein]","startTime":1577.8,"endTime":1582.12,"body":"program there's going to be everything from three to four r, i r, all the"},{"speaker":"[bryan_boorstein]","startTime":1582.12,"endTime":1586.04,"body":"way to going past failure. so it's very middle of the road there as well,"},{"speaker":"[bryan_boorstein]","startTime":1586.54,"endTime":1587.54,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":1588.52,"endTime":1592.28,"body":"it also has the care that I would take as part of writing a program because"},{"speaker":"[bryan_boorstein]","startTime":1592.44,"endTime":1595.72,"body":"it's my program. So when you want a ape, when you want to follow a program"},{"speaker":"[bryan_boorstein]","startTime":1596.04,"endTime":1601.72,"body":"that shows that you care about what is being put out and that you um,"},{"speaker":"[bryan_boorstein]","startTime":1602.28,"endTime":1605.72,"body":"notate things that are important to know, and you think about what you're"},{"speaker":"[bryan_boorstein]","startTime":1605.8,"endTime":1608.68,"body":"doing week to week and where the program might be going month to month,"},{"speaker":"[bryan_boorstein]","startTime":1609.08,"endTime":1612.28,"body":"Like that's something that you want in a program that you follow versus"},{"speaker":"[bryan_boorstein]","startTime":1612.44,"endTime":1615.8,"body":"someone that's just arbitrarily writing stuff out and doesn't even think"},{"speaker":"[bryan_boorstein]","startTime":1615.88,"endTime":1620.12,"body":"about where the program's going, six months or a year from now, Um, so"},{"speaker":"[bryan_boorstein]","startTime":1620.28,"endTime":1623.64,"body":"those are probably some of my initial. Thoughts on whether it will work for"},{"speaker":"[bryan_boorstein]","startTime":1623.64,"endTime":1627.24,"body":"the masses and hopefully I can kind of refine that Um into some sort of"},{"speaker":"[bryan_boorstein]","startTime":1627.4,"endTime":1631.4,"body":"post as we get going. Um. but yeah, any questions on any of that dude? He?"},{"speaker":"[bryan_boorstein]","startTime":1631.18,"endTime":1632.18,"body":"any thoughts?"},{"speaker":"[bryan_boorstein]","startTime":1645.66,"endTime":1646.66,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1659.42,"endTime":1660.42,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":1665.48,"endTime":1669.64,"body":"yeah, yeah, totally. um. So like we've talked about prior. I, I am"},{"speaker":"[bryan_boorstein]","startTime":1669.72,"endTime":1671.24,"body":"essentially on like a one year"},{"speaker":"[bryan_boorstein]","startTime":1672.28,"endTime":1676.68,"body":"lower body specialization program. Um. It started out as like mostly a"},{"speaker":"[bryan_boorstein]","startTime":1676.76,"endTime":1680.92,"body":"hamssterring specialization, and then I kind of just realize that Um,"},{"speaker":"[bryan_boorstein]","startTime":1682.12,"endTime":1685.48,"body":"programming it in a manner where I have a day that focuses on hams, and a"},{"speaker":"[bryan_boorstein]","startTime":1685.48,"endTime":1690.52,"body":"day that focuses on quads is just a better use of my effort and my time. So"},{"speaker":"[bryan_boorstein]","startTime":1691.4,"endTime":1695.4,"body":"Um, I'll go over the exact split of the program here in a second, But we,"},{"speaker":"[bryan_boorstein]","startTime":1695.64,"endTime":1697.8,"body":"what we can expect is that"},{"speaker":"[bryan_boorstein]","startTime":1698.92,"endTime":1702.92,"body":"it will continue to be a lower body prioritization program. Um, I"},{"speaker":"[bryan_boorstein]","startTime":1703.16,"endTime":1707.96,"body":"personally need a little bit more volume for upper body than for lower, Um."},{"speaker":"[bryan_boorstein]","startTime":1708.12,"endTime":1711.64,"body":"I tend to hold fatigue and and accumulate fatigue pretty quickly in my"},{"speaker":"[bryan_boorstein]","startTime":1711.72,"endTime":1713.32,"body":"lower body, so Um,"},{"speaker":"[bryan_boorstein]","startTime":1714.44,"endTime":1719.08,"body":"so it doesn't need to be as high volume as it is for the upper body. So,"},{"speaker":"[bryan_boorstein]","startTime":1719.24,"endTime":1722.6,"body":"even though this is a a lower body specialization program when you actually"},{"speaker":"[bryan_boorstein]","startTime":1722.76,"endTime":1726.92,"body":"look at the volume per muscle group per microcycle, it's actually really"},{"speaker":"[bryan_boorstein]","startTime":1727.08,"endTime":1730.76,"body":"really close between upper body and lower body, Um, but if I were trying to"},{"speaker":"[bryan_boorstein]","startTime":1730.84,"endTime":1735.16,"body":"target everything evenly, it would be significantly more volume for upper"},{"speaker":"[bryan_boorstein]","startTime":1735.32,"endTime":1739.48,"body":"body than lower body. Um, so we're gonna continue to just kind of run this"},{"speaker":"[bryan_boorstein]","startTime":1739.72,"endTime":1743.56,"body":"plan. Um. the actual split itself may change over the course of a a"},{"speaker":"[bryan_boorstein]","startTime":1743.56,"endTime":1747.8,"body":"messocycleert or a couple of muscle mesocycles, But Um, right now I'm in"},{"speaker":"[bryan_boorstein]","startTime":1747.88,"endTime":1751.56,"body":"the first messo cycle of this split And so that's just going to continue."