[aaron_straker]: 0:25

oh what's up guys happy tuesday welcome back to another episode of a train prosper today brian and i have our monthly i feel like i can't say monthly now because we have been pretty consistent we did drop the ball there for few months but our monthly instagram and a for the month of october where we take questions from our followers on instagram and then we cover them on the podcast with context in nuance like we like to do so much here before jump into the q and we have a few short up dates brian do you want to kick us off

[bryan_boorstein]: 1:01

yeah i love that we do these instagram q and s and i actually like really enjoy them as a podcast host because it's like a really cool way to be able to connect with the listeners in a way that expands beyond like what instagram can provide itself so so a huge fan of that regarding life on my end i was in san diego i guess now it's when this episode comes out it will be like two or three weeks prior but it's even a week prior from me talking right now and it was an awesome trip i drank a ton of cahol and stayed up to almost midnight never actually past midnight which i think was one of my saving graces on the trip but drank a lot didn't sleep a whole ton at least not quality because i was still up you know body regulates me at like six or seven am so a little under slept awesome being back though took the guys to all the spots shared with them all the nostalgia that comes with twelve years spent there and ate a ton of cheese steaks so all in all great trip and then i am actually a day after this podcast records i'm actually heading to newport beach for a quick day of filming for paragon so within this specialty cycle thing that we're designing this rotating specialty cycles that i talked about on prior pod as where we have six weeks of quads and back then six weeks of hams and uh no sorry it's six weeks of quads and wait wait the first one was gloutsin back the second one was quads and shoulders and the third one is hams and arms so we're kind of rotating through these like many shifting of priority cycles so we have a bunch of cool movements to film to prepare for the new one which is quads and shoulders starting the end of october and so yeah i'll go back to a quick day of filming there and that is on the agenda this week regarding my knee i'm now as of today actually four weeks out from p r p it is definitely not hundred per cent wait my four weeks out maybe it's three three or four weeks but it's definitely not a hundred percent i i have been able to consistently increase loading and range of motion on my squat pattern movements and that has been awesome uh i also started biking again after this is must be week four because at three weeks i started biking again and and both times that i like i went when i train legs or when i bike the knee is a little sore afterwards and that's as expected i went back and read the documents they were like you know you have to use your knee it's going to be sore after just kind of one of those things part of the healing process and the inflammation and all that stuff so all is good there um i actually have a leg session today and since i biked yesterday my knee is a little sore today i'm actually really glad that it's a hamstring dominant leg day which means that i have three sets of pendulum to whatever range of motion i can do at whatever lower weight will be able to handle and that's all the quad work for today so all good things there things seem to be progressing pretty well and two my pleasure at least surprising pleasure i don't think i completely ruined my knee from the hike that i mentioned a few weeks ago i had a number of people reach out and say oh man listening to you talk like heart was breaking i felt so bumped for you and and i was as well i really i really was but i think that it's starting to actually show that there is improvement and that i am still confident and to end up better than it was before doing the pr p so i have one more update on a cool experiment i'm doing but let's jump over to you and see what's going on brother

[aaron_straker]: 5:17

yeah so i mean the biggest update is i can't remember if i talked about it on the plot or not before but i wrapped up a trip back to pensylvania which is where i grew up seeing my family some of my best friends et cetera but what i did do on the way up is make a pit stop in the i don't even know what area to call it i'm kind of ashamed that i grew up like an hour from there and i don't even know what any of those areas

[bryan_boorstein]: 5:38

oh

[aaron_straker]: 5:38

are called um but

[bryan_boorstein]: 5:40

yeah

[aaron_straker]: 5:40

i got to hang out and catch a lifting session with dave maconi so dave was our first podcast guest ever back in like february of went twenty one alongside able shuba and he's just kind of been like rotating you know inter instagram bro friend that i know you converse with a lot

[bryan_boorstein]: 6:01

my

[aaron_straker]: 6:02

as well so it was really

[bryan_boorstein]: 6:03

yeah

[aaron_straker]: 6:03

really cool to meet up r l and just catch a lifting session and hang out together so that was like the first really coo update um that i will say has been my favorite part of instagram right aside from like you know a platform for building my business and that sort of thing is just like meeting people you know that that you meet on oninstagram and that you vide well with and you think or cool people and then you know with my life so i'm like hey i'm going to be in the philadelphia area like let's meet up then that with jeremiah bear obviously dave now and then i may be meeting up with adam net because i will be in ohio in like two weeks um so that will be another one really cool there i just love doing that i think it's super super cool so it was like my first update and then

[bryan_boorstein]: 6:53

ship

[aaron_straker]: 6:53

i am finally out into my new sorry god what's up

[bryan_boorstein]: 6:56

hold on yeah yeah yeah i just wanted to comment on that because i have extreme envy for for the fact that you got to hang out with

[aaron_straker]: 7:04

m

[bryan_boorstein]: 7:05

dave and even that you may be going to hang out with adam as well like his home gym is epic you know runs like basically a personal training business out of there and i love i love adam and all his content too so

[aaron_straker]: 7:15

oh

[bryan_boorstein]: 7:16

agree fully with you that instagram has really been just like this incredible jem inside the frustrating period of the last three years you know

[aaron_straker]: 7:26

yeah

[bryan_boorstein]: 7:26

with this cloud of covid hanging over everybody and making inter personal relationships really difficult and instagram has allowed me to connect with a ton of people to basically meet casts and and jordan like jordan lips is another good friend of mine too that i've never actually met but we just connect on an instagram and it's been it's been really cool

[aaron_straker]: 7:49

m

[bryan_boorstein]: 7:49

so so i agree and hopeful dave and able and i have been talking about this but trying to get like a group of eight of us together from like all over the world somewhere and just have an awesome weekend of like hanging out and doing all that so yeah hopefully at some point in the next couple of years we can facilitate that

[aaron_straker]: 8:07

ah that would be awesome i'm down just got to give me a couple couple of months heads up and and i can make

[bryan_boorstein]: 8:12

yeah

[aaron_straker]: 8:12

that work for sure

[bryan_boorstein]: 8:13

for sure

[aaron_straker]: 8:16

i'm finally now into my have my program fully written i've run through my my demo weeks because yu know whenever you write a program after demo because an you're like this doesn't really

[bryan_boorstein]: 8:24

ah

[aaron_straker]: 8:24

work or okay like this is my one back exercise for the for this day and there's just like not quite enough stimulus that i want there and kind of refined things so i'm really really excited about that it's a low volume lower rep range program um with just

[bryan_boorstein]: 8:41

ah

[aaron_straker]: 8:42

really high intensity

[bryan_boorstein]: 8:43

ah

[aaron_straker]: 8:43

and then i'm

[bryan_boorstein]: 8:43

ah

[aaron_straker]: 8:44

following your proposed progression model

[bryan_boorstein]: 8:47

yes

[aaron_straker]: 8:48

so i have that all beautifully type i should share it with you because i can easily share it you i'm really really pumped about it so far and then i have a note here everything is like i said slow volume so six to eleven sets per body part across the week the highest one with eleven sets its shoulders and that's obviously between you know posterior medio and anterior delts and then arms are super small only like five sets per week and i'm just doing like lengthened um

[bryan_boorstein]: 9:14

yeah

[aaron_straker]: 9:14

overload arm stuff

[bryan_boorstein]: 9:16

dude

[aaron_straker]: 9:16

ah

[bryan_boorstein]: 9:16

your program like already sounds like my program

[aaron_straker]: 9:19

oh

[bryan_boorstein]: 9:19

i mean those are my volume numbers and and the amount of sets that i do and in everything the only thing i'd say is i think i have a little bit more backwork although it becomes biguous like i feel how do you count things like like a rear delt row that also is obviously a back movement i mean for years we perform back movements in exactly the same way that you perform a rear dealt row and it was just hey that's a back movement right

[aaron_straker]: 9:43

ah

[bryan_boorstein]: 9:44

so how do we count that type thing

[aaron_straker]: 9:46

yeah that one's kind of hard like the one that i know will have the greatest kind of carry over is like gluts right i only have

[bryan_boorstein]: 9:52

m

[aaron_straker]: 9:54

one real like glue movement that i have program specifically for the gluts and that's like a shortened bias forty five degree hip extension but i also have like leg press right is goin to hit gluts

[bryan_boorstein]: 10:08

hm

[aaron_straker]: 10:08

i have bulgarian split squat which i was going to get into in a second fucking rex mirans

[bryan_boorstein]: 10:13

ah yeah

[aaron_straker]: 10:15

but that's not why i'm doing this sort of

[bryan_boorstein]: 10:16

yeah

[aaron_straker]: 10:16

thing so there definitely is carry over the only rear delt cific exercise that i have in this training program is actually meadows rose i am performing them

