Eat Train Prosper

November Instagram Q&A Part 2 | ETP#95

November 29, 2022 Aaron Straker | Bryan Boorstein
Eat Train Prosper
November Instagram Q&A Part 2 | ETP#95
Show Notes Transcript Chapter Markers

It is our Monthly Instagram Q&A episode! Today’s episode is PART 2 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month!


Instagram Questions:
1. For shortened biased exercise, is it better to overload the short range the most, or have a drop-off in the short position to better facilitate a hold at that position? 

2. How do you handle having the flu?

3. How has your recovery been post-cut? 

4. Palm towards or palm down for face pulls? 

5. Results/thoughts on the one-arm training experiment so far?

6. 8 weeks pulldowns, then changed to BB row for 8 weeks. Home gym based. Good idea? 

7. Hypertrophy - what is the difference between mental failure on a rep and muscle failure? 

8. What is the most optimal/effective for lateral raises… DB’s, cables or machines?

9. Overhead Press and Lateral Delts. How much do they get worked? Meaningfully?

10. Does colder weather increase NEAT / Brown fat activity? 

11. Is there any accuracy to the notion that a walk after eating increases glucose uptake?

12. What does tracking ALL macros give, that tracking just calories and protein doesn’t? Assume a healthy range.

13. Leg Curls - Should I just do the seated version all the time, even if lying is programmed? What’s the deal with standing leg curls?

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Find Us on Social Media ⬇️
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[aaron_straker]:

yeah yeah what's up guys happy tuesday welcome back to another episode of eat train prosper today

[bryan_boorstein]:

yeah

[aaron_straker]:

is our follow up to the episode that we started last week for our november q n a so this is part two if you haven't listened to part one that released last week you can go ahead back and give that one a listen but before we jumped into the rest of the questions from last week brian what's going on

[bryan_boorstein]:

hey dude yeah if you all don't know we've been dealing with some some internet things in the background here before getting going so we'll see how far we make it today but four quick updates from me we've had at least one sit kid for the last like twenty running days maybe we've had like one or two days and there were both of them have been in school but the last three weeks have been kind of difficult as far as just normal life things getting all the work time in getting the workout in not splitting stuff up not running back and forth from school when we get called that some kid as you know got green mucus coming out of their eye for no reason um so so yeah that that's what's going on over here as far as my training goes one cool new development is that now the brian's program over on the paragon training app with train heroic is now offered as a stand alone so you can you don't have to buy all of the paragon programs which are forty nine dollars or sixty nine dollars depending on what bundle and access you want you can buy brian's program and train with me just for a solo price of thirty nine dollars a month and get that program alone so that's been pretty cool we've had like ten or fifteen people kind of jump on with me and it's been rad kind of communicating with people and seeing progress and all that stuff so as we enter today i'll be entering week two of my cycle and i am legitimately floored by some of the adaptations that have occurred in week one since before de load so i kind of alluded to or maybe i specifically talked about a experience i had while following r p back in two thousand seventeen but they always you know the way r p kind of builds volume and an effort by the time you would reach de load week you would need it like your body would be crushed your mind would be crushed and motivation crushed right but you go to failure that week before de load and then you kind of recover during de load and you come back and you expect some these super compensation things the first time i ever did an r p cycle i had one of these weird adaptations where i think it was something like six reps to failure with the hundreds before de load and then after de load i came back and hit like the hundreds for eight or nine and it was like three r r so that's like something like a five rep improvement like something crazy like that and i've never experienced anything like that since until this last the end of the last cycle into the current cycle so this isn't just one movement this happened to me probably on five or six movements in week one where i would note that i was say hey random example i was hack squatting five eighty and i hit seven but it was a zero r r like i could not have possibly done another rap then you de load and i come back and i'm in week one and i throw five aid on again and i'm like i have to go to three to four r r but i get six reps so where seven was zero r i'm getting six with like three to four r r and so this type of crazy occurrence happened on a number of movements across the board dual cable lateral rays a chest fly variation uh pendulum squat happened on pendulum to same thing as the hack similarly so anyway just one of these weird things that i'm still kind of working through in my brain and so i'm not sure if yeah this is just all positive and i'm like hey my training pcychal worked because i worked really hard and then i flushed fatigue and then i had the adaptations or if i should look at this as man maybe i pushed myself too hard at the end i was so fatigued that it was just masking my fitness on a level that you know it's too much like i wouldn't want that much fatigue so i don't know if it's a positive or negative but either way it's been pretty cool this first week to see those types of adaptations occur across the board with each movement and so as i jump into week two here i obviously don't expect anything similar from week one but it's kind of cool to see that de load week forward and then two other quick updates my knee p r p stuff i'm on nine weeks out now and i literally for the first time had a few moments where i could sit down in the bottom of my squad squat chair and this is something i like to do you know two to five minutes every day but i've been unable to do it for the last nine weeks because since p r p it's like kind of uncomfortable and there's a little pinching if i just like hang out at the bottom of this at um so there were a few moments where i was able to get to the bottom of the squat with body weight and just kind of sit there and hang out for a few minutes with no pain or restriction then you know go about life or i sleep and try it next day and it's kind of back again but it seems like things are happening that improvement is occurring and i'm very much looking forward to getting back to that consistency of sitting in that squat chair two to five minutes every day continuing to do that for life and being that eight year old that can still kind of sit down in my squat chair and do whatever final up date here i realized a few weeks ago that i was clenching my teeth super hard while going through like the difficult reps of a set and my dentist pointed out that i was grinding my teeth at night which isn't actually true and then told her that i think i'm clenching my teeth while i train and she said that that could have the exact same effect as grinding teeth at night um so i bought myself a mouth guard and then i put this on my story yesterday and of course after i buy myself a mouth guard someone writes me and says hey you should try this mouth guard which is specifically for like you know performance and proper breathing patterns during exertion and all this stuff and so i went and looked it up and like there's it's scientifically backed and it seems super cool so just spent an additional twenty nine dollars to buy the air wave mouth guard so if anyone else on my story it seemed like so far it looks like seventy eight percent of you guys clench your teeth while you train and this is you know over two or three hundred votes at this point so if you're somebody that clenches your teeth while you train you maybe having similar grinding type effects on your teeth which is obviously not good for long term wear and tear and i don't have any experience with this air wave mouthpiece but you know the one i bought on amazon was twenty bucks this one was twenty nine so if you are going to buy a mouthpiece maybe give the air wave a shot it's a i r w a a v so to a is in the middle there and that's it for me up dates so what is going on with you ron