},{"speaker":"[bryan_boorstein]","startTime":1751.88,"endTime":1756.52,"body":"There aren't going to be a ton of of massive changes to the program over"},{"speaker":"[bryan_boorstein]","startTime":1756.6,"endTime":1760.12,"body":"the next four months, but Um, I do think that"},{"speaker":"[bryan_boorstein]","startTime":1761.8,"endTime":1765.56,"body":"there will unfortunately have to be a metabolite phase in there in a few"},{"speaker":"[bryan_boorstein]","startTime":1765.72,"endTime":1770.76,"body":"months. Um. I haven't done one of those in a long time, so I do need to to"},{"speaker":"[bryan_boorstein]","startTime":1770.84,"endTime":1774.6,"body":"do some of that. I think that's actually a weakness in in myself. Is that I"},{"speaker":"[bryan_boorstein]","startTime":1774.76,"endTime":1780.2,"body":"over prioritize an over program, Um. hyperturephy phases. And, uh, and so"},{"speaker":"[bryan_boorstein]","startTime":1780.28,"endTime":1783.48,"body":"I, I think that I need to have a short metabolic phase, and as we know"},{"speaker":"[bryan_boorstein]","startTime":1783.56,"endTime":1786.36,"body":"about mettaabol phase, they don't need to be really long. Like two to four"},{"speaker":"[bryan_boorstein]","startTime":1786.44,"endTime":1790.04,"body":"weeks in and out should be fine, so I think we'll probably expect one of"},{"speaker":"[bryan_boorstein]","startTime":1790.04,"endTime":1791.56,"body":"those in the spring at some point."},{"speaker":"[bryan_boorstein]","startTime":1792.6,"endTime":1797.08,"body":"Um. and then, uh, I'd like to take an assessment of where the quads and"},{"speaker":"[bryan_boorstein]","startTime":1797.16,"endTime":1801.64,"body":"hams are in the spring. You know, maybe do a minicut of some sort, possibly"},{"speaker":"[bryan_boorstein]","startTime":1801.72,"endTime":1805.64,"body":"during the metabolite phase, and uh, and just see where everything is and"},{"speaker":"[bryan_boorstein]","startTime":1805.72,"endTime":1808.84,"body":"then make a decision from there about whether I want to prioritize a"},{"speaker":"[bryan_boorstein]","startTime":1808.92,"endTime":1811.0,"body":"different muscle group, because that will have been at that point,"},{"speaker":"[bryan_boorstein]","startTime":1812.04,"endTime":1817.48,"body":"maybe like eight months of ham specialization Hammon, quad. So, Um, that's"},{"speaker":"[bryan_boorstein]","startTime":1817.56,"endTime":1820.92,"body":"a really good question and I want to actually go over my split at the end"},{"speaker":"[bryan_boorstein]","startTime":1821.24,"endTime":1823.96,"body":"here. Actually, why don't we just do it now? since since we're kind of"},{"speaker":"[bryan_boorstein]","startTime":1824.04,"endTime":1825.8,"body":"talking about it, so y,"},{"speaker":"[bryan_boorstein]","startTime":1839.1,"endTime":1840.1,"body":"mhm,"},{"speaker":"[bryan_boorstein]","startTime":1842.2,"endTime":1846.28,"body":"Yeah, if everything, if everything were even like I was, If I was trying to"},{"speaker":"[bryan_boorstein]","startTime":1846.28,"endTime":1849.8,"body":"get an equal stimulus across my whole body, then there would be more upper"},{"speaker":"[bryan_boorstein]","startTime":1849.96,"endTime":1853.0,"body":"body volume compared to lower body volume. Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1861.56,"endTime":1863.88,"body":"no, the the neurotype Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1873.16,"endTime":1875.24,"body":"one. be with a three secondary here,"},{"speaker":"[bryan_boorstein]","startTime":1931.34,"endTime":1932.34,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":1966.28,"endTime":1968.68,"body":"Yeah, yeah, I actually have thoughts on this, because, Um,"},{"speaker":"[bryan_boorstein]","startTime":1969.88,"endTime":1973.88,"body":"when you look at the exercise selection options, Uh, in the way that people"},{"speaker":"[bryan_boorstein]","startTime":1974.12,"endTime":1977.24,"body":"generally construct their programming for upper body and lower body,"},{"speaker":"[bryan_boorstein]","startTime":1978.52,"endTime":1982.44,"body":"you'll find that the majority of upper body movements are going to be in"},{"speaker":"[bryan_boorstein]","startTime":1982.52,"endTime":1986.36,"body":"that short range overload. Um, especially if you use cables you're going"},{"speaker":"[bryan_boorstein]","startTime":1986.44,"endTime":1989.24,"body":"to. And and if you don't know a lot about exercise selection, and how to"},{"speaker":"[bryan_boorstein]","startTime":1989.24,"endTime":1992.28,"body":"like create a length and overload via like crossing the cables and stuff"},{"speaker":"[bryan_boorstein]","startTime":1992.44,"endTime":1996.04,"body":"like that, Um, the majority of the work that you do for your upper body is"},{"speaker":"[bryan_boorstein]","startTime":1996.12,"endTime":1999.32,"body":"going to be short overload, so just by the nature of that, you're going to"},{"speaker":"[bryan_boorstein]","startTime":1999.32,"endTime":2002.28,"body":"get less sore. You're going to be able to handle more volume or sett, et"},{"speaker":"[bryan_boorstein]","startTime":2002.36,"endTime":2006.36,"body":"cetera when you look at what people generally do for their lower body,"},{"speaker":"[bryan_boorstein]","startTime":2007.34,"endTime":2008.34,"body":"Any"},{"speaker":"[bryan_boorstein]","startTime":2009.16,"endTime":2012.36,"body":"squat or single egg, squat or deadlift or single, like deadlift, or"},{"speaker":"[bryan_boorstein]","startTime":2012.44,"endTime":2015.96,"body":"hiphinge of any sort, is a lengthened overloaded movement. Like you, you"},{"speaker":"[bryan_boorstein]","startTime":2016.04,"endTime":2020.6,"body":"said axial loaded, so you're getting a that spinal, uh, spinal fatigue in"},{"speaker":"[bryan_boorstein]","startTime":2020.3,"endTime":2021.3,"body":"there as well,"},{"speaker":"[bryan_boorstein]","startTime":2022.2,"endTime":2027.72,"body":"But like you could accw a shit ton of volume if you had a leg extension and"},{"speaker":"[bryan_boorstein]","startTime":2027.8,"endTime":2031.72,"body":"a leg curl machine that were short overloaded, Uh, which most commercial"},{"speaker":"[bryan_boorstein]","startTime":2031.88,"endTime":2034.6,"body":"gyms. Yeah, you know, don't really know, but you could band it and make it"},{"speaker":"[bryan_boorstein]","startTime":2034.68,"endTime":2038.52,"body":"short overloaded Um, if you just did short overloaded leg astensions and"},{"speaker":"[bryan_boorstein]","startTime":2038.52,"endTime":2042.36,"body":"leg curs, I think you could o that volume significantly, but it's like, uh,"},{"speaker":"[bryan_boorstein]","startTime":2042.52,"endTime":2045.8,"body":"an opportunity cost of like. Is it really worth it because I have these"},{"speaker":"[bryan_boorstein]","startTime":2045.88,"endTime":2049.56,"body":"other movements that I get a lot out of too, And I can do a couple sets of"},{"speaker":"[bryan_boorstein]","startTime":2049.6400000000003,"endTime":2052.76,"body":"these leg extensions like curls and get tremendous benefit from that, too."