[bryan_boorstein]: 10:25

m

[aaron_straker]: 10:26

with a rear dealt like focus in an arm path but that that one i didn't count is like a back volume actually i counted that as just rear del volume even though there

[bryan_boorstein]: 10:36

m

[aaron_straker]: 10:36

is carry over but quantifying volume per body part is i dare say it's ambiguous and it's just going to

[bryan_boorstein]: 10:44

yeah

[aaron_straker]: 10:44

be a personal preference and there's a massive amount of bleed over

[bryan_boorstein]: 10:47

oh yeah yeah no i agree i actually tend to

[aaron_straker]: 10:52

oh

[bryan_boorstein]: 10:52

to count things as full sets for each so

[aaron_straker]: 10:56

oh

[bryan_boorstein]: 10:56

like i'll count a rear delt row as like a set for back and a set for rearadults so yeah that's just the way i

[aaron_straker]: 11:03

go

[bryan_boorstein]: 11:03

tend to think about it in most cases

[aaron_straker]: 11:05

yeah and i would as well because if not it would look very i mean if you gave that program someone they're like what one

[bryan_boorstein]: 11:12

m

[aaron_straker]: 11:12

one exercise for reardelts on the week you know sort of thing or like two sets of upper back volume so i think like you said in there i will double count for things largely and then my last update is on i have a lower day

[bryan_boorstein]: 11:30

m

[aaron_straker]: 11:30

so

[bryan_boorstein]: 11:30

oh

[aaron_straker]: 11:31

the program is basically like a full body anterior now minus arms full body posterior than my third day is a little bit of like my know accept or is it basically dealt

[bryan_boorstein]: 11:41

m

[aaron_straker]: 11:41

arms in calf's sort of thing and then i follow it up with an upper lower

[bryan_boorstein]: 11:45

m

[aaron_straker]: 11:46

and on the lower day i decided to go a more unilateral approach so i have like two sets of

[bryan_boorstein]: 11:50

yeah

[aaron_straker]: 11:51

front foot wedge rear foot elevated split squat in a low rep range and i'm pushing those like heavy i've never actually taken them like really heavy and trying to progress them base there's such a tricky movement to do well so now that i'm like okay i know my set up i'm not going to be changing gyms i can you know market on the floor that's how i'm going to perform it and then follow that with one hard set of bulgarians to failure so i did that on a friday and i was demolished

[bryan_boorstein]: 12:22

yeah

[aaron_straker]: 12:23

i cannot remember the last time i've been so sore and i like mean my my reck fem which makes sense because you have two exercises which have the rear foot in the position where you are going to now lengthening the wreck fam and then my gluts were so freaking sore i couldn't

[bryan_boorstein]: 12:39

yeah

[aaron_straker]: 12:39

believe it from three sets

[bryan_boorstein]: 12:42

yeah

[aaron_straker]: 12:42

and i was like okay so i'm going to have to kind of um you know modulate a little bit and then i'll probably back off the r r and the first two a little bit for like another week or so until i can acclimate a little bit better but it's been just like such a you know in the last i feel like six months maybe maybe a little bit more i've really put my emphasis

[bryan_boorstein]: 13:03

ye

[aaron_straker]: 13:04

on really perfecting movement execution and taking assigning an appropriate intent with each set and and what you can get out of that is just it's incredible compared to you know previous versions of aaron who is you know a high volume proponent where i'm like three sets and i recked you know my quads my gluts and it

[bryan_boorstein]: 13:31

oh

[aaron_straker]: 13:31

was just wild to me of how stark a contrast it is from where i

[bryan_boorstein]: 13:36

yeah

[aaron_straker]: 13:36

used to be

[bryan_boorstein]: 13:38

yeah no it's awesome i mean i i fully feel like i've taken the same path and i think bardo was talking about the same thing when he was on

[aaron_straker]: 13:45

go

[bryan_boorstein]: 13:45

here as well that as you get more advanced you just know to put that muscle to the fire more effectively and the amount of work that you need to do to accomplish that it actually becomes like more effective because you get less fatigued because you're doing less kind of junk stuff that's working all the other things and sort of working the thing you want to do and now you're just able to much more acutely really put the muscle of the fire and and

[aaron_straker]: 14:12

yeah

[bryan_boorstein]: 14:12

fry that thing so so yeah love that dude love that for you

[aaron_straker]: 14:16

yeah any other updates from you before we jump in

[bryan_boorstein]: 14:19

yeah so my last one is that i have decided to after much badgering from our buddy dave mcconiy

[aaron_straker]: 14:26

yeah

[bryan_boorstein]: 14:26

who are just talking about

[aaron_straker]: 14:27

oh

[bryan_boorstein]: 14:28

i've decided to to do a unilateral

[aaron_straker]: 14:30

yeah

[bryan_boorstein]: 14:31

experiment so the back

[aaron_straker]: 14:32

my

[bryan_boorstein]: 14:32

story is that dave has been doing

[aaron_straker]: 14:34

a

[bryan_boorstein]: 14:35

only one calf for two years now and he has seen zero

[aaron_straker]: 14:40

right

[bryan_boorstein]: 14:40

change and this comes on the heels of him essentially he's sixteen plus years into training he's more or less reached within ninety seven nine to ninety eight ninety nine percent

[aaron_straker]: 14:53

yeah

[bryan_boorstein]: 14:53

of his genetic limit so we also know that maitonancs volumes are extremely low so you in theory can maintain your muscle on a lot lower volume than it took to build it so his calf hasn't changed in two years and he runs on it very day he walks on it walks on it every day sometimes runs on it um and he like squats and does other things that involve the calves so maybe that's enough stimulus to maintain his muscle but the arms are a bit different because you just

[aaron_straker]: 15:25

yah

[bryan_boorstein]: 15:25

don't walk on them all day they're not constantly underload and

[aaron_straker]: 15:29

oh

[bryan_boorstein]: 15:29

i have always been quite unsatisfied with my left arm even from a young age of training i always felt like my left arm was a little under developed and i even did stupid things like when we had bryson i only allowed myself to hold him and carry him in my left arm for the first two

[aaron_straker]: 15:45

ah

[bryan_boorstein]: 15:45

and a half years which seemed like a great idea until i got this awful tightness

[aaron_straker]: 15:50

yeah

[bryan_boorstein]: 15:50

that run through like my trap and run

[aaron_straker]: 15:52

yeah

[bryan_boorstein]: 15:52

boyd and into

[aaron_straker]: 15:53

oh

[bryan_boorstein]: 15:53

my lap and lower trap and

[aaron_straker]: 15:55

yeah

[bryan_boorstein]: 15:55

it literally took like years for me to work it out because it was just this dumb thing of every time i'm going to pick up this

[aaron_straker]: 16:01

yeah

[bryan_boorstein]: 16:01

like thirteen pound thing and hold it all day long

[aaron_straker]: 16:03

oh

[bryan_boorstein]: 16:04

on one side um but my left arm never esthetically got to the same as the right no matter what and so in this experiment what i'm going to do for the next six months is any of my programmed arm work i'm only going to do unilateral with my left hand and my right arm is still going to do like compound movements and stuff like that can train my back and chest and shoulders but for any direct arm work it's just going to be left and so far i am two sessions in to like four or five days total and on biceps once and triceps once and it's a really weird kind of off putting feeling to have a massive pump and fatigue

[aaron_straker]: 16:47

oh

[bryan_boorstein]: 16:48

in one arm and feel like completely fresh like you kind of feel like a mechanical robot of some sort like one arm can lift up and do things and the other arm is like this stupid numb are for twenty minutes but you know i'm excited to see what happens and see if

[aaron_straker]: 17:06

yeah

[bryan_boorstein]: 17:06

at forty years of age with twenty five

[aaron_straker]: 17:08

oh

[bryan_boorstein]: 17:08

years of training experience if training my arm even matters because like okay i start at

[aaron_straker]: 17:15

oh

[bryan_boorstein]: 17:15

seventeen inches from my right arm and sixteen

[aaron_straker]: 17:18

ah

[bryan_boorstein]: 17:18

point seven five inches from my left arm not a huge discrepancy a quarter of an inch is actually smaller i thought and i also have dea data from a month ago where my right arm was twelve point two pounds

