{"version":"1.0.0","segments":[{"speaker":"Unknown","startTime":0.0,"endTime":4.38,"body":"How often you need to"},{"speaker":"Unknown","startTime":0.0,"endTime":4.38,"body":"change up your strength training"},{"speaker":"Unknown","startTime":4.41,"endTime":13.14,"body":"program? What's up? What's up?"},{"speaker":"Unknown","startTime":4.41,"endTime":13.14,"body":"What's up my finishing my"},{"speaker":"Unknown","startTime":13.14,"endTime":18.84,"body":"broadcasts are gonna be K. Break"},{"speaker":"Unknown","startTime":13.14,"endTime":18.84,"body":"Casper, personal training. And I"},{"speaker":"Unknown","startTime":18.84,"endTime":23.67,"body":"know you're here because you"},{"speaker":"Unknown","startTime":18.84,"endTime":23.67,"body":"know how often you need to"},{"speaker":"Unknown","startTime":23.67,"endTime":27.66,"body":"change up your strength training"},{"speaker":"Unknown","startTime":23.67,"endTime":27.66,"body":"program. And that's what I'm"},{"speaker":"Unknown","startTime":27.66,"endTime":31.2,"body":"here to tell you. You got it."},{"speaker":"Unknown","startTime":27.66,"endTime":31.2,"body":"All right. But before I go into"},{"speaker":"Unknown","startTime":31.2,"endTime":34.11,"body":"this, you know what you guys"},{"speaker":"Unknown","startTime":31.2,"endTime":34.11,"body":"need to do? Come on, hit that"},{"speaker":"Unknown","startTime":34.11,"endTime":37.41,"body":"subscribe button, give me some"},{"speaker":"Unknown","startTime":34.11,"endTime":37.41,"body":"love. hit that notification"},{"speaker":"Unknown","startTime":37.41,"endTime":41.73,"body":"bell. All my new content is"},{"speaker":"Unknown","startTime":37.41,"endTime":41.73,"body":"dropped. And it also gave me"},{"speaker":"Unknown","startTime":41.73,"endTime":44.46,"body":"some love. So I was like,"},{"speaker":"Unknown","startTime":41.73,"endTime":44.46,"body":"alright, and pop in the comments"},{"speaker":"Unknown","startTime":44.46,"endTime":48.66,"body":"and questions you have along the"},{"speaker":"Unknown","startTime":44.46,"endTime":48.66,"body":"way. So what happened? You hit a"},{"speaker":"Unknown","startTime":48.66,"endTime":52.32,"body":"plateau, you're not getting any"},{"speaker":"Unknown","startTime":48.66,"endTime":52.32,"body":"stronger. Are you wasting your"},{"speaker":"Unknown","startTime":52.32,"endTime":56.64,"body":"time? Yes, you're wasting your"},{"speaker":"Unknown","startTime":52.32,"endTime":56.64,"body":"time. So you're going to the gym"},{"speaker":"Unknown","startTime":56.64,"endTime":61.11,"body":"right now? Doing the same way,"},{"speaker":"Unknown","startTime":56.64,"endTime":61.11,"body":"same program with no results."},{"speaker":"Unknown","startTime":61.2,"endTime":64.89,"body":"And that is a recipe for"},{"speaker":"Unknown","startTime":61.2,"endTime":64.89,"body":"disaster. Why? No Why? Because"},{"speaker":"Unknown","startTime":64.89,"endTime":70.08,"body":"who wants to go to the gym? Who"},{"speaker":"Unknown","startTime":64.89,"endTime":70.08,"body":"wants to work out every day and"},{"speaker":"Unknown","startTime":70.08,"endTime":74.34,"body":"not get stronger and not get"},{"speaker":"Unknown","startTime":70.08,"endTime":74.34,"body":"results not dropping by not"},{"speaker":"Unknown","startTime":74.34,"endTime":77.88,"body":"gaining muscle? Yes, it's"},{"speaker":"Unknown","startTime":74.34,"endTime":77.88,"body":"insane. And sometimes, you know,"},{"speaker":"Unknown","startTime":77.88,"endTime":79.59,"body":"you sit there and you look at"},{"speaker":"Unknown","startTime":77.88,"endTime":79.59,"body":"it, you're like, Well, wait a"},{"speaker":"Unknown","startTime":79.59,"endTime":81.24,"body":"second, something's gone."},{"speaker":"Unknown","startTime":79.59,"endTime":81.24,"body":"Something's wrong here."},{"speaker":"Unknown","startTime":81.57,"endTime":84.15,"body":"Something needs to happen."},{"speaker":"Unknown","startTime":81.57,"endTime":84.15,"body":"Right? Something does need to"},{"speaker":"Unknown","startTime":84.15,"endTime":88.83,"body":"happen. First off, are you"},{"speaker":"Unknown","startTime":84.15,"endTime":88.83,"body":"journaling? Are you logging what"},{"speaker":"Unknown","startTime":88.83,"endTime":91.5,"body":"you're doing? While you were"},{"speaker":"Unknown","startTime":88.83,"endTime":91.5,"body":"there? Are you following a"},{"speaker":"Unknown","startTime":91.5,"endTime":95.61,"body":"specific program to get you"},{"speaker":"Unknown","startTime":91.5,"endTime":95.61,"body":"where you need to go? Or did you"},{"speaker":"Unknown","startTime":95.61,"endTime":98.88,"body":"just kind of scroll through"},{"speaker":"Unknown","startTime":95.61,"endTime":98.88,"body":"Muscle Fitness Shape magazine,"},{"speaker":"Unknown","startTime":98.88,"endTime":102.27,"body":"whatever it is Men's