},{"speaker":"[bryan_boorstein]","startTime":2053.24,"endTime":2057.6400000000003,"body":"Um. So I think exercise selection and the fatigue cost of those exercises"},{"speaker":"[bryan_boorstein]","startTime":2057.88,"endTime":2063.56,"body":"is probably the largest player in that. Um, You know my back. just like"},{"speaker":"[bryan_boorstein]","startTime":2063.6400000000003,"endTime":2066.6800000000003,"body":"we've talked about many times. Neither of our backs really get like super"},{"speaker":"[bryan_boorstein]","startTime":2066.92,"endTime":2069.6400000000003,"body":"sore from the work that we're doing with them, so I do all of these things"},{"speaker":"[bryan_boorstein]","startTime":2069.8,"endTime":2074.12,"body":"to try to l. get more length and overload in there, like reverse drops,"},{"speaker":"[bryan_boorstein]","startTime":2074.2,"endTime":2078.28,"body":"sets and partials, and hip shifts and and stuff like that, and it still"},{"speaker":"[bryan_boorstein]","startTime":2078.44,"endTime":2082.84,"body":"doesn't really get sore. Um, so until there really is like,"},{"speaker":"[bryan_boorstein]","startTime":2084.28,"endTime":2087.72,"body":"unless back movements suddenly become like squat movements where they're"},{"speaker":"[bryan_boorstein]","startTime":2087.88,"endTime":2091.56,"body":"all just hardest at the stretch position? I just think that backs are going"},{"speaker":"[bryan_boorstein]","startTime":2091.64,"endTime":2094.92,"body":"to be able to handle a lot more volume than than legs are, And that's just"},{"speaker":"[bryan_boorstein]","startTime":2095.0,"endTime":2096.12,"body":"kind of the way it's going to be."},{"speaker":"[bryan_boorstein]","startTime":2105.8,"endTime":2110.92,"body":"Yeah, yeah, cool. Um, so let's do. Uh, actually, we'll do the split at the"},{"speaker":"[bryan_boorstein]","startTime":2111.0,"endTime":2115.32,"body":"end so real quick. Um, I have a. What can people expect when they sign up"},{"speaker":"[bryan_boorstein]","startTime":2115.4,"endTime":2119.64,"body":"for for B's program? So one thing you can expect is that it's going to be"},{"speaker":"[bryan_boorstein]","startTime":2119.72,"endTime":2123.32,"body":"primarily programed for a commercial gym? Um, I'm go to write things like"},{"speaker":"[bryan_boorstein]","startTime":2123.32,"endTime":2127.0,"body":"Pendulum squat, but then I'll put underneath. You know you could all also"},{"speaker":"[bryan_boorstein]","startTime":2127.4,"endTime":2133.24,"body":"do a leg press or a hack, squat, or a heels, elevated barbll, back squat or"},{"speaker":"[bryan_boorstein]","startTime":2133.32,"endTime":2137.0,"body":"something like that, so I will provide people some options, but it with the"},{"speaker":"[bryan_boorstein]","startTime":2137.08,"endTime":2140.28,"body":"intention will be that you have a penslim or a hack or something Along"},{"speaker":"[bryan_boorstein]","startTime":2140.18,"endTime":2141.18,"body":"those lines,"},{"speaker":"[bryan_boorstein]","startTime":2142.6,"endTime":2146.2,"body":"I don't train on a calendar week. This program won't be on a calendar week"},{"speaker":"[bryan_boorstein]","startTime":2146.44,"endTime":2149.56,"body":"either, But for those people that already are like, Oh, I can't do that."},{"speaker":"[bryan_boorstein]","startTime":2149.72,"endTime":2153.4,"body":"that's ridiculous. blah, blah. So so the way that it's going to be set up"},{"speaker":"[bryan_boorstein]","startTime":2153.48,"endTime":2157.72,"body":"is on on Monday each week, I'm just goingnna post like five or six workouts"},{"speaker":"[bryan_boorstein]","startTime":2158.04,"endTime":2161.72,"body":"and you can literally just do those five or six workouts on whatever days"},{"speaker":"[bryan_boorstein]","startTime":2161.8,"endTime":2165.4,"body":"work for you. So if it works best for you to be on a calendar week, then be"},{"speaker":"[bryan_boorstein]","startTime":2165.48,"endTime":2169.4,"body":"on a calendar week and just always work out on the same days for me. I"},{"speaker":"[bryan_boorstein]","startTime":2169.56,"endTime":2173.0,"body":"prefer to go two days on one day off, two days on one day off, two days on"},{"speaker":"[bryan_boorstein]","startTime":2173.08,"endTime":2176.92,"body":"one day off. so it ends up being six sessions over nine days. That's the"},{"speaker":"[bryan_boorstein]","startTime":2177.0,"endTime":2181.4,"body":"way I set it up. but there's certainly been times where my life doesn't"},{"speaker":"[bryan_boorstein]","startTime":2181.48,"endTime":2184.28,"body":"allow me to do that and I either have to go like three in a row, and then"},{"speaker":"[bryan_boorstein]","startTime":2184.36,"endTime":2189.0,"body":"two off one on one off one on one off type thing. So the program is"},{"speaker":"[bryan_boorstein]","startTime":2189.08,"endTime":2193.56,"body":"extremely mallable and I built it that way specifically so that if you have"},{"speaker":"[bryan_boorstein]","startTime":2193.72,"endTime":2197.88,"body":"to do days back to back and you can't take the rest days that I recommend"},{"speaker":"[bryan_boorstein]","startTime":2198.2,"endTime":2201.56,"body":"it doesn't matter. Um, So we' you'll see that as we go through the split"},{"speaker":"[bryan_boorstein]","startTime":2201.8,"endTime":2204.04,"body":"that no matter what days you do in a row should be fine,"},{"speaker":"[bryan_boorstein]","startTime":2204.62,"endTime":2205.62,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":2206.44,"endTime":2210.28,"body":"deload, weeks on my general programs or every. It's five weeks of