[aaron_straker]:

so i mean to be completely honest i infer for the listeners out there like brian briefly mentioned i was having a hell storm of internet issues and i am currently recording this episode tethered to my phones l t so i didn't really get to sit and think about my updates for the week but the one off the few off the top of my head i have finished the fourteen

[bryan_boorstein]:

oh

[aaron_straker]:

day flush that i had mentioned the last week or two weeks ago

[bryan_boorstein]:

hm

[aaron_straker]:

on the podcast um monday as as in yesterday was my first

[bryan_boorstein]:

oh

[aaron_straker]:

day back to like normal life um i'm still keeping caffeine out so i took a two weeks break from even having decaf coffee and i've put that back in yesterday which i do just i'm just one of the people who really enjoys the taste of like a black coffee so that's brought me back some joy um

[bryan_boorstein]:

yeah

[aaron_straker]:

got some more decent training in towards

[bryan_boorstein]:

yeah

[aaron_straker]:

the weekend the the flush was rough on training i know it's bad when i don't even want to go like i was literally going out of principle

[bryan_boorstein]:

yeah

[aaron_straker]:

and one of the one you were tall

[bryan_boorstein]:

my

[aaron_straker]:

in about the the the adaptations you were having and maybe you were just like fatigue was way too high it's one of the things where like i wish i knew more talk around the actual likespecificity of it are specifics of it but i wouldn't say like my energy levels were like that wildly different because i think like you know to weeks ago on the podcasts i talked about how like some days i would be like yawning on the way to the gym and stuff and i would get there and it would just be like the epenefrin kicks in the cortes all kicks in and i would have these amazing training sessions like that not happened when i was in this i was

[bryan_boorstein]:

interesting

[aaron_straker]:

what i ended up doing was changing

[bryan_boorstein]:

yeah

[aaron_straker]:

my programming and kind of doing like a little bit of auto regulations so that i wouldn't get like super down on myself

[bryan_boorstein]:

hm

[aaron_straker]:

because my rep drop offs were bad i would go from like not more kind of notable when you're training like i'm doing like a lower volume kind of lower rep ranges right now like seven to nine so what what i would do for like the nineties for like a set of eight the week before i was getting for like five like and that just