Health, and"},{"speaker":"Unknown","startTime":98.88,"endTime":102.27,"body":"just pick a program you think is"},{"speaker":"Unknown","startTime":102.27,"endTime":103.47,"body":"gonna work for you because,"},{"speaker":"Unknown","startTime":103.649,"endTime":109.889,"body":"you know, for Wesley Snipes, it"},{"speaker":"Unknown","startTime":103.649,"endTime":109.889,"body":"worked for exercise person is or"},{"speaker":"Unknown","startTime":110.129,"endTime":115.049,"body":"what your neighbor or whoever,"},{"speaker":"Unknown","startTime":110.129,"endTime":115.049,"body":"but you have specific goals, and"},{"speaker":"Unknown","startTime":115.049,"endTime":118.559,"body":"you need a specific program to"},{"speaker":"Unknown","startTime":115.049,"endTime":118.559,"body":"get your specific goals met. And"},{"speaker":"Unknown","startTime":118.559,"endTime":121.529,"body":"once you find that program, and"},{"speaker":"Unknown","startTime":118.559,"endTime":121.529,"body":"once you are reaching for your"},{"speaker":"Unknown","startTime":121.529,"endTime":125.129,"body":"specific goals, you need to make"},{"speaker":"Unknown","startTime":121.529,"endTime":125.129,"body":"sure you're logging what you're"},{"speaker":"Unknown","startTime":125.129,"endTime":129.029,"body":"doing weights reps, that you're"},{"speaker":"Unknown","startTime":125.129,"endTime":129.029,"body":"making it for all eight"},{"speaker":"Unknown","startTime":129.029,"endTime":133.019,"body":"repetitions, or 10 repetitions"},{"speaker":"Unknown","startTime":129.029,"endTime":133.019,"body":"at that way, or failing before"},{"speaker":"Unknown","startTime":133.019,"endTime":135.239,"body":"it you know, if you've been"},{"speaker":"Unknown","startTime":133.019,"endTime":135.239,"body":"hitting that certain weight"},{"speaker":"Unknown","startTime":135.449,"endTime":139.649,"body":"range for X number of days,"},{"speaker":"Unknown","startTime":135.449,"endTime":139.649,"body":"weeks, months, years. So"},{"speaker":"Unknown","startTime":139.649,"endTime":143.369,"body":"hopefully not wasting years on"},{"speaker":"Unknown","startTime":139.649,"endTime":143.369,"body":"your life. But it happens, I've"},{"speaker":"Unknown","startTime":143.369,"endTime":146.129,"body":"seen it no big deal. Not a big"},{"speaker":"Unknown","startTime":143.369,"endTime":146.129,"body":"deal. Guess what you're here."},{"speaker":"Unknown","startTime":146.129,"endTime":150.179,"body":"Now, it's time to learn when to"},{"speaker":"Unknown","startTime":146.129,"endTime":150.179,"body":"change up your program, it's"},{"speaker":"Unknown","startTime":150.179,"endTime":153.299,"body":"time to understand a little bit"},{"speaker":"Unknown","startTime":150.179,"endTime":153.299,"body":"more about, you know, strength"},{"speaker":"Unknown","startTime":153.299,"endTime":157.049,"body":"training. And you know, whether"},{"speaker":"Unknown","startTime":153.299,"endTime":157.049,"body":"you're trying to lose weight, or"},{"speaker":"Unknown","startTime":157.049,"endTime":159.959,"body":"whether you're trying to just"},{"speaker":"Unknown","startTime":157.049,"endTime":159.959,"body":"get bigger, it's all about your"},{"speaker":"Unknown","startTime":159.959,"endTime":162.569,"body":"program. It's all about how you"},{"speaker":"Unknown","startTime":159.959,"endTime":162.569,"body":"eat what you eat, could make"},{"speaker":"Unknown","startTime":162.569,"endTime":166.649,"body":"those games, and it's all about"},{"speaker":"Unknown","startTime":162.569,"endTime":166.649,"body":"journaling, everything along the"},{"speaker":"Unknown","startTime":166.649,"endTime":171.419,"body":"way. Got me. So right there in"},{"speaker":"Unknown","startTime":166.649,"endTime":171.419,"body":"that first little bit are"},{"speaker":"Unknown","startTime":171.419,"endTime":174.479,"body":"massive nuggets that are gonna"},{"speaker":"Unknown","startTime":171.419,"endTime":174.479,"body":"make massive changes if you're"},{"speaker":"Unknown","startTime":174.479,"endTime":178.499,"body":"not doing them already. So make"},{"speaker":"Unknown","startTime":174.479,"endTime":178.499,"body":"sure if you are working a"},{"speaker":"Unknown","startTime":178.499,"endTime":182.789,"body":"program for your needs, then in"},{"speaker":"Unknown","startTime":178.499,"endTime":182.789,"body":"you're not journaling, start"},{"speaker":"Unknown","startTime":182.789,"endTime":185.069,"body":"journal, start there, because"},{"speaker":"Unknown","startTime":182.789,"endTime":185.069,"body":"that way you can at least say"},{"speaker":"Unknown","startTime":185.069,"endTime":187.379,"body":"like, Oh man, I've been making"},{"speaker":"Unknown","startTime":185.069,"endTime":187.379,"body":"reps all the time, I should have"},{"speaker":"Unknown","startTime":187.379,"endTime":189.929,"body":"been going up and you might