training"},{"speaker":"[bryan_boorstein]","startTime":2210.44,"endTime":2214.6,"body":"to one week deload. Um, I don't do that in my training. I auto regulate"},{"speaker":"[bryan_boorstein]","startTime":2214.84,"endTime":2219.32,"body":"deloads, and they usually happen every five to eight weeks. Um, it kind of"},{"speaker":"[bryan_boorstein]","startTime":2219.4,"endTime":2222.52,"body":"just depends when I'm ready for them and I actually think that you could"},{"speaker":"[bryan_boorstein]","startTime":2222.6,"endTime":2225.8,"body":"probably do the same following this program. Like if I personally am going"},{"speaker":"[bryan_boorstein]","startTime":2225.88,"endTime":2229.32,"body":"to take seven weeks to do my deload, and you're like Okay After you know"},{"speaker":"[bryan_boorstein]","startTime":2229.4,"endTime":2233.48,"body":"five or six weeks you feel ready for a deload, Then just deload. Follow the"},{"speaker":"[bryan_boorstein]","startTime":2233.48,"endTime":2237.0,"body":"Delote template that's going to be out there from from the first week. Like"},{"speaker":"[bryan_boorstein]","startTime":2237.16,"endTime":2241.0,"body":"go back in the Appp. Find the Delote template Dload, and then when you pick"},{"speaker":"[bryan_boorstein]","startTime":2241.14,"endTime":2242.14,"body":"back up, you'll just"},{"speaker":"[bryan_boorstein]","startTime":2243.16,"endTime":2246.2,"body":"pick up slightly lower effort, but with like the week that you missed"},{"speaker":"[bryan_boorstein]","startTime":2246.36,"endTime":2249.48,"body":"prior, so it should work out. I mean, it's not going to be the easiest"},{"speaker":"[bryan_boorstein]","startTime":2249.88,"endTime":2252.84,"body":"thing for you, but it's certainly not going to be the hardest either."},{"speaker":"[bryan_boorstein]","startTime":2254.12,"endTime":2259.0,"body":"Um, you can expect advanced terminology such as ramp upsets, r, i, r"},{"speaker":"[bryan_boorstein]","startTime":2259.4,"endTime":2263.96,"body":"partials, reverse drops, set things like that, Um, those are terms that I"},{"speaker":"[bryan_boorstein]","startTime":2264.04,"endTime":2268.04,"body":"generally don't use in my general programs, Um, I mostly, 'cause a lot of"},{"speaker":"[bryan_boorstein]","startTime":2268.12,"endTime":2271.24,"body":"those I use r. I, r, but I don't call it r. I. r. I call it reps from"},{"speaker":"[bryan_boorstein]","startTime":2271.32,"endTime":2274.52,"body":"failure. We're just going to be using the terms that I use in my training"},{"speaker":"[bryan_boorstein]","startTime":2274.68,"endTime":2277.72,"body":"and I will assume that my audience should be able to fall along with those"},{"speaker":"[bryan_boorstein]","startTime":2278.68,"endTime":2281.8,"body":"for anything that you don't know. Of course, you will have access to the"},{"speaker":"[bryan_boorstein]","startTime":2282.04,"endTime":2286.2,"body":"member's only Facebook group and be able to ask any questions about that."},{"speaker":"[bryan_boorstein]","startTime":2287.4,"endTime":2291.16,"body":"Um, I will have video demos of all exercises and I'm actually goingnna"},{"speaker":"[bryan_boorstein]","startTime":2290.86,"endTime":2291.86,"body":"provide"},{"speaker":"[bryan_boorstein]","startTime":2292.44,"endTime":2293.96,"body":"verbal  cues"},{"speaker":"[bryan_boorstein]","startTime":2295.0,"endTime":2299.88,"body":"written in each section. So when it's like you know, leg extension pause at"},{"speaker":"[bryan_boorstein]","startTime":2300.04,"endTime":2305.32,"body":"top. Like if that's the movement then I'm go to be like. Maybe it's a you"},{"speaker":"[bryan_boorstein]","startTime":2305.4,"endTime":2309.4,"body":"know, think about sweeping forward with the legs instead of exploding from"},{"speaker":"[bryan_boorstein]","startTime":2309.48,"endTime":2313.08,"body":"the bottom. or you know, little  cues like that on a leg curl, you know,"},{"speaker":"[bryan_boorstein]","startTime":2313.32,"endTime":2318.76,"body":"Uh, slowly pressed the gas pedal versus accelerating into the movement. Um,"},{"speaker":"[bryan_boorstein]","startTime":2319.88,"endTime":2323.72,"body":"uh, you know, on a one arm press around like, uh, make sure the shoulder"},{"speaker":"[bryan_boorstein]","startTime":2323.88,"endTime":2327.72,"body":"doesn't rotate forward too much as going through or on a bicept curl like"},{"speaker":"[bryan_boorstein]","startTime":2327.8,"endTime":2331.08,"body":"keep your elbow stable. Like little cues like that that I think will help"},{"speaker":"[bryan_boorstein]","startTime":2331.24,"endTime":2334.44,"body":"people really get the most out of these movements So I'll try to drop like"},{"speaker":"[bryan_boorstein]","startTime":2334.52,"endTime":2338.28,"body":"one or two little cues into the Appp for each movement that we do. So you"},{"speaker":"[bryan_boorstein]","startTime":2338.36,"endTime":2341.08,"body":"guys can kinda be thinking about some of the things, same things that I"},{"speaker":"[bryan_boorstein]","startTime":2341.16,"endTime":2345.64,"body":"think about when I'm executing these movements. Um, another thing. That's"},{"speaker":"[bryan_boorstein]","startTime":2345.8,"endTime":2349.32,"body":"very different than my general programs, is that everything is a repeating"},{"speaker":"[bryan_boorstein]","startTime":2349.48,"endTime":2353.08,"body":"movement. I'm not mixing anything up. So if you're one of those people that"},{"speaker":"[bryan_boorstein]","startTime":2353.16,"endTime":2357.08,"body":"is like I love that you have part C. D, E and F. Like changing every"},{"speaker":"[bryan_boorstein]","startTime":2357.4,"endTime":2361.56,"body":"session. We're not doing that shit anymore, man, so what we're going to be"},{"speaker":"[bryan_boorstein]","startTime":2361.64,"endTime":2365.56,"body":"doing instead is every week I'm goingnna have a little right up at the top"},{"speaker":"[bryan_boorstein]","startTime":2365.72,"endTime":2369.0,"body":"of the Appp. and I'm goingnna talk about the things that are changing