[bryan_boorstein]:

wow

[aaron_straker]:

that that it's hard to state motivated when you know you're just going to et your dick pushed in and not get close to any of your numbers you know what i mean um

[bryan_boorstein]:

yep

[aaron_straker]:

so i went in there and i'm like you know i'm going to do like some mioreptype stuff oman ike one or two that's and just kind of push it get the stimulus that i'm looking for and then move on and i was in and out and like forty minutes sort of thing just to able to keep me remotely desired and go so now that i'm adding more food back in so i'm excited to see how quickly those things return reverse again but that was like the kind of the big one and then i guess the last one for me i briefly touched

[bryan_boorstein]:

hold

[aaron_straker]:

on this

[bryan_boorstein]:

on hold on real quick real

[aaron_straker]:

yeah

[bryan_boorstein]:

quick

[aaron_straker]:

go ahead

[bryan_boorstein]:

the

[aaron_straker]:

yeah

[bryan_boorstein]:

the combo of cutting caven and cutting food i mean

[aaron_straker]:

oh

[bryan_boorstein]:

that makes complete

[aaron_straker]:

oh

[bryan_boorstein]:

sense that that would happen like i don't think that

[aaron_straker]:

i

[bryan_boorstein]:

you would expect to go

[aaron_straker]:

oh

[bryan_boorstein]:

in and be able to either match or improve your numbers like kind of feel almost as if in your program like in the future when this occurs it probably makes sense to write in or strategically plan this in a time where you're like hey i'm going to need like a two week like active

[aaron_straker]:

kay

[bryan_boorstein]:

recovery period or some sort of like extended de load or whatever it is you know

[aaron_straker]:

m

[bryan_boorstein]:

because that then you actually can go into the gym and not feel like you're missing out

[aaron_straker]:

oh

[bryan_boorstein]:

on what you should be doing but you're doing exactly what you should be doing so to speak you know

[aaron_straker]:

yeah and i think the caffeine ones hard i did pull caffeen the actually the week before i started the flush so i'm on like over three full weeks without any caffeen now um and

[bryan_boorstein]:

oh

[aaron_straker]:

for me the interesting thing there with like the caffeine is like the researches at three to six

[bryan_boorstein]:

oh

[aaron_straker]:

milligrams per kilogram i don't go near those numbers because

[bryan_boorstein]:

yeah

[aaron_straker]:

i wouldnt be able to suck and sleep um

[bryan_boorstein]:

oh

[aaron_straker]:

but even with like i might do maybe a hundred thirty hundred and forty milligrams of capen per day um which isn't even to kill grams or grams per kilogram

[bryan_boorstein]:

hm

[aaron_straker]:

for me but it still messes with my sleep like the one

[bryan_boorstein]:

oh

[aaron_straker]:

positive was

[bryan_boorstein]:

okay

[aaron_straker]:

that first week of the flush i was sleeping like a king that's when i pulled the caffeine like you

[bryan_boorstein]:

hm

[aaron_straker]:

know a handful of days before but i did get to train with one of my clients and what was really cool was when you

[bryan_boorstein]:

oh

[aaron_straker]:

were

[bryan_boorstein]:

yeah

[aaron_straker]:

talking around kind of splitting off the

[bryan_boorstein]:

oh

[aaron_straker]:

you guys at paragon have split off the bee's program to it's kind of like stand alone program he was telling me like i think two weeks back we were talking about who's like hey i'm considering like switching to brian's program you know because he was just i think running like the four day physique and i was like yeah i think it could be a great experiment for you and i think i have i know i have at least two clients doing that but potentially three that have all switched

[bryan_boorstein]:

nice

[aaron_straker]:

to that so we met

[bryan_boorstein]:

it's

[aaron_straker]:

up

[bryan_boorstein]:

awesome

[aaron_straker]:

in richmond we trained at this place

[bryan_boorstein]:

ah

[aaron_straker]:

called our v a iron which was hands down one of the best gems i've ever been in um it was so bad as it really made me excited for um when we do move back to the states like full time and settle in somewhere just to go to a gym that like i can choose like this is where i want to go it's not

[bryan_boorstein]:

yep

[aaron_straker]:

like a circumstantial sort of thing and we followed the the i guess the second lower body session that day it was a lot of fun they had like just all the equipment in the world old strive pieces king pieces