have"},{"speaker":"Unknown","startTime":187.379,"endTime":189.929,"body":"been able to be getting stronger"},{"speaker":"Unknown","startTime":190.169,"endTime":193.559,"body":"before even changing it up. But"},{"speaker":"Unknown","startTime":190.169,"endTime":193.559,"body":"once you've hit that plateau for"},{"speaker":"Unknown","startTime":193.559,"endTime":196.799,"body":"a week or two weeks, so"},{"speaker":"Unknown","startTime":193.559,"endTime":196.799,"body":"typically a two week plateaus,"},{"speaker":"Unknown","startTime":196.919,"endTime":199.199,"body":"and you're eating properly to"},{"speaker":"Unknown","startTime":196.919,"endTime":199.199,"body":"make the changes that you're"},{"speaker":"Unknown","startTime":199.199,"endTime":202.769,"body":"trying to make getting stronger."},{"speaker":"Unknown","startTime":199.199,"endTime":202.769,"body":"So if you're doing everything"},{"speaker":"Unknown","startTime":202.769,"endTime":206.729,"body":"right, then you hit a plateau,"},{"speaker":"Unknown","startTime":202.769,"endTime":206.729,"body":"there are several different ways"},{"speaker":"Unknown","startTime":206.789,"endTime":209.639,"body":"to change up your workout"},{"speaker":"Unknown","startTime":206.789,"endTime":209.639,"body":"regimen. There's a couple"},{"speaker":"Unknown","startTime":209.639,"endTime":214.409,"body":"techniques that I use that are"},{"speaker":"Unknown","startTime":209.639,"endTime":214.409,"body":"for a one week period. And"},{"speaker":"Unknown","startTime":214.409,"endTime":217.919,"body":"there's a couple techniques that"},{"speaker":"Unknown","startTime":214.409,"endTime":217.919,"body":"I use for a two to three week"},{"speaker":"Unknown","startTime":217.919,"endTime":221.489,"body":"period for kind of just shaking"},{"speaker":"Unknown","startTime":217.919,"endTime":221.489,"body":"it up a little bit rebooting"},{"speaker":"Unknown","startTime":221.489,"endTime":224.189,"body":"your central nervous system,"},{"speaker":"Unknown","startTime":221.489,"endTime":224.189,"body":"obviously shocking the system."},{"speaker":"Unknown","startTime":224.219,"endTime":227.459,"body":"So I'll go through the first way"},{"speaker":"Unknown","startTime":224.219,"endTime":227.459,"body":"first is called cumulative"},{"speaker":"Unknown","startTime":227.459,"endTime":231.179,"body":"repetition. So cumulative"},{"speaker":"Unknown","startTime":227.459,"endTime":231.179,"body":"repetitions are when you do"},{"speaker":"Unknown","startTime":231.179,"endTime":234.539,"body":"something for one rep and two"},{"speaker":"Unknown","startTime":231.179,"endTime":234.539,"body":"reps, and three reps and four"},{"speaker":"Unknown","startTime":234.539,"endTime":237.569,"body":"reps, and five reps and six"},{"speaker":"Unknown","startTime":234.539,"endTime":237.569,"body":"reps, so on and so forth to 21"},{"speaker":"Unknown","startTime":237.569,"endTime":240.509,"body":"repetition, right. So typically,"},{"speaker":"Unknown","startTime":237.569,"endTime":240.509,"body":"when I work with somebody, and"},{"speaker":"Unknown","startTime":240.509,"endTime":243.719,"body":"I'm telling them what to use"},{"speaker":"Unknown","startTime":240.509,"endTime":243.719,"body":"weight wise, I choose a weight"},{"speaker":"Unknown","startTime":243.719,"endTime":247.769,"body":"that they could typically do for"},{"speaker":"Unknown","startTime":243.719,"endTime":247.769,"body":"anywhere between like 30 to 50"},{"speaker":"Unknown","startTime":247.769,"endTime":252.149,"body":"repetitions at once, right? So"},{"speaker":"Unknown","startTime":247.769,"endTime":252.149,"body":"you take that weight, and you"},{"speaker":"Unknown","startTime":252.149,"endTime":256.049,"body":"start off, I'll have them do two"},{"speaker":"Unknown","startTime":252.149,"endTime":256.049,"body":"exercises, and they're normally"},{"speaker":"Unknown","startTime":256.079,"endTime":260.399,"body":"opposite body parts. So the"},{"speaker":"Unknown","startTime":256.079,"endTime":260.399,"body":"benchpress you know, bent over"},{"speaker":"Unknown","startTime":260.399,"endTime":264.599,"body":"row, so, or the a squat and a"},{"speaker":"Unknown","startTime":260.399,"endTime":264.599,"body":"stiff like a deadlift or"},{"speaker":"Unknown","startTime":265.319,"endTime":267.539,"body":"something along those lines,"},{"speaker":"Unknown","startTime":265.319,"endTime":267.539,"body":"it's opposing muscle and you"},{"speaker":"Unknown","startTime":267.539,"endTime":271.319,"body":"will start off going one rep,"},{"speaker":"Unknown","startTime":267.539,"endTime":271.319,"body":"one rep, two reps to three reps,"},{"speaker":"Unknown","startTime":271.319,"endTime":274.919,"body":"three reps, four reps for all"},{"speaker":"Unknown","startTime":271.319,"endTime":274.919,"body":"the way to 21 repetition. I