this"},{"speaker":"[bryan_boorstein]","startTime":2369.16,"endTime":2372.84,"body":"week And usually there're going to be little things like we did three to"},{"speaker":"[bryan_boorstein]","startTime":2372.92,"endTime":2376.36,"body":"four partials on leg extension last week. This week we're going to go for"},{"speaker":"[bryan_boorstein]","startTime":2376.44,"endTime":2381.32,"body":"four to six partials at the end. Um, you know, last time we"},{"speaker":"[bryan_boorstein]","startTime":2382.52,"endTime":2386.52,"body":"did partials after our cable rowse, but this time we're going to do a"},{"speaker":"[bryan_boorstein]","startTime":2386.6,"endTime":2388.36,"body":"reverse drop set. Um,"},{"speaker":"[bryan_boorstein]","startTime":2389.48,"endTime":2393.72,"body":"or last time we worked to one to two r i r. on this first set. This time"},{"speaker":"[bryan_boorstein]","startTime":2393.8,"endTime":2397.56,"body":"we're going to go to to zero to one r I R. Right. So there's going to be"},{"speaker":"[bryan_boorstein]","startTime":2398.28,"endTime":2402.44,"body":"notes under the movement or at the top of the Appp. that kind of describes."},{"speaker":"[bryan_boorstein]","startTime":2402.6,"endTime":2405.4,"body":"You know, here are the things that you should look out for this week that"},{"speaker":"[bryan_boorstein]","startTime":2405.64,"endTime":2410.36,"body":"are changed. But as far as exercise selection and rep, schemes and things"},{"speaker":"[bryan_boorstein]","startTime":2410.6,"endTime":2413.72,"body":"like that, these things are not going to change week to week."},{"speaker":"[bryan_boorstein]","startTime":2439.5,"endTime":2440.5,"body":"right."},{"speaker":"[bryan_boorstein]","startTime":2473.02,"endTime":2474.02,"body":"yeah, yeah,"},{"speaker":"[bryan_boorstein]","startTime":2478.98,"endTime":2479.98,"body":"yp,"},{"speaker":"[bryan_boorstein]","startTime":2483.24,"endTime":2487.88,"body":"swet, yeah. So regarding progression, because that's like such a good point"},{"speaker":"[bryan_boorstein]","startTime":2488.04,"endTime":2490.76,"body":"about, you know, our inability to be able to add, wait week to week"},{"speaker":"[bryan_boorstein]","startTime":2490.92,"endTime":2492.84,"body":"necessarily, or even a rep. In that matter,"},{"speaker":"[bryan_boorstein]","startTime":2493.88,"endTime":2497.48,"body":"one of the ways and I, I took this from cassum. Um, Because what he talks"},{"speaker":"[bryan_boorstein]","startTime":2497.64,"endTime":2501.8,"body":"about is progressing the stimulus and progressing the stimulus doesn't"},{"speaker":"[bryan_boorstein]","startTime":2501.96,"endTime":2506.44,"body":"always mean adding weight or adding a wrap. Or, or it doesn't have to mean"},{"speaker":"[bryan_boorstein]","startTime":2506.58,"endTime":2507.58,"body":"that right. So"},{"speaker":"[bryan_boorstein]","startTime":2508.68,"endTime":2511.8,"body":"when I, even when I said earlier, where it's like on leg extensions, you"},{"speaker":"[bryan_boorstein]","startTime":2511.34,"endTime":2512.34,"body":"know"},{"speaker":"[bryan_boorstein]","startTime":2513.0,"endTime":2516.84,"body":"if we did three or four partial reps last week at the end, and then this"},{"speaker":"[bryan_boorstein]","startTime":2516.92,"endTime":2521.48,"body":"week we did five or six partial reps, Even if we didn't get any more reps"},{"speaker":"[bryan_boorstein]","startTime":2521.64,"endTime":2525.96,"body":"with any more load on either of our leg extension sets. Just the fact that"},{"speaker":"[bryan_boorstein]","startTime":2526.04,"endTime":2531.8,"body":"we did more partial reps is a progression in stimulus. and so that's one of"},{"speaker":"[bryan_boorstein]","startTime":2531.88,"endTime":2536.28,"body":"the things that I try to do in this program in my programming all the time,"},{"speaker":"[bryan_boorstein]","startTime":2536.52,"endTime":2541.48,"body":"week to week is okay. If if I get an extra wrap, Great, if I add weight in"},{"speaker":"[bryan_boorstein]","startTime":2541.56,"endTime":2545.72,"body":"match reps, great then I don't need to do anything else because progressed"},{"speaker":"[bryan_boorstein]","startTime":2545.88,"endTime":2550.76,"body":"the stimulus. But if I don't progress a rep, I don't add weight, then I'm"},{"speaker":"[bryan_boorstein]","startTime":2550.92,"endTime":2553.88,"body":"going to use a different tool. I'm going to add an additional partial rep."},{"speaker":"[bryan_boorstein]","startTime":2554.04,"endTime":2557.88,"body":"I'm going to do a reverse dropse. I'm going to do something that's going to"},{"speaker":"[bryan_boorstein]","startTime":2557.96,"endTime":2562.12,"body":"allow me to progress the stimulus in some manner, and just that little"},{"speaker":"[bryan_boorstein]","startTime":2562.44,"endTime":2566.44,"body":"little nuance thing has made a huge difference for me because I would go"},{"speaker":"[bryan_boorstein]","startTime":2566.6,"endTime":2569.96,"body":"into the gym prior, and mentally I was like Man, If I don't improve a wrapp"},{"speaker":"[bryan_boorstein]","startTime":2570.04,"endTime":2572.68,"body":"or add waitight like this was a worthless session. I didn't accomplish"},{"speaker":"[bryan_boorstein]","startTime":2572.84,"endTime":2576.12,"body":"anything. I didn't move toward my goals. This is bullshit, you know, and"},{"speaker":"[bryan_boorstein]","startTime":2576.28,"endTime":2579.8,"body":"now it's like No. I added two more partial reps to my leg extensions like I"},{"speaker":"[bryan_boorstein]","startTime":2579.96,"endTime":2585.48,"body":"absolutely progressed. Um. So anyways, I think that's super important. and"},{"speaker":"[bryan_boorstein]","startTime":2585.72,"endTime":2589.08,"body":"uh, then kind of moving on to the final section that I wanted to talk about"},{"speaker":"[bryan_boorstein]","startTime":2589.32,"endTime":2590.44,"body":"about the program is Um."},{"speaker":"[bryan_boorstein]","startTime":2592.6,"endTime":2595.32,"body":"shit. I guess I kind of did that. I just wanted to talk about the split."