[aaron_straker]: 17:32

oh

[bryan_boorstein]: 17:32

of muscle and

[aaron_straker]: 17:34

oh

[bryan_boorstein]: 17:34

my left arm was eleven point eight pounds of muscle so a little less than half a pound difference both arms had one point seven pounds of fat on them at the time um so i mean both of those the size of the left arm and the muscle mass difference do show that the left arm is a little under developed so it makes sense but what i really am the most curious about is whether anything wrong like if i lose anything on my right arm and here's where i'm going with this is that imagine if i go six months and my right arm doesn't change at all that potentially would warrant me being able to just not train arms and take all my arm volume and just put it elsewhere so i can grow my legs and my shoulders and other muscle groups that might be more important without actually sacrificing it arm gaines and if my left arm doesn't grow at all so so let's say there's two options right my left arm doesn't grow at all so that that would facilitate that same kind of result or my right arm doesn't lose anything and that would also facilitate the same type of result so really there's only one way that would warrant me continuing to train arms and that would be if i guess two ways either my right arm loses size or my left arm gained size but anyways i'm just i think it's a cool experiment and the first time i've done anything like this and at twenty five years and i think i may do more stuff like this depending on how this all turns out

[aaron_straker]: 19:00

yeah i like that

[bryan_boorstein]: 19:02

m

[aaron_straker]: 19:02

that was going to be my sole kind of note here is

[bryan_boorstein]: 19:04

m

[aaron_straker]: 19:04

like let's make sure

[bryan_boorstein]: 19:05

m

[aaron_straker]: 19:05

to get a taxi at the end because i remember you had a dexa not that long

[bryan_boorstein]: 19:08

oh

[aaron_straker]: 19:08

ago and i mean there's your data right there i don't know how it's going go but i like the outcome like i don't really enjoy training arms any more that i'm fortunate that they just kind of well i trained him so much when i was young like they kind of developed faster than other things one thing that i kind of don't like as my arms are pretty much bigger than my shoulders so that

[bryan_boorstein]: 19:29

oh

[aaron_straker]: 19:29

looks silly to me

[bryan_boorstein]: 19:30

yeah

[aaron_straker]: 19:31

um so i would yeah love to do something where i just kind of like stop training them or maybe i do like one or two super sets of just like something really simple per week just to like maintenance volume and move

[bryan_boorstein]: 19:44

hm

[aaron_straker]: 19:44

on and spend that other time and effort on things that i do care about so i'm interested

[bryan_boorstein]: 19:48

yep

[aaron_straker]: 19:49

to see how this transpires

[bryan_boorstein]: 19:50

oh

[aaron_straker]: 19:50

over the next six months

[bryan_boorstein]: 19:52

m

[aaron_straker]: 19:52

and kudos to you for dedication on this

[bryan_boorstein]: 19:55

thanks dudywe'll see how it

[aaron_straker]: 19:57

yeah

[bryan_boorstein]: 19:57

goes it's kind of been so weird you know all

[aaron_straker]: 19:59

yeah

[bryan_boorstein]: 19:59

right should we jump into the

[aaron_straker]: 20:00

yeah

[bryan_boorstein]: 20:01

to the n

[aaron_straker]: 20:01

yes let's do it

[bryan_boorstein]: 20:03

i'm gonna

[aaron_straker]: 20:03

okay

[bryan_boorstein]: 20:04

drop this first one over to you it's a nutrition based question

[aaron_straker]: 20:07

perfect

[bryan_boorstein]: 20:08

during a reverse calories go up cardio goes down increase kyles fast or weekly is this good yeah

[aaron_straker]: 20:18

so the thing here in i will be i would

[bryan_boorstein]: 20:24

oh can i add one thing real quick

[aaron_straker]: 20:26

yeah

[bryan_boorstein]: 20:26

i forgot

[aaron_straker]: 20:26

yeah yeah go ahead

[bryan_boorstein]: 20:27

one piece of this question when i copied it from instagram i believe he put after cardio down i believe he put kilograms down well and so that would mean that he's insinuating his body weight is dropping and then that might be more relevant as to why he's asking this question is this good at the end

[aaron_straker]: 20:46

well it's all relative to what your goal is right i mean i would imagine if i reverse calory if you're doing a reverse diet to two situations you are ethe ending a calory deficit right in returning to maintenance or you are kind of finding maintenance this is something that i will do with some of my clients where i will get people who come to me who are just literally under eating and it's pretty evident and i explained it as such and like hey you are five foot eleven you know hundred and ninety five pounds and they're telling me maintenance calories is twenty three hundred and i'm like no it's not because i'm five foot eleven and hundred ninety five pounds nd my maintenance calories are damn or a thousand calories more and i do not htrain that much or know i'm not that active so with it what is the goal right if the goals is to be leaner a lower body composition then kilograms dropping is good next the main question should you increase your calories fast or weekly it's very common that people are going to say return them to maintenance as fast as possible i generally take this from the standpoint is how lean are you are you single digit body fat person in your sex drive is down you have interrupted sleep at night from the calory deficit do you have you know very presenting in straightforward negative adaptations of your low calory environment if so returning them faster will help you more quickly you know negate those negative aspects if you went from like a twenty percent body fat to a fifteen per cent body fat i'm using male body fat numbers here you're not going to really have those and slower is probably going to be better because you can get a little bit extra of your fat loss accomplished as you are going through that you know slow increase in calories um

[bryan_boorstein]: 22:51

oh

[aaron_straker]: 22:51

know that as you re compensate carbohydrate or really

[bryan_boorstein]: 22:54

oh

[aaron_straker]: 22:54

glycogen you are going to have a plus or minus around three pounds of weight that will fluctuate if you want to stay a little leaner going slower is better but if you got super super lean and you have negative now life style characteristics of the calory definitely it increasing faster will turn those around faster

[bryan_boorstein]: 23:20

um have you had a chance to listen to this stronger by science piece on reverse tiding

[aaron_straker]: 23:27

how old is it

[bryan_boorstein]: 23:29

just last week eric srexlersmith like ninety minutes talking de bunking reverse dieting as evidence pace practice

[aaron_straker]: 23:36

m i have not so no i mean the last two weeks

[bryan_boorstein]: 23:39

okay

[aaron_straker]: 23:39

i haven't consumed much because i've just been all sorts of ship

[bryan_boorstein]: 23:42

ah

[aaron_straker]: 23:42

but

[bryan_boorstein]: 23:43

well check it out because i mean i think the reverse dieting thing has taken on this whole like life of its own in the space and

[aaron_straker]: 23:50

hm

[bryan_boorstein]: 23:50

everyone's got this opinion on reverse dieting but hearing true so talk about it and essentially like de bunk it and saying that it's not even like evidence based

[aaron_straker]: 23:59

hm

[bryan_boorstein]: 23:59

is is interesting i'd be curious on your perspective on it

[aaron_straker]: 24:01

i mean i will say that my kind of initial thoughts around it that i obviously haven't listened to it yet it is much more from a client psychological standpoint more than any an um and the real reason there is we know on average your average client is going to over sorry underestimate and under report their calories and if we are going from a period of low energy availability and i'm like okay here we go with three thousand calories again like same thing that happened with you and when you ended your last diet you just overshot it right and we know

[bryan_boorstein]: 24:36

hm

[aaron_straker]: 24:36

there's going to be some degree of metabolic adaptation how large or how little but i am just going to take the approach of being conservative with that so that we don't end up with large overages and we just spent the last sixteen weeks getting lean and now

[bryan_boorstein]: 24:51

m

[aaron_straker]: 24:51

three weeks into it your back up like you know eight kilograms or whatever a client do this through this summer i mean we got him super super lean he couldn't control it and literally within three weeks had eradicated all of our fat loss it's more psychological

[bryan_boorstein]: 25:06

yeah

[aaron_straker]: 25:08

than anything i would say

[bryan_boorstein]: 25:10

well well check it out let me now what you think i mean it is it's a commitment

[aaron_straker]: 25:13

yeah i like eric

[bryan_boorstein]: 25:15

yeah

[aaron_straker]: 25:15

trike though i mean i definitely will dig

[bryan_boorstein]: 25:16

yeah

[aaron_straker]: 25:16

into it

[bryan_boorstein]: 25:19

the next question is on interset stretching in our opinion on it i think this was the second part the question was like d c style is kind of how you finished that question so the way that leave it used to be done in in d c style and i don't know that i never did this program just kind of from what i've heard is that something like chest you would do us at a chest then you would find like a doorway and

[aaron_straker]: 25:44

oh

[bryan_boorstein]: 25:44

you would like isometrically stretch and kind of um open

[aaron_straker]: 25:48

ye

[bryan_boorstein]: 25:49

the chest up which it does some fatigue too so so you would kind of stretch slash fatigue your chest a little bit and then do more sets another thing that they would do

[aaron_straker]: 26:00

oh

[bryan_boorstein]: 26:00

is do like a isometric dumb bell fly hold for like thirty forty seconds something like that at the very end of their chest training as another kind of way to incorporate stretch mediate hypertrophy