want"},{"speaker":"Unknown","startTime":274.919,"endTime":278.219,"body":"you guys to do the math how many"},{"speaker":"Unknown","startTime":274.919,"endTime":278.219,"body":"reps is that? So not taking any"},{"speaker":"Unknown","startTime":278.219,"endTime":281.729,"body":"breaks your breaks are from when"},{"speaker":"Unknown","startTime":278.219,"endTime":281.729,"body":"you set down the weight there to"},{"speaker":"Unknown","startTime":281.729,"endTime":284.069,"body":"picking up the weight for your"},{"speaker":"Unknown","startTime":281.729,"endTime":284.069,"body":"next exercise. So you're gonna"},{"speaker":"Unknown","startTime":284.069,"endTime":288.359,"body":"do two exercises, that is your"},{"speaker":"Unknown","startTime":284.069,"endTime":288.359,"body":"workout next day, same thing to"},{"speaker":"Unknown","startTime":288.359,"endTime":291.569,"body":"do split whether it's like upper"},{"speaker":"Unknown","startTime":288.359,"endTime":291.569,"body":"body, lower body and just kind"},{"speaker":"Unknown","startTime":291.569,"endTime":295.379,"body":"of move through that. This"},{"speaker":"Unknown","startTime":291.569,"endTime":295.379,"body":"workout would be done for one"},{"speaker":"Unknown","startTime":295.379,"endTime":299.249,"body":"week, one week would be enough"},{"speaker":"Unknown","startTime":295.379,"endTime":299.249,"body":"to shock your body moving back"},{"speaker":"Unknown","startTime":299.249,"endTime":303.239,"body":"into the program that is working"},{"speaker":"Unknown","startTime":299.249,"endTime":303.239,"body":"for you getting you the result."},{"speaker":"Unknown","startTime":303.269,"endTime":308.759,"body":"Okay, so Workout number two."},{"speaker":"Unknown","startTime":303.269,"endTime":308.759,"body":"This one's done typically, for a"},{"speaker":"Unknown","startTime":308.759,"endTime":313.079,"body":"three week span. So you will"},{"speaker":"Unknown","startTime":308.759,"endTime":313.079,"body":"take a power exercise which is"},{"speaker":"Unknown","startTime":313.079,"endTime":318.329,"body":"like a deadlift, squat bench"},{"speaker":"Unknown","startTime":313.079,"endTime":318.329,"body":"press, bench over row, power"},{"speaker":"Unknown","startTime":318.329,"endTime":321.779,"body":"exercise, and you'll pair it"},{"speaker":"Unknown","startTime":318.329,"endTime":321.779,"body":"with a ballistic exercise. Well"},{"speaker":"Unknown","startTime":321.779,"endTime":326.099,"body":"listen exercise would be, you"},{"speaker":"Unknown","startTime":321.779,"endTime":326.099,"body":"know, vertical jumps, broad"},{"speaker":"Unknown","startTime":326.099,"endTime":331.709,"body":"jumps or long jump plyo push"},{"speaker":"Unknown","startTime":326.099,"endTime":331.709,"body":"ups, you know speed cable rows,"},{"speaker":"Unknown","startTime":331.709,"endTime":336.599,"body":"or resistance band row. Those"},{"speaker":"Unknown","startTime":331.709,"endTime":336.599,"body":"are like ballistic power super"},{"speaker":"Unknown","startTime":336.599,"endTime":341.669,"body":"fast motion exercises, and you"},{"speaker":"Unknown","startTime":336.599,"endTime":341.669,"body":"would pair it with the exercise"},{"speaker":"Unknown","startTime":341.669,"endTime":344.669,"body":"that is the same, but obviously,"},{"speaker":"Unknown","startTime":341.669,"endTime":344.669,"body":"you'd be doing the power with"},{"speaker":"Unknown","startTime":344.669,"endTime":348.659,"body":"ballistics, so the squat or"},{"speaker":"Unknown","startTime":344.669,"endTime":348.659,"body":"deadlift, long jump bench press"},{"speaker":"Unknown","startTime":348.659,"endTime":351.029,"body":"Apply a push up, and you would"},{"speaker":"Unknown","startTime":348.659,"endTime":351.029,"body":"superset those. So you go"},{"speaker":"Unknown","startTime":351.029,"endTime":353.819,"body":"through your workout that you"},{"speaker":"Unknown","startTime":351.029,"endTime":353.819,"body":"normally do, you pick probably"},{"speaker":"Unknown","startTime":353.849,"endTime":357.059,"body":"three to four exercises, and"},{"speaker":"Unknown","startTime":353.849,"endTime":357.059,"body":"then you would add the ballistic"},{"speaker":"Unknown","startTime":357.059,"endTime":360.539,"body":"right after right so that one"},{"speaker":"Unknown","startTime":357.059,"endTime":360.539,"body":"you would do typically for two"},{"speaker":"Unknown","startTime":360.539,"endTime":364.289,"body":"to three weeks to three weeks"},{"speaker":"Unknown","startTime":360.539,"endTime":364.289,"body":"third program that I do for"},{"speaker":"Unknown","startTime":364.289,"endTime":368.459,"body":"doing a system reset would be I"},{"speaker":"Unknown","startTime":364.289,"endTime":368.459,"body":"call it the 1000 rep club right"},{"speaker":"Unknown","startTime":368.489,"endTime":370.949,"body":"now it's not 1000. That's