},{"speaker":"[bryan_boorstein]","startTime":2595.56,"endTime":2598.44,"body":"Mostly, Um, so I was going to say that I was go to talk about progressing"},{"speaker":"[bryan_boorstein]","startTime":2598.6,"endTime":2602.44,"body":"the stimulus and and specialization cycles and changing up the split and"},{"speaker":"[bryan_boorstein]","startTime":2602.52,"endTime":2606.2,"body":"stuff. But I think we've covered the majority of that stuff. so the current"},{"speaker":"[bryan_boorstein]","startTime":2606.6,"endTime":2608.44,"body":"state of my train, Yup, yep, yup, yup."},{"speaker":"[bryan_boorstein]","startTime":2623.8,"endTime":2627.0,"body":"Yeah. I mean I. it. it kind of, I think kinda has been explained in that."},{"speaker":"[bryan_boorstein]","startTime":2627.16,"endTime":2630.52,"body":"The effort is, you know, the increasing of the stimulus week to We. in some"},{"speaker":"[bryan_boorstein]","startTime":2630.6,"endTime":2633.24,"body":"way, Um. That's why there's like a slash there. It's like increased"},{"speaker":"[bryan_boorstein]","startTime":2633.32,"endTime":2638.52,"body":"stimulus slash effort. Um, so, but I would say like just to, because it. I"},{"speaker":"[bryan_boorstein]","startTime":2638.52,"endTime":2642.12,"body":"think it's important as well to provide this overview right. So so I do"},{"speaker":"[bryan_boorstein]","startTime":2642.28,"endTime":2643.64,"body":"have deload weeks? Um,"},{"speaker":"[bryan_boorstein]","startTime":2644.68,"endTime":2648.04,"body":"and then I usually have an intro week coming out of the deload week. So"},{"speaker":"[bryan_boorstein]","startTime":2648.12,"endTime":2651.4,"body":"like where a deload week for me is usually either"},{"speaker":"[bryan_boorstein]","startTime":2652.92,"endTime":2656.36,"body":"less frequency. That's my favorite way to deload Is just keep training, but"},{"speaker":"[bryan_boorstein]","startTime":2656.44,"endTime":2660.68,"body":"take more rest Is. that's usually how I deloade. Um, And if I do it that"},{"speaker":"[bryan_boorstein]","startTime":2660.76,"endTime":2664.76,"body":"way, I don't need it intra week. But if I do pull all the way back where"},{"speaker":"[bryan_boorstein]","startTime":2665.08,"endTime":2667.56,"body":"I'm like, Okay, I'm go to take you know five to seven days, and I'm either"},{"speaker":"[bryan_boorstein]","startTime":2667.8,"endTime":2671.72,"body":"going to take time off the gym or I'm going to significantly dial back"},{"speaker":"[bryan_boorstein]","startTime":2671.88,"endTime":2676.52,"body":"intensity or or uh, volume. Then usually I will have an an intro week and"},{"speaker":"[bryan_boorstein]","startTime":2676.52,"endTime":2679.72,"body":"in that intro week what I usually do is just take one rep further from"},{"speaker":"[bryan_boorstein]","startTime":2679.8,"endTime":2683.72,"body":"failure. So whatever I usually do like if I'm doing leg extensions I, it is"},{"speaker":"[bryan_boorstein]","startTime":2683.8,"endTime":2687.08,"body":"a perfect example. my leg extensions, My, my tops set. I usually take to"},{"speaker":"[bryan_boorstein]","startTime":2687.16,"endTime":2692.04,"body":"one to two r i r, and then my back offse. I take to zero to one r i r. And"},{"speaker":"[bryan_boorstein]","startTime":2692.2,"endTime":2696.44,"body":"so if it was an intro week, it would be two to three r i r for the first le"},{"speaker":"[bryan_boorstein]","startTime":2696.68,"endTime":2699.8,"body":"extension set, and then one to two r i r for the second set, and there"},{"speaker":"[bryan_boorstein]","startTime":2699.8,"endTime":2703.48,"body":"wouldn't be any like partials or or anything like that afterwards. Um. so"},{"speaker":"[bryan_boorstein]","startTime":2703.64,"endTime":2705.64,"body":"that would just be like a very subtle"},{"speaker":"[bryan_boorstein]","startTime":2707.56,"endTime":2711.16,"body":"small gradual progression back into training again. Uh, where it's still"},{"speaker":"[bryan_boorstein]","startTime":2711.32,"endTime":2714.76,"body":"stimulative. Um. but it's definitely not like a non. It's not a non"},{"speaker":"[bryan_boorstein]","startTime":2714.92,"endTime":2718.44,"body":"training week. It's just not as hard of a training week as as normal. Um,"},{"speaker":"[bryan_boorstein]","startTime":2718.68,"endTime":2722.84,"body":"and then most of the other training weeks. Uh, until we deload are again,"},{"speaker":"[bryan_boorstein]","startTime":2723.0,"endTime":2726.2,"body":"gonna kinda be what I said Progressing the stimulus doing some partials"},{"speaker":"[bryan_boorstein]","startTime":2726.36,"endTime":2730.36,"body":"doing some reverse drops. That's like most stuff that's conducive to going"},{"speaker":"[bryan_boorstein]","startTime":2730.68,"endTime":2734.92,"body":"to zero to one. R. I r will go to zero to one r, r. and that's primarily"},{"speaker":"[bryan_boorstein]","startTime":2735.08,"endTime":2738.68,"body":"like short overloaded movements, and then things that aren't as conducive"},{"speaker":"[bryan_boorstein]","startTime":2738.84,"endTime":2742.12,"body":"like arty ls, and squats and stuff like that will probably hang out more"},{"speaker":"[bryan_boorstein]","startTime":2741.98,"endTime":2742.98,"body":"at. like the."},{"speaker":"[bryan_boorstein]","startTime":2744.04,"endTime":2747.8,"body":"It depends on how safe it is like. I very rarely take an r. d l past two"},{"speaker":"[bryan_boorstein]","startTime":2747.88,"endTime":2753.4,"body":"or three r. I r, um, but like a hack squat or a pendulum, I'm okay taking"},{"speaker":"[bryan_boorstein]","startTime":2753.64,"endTime":2757.08,"body":"to like one. I'm pretty pretty happy with that like even when I post my"},{"speaker":"[bryan_boorstein]","startTime":2757.16,"endTime":2761.64,"body":"pendulum sets on on uh on the story and I ask people to guess my r. i r."