[bryan_boorstein]:

oh

[aaron_straker]:

the nebulous or nebula

[bryan_boorstein]:

yeah

[aaron_straker]:

leg press like it was it was just like a playground of every piece of equip i ever wanted sort of thing

[bryan_boorstein]:

that's awesome you did the second leg day on brian's program

[aaron_straker]:

yeah so it was like the standing

[bryan_boorstein]:

it's cool

[aaron_straker]:

standing ham curl the seated leg curl

[bryan_boorstein]:

yep

[aaron_straker]:

with a pause in the lengthened um seated like extension with a pause in the short end and they had to strive the o g strive leg extension so we can

[bryan_boorstein]:

kay

[aaron_straker]:

actually set it

[bryan_boorstein]:

yep

[aaron_straker]:

up to overload the short position by loading the weight

[bryan_boorstein]:

yeah

[aaron_straker]:

there which was a lot of fun to be

[bryan_boorstein]:

yep

[aaron_straker]:

able actually do it

[bryan_boorstein]:

yeah

[aaron_straker]:

optimally um

[bryan_boorstein]:

yep

[aaron_straker]:

they had a king strength systems hack squad which i put up on my story and that hack squad

[bryan_boorstein]:

i saw

[aaron_straker]:

is

[bryan_boorstein]:

that lex sweet

[aaron_straker]:

anser because there's no stop like you if you just want to r p e die

[bryan_boorstein]:

ye

[aaron_straker]:

it will just straight up pin

[bryan_boorstein]:

uh

[aaron_straker]:

you to your heels in your ass hole and you're

[bryan_boorstein]:

uh yeah

[aaron_straker]:

fucked and it's like

[bryan_boorstein]:

a

[aaron_straker]:

use at your own risk which i love all right i

[bryan_boorstein]:

perfect

[aaron_straker]:

hate when the companies

[bryan_boorstein]:

yeah yeah

[aaron_straker]:

have

[bryan_boorstein]:

totally

[aaron_straker]:

like a you you shouldn't go lower than this um and then there was like i feel like one other thing oh we we we did a little bit of off program and didn't do that a single leg elevated lunch because there was really not a great place to set that up and instead we did one set on the nebula like press

[bryan_boorstein]:

perfect yeah that's awesome

[aaron_straker]:

yeah

[bryan_boorstein]:

really cool that you guys did that together and that you got to experience

[aaron_straker]:

yeah

[bryan_boorstein]:

that gym it looks super sweet

[aaron_straker]:

yeah it was really really cool so anyone in the area i would highly recommend making a trip out we're going to make another trip this week i told jenny like we're going to see some friends like near that area and i was like we're going to that jim on friday

[bryan_boorstein]:

ah sweet awesome very cool

[aaron_straker]:

but that's that's it for me

[bryan_boorstein]:

uh yeah so let's jump into the question

[aaron_straker]:

yeah

[bryan_boorstein]:

so we got through nine of the twenty

[aaron_straker]:

yeah

[bryan_boorstein]:

one last time and so it looks like we have twelve more so try and be as quick as we can with some of these for a shortened bias exercise is it better to overload the short range the most or have drop off in the short position to better facilitate a hold at that position so this is kind of a complicated question so let me kind of frame it up with some context for you guys essentially what they're asking is like so so the example aron used where he has a strive leg extension it's kind of like a prime leg extension where you can load it at one of three arms

[aaron_straker]:

yeah

[bryan_boorstein]:

and then where you load it basically makes part of the movement the hardest the cool thing about being able to adjust resistance curves you could do exactly as this person is asking in this question is so when you get to the top of the leg extension do you want that to be the absolute hardest point so essentially the weight arm holding the weight would be at the gravity line ah right as your legs are at the top contracted position or would it be better to have maybe the hardest point be just before you get to the short position so maybe that weight arm will cross gravity like twenty degrees before the short position and then as you get short and you lock out your legs the weight arm is kind of moving back the other way so therefore you're able to facilitate an easier hold at the top because it's not the absolute hardest spot um and so it's it's an interesting question and i've thought about it as well personally when i set mine up i usually do not make the short position the absolute hardest spot um mostly because and i don't even know if this