[aaron_straker]: 26:15

oh

[bryan_boorstein]: 26:15

i guess and my opinion on it is that i think the data is probably at this point relatively solid that it's at least worth experimenting with i don't know enough of the intricacies of the science behind what's exactly happening inside the sarcamers and the tighten and all that stuff but i do know that the data right now on on generally training at long muscle langs is good and then the release of this new calf study where they literally just put your foot in an orthotic device and stretched it for an hour a day and people saw like fifteen percent hypertrophy improvement in their calf is kind of mind blowing um and there's actually there's a question later on about what muscles respond to stretch made hypertrophy which week week discussed further but i think that at least for for some muscles this is probably quite a good idea and dante trudel was a bit ahead of his time

[aaron_straker]: 27:17

yeah you hit everything that i was going to hit on and i was literally going to say that like you know dante rudel and re saying d c which stands for dog crap training for

[bryan_boorstein]: 27:27

yeah

[aaron_straker]: 27:27

any listeners out there unfamiliar yeah i think he may have been ahead of his time with some things and now with you know we just had the episode with milo wolf a couple a couple of weeks back there's a lot of research emerging on stretch mediated report fee and you know even just isometrics at long muscle lengths and stretching a long muscle lents with interset stretching it

[bryan_boorstein]: 27:50

oh

[aaron_straker]: 27:50

may take you know a long amount of time for some of those benefits potentially to actually become tangible you're only stretching for i don't know fifteen seconds between a set or something like that but i don't think it can hurt by any stretch

[bryan_boorstein]: 28:06

m

[aaron_straker]: 28:06

of the imagination

[bryan_boorstein]: 28:08

yeah i think the one thing the one potential cava or to play devil's advocate to myself that i would say is that if you're doing like a bench press and then you go over and you do interset stretching for your chest and go back to the bench press you are not going to be as strong on the bench press and i don't know that comes back to the old question of like is it what is mechanical tension is it the actual amount of weight you're lifting or is it what the muscle feels because if it's like hey i was benching two hundred and fifty pounds and now after is that stretching i can only bench two ten for the same amount of rep one person might argue that while you're going to gain less muscle because you're lifting less weight the other person would argue hey my chest is more fatigued now from the stretching so what my muscle knows as a dumb piece of meat is just the tension that it feels i tend to align with the ladder like i kind of think that your muscle doesn't know if you're lifting two fifty or two ten it just knows hey i'm at failure or close to failure whatever but i'm not like super confident that that that is a hundred percent accurate

[aaron_straker]: 29:12

yeah i feel exactly like you do i'm going to you know defer to the latter but my confidence in that isn't high enough where i would recommend someone hey you should do x yeah

[bryan_boorstein]: 29:28

alright i guess you want to hit this next question to me

[aaron_straker]: 29:30

yeah yeah let's do it so the next question is how do i know that i am under recovered for a specific body part and what do i do about it

[bryan_boorstein]: 29:40

yeah that is an interesting question because i feel like

[aaron_straker]: 29:45

yah

[bryan_boorstein]: 29:46

under recovery i don't know in most cases that you're just going to be under recovered for one body part i think that in most cases you're going to be systhemically under recovered and what will happen is you'll probably end up feeling that on a body part that is large like i could see someone being like oh my quads are under recovered when really they're just systemically recovered and so their quads can't cover because systemically they just don't have enough recovery resources available whether you're not sleeping enough getting enough food stresses too high things like that i very highly doubt cases that you're going to be like man my arms like my biceps they're just under recovered they just can't keep up or like my side delt like you know what i mean so it's always these big muscle group that require a lot of systemic currency to be able to recover so i think the question is a little ambiguous in that sense but i think the answer regardless is that you have to just look at whether you're progressing and like that has to be the number one tool that you're using to assess if you're training is working for you so so yeah those are my first initial thoughts on it and i can come back to what do i do about it but what do you what do you think

[aaron_straker]: 31:07

so for me i was going to say like how do i know that i'm under a cover the initial thought to me was like performance degradation

[bryan_boorstein]: 31:16

yeah

[aaron_straker]: 31:16

um that's that's probably one of the

[bryan_boorstein]: 31:18

m

[aaron_straker]: 31:19

that's probably one of the most objective because you can perceptibly

[bryan_boorstein]: 31:22

oh

[aaron_straker]: 31:23

feel decently

[bryan_boorstein]: 31:24

yeah

[aaron_straker]: 31:24

recovered but if you come

[bryan_boorstein]: 31:26

yeah

[aaron_straker]: 31:26

in and like okay you know last week i did eighty pounds for seven and now this week i'm doing eighty pounds for like four within a rapper so especially maybe like a lengthened you overload that can that can be kind of ambiguous but if you have a clear performance degradation give it an extra like three days and then see how how that would go there that's one i would recommend i guess i will jump into like what can i do about it one thing that

[bryan_boorstein]: 31:53

hm

[aaron_straker]: 31:54

you did in touch on brian that i thought of what does your exercise selection look like i was literally yesterday reviewing program for a client and it had like a whole bunch of super sets and drop sets of lengthened overload

[bryan_boorstein]: 32:10

oh

[aaron_straker]: 32:10

movements and like let's say for chest you your your

[bryan_boorstein]: 32:13

h

[aaron_straker]: 32:13

your chest exercises like okay you know flat dumbbell bench press and then i'm drop setting it and super setting it with like incline barbell bench press with drop sets like you're going to get source fuck from that because you're doing drop sets and super sets of a lengthened over load you know movement

[bryan_boorstein]: 32:33

hm

[aaron_straker]: 32:33

um if you just buy how maybe whoever wrote your program or you wrote your program let's say for like you have a lot of rose and pulling stuff you know back which is going to be or i should say it's going to be a lot of shortened overload you're probably not going to get too sore but if your chest is all lengthened you overload stuff with drop sets and ship like you're going to your back is going to recover faster than your chest because you are training your chest much more you know longer links and for higher intensity so that's the part that i thought of there is like what does your exercise

[bryan_boorstein]: 33:07

yeah

[aaron_straker]: 33:07

selection for that body part look like

[bryan_boorstein]: 33:10

no i agree completely with the excess selection that was going to be one of my things to do about it too because if you're not recovering for a body part yeah i would look at like the movements you're choosing right like leg extension if you're trying to train your quads and your your sheer training is all made up of hack squats and pendulum squats and leg presses stuff like that then yeah you should probably exchange some of that volume

[aaron_straker]: 33:35

oh

[bryan_boorstein]: 33:35

for some leg extensions and maybe you can can get a little bit more out of your quads there yeah so i think to your point about progression that is exactly what i was getting at as well in that if you're improving then your body part is under recovered and if you're not then it is potentially and it could just be that you need a de load or a few days off to kind of reset and recover it could be that you need to dial back in tensity it could be that you need to change exercises a number of different things you can look at there

[aaron_straker]: 34:12

yeah

[bryan_boorstein]: 34:12

okay next one i'll kick over to you where do you

[aaron_straker]: 34:15

oh

[bryan_boorstein]: 34:15

look for meal and recipe ideas

[aaron_straker]: 34:18

this one this one is interesting because i really don't i will say the way that i structure my eating the way that i structure eating for clients

[bryan_boorstein]: 34:28

yeah

[aaron_straker]: 34:28

is a primary protein source starch carbohydrate and vegetables right simple scales whenever i am trying something new like for instance

[bryan_boorstein]: 34:38

oh

[aaron_straker]: 34:39

this weekend i made some um out past store pork tenderloin in the in the instant pot i look up for like a basic recipe to give me my structure and then i modify it for like fat contents things i'm not going to put in there and i'll just hit google for that and see um i'm just not a big recipe in meal person in the real reason there is nine times out of ten when i'm looking at recipes and stuff for clients it's all four pretty much fat loss or maintaining you know caloric adherence and

[bryan_boorstein]: 35:16

oh

[aaron_straker]: 35:16

nine ninety nine percent of recipes out there are going to be for like flavor and have a bunch of bullshit them i shouldn't say bullshit have a bunch of calory containing ingredients that don't add to satiety or nutrient content of a meal so

[bryan_boorstein]: 35:34

yeah i never look for meal or recipe ideas i can't even imagine like thinking of the last

[aaron_straker]: 35:41

yea

[bryan_boorstein]: 35:41

time i did it it might have been in high school when my mom was like here look at this recipe book and like

[aaron_straker]: 35:45

m

[bryan_boorstein]: 35:45

cook no um like literally every meal i create is a protein source a starch source and either a fruit or vegetable most of the time free sometimes vegetables um but that is literally like the construction you and then you throw some garlic salt on and some pepper good to go so that is how i prepare meals

[aaron_straker]: 36:06

yeah

[bryan_boorstein]: 36:06

yeah okay when should someone begin including a doctor training aaron do you train your adductors

[aaron_straker]: 36:15

i will at times the thing is i have if you were to look at my leg development and this just came from like years of how my squat pattern you squat what's the word i'm looking for