},{"speaker":"[bryan_boorstein]","startTime":2762.2,"endTime":2766.44,"body":"and it's always evenly split like it's like zero to one or one to two. And"},{"speaker":"[bryan_boorstein]","startTime":2766.52,"endTime":2770.04,"body":"it's like fifty percent one and fifty percent the other. So people are"},{"speaker":"[bryan_boorstein]","startTime":2770.28,"endTime":2773.48,"body":"always like it. It's close like as long as you're within that like one inch"},{"speaker":"[bryan_boorstein]","startTime":2773.64,"endTime":2777.32,"body":"rep, range of failure on like a back supported squat movement. I'm pretty"},{"speaker":"[bryan_boorstein]","startTime":2777.48,"endTime":2783.16,"body":"good with that, too. Um, so yeah, is that answer it. Yeah, cool sweet. So"},{"speaker":"[bryan_boorstein]","startTime":2783.24,"endTime":2789.16,"body":"the split Um, current and this is Um. The program is set to drop in mid"},{"speaker":"[bryan_boorstein]","startTime":2789.32,"endTime":2793.16,"body":"February. We're thinking Um, Monday February fourteenth, which is"},{"speaker":"[bryan_boorstein]","startTime":2793.32,"endTime":2798.28,"body":"Valentine's day. Um. That would be essentially the the intro week because"},{"speaker":"[bryan_boorstein]","startTime":2798.52,"endTime":2801.56,"body":"I'm going to Mexico, Uh, the weekend of the fifth,"},{"speaker":"[bryan_boorstein]","startTime":2802.6,"endTime":2807.32,"body":"and then I'm basically just going to have like a cut of refined things and"},{"speaker":"[bryan_boorstein]","startTime":2807.48,"endTime":2810.52,"body":"just mess around in the gym for a week. And then the plan would be to drop"},{"speaker":"[bryan_boorstein]","startTime":2810.76,"endTime":2815.24,"body":"this program when I start my intro week on February fourteenth. So as of"},{"speaker":"[bryan_boorstein]","startTime":2815.32,"endTime":2820.12,"body":"right now that's the tentative plan. Um. And the current split is ham"},{"speaker":"[bryan_boorstein]","startTime":2820.36,"endTime":2827.08,"body":"strings and Abbs on day one, quads delts and biceps on day two, and then I"},{"speaker":"[bryan_boorstein]","startTime":2827.16,"endTime":2832.44,"body":"have a rest day, and then it's chest and back on day three and then its"},{"speaker":"[bryan_boorstein]","startTime":2832.52,"endTime":2838.68,"body":"hams strings delt in both arms on day four, and then there's a rest day and"},{"speaker":"[bryan_boorstein]","startTime":2838.84,"endTime":2841.8,"body":"then quads abbs and calves on day five,"},{"speaker":"[bryan_boorstein]","startTime":2842.92,"endTime":2847.4,"body":"full upper body on day six and then another rest day, and then it circles"},{"speaker":"[bryan_boorstein]","startTime":2847.56,"endTime":2850.2,"body":"back around and we restart again with hamstrings and abbs."},{"speaker":"[bryan_boorstein]","startTime":2862.2,"endTime":2863.4,"body":"I put that with Delts."},{"speaker":"[bryan_boorstein]","startTime":2864.6,"endTime":2866.92,"body":"Yeah, yeah, so, uh, the day that is"},{"speaker":"[bryan_boorstein]","startTime":2867.96,"endTime":2873.4,"body":"hamstrings delts and arms, which is, Um, Yeah, the middle one. That's the"},{"speaker":"[bryan_boorstein]","startTime":2873.4,"endTime":2876.84,"body":"day that I have that narrowly dealt circuit in there where I go. Um,"},{"speaker":"[bryan_boorstein]","startTime":2878.28,"endTime":2884.12,"body":"I go. Uh, dual cow cable, lateral rays to rear, dealt row to anterior Del"},{"speaker":"[bryan_boorstein]","startTime":2884.36,"endTime":2888.28,"body":"press. So I do those all three as like a kind of mini circuit and then rest"},{"speaker":"[bryan_boorstein]","startTime":2888.84,"endTime":2893.48,"body":"so that Del day for sure hits all of them. Uh, the the one with the quads"},{"speaker":"[bryan_boorstein]","startTime":2893.64,"endTime":2899.0,"body":"delts and biceps is. Um. The Delts are just a super set, so it's a short"},{"speaker":"[bryan_boorstein]","startTime":2899.16,"endTime":2902.68,"body":"lengthen supers sett where I'm going Dubell lateral rays to to cable"},{"speaker":"[bryan_boorstein]","startTime":2902.84,"endTime":2907.8,"body":"lateral rays like super set for two rounds, So even on those days that are"},{"speaker":"[bryan_boorstein]","startTime":2907.82,"endTime":2908.82,"body":"um"},{"speaker":"[bryan_boorstein]","startTime":2909.56,"endTime":2915.0,"body":"legs with some upper body, the upper body stuff is much lower volume than"},{"speaker":"[bryan_boorstein]","startTime":2914.92,"endTime":2918.28,"body":"than it is, and I, I use the full upper body day and then some of the other"},{"speaker":"[bryan_boorstein]","startTime":2918.44,"endTime":2921.48,"body":"days to kind of accrue the chest and back day. For example, there are days"},{"speaker":"[bryan_boorstein]","startTime":2921.56,"endTime":2924.76,"body":"where' all a crew more upper body volume and than the days where the legs"},{"speaker":"[bryan_boorstein]","startTime":2924.92,"endTime":2927.0,"body":"are the priority. the legs are the priority."},{"speaker":"[bryan_boorstein]","startTime":2929.88,"endTime":2933.16,"body":"sweet. uh. Well, that's really all I have on this program. So if youall"},{"speaker":"[bryan_boorstein]","startTime":2933.24,"endTime":2936.68,"body":"have any questions, Um, you know, this is something I'm super excited about"},{"speaker":"[bryan_boorstein]","startTime":2936.84,"endTime":2939.32,"body":"like just because it gives me an opportunity to have"},{"speaker":"[bryan_boorstein]","startTime":2940.68,"endTime":2945.16,"body":"people kind of fa along with what I do, which provides me motivation. but"},{"speaker":"[bryan_boorstein]","startTime":2945.24,"endTime":2948.2,"body":"also it allows me to kind of help you guys. And like, one of the things I"},{"speaker":"[bryan_boorstein]","startTime":2948.36,"endTime":2951.48,"body":"really love to do is take people that are really interested in their"},{"speaker":"[bryan_boorstein]","startTime":2951.56,"endTime":2955.48,"body":"training and in improving and being optimal, and then helping them do that."