the"},{"speaker":"Unknown","startTime":368.489,"endTime":370.949,"body":"one exercise. So typically the"},{"speaker":"Unknown","startTime":371.099,"endTime":374.249,"body":"same thing, I bust this one up"},{"speaker":"Unknown","startTime":371.099,"endTime":374.249,"body":"either push pull, or above it"},{"speaker":"Unknown","startTime":374.279,"endTime":379.049,"body":"with like, front of your body"},{"speaker":"Unknown","startTime":374.279,"endTime":379.049,"body":"back here, body or upper body,"},{"speaker":"Unknown","startTime":379.049,"endTime":384.389,"body":"lower body splits. And I would"},{"speaker":"Unknown","startTime":379.049,"endTime":384.389,"body":"do 200 reps. So I would do 100"},{"speaker":"Unknown","startTime":384.389,"endTime":388.439,"body":"reps of five exercises and go"},{"speaker":"Unknown","startTime":384.389,"endTime":388.439,"body":"through it twice. So in essence,"},{"speaker":"Unknown","startTime":388.439,"endTime":391.889,"body":"you'd be doing it right. And"},{"speaker":"Unknown","startTime":388.439,"endTime":391.889,"body":"this one you could do also for"},{"speaker":"Unknown","startTime":391.889,"endTime":396.749,"body":"one week, it's a pretty"},{"speaker":"Unknown","startTime":391.889,"endTime":396.749,"body":"extensive program. Same thing,"},{"speaker":"Unknown","startTime":396.749,"endTime":400.859,"body":"you'd be choosing a weight that"},{"speaker":"Unknown","startTime":396.749,"endTime":400.859,"body":"hits about 30 to 50 repetitions."},{"speaker":"Unknown","startTime":401.159,"endTime":404.039,"body":"And you would use that for the"},{"speaker":"Unknown","startTime":401.159,"endTime":404.039,"body":"entire duration 100 repetition."},{"speaker":"Unknown","startTime":405.329,"endTime":409.079,"body":"The four way to do it, and I'm"},{"speaker":"Unknown","startTime":405.329,"endTime":409.079,"body":"sure there's more ways out"},{"speaker":"Unknown","startTime":409.079,"endTime":412.019,"body":"there. But these are the four"},{"speaker":"Unknown","startTime":409.079,"endTime":412.019,"body":"that I typically use with my"},{"speaker":"Unknown","startTime":412.019,"endTime":415.859,"body":"face to face or online clients,"},{"speaker":"Unknown","startTime":412.019,"endTime":415.859,"body":"just helping them do a reset,"},{"speaker":"Unknown","startTime":416.129,"endTime":419.849,"body":"moving back into a program that"},{"speaker":"Unknown","startTime":416.129,"endTime":419.849,"body":"is working towards their goals"},{"speaker":"Unknown","startTime":420.509,"endTime":424.799,"body":"would be working a program"},{"speaker":"Unknown","startTime":420.509,"endTime":424.799,"body":"backwards. So starting off with,"},{"speaker":"Unknown","startTime":425.069,"endTime":428.789,"body":"you know, isolation movements"},{"speaker":"Unknown","startTime":425.069,"endTime":428.789,"body":"working into the compound joint"},{"speaker":"Unknown","startTime":428.789,"endTime":432.539,"body":"movements, which is obviously"},{"speaker":"Unknown","startTime":428.789,"endTime":432.539,"body":"the complete opposite of what I"},{"speaker":"Unknown","startTime":432.539,"endTime":436.409,"body":"preach and teach. So you'd be"},{"speaker":"Unknown","startTime":432.539,"endTime":436.409,"body":"working in isolation movements,"},{"speaker":"Unknown","startTime":436.409,"endTime":440.939,"body":"such as like your chest fly's"},{"speaker":"Unknown","startTime":436.409,"endTime":440.939,"body":"curls, triceps, lateral raises,"},{"speaker":"Unknown","startTime":441.419,"endTime":446.069,"body":"leg extensions, leg curls, stuff"},{"speaker":"Unknown","startTime":441.419,"endTime":446.069,"body":"like that, moving into the"},{"speaker":"Unknown","startTime":446.069,"endTime":449.369,"body":"compound joint members, which in"},{"speaker":"Unknown","startTime":446.069,"endTime":449.369,"body":"essence, you will be weaker"},{"speaker":"Unknown","startTime":449.549,"endTime":451.859,"body":"moving into your compound joint"},{"speaker":"Unknown","startTime":449.549,"endTime":451.859,"body":"members. But how does that make"},{"speaker":"Unknown","startTime":451.859,"endTime":454.169,"body":"sense, right? You don't want why"},{"speaker":"Unknown","startTime":451.859,"endTime":454.169,"body":"would I want to be weaker going"},{"speaker":"Unknown","startTime":454.169,"endTime":457.229,"body":"into it, because hey, you're"},{"speaker":"Unknown","startTime":454.169,"endTime":457.229,"body":"trying to chakra systems, you're"},{"speaker":"Unknown","startTime":457.229,"endTime":460.619,"body":"gonna be doing isolation"},{"speaker":"Unknown","startTime":457.229,"endTime":460.619,"body":"movements, which is drawing"},{"speaker":"Unknown","startTime":460.649,"endTime":462.929,"body":"energy from your body. So"},{"speaker":"Unknown","startTime":460.649,"endTime":462.929,"body":"therefore, you're not gonna be"},{"speaker":"Unknown","startTime":463.499,"endTime":467.609,"body":"at your peak performance, moving"},{"speaker":"Unknown","startTime":463.499,"endTime":467.609,"body":"into what exercises you would"},{"speaker":"Unknown","startTime":467.609,"endTime":471.179,"body":"want to be your peak performers."