[bryan_boorstein]: 36:31

how you squat

[aaron_straker]: 36:32

yeah how i squat like my foot positioning like my adductors

[bryan_boorstein]: 36:34

yeah

[aaron_straker]: 36:35

would grow way better than my quads did from squatting so inherently i got kind of got lucky there i guess sometimes i will use the light all the doctor machine on

[bryan_boorstein]: 36:48

yeah

[aaron_straker]: 36:48

on a leg day it is a very strange pump sensation when you have an actor ump but it's a really really easy low hanging fruit that you can just wrap out and like fifteen to twenty five rep range there are times where i might get like a little bit of like an aggravated auctor and because that adductor machine is a shortened overload i will do it to get some extra blood flow and bring nutrients in there as a recovery tool but maybe if you are doing like a very big leg specialization or maybe you squat with a very narrow stance that's how your hips um feel most comfortable than it could be in appropriate time to directly bring in some auctor work

[bryan_boorstein]: 37:30

yeah i was going to answer it very similarly and maybe the answer is never like it could be that you train for your entire life and never train

[aaron_straker]: 37:40

a

[bryan_boorstein]: 37:40

your adductors directly and most of that is because when you squat you get a ton of it split squats annihilate my adductors i mean split squats and lunges when you get that kind

[aaron_straker]: 37:51

yeah

[bryan_boorstein]: 37:51

of longer step not the short like quad its step as much but the kind of longer step where it really stretches almost like up to the growing kind of those just mash

[aaron_straker]: 38:02

my

[bryan_boorstein]: 38:03

my adductors and they also get your gluts your quads and all the other good things too but i pretty much agree like unless you're a professional a body builder not a professional body builder if you're a body builder and that is a weak body part for you then you probably should train it um and if you're just a general fitness enthusiast looking to gain muscle and you're many many years in and you think maybe you could gain another pound or half a pound if you include something like a doctor training it's like

[aaron_straker]: 38:38

oh

[bryan_boorstein]: 38:38

training your hip flexors and stuff like that like maybe it's low hanging fruit that just has never been trained directly so you could gain a couple ounces of muscle if you begin training your hipflexors or your hiprotators or like some of these weird little souls that we learned about it and one that no one actually trains but yeah i think for most people that are just looking for an aesthetic physique the adductors are going to get trained just fine through general squat and split squat pattern movements

[aaron_straker]: 39:07

yeah

[bryan_boorstein]: 39:08

uh and already else for that matter

[aaron_straker]: 39:10

oh yeah

[bryan_boorstein]: 39:12

um yeah so the next question

[aaron_straker]: 39:14

yeah

[bryan_boorstein]: 39:15

is the one that i alluded to earlier about what muscles tend to grow better in the length and position

[aaron_straker]: 39:20

yeah

[bryan_boorstein]: 39:21

and like to be honest my intuition tells me that they all do at different levels that some are going to grow better than others i know that paul carter is big on this band wagon of the biceps and triceps not grow more from long muscle lengths and he cites the length tension relationship i guess how how long the sarcamers get at the stretch posit and um i don't

[aaron_straker]: 39:53

oh

[bryan_boorstein]: 39:54

i think in something

[aaron_straker]: 39:55

yeah

[bryan_boorstein]: 39:55

like this like you kind of just have to to to think critically that that within the way that these pullies work in our body i think it's very obvious that things like quads and hams do tend to respond better even to it but i would also look at it practically and

[aaron_straker]: 40:17

oh

[bryan_boorstein]: 40:18

say

[aaron_straker]: 40:19

oh

[bryan_boorstein]: 40:19

there's probably something about muscles that don't often get trained at long muscle lengths that may benefit more from them

[aaron_straker]: 40:27

m

[bryan_boorstein]: 40:27

as well and so it's interesting like like we know quads and hams do because

[aaron_straker]: 40:32

yeah

[bryan_boorstein]: 40:32

things like squats and are s that are lengthened overload movements at long muscle lengths are good hypertrophy movements for those muscle groups but then you look at something like the side dealt in the back that are ubiquitously trained mostly in the short position

[aaron_straker]: 40:48

yeah

[bryan_boorstein]: 40:49

and so i think even regardless of whether the length detention relationship or the sarcamerli then all these big words and stuff i just think the fact that these movements don't get trained at long musclings very often puts them in a better position to respond to techniques that can help to train them in a length and position and i think that my back is a great example of that i mean looking at the pictures and the development over the last two years it's like since i began incorporating these things in there has been significant improvement in that muscle

[aaron_straker]: 41:21

oh

[bryan_boorstein]: 41:21

group probably above and

[aaron_straker]: 41:22

oh

[bryan_boorstein]: 41:22

beyond any other muscle group and so even if someone were to come forward like if paul were to make a post and be like the lads don't respond to long muscle lengths i would be like well my end of one experience is different so to me they do and i think that a lot of comes down to that sort of experimentation with that said i do think there is a point where from what i understand there's a point where some muscles can be stretched so far

[aaron_straker]: 41:48

oh

[bryan_boorstein]: 41:49

that they lose tension um and i think we've all kind of experienced this too where maybe you take a chest press so deep that there's actually no leverage to get back up from there and so you want to go deep enough to stretch the muscle not so much that you actually lose the ability to apply pressure another example that i would think about would be in a face to a cable curl you

[aaron_straker]: 42:11

oh

[bryan_boorstein]: 42:11

could have your arm go so far

[aaron_straker]: 42:12

oh

[bryan_boorstein]: 42:13

back

[aaron_straker]: 42:13

oh

[bryan_boorstein]: 42:13

that you actually can't initiate the forward without bringing your shoulder into it because your bicep is in such a poor position and so i would think about you know how far do i really need to take these muscle groups like where is the fully stretched position for that muscle and it may not be like as as lengthened as you might think it is if that makes sense

[aaron_straker]: 42:39

no it does make sense

[bryan_boorstein]: 42:43

any thoughts on it

[aaron_straker]: 42:44

i mean no i think you covered that really

[bryan_boorstein]: 42:46

yeah

[aaron_straker]: 42:47

really well i feel i'm hesitant to open my mouth around things that i do not really you know understand the science as much as someone like paul carter does but to me it just seems like you said think critically if some muscles respond best to lengthened position we understand that like i am in the in the camp of it seems kind of silly that all of them wouldn't assuming that their levers and stuff are still in a there is tension in that length and position so

[bryan_boorstein]: 43:22

hm

[aaron_straker]: 43:22

that i mean that's personally what i'm doing even with you biceps and triceps like i said earlier in the episode i'm doing lengthened overload stuff with my

[bryan_boorstein]: 43:31

yep

[aaron_straker]: 43:31

small amount of arm work

[bryan_boorstein]: 43:34

cool no i dig that like that next question aaron what are your favorite movements to add

[aaron_straker]: 43:39

ah

[bryan_boorstein]: 43:39

thickness to your back

[aaron_straker]: 43:42

this one is always really interesting to

[bryan_boorstein]: 43:44

yeah

[aaron_straker]: 43:44

me i feel like this is a

[bryan_boorstein]: 43:45

yeah

[aaron_straker]: 43:45

very kind of old school bro body builder est thing like oh these are movements for back thickness the movements for like back with with and and it might be rooted in just some over simplified descriptions of you know obviously lat is going to be something that will add some some width to you something like you know rear delt or i guess lateral delt well technically add some with to your back from like you know a back photo sort of thing but i mean i don't know can i kick this one over to you first i feel like

[bryan_boorstein]: 44:22

yeah

[aaron_straker]: 44:22

like my initial

[bryan_boorstein]: 44:23

no

[aaron_straker]: 44:23

my initial go ahead

[bryan_boorstein]: 44:26

yeah i agree i mean i think that it is completely rooted in like a simplified way of thinking and it isn't actually accurate because like if you even the lads they do both like your your iliac lads are mostly going to make you look wider your lumbar lads wrap all the way around and so building up your lumbar lads are going to facilitate much thicker back as well the only one that maybe isn't going to contribute to both thickness and with might be like the erectors

[aaron_straker]: 44:58

exactly

[bryan_boorstein]: 44:59

and like

[aaron_straker]: 44:59

my thoughts

[bryan_boorstein]: 44:59

the mid traps so like mid traps low traps mid traps low trap the rhomboid structure that sits underneath all that and rectors those things that kind of run up the middle like those are going to be the ones maybe so so then if we're looking at a movement that's going to provide thickness

[aaron_straker]: 45:15

oh

[bryan_boorstein]: 45:16

for the i would think about things that involve the mid and low traps so i'm thinking like our our rows with our arms wide and so that might buy us more to the thickness whereas something like an iliac lap pull down or and rerdelt are going to do both lads are going to do both so so you mid trap low trap rolling movements with wide elbows for me the one i'm really enjoying right now is a chest supported cable row at horizontal height where my arms come out at about sixty to seventy degrees and i initiate the entire movement by trying to pinch together sort of that mid lower trap area and that's what drives kind of the ascent and then the stretch position that i sit in at the at that position i just kind of hang out there for a second or two and feel that stretch throughout the mid upper back and so if we're going to to get granular about it that would be the way i described that but i think in most cases both are both