[aaron_straker]:

ah

[bryan_boorstein]:

is right it just feels right to me but because if i were to do it that way i would be so limited on the amount of weight i could use it would be almost like half or sixty percent of what i can use by just sending that hardest point like twenty degrees lower on top of that i think that by using more weight and by making that hardest point a little bit lower in the movement you're facilitating a slightly more mid range overload movement which

[aaron_straker]:

a

[bryan_boorstein]:

may have a little bit more impact on hypertrophy and then be you're just able to use more weight which is going to be potentially more mechanical tension still i don't know if that's right like there's still part of me that's like

[aaron_straker]:

oh

[bryan_boorstein]:

if you're going to do a shortened exercise and you're like hey this is my short exercise for the quads or for my recfem then may be the best thing is to actually make the top of that movement the hardest and be like you know what if i have to use sixty percent of the weight i would use otherwise than that's okay because this movement is not meant to be my mid length and movement you know i'm going to go to a hack squat next and hackswot i can you know hammer that area just find so so i

[aaron_straker]:

yeah

[bryan_boorstein]:

don't know what the right answer is but i know i have my preference i hate holding short position on any movement and so for me to hold the short position where that is the absolute hardest place it's just not something i would i think i would psychologically like enjoy or want to do each week so that's kind of where i stand on that

[aaron_straker]:

yeah so i actually first of all there was a thing a note

[bryan_boorstein]:

yeah

[aaron_straker]:

that you made and this is only i only know this because i've been had this kind of strange hobby of researching some of older equipment manufacturing companies

[bryan_boorstein]:

yeah

[aaron_straker]:

so prime bought all the engineering rites and like manufacturing rights and engineering of strive so that is

[bryan_boorstein]:

interesting

[aaron_straker]:

why they're so similar because prime basically bought it and then restarted re creating it and then

[bryan_boorstein]:

or

[aaron_straker]:

to a very similar kind not to derail us too much rogue fitness bought all the nebula engineering rights so the if you look at the rogue leg press that they released like a few years ago it's like pretty much a clone with some small differences to the nebula i was just

[bryan_boorstein]:

i don't

[aaron_straker]:

but

[bryan_boorstein]:

know nebula is that is a is that a resistance modified one as well kind of like prime or strive or is it just

[aaron_straker]:

no

[bryan_boorstein]:

a different

[aaron_straker]:

it's just like their hack squat and leg press are incredible like they're so smooth

[bryan_boorstein]:

okay

[aaron_straker]:

you getting crazy range of motion

[bryan_boorstein]:

oh

[aaron_straker]:

it's like what you would wish every

[bryan_boorstein]:

yeah

[aaron_straker]:

leg press

[bryan_boorstein]:

ye

[aaron_straker]:

was like um

[bryan_boorstein]:

m

[aaron_straker]:

so yeah any listeners out there just google at google like the nebula n e b u l a m leg press and then it's just really really well built and then if you google like the roe fitness one it's pretty

[bryan_boorstein]:

a

[aaron_straker]:

much a clone because they bought the manufacturing rights to reproduce it so anyway

[bryan_boorstein]:

sweet

[aaron_straker]:

um i getting back to the question i would agree with what brian says i am not sure if this is better or optimal but when it is absolutely hardest in the fully shortened position i feel rather confident saying like for this leg extension movement that is probably one of your weakest positions and if you make it hardest where you are weakest you're really limiting amount of i guess overall stimulus you could get from from the leg extension and it personally i feel like it kind of bothers my knees a little bit when it's like the absolute

[bryan_boorstein]:

m

[aaron_straker]:

hardest right there at the shortened position so i like to have it more overloaded in the mid range and then you get a little bit of a drop

[bryan_boorstein]:

hm

[aaron_straker]:

off fully shortened position which is actually allows you to really adhere to like pause at the fully shortened i feel like any other time it's really heavy there you're kind of doing