},{"speaker":"Unknown","startTime":467.609,"endTime":471.179,"body":"So, in essence, when you move"},{"speaker":"Unknown","startTime":471.179,"endTime":474.779,"body":"back to doing it the correct"},{"speaker":"Unknown","startTime":471.179,"endTime":474.779,"body":"way, three weeks later, you're"},{"speaker":"Unknown","startTime":474.779,"endTime":477.509,"body":"going to be stronger because of"},{"speaker":"Unknown","startTime":474.779,"endTime":477.509,"body":"the fact that you're doing it"},{"speaker":"Unknown","startTime":477.509,"endTime":481.499,"body":"the way you're supposed to. And"},{"speaker":"Unknown","startTime":477.509,"endTime":481.499,"body":"not in reverse. I know, it's my"},{"speaker":"Unknown","startTime":481.499,"endTime":486.509,"body":"mind. Holy smokes. This is why,"},{"speaker":"Unknown","startTime":481.499,"endTime":486.509,"body":"you know, most people hire"},{"speaker":"Unknown","startTime":486.749,"endTime":489.689,"body":"coaches, you know, people talk"},{"speaker":"Unknown","startTime":486.749,"endTime":489.689,"body":"about, like, you know, in your"},{"speaker":"Unknown","startTime":489.689,"endTime":492.809,"body":"business, in your, in your"},{"speaker":"Unknown","startTime":489.689,"endTime":492.809,"body":"normal life stuff, you try to"},{"speaker":"Unknown","startTime":492.809,"endTime":496.049,"body":"come up with solutions for"},{"speaker":"Unknown","startTime":492.809,"endTime":496.049,"body":"problems. So a lot of times"},{"speaker":"Unknown","startTime":496.049,"endTime":498.719,"body":"people will have problems with"},{"speaker":"Unknown","startTime":496.049,"endTime":498.719,"body":"their workout programs, with the"},{"speaker":"Unknown","startTime":498.719,"endTime":502.769,"body":"nutrition programs, with certain"},{"speaker":"Unknown","startTime":498.719,"endTime":502.769,"body":"things that are going on. And"},{"speaker":"Unknown","startTime":502.949,"endTime":505.469,"body":"what are they not doing? They're"},{"speaker":"Unknown","startTime":502.949,"endTime":505.469,"body":"not come up with solutions for"},{"speaker":"Unknown","startTime":505.469,"endTime":508.319,"body":"it. Because it's not a focus of"},{"speaker":"Unknown","startTime":505.469,"endTime":508.319,"body":"their well, you know, going to"},{"speaker":"Unknown","startTime":508.319,"endTime":510.269,"body":"the gym I'm doing good. I'm"},{"speaker":"Unknown","startTime":508.319,"endTime":510.269,"body":"alright, you know, make it more"},{"speaker":"Unknown","startTime":510.269,"endTime":512.639,"body":"session. I'm doing awesome"},{"speaker":"Unknown","startTime":510.269,"endTime":512.639,"body":"supposed to do but yet I'm not"},{"speaker":"Unknown","startTime":512.639,"endTime":515.069,"body":"receiving results. But"},{"speaker":"Unknown","startTime":512.639,"endTime":515.069,"body":"something's something's wrong."},{"speaker":"Unknown","startTime":515.069,"endTime":517.619,"body":"But it's okay. It'll it'll fix"},{"speaker":"Unknown","startTime":515.069,"endTime":517.619,"body":"itself. Why does it ever fix"},{"speaker":"Unknown","startTime":517.619,"endTime":521.639,"body":"itself? Seriously. So that's why"},{"speaker":"Unknown","startTime":517.619,"endTime":521.639,"body":"you want to be in your reach"},{"speaker":"Unknown","startTime":521.639,"endTime":523.919,"body":"out, you want to make sure that,"},{"speaker":"Unknown","startTime":521.639,"endTime":523.919,"body":"hey, I'm not wasting my time,"},{"speaker":"Unknown","startTime":523.919,"endTime":526.319,"body":"because time is valuable. You"},{"speaker":"Unknown","startTime":523.919,"endTime":526.319,"body":"don't get time back. You don't"},{"speaker":"Unknown","startTime":526.319,"endTime":529.679,"body":"get yours back on your life. You"},{"speaker":"Unknown","startTime":526.319,"endTime":529.679,"body":"can't rewind it. You know, like,"},{"speaker":"Unknown","startTime":529.679,"endTime":532.769,"body":"Man, if I started this, you"},{"speaker":"Unknown","startTime":529.679,"endTime":532.769,"body":"know, three years ago, but guess"},{"speaker":"Unknown","startTime":532.769,"endTime":534.929,"body":"what you get started right now I"},{"speaker":"Unknown","startTime":532.769,"endTime":534.929,"body":"got to do is find the right"},{"speaker":"Unknown","startTime":534.929,"endTime":538.409,"body":"coach that's speaking to you."