[aaron_straker]: 46:22

yeah the only thing that i would maybe you know touch on a little bit more is the spinal erect or work so you know maybe

[bryan_boorstein]: 46:29

yeah

[aaron_straker]: 46:30

if you wanted to add some hyper extensions on like the forty

[bryan_boorstein]: 46:33

m

[aaron_straker]: 46:33

five degree hipichipextension or obviously may be slightly changing your performance

[bryan_boorstein]: 46:38

m

[aaron_straker]: 46:38

of your

[bryan_boorstein]: 46:39

m

[aaron_straker]: 46:39

rdls and things like that to maybe a little bit more of a bentney position but yeah

[bryan_boorstein]: 46:48

did we talk about zone to cardio on here or was

[aaron_straker]: 46:51

oh

[bryan_boorstein]: 46:51

was i doing that on someone else's podcast

[aaron_straker]: 46:54

i mean we

[bryan_boorstein]: 46:54

you

[aaron_straker]: 46:54

touched

[bryan_boorstein]: 46:54

know if we've

[aaron_straker]: 46:54

on it

[bryan_boorstein]: 46:54

done this

[aaron_straker]: 46:55

riefly around us beginning to add some of it in that sort of

[bryan_boorstein]: 46:59

hm

[aaron_straker]: 46:59

thing but i think we can we can dig into it quick

[bryan_boorstein]: 47:02

so this is the next question is just thoughts on zone to cardio and so yeah i think so zone too i think what i was saying is that it can it's based on a heart rate metric and so depending on how out of shape you are zone to cardio could literally

[aaron_straker]: 47:17

oh

[bryan_boorstein]: 47:17

be going for a brisk walk

[aaron_straker]: 47:19

yeah

[bryan_boorstein]: 47:20

um for people that are in shape zone two is going to be is going to be higher than that it's going to be like a slow jaw you're like a slow by gride or something along those lines and so i i am a fan of zonetocardio i think if you would have

[aaron_straker]: 47:33

oh

[bryan_boorstein]: 47:33

asked me a year and a half or two ago maybe even a year i probe would have been a little more down on it and said that there would be

[aaron_straker]: 47:40

ah

[bryan_boorstein]: 47:41

some negative effects related to concurrent training and that potentially doing zonetocardio could have recovery impacts on your your weight training basically your ability to recover and progress

[aaron_straker]: 47:54

oh

[bryan_boorstein]: 47:54

your lifting but i mean i'm allowed to change my mind as the science evolves and so at this point i think that i would still recommend people keep their cardio as far away from weight

[aaron_straker]: 48:07

oh

[bryan_boorstein]: 48:07

training as possible like i would still

[aaron_straker]: 48:09

yeah

[bryan_boorstein]: 48:09

i would certainly an order

[aaron_straker]: 48:10

yeah

[bryan_boorstein]: 48:10

of hierarchy i would certainly not do cardio and then lift immediately after um i would definitely try to do lifting at one point of the day and then cardio either at a different point the day or on a different day um and then as like a middle kind of and not the best but could work as you could do your lifting and then you could do your cardio relatively shortly thereafter but i do think there is a hierarchy of how you can make sure that cardio has less impact on your training in the long term and short term but i do think zonetocardio at this

[aaron_straker]: 48:43

oh

[bryan_boorstein]: 48:43

point has been shown pretty confidently to be of benefit and for some people it acts you can have like restorative

[aaron_straker]: 48:52

yeah

[bryan_boorstein]: 48:52

recuperative type abilities like

[aaron_straker]: 48:54

yeah

[bryan_boorstein]: 48:54

the zone one cardio does where you're getting yourself into that paris sympathetic i always threw this up paris sympathetic right

[aaron_straker]: 49:03

yep

[bryan_boorstein]: 49:05

para sympathetic state

[aaron_straker]: 49:06

yep

[bryan_boorstein]: 49:06

um and so so yeah i'm a huge fan and and i incorporate it and i don't really have a problem at this point with anyone else incorporating it as long as you're kind of taking it to account the necessary concerns around nutrition that need to go with it to help recovery

[aaron_straker]: 49:24

yeah i would say i have become more of a fan and i mean as much as i as much as i'm trying to not think this is the reason i do think it has to do with like aging a little bit too and just

[bryan_boorstein]: 49:37

m

[aaron_straker]: 49:38

you know realizing like we're not you know when you're like twenty one and you're pretty much invincible and time doesn't move and then you blink a couple of times and sixteen years

[bryan_boorstein]: 49:45

yeah

[aaron_straker]: 49:46

go by and you're like oh fuck time has moved

[bryan_boorstein]: 49:49

yeah

[aaron_straker]: 49:50

it does kind of start to bring in some some new

[bryan_boorstein]: 49:53

m

[aaron_straker]: 49:53

insights into your life and that's something like to me i

[bryan_boorstein]: 49:58

oh

[aaron_straker]: 49:58

only see a benefit from improving cardioascular and it's the thing there is

[bryan_boorstein]: 50:03

oh

[aaron_straker]: 50:04

don't

[bryan_boorstein]: 50:05

yeah

[aaron_straker]: 50:05

let your thoughts of like zone to card don't try and make it fit in a box that it has to be like on a tread mill or a stair climber like one of my favorites is like i'm going to go hiking right in the real

[bryan_boorstein]: 50:14

hm

[aaron_straker]: 50:14

and as i want to get outside spend time in nature i want to climb

[bryan_boorstein]: 50:17

oh

[aaron_straker]: 50:17

mountains right and that's just a little

[bryan_boorstein]: 50:18

m

[aaron_straker]: 50:18

bit of like a boyhood you know like ism i think that is really you know integrated in so so much of us and that's like that's like an activity i'm goin to go climb mountains because i

[bryan_boorstein]: 50:28

m

[aaron_straker]: 50:28

want to climb mountains the zone to is happens just to be a part of that in probably even push into is

[bryan_boorstein]: 50:34

hm

[aaron_straker]: 50:34

own three some as well but those are just things that don't like if you can make it fun by all means do it just understand where it fits in the creator scheme of things if you are super deep in a calory definitely do not overdo it because of the opportunity cost of recovery capacity of how that may impact your training sessions you know that that are going to overwhelmingly be more important for you physique and those sorts of things but i don't see any reason to not purposefully include it in some meaningful capacity

[bryan_boorstein]: 51:07

yea and then even to expand on the caloric deficit piece with all of the data we have now on energy compensation that it's so much more severe in a caloric deficit like you could do forty

[aaron_straker]: 51:19

yeah

[bryan_boorstein]: 51:19

five min so on to cardio and not even burn

[aaron_straker]: 51:22

okay

[bryan_boorstein]: 51:23

barely any calories from it like you could you could think you're burning out four or five hundred calories and actually be burning you know two hundred

[aaron_straker]: 51:29

yeah

[bryan_boorstein]: 51:30

because of the energy compensate and compensation that's going on so just something to be aware of there too it's just kind of not worth it in those states

[aaron_straker]: 51:37

yeah

[bryan_boorstein]: 51:37

um

[aaron_straker]: 51:38

a cool

[bryan_boorstein]: 51:39

okay next question okay you can

[aaron_straker]: 51:41

i'll

[bryan_boorstein]: 51:41

read

[aaron_straker]: 51:41

kick

[bryan_boorstein]: 51:41

it to

[aaron_straker]: 51:42

it

[bryan_boorstein]: 51:42

me

[aaron_straker]: 51:42

over to you our best tips

[bryan_boorstein]: 51:43

yeah

[aaron_straker]: 51:43

to manage fatigue

[bryan_boorstein]: 51:47

yeah i think this is really a matter of making sure that you have your ducks in order and it's kind of like a cop out response but you know you're sleeping eating you're keeping your stress low you're doing all those things that you need to do and then making sure that your training isn't isn't too much i don't exactly have a ton to say beyond that what about you

[aaron_straker]: 52:14

yeah yeah so i mean making sure some of things like sleep is going to be one of the best ones for that adequate carbohydrate intake is another one that people will will over over what's the word i'm looking for their over not oversee um like skip over not pay attention to sort of

[bryan_boorstein]: 52:34

oh

[aaron_straker]: 52:34

thing especially like post training modulating your volume right in into city if there are maybe you're in a calory deficit and you're trying to do a super high volume training program that says at the top of it do not do this program if you are in a calory deficit and people go oh that doesn't apply to me sort of thing