},{"speaker":"[bryan_boorstein]","startTime":2955.64,"endTime":2959.08,"body":"So if you join the program and you arear in the Facebook group and you are"},{"speaker":"[bryan_boorstein]","startTime":2959.16,"endTime":2962.52,"body":"doing your like lumbar lap pole arounds, and you're like, Oh, how does this"},{"speaker":"[bryan_boorstein]","startTime":2962.68,"endTime":2967.0,"body":"work? Or am I doing it right? You know, we puzz video form checks all the"},{"speaker":"[bryan_boorstein]","startTime":2967.08,"endTime":2971.32,"body":"time, And so I would love to help you guys kind of dial in the the subtle"},{"speaker":"[bryan_boorstein]","startTime":2971.48,"endTime":2976.12,"body":"nuance of this exercise execution because a lot of the movements I do in"},{"speaker":"[bryan_boorstein]","startTime":2976.2,"endTime":2979.24,"body":"the program are a little bit more advanced and so they do require a little"},{"speaker":"[bryan_boorstein]","startTime":2979.24,"endTime":2983.32,"body":"bit of refinement of your movement pattern. Um, and so I want to help you"},{"speaker":"[bryan_boorstein]","startTime":2983.4,"endTime":2987.0,"body":"with that, but just remember that you don't need to be intimidated by those"},{"speaker":"[bryan_boorstein]","startTime":2987.24,"endTime":2991.56,"body":"movements because as Cass always says it's not bulls eye or bust. It"},{"speaker":"[bryan_boorstein]","startTime":2991.64,"endTime":2994.6,"body":"doesn't mean that because you're not doing the movement perfectly that"},{"speaker":"[bryan_boorstein]","startTime":2994.68,"endTime":2999.48,"body":"you're not getting tremendous benefit from that movement. It just is not"},{"speaker":"[bryan_boorstein]","startTime":2999.8,"endTime":3004.2,"body":"necessarily as precise as it could be. But you're still training muscles"},{"speaker":"[bryan_boorstein]","startTime":3004.44,"endTime":3007.8,"body":"and probably the majority of the right muscles. So, um, that super"},{"speaker":"[bryan_boorstein]","startTime":3008.36,"endTime":3011.96,"body":"important context to take forward with you if you want to embark on this"},{"speaker":"[bryan_boorstein]","startTime":3012.2,"endTime":3015.8,"body":"program. And uh, please ask any questions you guys have below in the"},{"speaker":"[bryan_boorstein]","startTime":3015.8,"endTime":3017.8,"body":"comments on Youube, or send me a Dm or whatever,"},{"speaker":"[bryan_boorstein]","startTime":3046.86,"endTime":3047.86,"body":"Yp,"},{"speaker":"[bryan_boorstein]","startTime":3059.54,"endTime":3060.54,"body":"yp,"},{"speaker":"[bryan_boorstein]","startTime":3064.22,"endTime":3065.22,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3089.02,"endTime":3090.02,"body":"mhm,"},{"speaker":"[bryan_boorstein]","startTime":3094.26,"endTime":3095.26,"body":"yp,"},{"speaker":"[bryan_boorstein]","startTime":3112.84,"endTime":3116.36,"body":"yp, and I'm excited to share that journey with them as well. so thank you"},{"speaker":"[bryan_boorstein]","startTime":3116.38,"endTime":3117.38,"body":"to appreciate that."},{"speaker":"[bryan_boorstein]","startTime":3124.06,"endTime":3125.06,"body":"Y."},{"speaker":"[bryan_boorstein]","startTime":3135.0,"endTime":3138.84,"body":"Yeah, the second trip to Mexico, though is not going to be as mild as the"},{"speaker":"[bryan_boorstein]","startTime":3138.84,"endTime":3142.36,"body":"first one. I don't think. I, so us. How these guys that I'm going with"},{"speaker":"[bryan_boorstein]","startTime":3142.52,"endTime":3146.84,"body":"like? Initially, the text chat was like, Let's do a lot of relaxing and"},{"speaker":"[bryan_boorstein]","startTime":3146.92,"endTime":3149.72,"body":"like snorkeling and hanging out at the beach Right and then like a week"},{"speaker":"[bryan_boorstein]","startTime":3149.96,"endTime":3153.56,"body":"later they're like Okay. I book this like party boat at nine thirty a M on"},{"speaker":"[bryan_boorstein]","startTime":3153.72,"endTime":3157.24,"body":"Saturday and like I was like, Oh man, I' like you, Gus, want to go out and"},{"speaker":"[bryan_boorstein]","startTime":3157.24,"endTime":3161.08,"body":"rage Thursday night when we arrive and I'm like No, I, jo, I just put on a"},{"speaker":"[bryan_boorstein]","startTime":3161.14,"endTime":3162.14,"body":"plate all day. You know"},{"speaker":"[bryan_boorstein]","startTime":3163.96,"endTime":3167.56,"body":"we're going to loom, so at least it's not like Cancun. It's a little more"},{"speaker":"[bryan_boorstein]","startTime":3167.72,"endTime":3171.24,"body":"mild, but talom is kind of, you know, up and coming and and has a bunch of"},{"speaker":"[bryan_boorstein]","startTime":3171.32,"endTime":3172.36,"body":"stuff to do there, too. so"},{"speaker":"[bryan_boorstein]","startTime":3175.96,"endTime":3178.04,"body":"oh, really. Oh, man, okay,"},{"speaker":"[bryan_boorstein]","startTime":3185.82,"endTime":3186.82,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3189.74,"endTime":3190.74,"body":"yeah,"},{"speaker":"[bryan_boorstein]","startTime":3196.3,"endTime":3197.3,"body":"right."},{"speaker":"[bryan_boorstein]","startTime":3200.5,"endTime":3201.5,"body":"yep."},{"speaker":"[bryan_boorstein]","startTime":3212.44,"endTime":3216.12,"body":"all right Well, we' we'll see. we'll see how I survive. I think it's really"},{"speaker":"[bryan_boorstein]","startTime":3216.28,"endTime":3219.88,"body":"good that I plan that week of just like chill training when I get back so"},{"speaker":"[bryan_boorstein]","startTime":3219.96,"endTime":3223.64,"body":"that I can recover from everything and get my nutrition back on track and"},{"speaker":"[bryan_boorstein]","startTime":3223.64,"endTime":3226.52,"body":"all that stuff, so I think we'll have two very different uh vacation"},{"speaker":"[bryan_boorstein]","startTime":3226.84,"endTime":3228.04,"body":"experiences to talk about."},{"speaker":"[bryan_boorstein]","startTime":3229.86,"endTime":3230.86,"body":"Yep,"},{"speaker":"[bryan_boorstein]","startTime":3242.92,"endTime":3244.2,"body":"Yep, absolutely."}]}