},{"speaker":"Unknown","startTime":534.929,"endTime":538.409,"body":"And if it's me, it's me. It's"},{"speaker":"Unknown","startTime":538.409,"endTime":541.889,"body":"not it's not something to the"},{"speaker":"Unknown","startTime":538.409,"endTime":541.889,"body":"heart, no, no harm, no foul. But"},{"speaker":"Unknown","startTime":541.889,"endTime":544.589,"body":"say, you want to be sure that"},{"speaker":"Unknown","startTime":541.889,"endTime":544.589,"body":"you are challenging yourself and"},{"speaker":"Unknown","startTime":544.589,"endTime":548.879,"body":"taking it serious enough to take"},{"speaker":"Unknown","startTime":544.589,"endTime":548.879,"body":"yourself to the next level."},{"speaker":"Unknown","startTime":549.329,"endTime":551.939,"body":"Because you want to get"},{"speaker":"Unknown","startTime":549.329,"endTime":551.939,"body":"stronger. You want to get, you"},{"speaker":"Unknown","startTime":551.939,"endTime":555.479,"body":"know, leaner, you want to get"},{"speaker":"Unknown","startTime":551.939,"endTime":555.479,"body":"whatever it is you're trying to"},{"speaker":"Unknown","startTime":555.479,"endTime":558.839,"body":"achieve. So that way, at the end"},{"speaker":"Unknown","startTime":555.479,"endTime":558.839,"body":"of the day, you're not wasting"},{"speaker":"Unknown","startTime":558.839,"endTime":561.779,"body":"your time, because that's what"},{"speaker":"Unknown","startTime":558.839,"endTime":561.779,"body":"it's all about. Right? Not"},{"speaker":"Unknown","startTime":561.779,"endTime":563.429,"body":"wasting your time. So you want"},{"speaker":"Unknown","startTime":561.779,"endTime":563.429,"body":"to make sure the program is"},{"speaker":"Unknown","startTime":563.429,"endTime":565.979,"body":"designed for you. It's not a"},{"speaker":"Unknown","startTime":563.429,"endTime":565.979,"body":"cookie cutter program. You want"},{"speaker":"Unknown","startTime":565.979,"endTime":568.139,"body":"to make sure that you're making"},{"speaker":"Unknown","startTime":565.979,"endTime":568.139,"body":"the changes when you need to"},{"speaker":"Unknown","startTime":568.139,"endTime":570.899,"body":"make the changes and will make"},{"speaker":"Unknown","startTime":568.139,"endTime":570.899,"body":"sure you're increasing your"},{"speaker":"Unknown","startTime":570.899,"endTime":573.359,"body":"challenge level, which is the"},{"speaker":"Unknown","startTime":570.899,"endTime":573.359,"body":"resistance you're putting into"},{"speaker":"Unknown","startTime":573.359,"endTime":576.389,"body":"your muscles. Oh, I know, guess"},{"speaker":"Unknown","startTime":573.359,"endTime":576.389,"body":"what you're doing bodyweight"},{"speaker":"Unknown","startTime":576.389,"endTime":579.209,"body":"exercises. It doesn't matter"},{"speaker":"Unknown","startTime":576.389,"endTime":579.209,"body":"what you're doing. As long as"},{"speaker":"Unknown","startTime":579.209,"endTime":582.809,"body":"you know how to make the right"},{"speaker":"Unknown","startTime":579.209,"endTime":582.809,"body":"increases. How do you increase"},{"speaker":"Unknown","startTime":582.959,"endTime":586.679,"body":"your bodyweight exercises? When"},{"speaker":"Unknown","startTime":582.959,"endTime":586.679,"body":"you're leaning out? Guess what?"},{"speaker":"Unknown","startTime":586.919,"endTime":591.179,"body":"Do more, do more repetitions,"},{"speaker":"Unknown","startTime":586.919,"endTime":591.179,"body":"reduce the amount of rest you"},{"speaker":"Unknown","startTime":591.179,"endTime":595.079,"body":"have, pair it with things that"},{"speaker":"Unknown","startTime":591.179,"endTime":595.079,"body":"are going to tax it more."},{"speaker":"Unknown","startTime":595.319,"endTime":598.049,"body":"There's tons of ways to"},{"speaker":"Unknown","startTime":595.319,"endTime":598.049,"body":"challenge yourself right? But if"},{"speaker":"Unknown","startTime":598.049,"endTime":600.959,"body":"you're not thinking about Oh,"},{"speaker":"Unknown","startTime":598.049,"endTime":600.959,"body":"guess what? You're in essence"},{"speaker":"Unknown","startTime":600.959,"endTime":603.419,"body":"wasting your time who wants to"},{"speaker":"Unknown","startTime":600.959,"endTime":603.419,"body":"waste the time of back to square"},{"speaker":"Unknown","startTime":603.419,"endTime":607.169,"body":"A. So please don't waste your"},{"speaker":"Unknown","startTime":603.419,"endTime":607.169,"body":"time journal your stuff when you"},{"speaker":"Unknown","startTime":607.169,"endTime":609.959,"body":"hit a plateau, once you've been"},{"speaker":"Unknown","startTime":607.169,"endTime":609.959,"body":"journaling your weights, and"},{"speaker":"Unknown","startTime":609.959,"endTime":613.169,"body":"you've seen that you've hit the"},{"speaker":"Unknown","startTime":609.959,"endTime":613.169,"body":"plateau when you add one of"},{"speaker":"Unknown","startTime":613.169,"endTime":616.349,"body":"these elements that have just"},{"speaker":"Unknown","startTime":613.169,"endTime":616.349,"body":"taught you, so that way, you