[bryan_boorstein]: 52:52

hm

[aaron_straker]: 52:52

that's another one there how much caffeine are you taking in right is it super super high that's one that i will start with new clients right if someone's taking like super high amounts of caffeine and pre work out in all this it's a ship and they're reporting like low energy levels that's one of the first things i'm going to pull

[bryan_boorstein]: 53:10

ah

[aaron_straker]: 53:10

um and really managing

[bryan_boorstein]: 53:13

ah

[aaron_straker]: 53:13

the other stresses in your life and not trying to stack too much

[bryan_boorstein]: 53:16

oh

[aaron_straker]: 53:17

shit on top of each other so

[bryan_boorstein]: 53:21

yeah yeah i like that i like that a lot and then i also just thought of this while you were talking but i love like it's specifically in the microcosm of one training session or group of training sessions i of

[aaron_straker]: 53:32

oh

[bryan_boorstein]: 53:33

just not listening to amp up music for whatever reason that like going into sets with like amped up mental state and psychological arousal and stuff like that i find that to be so fatiguing and greg knuckles actually was talking about this on a stronger by science the other day saying like you know you generally will want to train in a state where like psychological arousal is not necessary because the central nervous system fatigue that comes from psychological arousal is like a v a real part of fatigue and training which most people don't think about like you generally think

[aaron_straker]: 54:10

oh

[bryan_boorstein]: 54:10

about like what is the physical cost of doing these but the psychological cost is quite large as well which actually fits in my narrative of you know i always talk about my need to de load is almost always psychological um and i think that that that is something to keep in mind to when you're training is don't make every training session like you're going to war or it's not like a brave heart is literally like hey how can i chill out

[aaron_straker]: 54:33

right

[bryan_boorstein]: 54:34

and find my almost zen place going into these sets so that i can as much of my central nervous system alertness kind of suppressed a little bit

[aaron_straker]: 54:48

that one is interesting i i need that music to enjoy myself in the gym like i don't know why like if music isn't fast enough there's a certain tempo of the

[bryan_boorstein]: 54:59

oh

[aaron_straker]: 54:59

music i need to listen to in the gym like this isn't fast enough i'm going to go to sleep

[bryan_boorstein]: 55:04

m

[aaron_straker]: 55:04

here sort of thing so that's really

[bryan_boorstein]: 55:06

kay

[aaron_straker]: 55:06

interesting where i just feel the complete opposite um and that's

[bryan_boorstein]: 55:10

well yeah

[aaron_straker]: 55:11

it's

[bryan_boorstein]: 55:11

to

[aaron_straker]: 55:11

just

[bryan_boorstein]: 55:11

each

[aaron_straker]: 55:11

like an

[bryan_boorstein]: 55:11

their

[aaron_straker]: 55:11

enjoyment

[bryan_boorstein]: 55:11

own end of

[aaron_straker]: 55:12

thing

[bryan_boorstein]: 55:12

one

[aaron_straker]: 55:12

he hm

[bryan_boorstein]: 55:13

yeah um well the next question is kind of a joke question but what am i going to do with all my free time by not training my right arm

[aaron_straker]: 55:22

yeah

[bryan_boorstein]: 55:22

and and i actually save no time it's really

[aaron_straker]: 55:25

oh

[bryan_boorstein]: 55:25

unfortunate because i'm still doing the exact same amount of of sets

[aaron_straker]: 55:30

yeah

[bryan_boorstein]: 55:30

it's just instead of doing it with two arms i'm doing

[aaron_straker]: 55:33

oh

[bryan_boorstein]: 55:33

it with one arm so uh yeah sorry to

[aaron_straker]: 55:37

uh

[bryan_boorstein]: 55:37

to not give you a really cool sponsether

[aaron_straker]: 55:39

uh

[bryan_boorstein]: 55:39

laura

[aaron_straker]: 55:40

yeah

[bryan_boorstein]: 55:41

um

[aaron_straker]: 55:41

m

[bryan_boorstein]: 55:41

all right next question i'll kick over to you as a natural athlete should we be wary of taking advice from enhanced coaches or advice from coaches who work mostly with enhanced athletes

[aaron_straker]: 55:54

yeah so and if if i'm

[bryan_boorstein]: 55:58

yeah

[aaron_straker]: 55:58

going to pick one word to describe this i would say no because a majority of your coaches are going to come up through

[bryan_boorstein]: 56:06

m

[aaron_straker]: 56:07

some degree of

[bryan_boorstein]: 56:08

oh

[aaron_straker]: 56:08

natural ranks have probably

[bryan_boorstein]: 56:10

oh

[aaron_straker]: 56:10

you know competed or done things at that level and then progressed once they had found themselves just getting bored of it or looking for them next step what i would say is the most the biggest piece of advice i would say is if you are going to work with a coach who works primarily with enhanced athletes you need to temper our expectations because all their other clients they're posting i shouldn't say all but a degree are going to be enhanced and

[bryan_boorstein]: 56:41

oh

[aaron_straker]: 56:42

the reality of it is i don't want to use the term less impressive because i feel like people may kind of get offended by that but your rates

[bryan_boorstein]: 56:51

oh

[aaron_straker]: 56:51

of loss rates of gain and how good you know i'm using air quotes here because that subjective your physique is it's just not going to be as good as if you were adhanced like those other athletes and that i would say is the biggest thing is in tempering your expectations there when you are going through the consultation process are those sorts of things like ask questions what would be different in those sorts of things generally there are there are fewer moving pieces the second from the second piece of advice i would say is um training programs are probably where i would say you want to be a little bit more cautious just of of what you can work over from because that is one

[bryan_boorstein]: 57:39

m

[aaron_straker]: 57:39

of the things with being enhanced your recovery capacity is just significantly higher there

[bryan_boorstein]: 57:48

yeah that's really well said overall i think that in most cases a lot of the information is accurate whether you're enhanced or not some enhanced coaches maybe i feel have lost touch with what works maybe and what i mean by that is they like when you're a natural and and something works and you actually get results from it you're you know what it was that caused you to get those gains if you're enhanced and you get gain s it's a little bit nebulous as to exactly what it was like was it the training that you were doing or was it the the drugs you were putting in your body at that time the actual concoction and different substances and amounts of substances that you are using so i don't know if that necessarily matters like at some level like whether you got gains or not like that's a thing so even extrapolating out from a natural coach and being like well this guy said lengthen movements worked for him um like if you're a

[aaron_straker]: 59:02

oh

[bryan_boorstein]: 59:02

natural person you can you can be lie well they worked for me but they may not work for you type thing right or the eight to twelve rep ranges is really the one that worked for me uh type thing and it's like that doesn't necessarily mean that it doesn't work for you it's just

[aaron_straker]: 59:16

oh

[bryan_boorstein]: 59:16

hey that worked for them and so just being aware that there's just more variables in there of different things that could work for them so like the twelve repranges is great advice but maybe for you it's the ten to fifteen rep range or the fifteen to twenty rep range or whatever and that can be despite whether someone's advanced or not so i don't know if that made sense is just like the message can get blurred as to what exactly worked and why

[aaron_straker]: 59:48

yeah because there's more variables

[bryan_boorstein]: 59:51

yeah

[aaron_straker]: 59:51

as you as

[bryan_boorstein]: 59:51

yeah

[aaron_straker]: 59:51

you move

[bryan_boorstein]: 59:52

yeah

[aaron_straker]: 59:52

into

[bryan_boorstein]: 59:52

yeah

[aaron_straker]: 59:52

the enhanced realm you know it could be

[bryan_boorstein]: 59:54

yeah

[aaron_straker]: 59:55

because it does it kind of lowers the barrier of entry for making continued progress because you could like you can take brian right right now and you could

[bryan_boorstein]: 1:00:06

ah

[aaron_straker]: 1:00:07

take him give him a starter's athlete of enhancement levels and take him to like pretty much training all shortened overload type stuff

[bryan_boorstein]: 1:00:17

yeah

[aaron_straker]: 1:00:17

he will make more progress than him doing all the length and stuff now just because you have a huge new variable in there that is ma sively impactful

[bryan_boorstein]: 1:00:27

that was exactly what i was trying to say you phrase that and put what i was trying

[aaron_straker]: 1:00:31

oh

[bryan_boorstein]: 1:00:31

to say in a much cleaner message so so thank you

[aaron_straker]: 1:00:34

hm

[bryan_boorstein]: 1:00:34

and then the the other thing i'll add to that is that i think sometimes the message hans coaches are displaying is really could just be a synonym for advanced and so um you know just by the nature of being enhanced you're kind of advanced your physique is advanced right your your training experience in most cases like you don't generally get on gear in your first year or two of training so you've usually gone through you've gotten most of the games you can get and then you get on gear so i would just say look at adhanced coaches advice may be as advanced advice and if you're early intermediate type then that probably doesn't apply to you