can"},{"speaker":"Unknown","startTime":616.349,"endTime":620.369,"body":"make faster, faster changes,"},{"speaker":"Unknown","startTime":616.349,"endTime":620.369,"body":"getting back into a program"},{"speaker":"Unknown","startTime":620.369,"endTime":623.999,"body":"that's designed for your"},{"speaker":"Unknown","startTime":620.369,"endTime":623.999,"body":"specific needs. And guess what,"},{"speaker":"Unknown","startTime":624.089,"endTime":629.249,"body":"you are going to be a bass, and"},{"speaker":"Unknown","startTime":624.089,"endTime":629.249,"body":"I love it. So pop in the"},{"speaker":"Unknown","startTime":629.249,"endTime":633.959,"body":"comments that all this makes"},{"speaker":"Unknown","startTime":629.249,"endTime":633.959,"body":"sense, pop in the comments. If"},{"speaker":"Unknown","startTime":633.959,"endTime":635.879,"body":"you want to work with me, and"},{"speaker":"Unknown","startTime":633.959,"endTime":635.879,"body":"you're saying no, and I won't do"},{"speaker":"Unknown","startTime":635.879,"endTime":638.189,"body":"this anymore. I want to make"},{"speaker":"Unknown","startTime":635.879,"endTime":638.189,"body":"sure that I have somebody there"},{"speaker":"Unknown","startTime":638.369,"endTime":641.339,"body":"in my corner, designing this"},{"speaker":"Unknown","startTime":638.369,"endTime":641.339,"body":"stuff, making sure that"},{"speaker":"Unknown","startTime":641.339,"endTime":643.799,"body":"everything's happening in the"},{"speaker":"Unknown","startTime":641.339,"endTime":643.799,"body":"right way. All right, because I"},{"speaker":"Unknown","startTime":643.799,"endTime":647.249,"body":"got tons of different hats,"},{"speaker":"Unknown","startTime":643.799,"endTime":647.249,"body":"whether it's traveling"},{"speaker":"Unknown","startTime":647.249,"endTime":650.129,"body":"nutrition, guys, whether it's,"},{"speaker":"Unknown","startTime":647.249,"endTime":650.129,"body":"you know, eating out, whether"},{"speaker":"Unknown","startTime":650.129,"endTime":653.189,"body":"it's eating in, whether it's"},{"speaker":"Unknown","startTime":650.129,"endTime":653.189,"body":"prepping food, if you haven't"},{"speaker":"Unknown","startTime":653.189,"endTime":655.559,"body":"checked out a lot of my stuff on"},{"speaker":"Unknown","startTime":653.189,"endTime":655.559,"body":"my channel, I got hundreds and"},{"speaker":"Unknown","startTime":655.559,"endTime":658.889,"body":"hundreds of videos in there for"},{"speaker":"Unknown","startTime":655.559,"endTime":658.889,"body":"you. So don't get lost in my"},{"speaker":"Unknown","startTime":658.889,"endTime":662.909,"body":"playlist. Because at the end of"},{"speaker":"Unknown","startTime":658.889,"endTime":662.909,"body":"the day, I know that you know"},{"speaker":"Unknown","startTime":662.909,"endTime":667.109,"body":"what people are hungry for and I"},{"speaker":"Unknown","startTime":662.909,"endTime":667.109,"body":"try to teach what my clients are"},{"speaker":"Unknown","startTime":667.109,"endTime":671.159,"body":"asking me to you. So that way,"},{"speaker":"Unknown","startTime":667.109,"endTime":671.159,"body":"you get a little taste a little"},{"speaker":"Unknown","startTime":671.159,"endTime":674.069,"body":"feel before you even get to work"},{"speaker":"Unknown","startTime":671.159,"endTime":674.069,"body":"with you. All right, hopefully"},{"speaker":"Unknown","startTime":674.069,"endTime":676.289,"body":"this stuff makes sense."},{"speaker":"Unknown","startTime":674.069,"endTime":676.289,"body":"Hopefully you guys enjoy this."},{"speaker":"Unknown","startTime":676.349,"endTime":680.999,"body":"If you have guess what you got"},{"speaker":"Unknown","startTime":676.349,"endTime":680.999,"body":"to do? Yes, subscribe, maybe go"},{"speaker":"Unknown","startTime":680.999,"endTime":682.979,"body":"ahead and hit that subscribe"},{"speaker":"Unknown","startTime":680.999,"endTime":682.979,"body":"button, smash that notification"},{"speaker":"Unknown","startTime":682.979,"endTime":685.559,"body":"bell. That way you're notified"},{"speaker":"Unknown","startTime":682.979,"endTime":685.559,"body":"as all my new content is dropped"},{"speaker":"Unknown","startTime":685.649,"endTime":688.649,"body":"and show me some love and give"},{"speaker":"Unknown","startTime":685.649,"endTime":688.649,"body":"me some likes. And that way I"},{"speaker":"Unknown","startTime":688.649,"endTime":691.919,"body":"know that this is hitting home"},{"speaker":"Unknown","startTime":688.649,"endTime":691.919,"body":"for you. And you know, obviously"},{"speaker":"Unknown","startTime":692.549,"endTime":695.489,"body":"that's what it's all about."},{"speaker":"Unknown","startTime":692.549,"endTime":695.489,"body":"Alright, Brett Kasmer B kpt"},{"speaker":"Unknown","startTime":695.489,"endTime":696.989,"body":"signing out. See you next video."}]}