[aaron_straker]: 1:01:14

really good point there

[bryan_boorstein]: 1:01:15

ah um cool this next question came to me through d m because it didn't fit in the h in the box and so it's kind of i'm not exactly sure how to answer it or there's one piece i'm confused about the question is how would you program if you had a small in person facility for group classes ignore the finn tall side of equipment just looking to supply optimal training to the gen pop under those conditions so i'm thinking what they're saying is

[aaron_straker]: 1:01:46

oh

[bryan_boorstein]: 1:01:46

don't think of it as like hey i'm lacking equipment because it's a small private gym or are they saying you do have a lack of equipment and so supply optimal training despite not having optimal equipment

[aaron_straker]: 1:01:59

i'm reading it as cost isn't a isn't a barrier

[bryan_boorstein]: 1:02:02

right

[aaron_straker]: 1:02:02

here

[bryan_boorstein]: 1:02:02

so i can assume that i have a small gym with all the prime equipment and stuff like that yeah um so i mean if it's if you have all the equipment then i don't think it changes ma that you're in a small in person facility for group classes i think that you still follow all the same general pieces advice that we follow here and it just becomes a matter like hey if we have five people they can't all be using the pendulum squad at the same time

[aaron_straker]: 1:02:32

oh

[bryan_boorstein]: 1:02:32

so it's like it's like you would run you know a leg circuit where one group starts on leg extensions the other group starts on pendulum and the other group starts on single leg leg press or bulgarian split squads or something like that and we're not going to run it circuit style where you're doing like

[aaron_straker]: 1:02:49

yeah

[bryan_boorstein]: 1:02:50

for time like in circuit dude o this ship really fast you know but it's like you have here three sets of leg extensions you have then you move to your three sets of pendulum then you move to your three sets of bulgarians or the other group goes bulgarians than pendulum and leg extensions or whatever so you're kind of moving people through these states ans and um so that would probably be a way i would set it up so that you can get the most bang for your book with time and stuff like that but also

[aaron_straker]: 1:03:16

yeah

[bryan_boorstein]: 1:03:16

getting them the most optimal movement um for

[aaron_straker]: 1:03:19

yeah

[bryan_boorstein]: 1:03:19

for their further goals um and then i think o yeah i don't i don't exactly know i feel like i would love follow up questions to get a little bit more clear cation but maybe i'll think of some stuff as you talk what do you got in mind

[aaron_straker]: 1:03:35

so a couple of things first is if you my girl friend jennie has been talking about this specific thing for probably about like two years now um she wants and we'll talk about like literally you take the cross fit model but you have body building equipment people have body composition and physique coals in your basically basically robbing

[bryan_boorstein]: 1:03:58

m

[aaron_straker]: 1:03:58

the social aspect of cross fit and inserting it into like a body building style goals where you have working with a partner team of three sort of thing and re creating that which

[bryan_boorstein]: 1:04:07

oh

[aaron_straker]: 1:04:07

i should then up and say brian you did do this out of the back of your cross vigeum back in twenty fifteen i believe

[bryan_boorstein]: 1:04:16

yep yep

[aaron_straker]: 1:04:17

i do think this is a model that we will see in the future as people become things work in cycles right and i do feel that there is a bit of an exit from the cross fit model working more towards like back to

[bryan_boorstein]: 1:04:31

yeah

[aaron_straker]: 1:04:31

body building esk

[bryan_boorstein]: 1:04:33

m

[aaron_straker]: 1:04:33

but with taking some of those improve ants from from the cross fit model i think for the most part most people want i shouldn't even say most an overwhelming majority of people just want the body composition they want the physique sort of thing but in bringing some of those like that social aspect and then having someone you know for working in a group of three they can help you with your your form or making modifications or pushing you adequately to the subjective r r that we should be chasing sort of thing those things are very difficult to do for your elf um i think you know knowing that you have a small group class a and b type things not necessarily super sets but we're

[bryan_boorstein]: 1:05:15

oh

[aaron_straker]: 1:05:15

flipping you know exercises

[bryan_boorstein]: 1:05:16

oh

[aaron_straker]: 1:05:17

antagonist sort of things would work really really well getting equipment in there that's really really you know quality

[bryan_boorstein]: 1:05:24

ah

[aaron_straker]: 1:05:24

for those sorts of things would be fantastic you would have to double or triple up on certain equipment i would say probably double up but if you're using us mall group kind of facility thing you don't need a million different machines you have your like staples are our vertical machine loaded pull down may be a chest supported row leg extension know probably a seated leg girl obviously we have barbell stuff we can do but i love this idea of this model i think it is like i said something that will come back around or will now we will see more of but i think it could be very very cool

[bryan_boorstein]: 1:06:04

yeah i am i think there's actually two ways you can take this because there's the way that i approached it in the beginning where you have your groups together and you have like three sets of this three sets of that three sets of this and it doesn't really matter what order they go in right and this would be more of a way where would have a small group class structure but alternatively you could set it up where you just have this like small facility and each person still gets a relatively individualized program

[aaron_straker]: 1:06:33

oh

[bryan_boorstein]: 1:06:33

and then you're just kind of walking around coaching them as they go through their own individualized programs and if two people have leg extensions then they just work in with each other and rest between sets and they become buddies and they do their leg extensions and then maybe one of them moves on to split squats and one of them moves on to pendulum or whatever it is like

[aaron_straker]: 1:06:51

yeah

[bryan_boorstein]: 1:06:51

whatever their individual program is they just implement

[aaron_straker]: 1:06:54

yeah

[bryan_boorstein]: 1:06:54

it and you can just beat the coach on the floor kind of walking around making sure it happens that would be a little bit of a higher and model because now each person is getting their own individual program for their goals versus having just this one kind of general homogenized program that's like hey we're trying to get like hypertrophy as best possible across a general population or something like that i would also say you know make as you were listening

[aaron_straker]: 1:07:17

yah

[bryan_boorstein]: 1:07:18

equipment i was like yeah you definitely you would

[aaron_straker]: 1:07:20

h

[bryan_boorstein]: 1:07:20

want two function two or three functional trainers like because now you can do so much where you can have people doing single arm stuff and single yeah basically single arm movements so you can have multiple people working at the same time and stuff like that but i definitely wouldn't set it up where anything is for time or anything like that where you have stations like i wouldn't be like one minute at this station

[aaron_straker]: 1:07:42

yeah

[bryan_boorstein]: 1:07:42

and then one minute at that station

[aaron_straker]: 1:07:44

yeah

[bryan_boorstein]: 1:07:44

or anything like that like

[aaron_straker]: 1:07:45

yeah

[bryan_boorstein]: 1:07:45

it needs to be designed like a hypertrophy program and you out is the fact that hyper programs have rest periods so that people can work in with each other socialize be team mates and kind of go through that process together

[aaron_straker]: 1:07:58

i think those are those are

[bryan_boorstein]: 1:07:59

m

[aaron_straker]: 1:07:59

really helpful additional

[bryan_boorstein]: 1:08:00

m

[aaron_straker]: 1:08:01

tidbits especially around the two

[bryan_boorstein]: 1:08:04

m

[aaron_straker]: 1:08:04

not modalities two angles

[bryan_boorstein]: 1:08:06

m

[aaron_straker]: 1:08:06

you could take right any time you're writing a group program you have to make a sum tons for the largest majority of the group

[bryan_boorstein]: 1:08:11

i

[aaron_straker]: 1:08:12

or if you wanted to hire kind of tor option of custom programming that would be another really good route that you describe their bind

[bryan_boorstein]: 1:08:21

well that is all of the questions for today we do have one that we didn't touch on that we were thinking was going to take a little bit longer so we we're going t move it to the beginning of the next episode which is our all time favorite movement for each muscle group and why and we actually did an episode with this premise a long time ago and we were giggling or i was giggling i don't know if aron giggles

[aaron_straker]: 1:08:47

yah

[bryan_boorstein]: 1:08:50

i was giggling before

[aaron_straker]: 1:08:50

h

[bryan_boorstein]: 1:08:51

the the episode about the fact that some of the movements that i listed at that time as being my favorite movements

[aaron_straker]: 1:08:58

yeah

[bryan_boorstein]: 1:08:58

and

[aaron_straker]: 1:08:59

oh

[bryan_boorstein]: 1:08:59

and how maybe some of them have changed so yeah just wait till next episode and hopefully we'll have some cool insight on that for you guys

[aaron_straker]: 1:09:08

definitely will anything else to add on the back in to this one brian

[bryan_boorstein]: 1:09:12

that's it

[aaron_straker]: 1:09:13

cool as always guys thank you for listening brian and i will talk

[bryan_boorstein]: 1:09:15

oh

[aaron_straker]: 1:09:16

to you next week