[bryan_boorstein]:

yeah

[aaron_straker]:

your best um or you'd have to reduce the weight so much that the first

[bryan_boorstein]:

yeah

[aaron_straker]:

you know whatever ninety some degrees of

[bryan_boorstein]:

ah

[aaron_straker]:

range of motion is quite easy

[bryan_boorstein]:

yeah

[aaron_straker]:

for you again

[bryan_boorstein]:

yeah

[aaron_straker]:

i'm not sure if that

[bryan_boorstein]:

yeah

[aaron_straker]:

a

[bryan_boorstein]:

i

[aaron_straker]:

hundred

[bryan_boorstein]:

think that's

[aaron_straker]:

percent

[bryan_boorstein]:

the

[aaron_straker]:

right but that's how i feel about it

[bryan_boorstein]:

yeah

[aaron_straker]:

yeah

[bryan_boorstein]:

no i think that's really well said and i agree what you said kind of made

[aaron_straker]:

yeah

[bryan_boorstein]:

me think about how if

[aaron_straker]:

yeah

[bryan_boorstein]:

you do set it up so that the short position is absolutely one hundred percent the hardest point then inevitably based on you know the these machines are designed and the pendulum effect of them or not pendulum the camp kind of effective of the way the machine is

[aaron_straker]:

yeah

[bryan_boorstein]:

it would essentially necessitate that the bottom of the movement where it's lengthened would have almost no resistance and so i think just for the fact of making sure that there's some resistance at the bottom given you know the amount of research we have at this point on the length of position and everything at least wanting some tension there i would for that reason not make the top the absolute hardest point as well

[aaron_straker]:

yeah

[bryan_boorstein]:

okay so i'll kick this one over to you how do you handle having the flu fever and cough so hard not to do anything

[aaron_straker]:

rest fluids electrolightes and a little bit of fruit right this is always this is a great question because i get this from a lot of my clients and and they're like oh i'm you know sick or

[bryan_boorstein]:

oh

[aaron_straker]:

or whatever and like but i want to go train like why

[bryan_boorstein]:

yeah

[aaron_straker]:

you're going to put together an absolute

[bryan_boorstein]:

yeah

[aaron_straker]:

dog ship training session

[bryan_boorstein]:

ah

[aaron_straker]:

your body is like working over time

[bryan_boorstein]:

oh

[aaron_straker]:

just to fight whatever infection

[bryan_boorstein]:

kay

[aaron_straker]:

you have virus you have

[bryan_boorstein]:

ah

[aaron_straker]:

and then one of the craziest

[bryan_boorstein]:

oh

[aaron_straker]:

things there is like when you're sick just check your heart rate right

[bryan_boorstein]:

ah

[aaron_straker]:

like the last time i was sick which happened to be covid but my heart was like an eighty eight for like four days straight all day long twenty four seven

[bryan_boorstein]:

yeah yeah

[aaron_straker]:

right i did well obviously i was to go to the gym and stuff because i had covid but like i do nothing i sit on the couch i just watch netflix or documentaries and i get get a bunch of electro lights in and i just sleep like you're probably not hit your macro's because your appetite is going to be gone because you're generally not going to be very very hungry because your body is diverting resources to you know combating this illness you just sleep fluids i like to say fruit is probably going to be much more kind of the ironically the lowest hanging fruit for from a food standpoint but

[bryan_boorstein]:

yeah

[aaron_straker]:

you will probably come up very very short on across all of your macrornutrian targets because you're just not

[bryan_boorstein]:

oh

[aaron_straker]:

going to be that hungry and i don't recommend force feeding it that is what i do that is what i have my clients do brian what do you recommend

[bryan_boorstein]:

yeah i actually couldn't imagine like wanting to train so the question kind of confuses me because he's like fever and cough so hard not to do anything when i have fever it's so hard for me to do anything like i i can't even get out of bed i'm like a baby when i was my wife makes fun of me because

[aaron_straker]:

yeah

[bryan_boorstein]:

when i was when i was a kid my mom would put a bell next to my bed

[aaron_straker]:

yeah

[bryan_boorstein]:

and any time that i would need anything i would just ring the bell she would come

[aaron_straker]:

yeah

[bryan_boorstein]:

serve me

[aaron_straker]:

oh

[bryan_boorstein]:

um and so my wife is like i am never like

[aaron_straker]:

ye

[bryan_boorstein]:

it's always a running joke you do

[aaron_straker]:

oh

[bryan_boorstein]:

not get a bell like you're a grown ass man you know

[aaron_straker]:

yeah

[bryan_boorstein]:

so so i don't get a bell but i am

[aaron_straker]:

oh

[bryan_boorstein]:

a huge baby and i think most males tend to be babies when they get fevers but i just lay in bed like i couldn't

[aaron_straker]:

yeah

[bryan_boorstein]:

even it's hard to walk like i wake i have chills just like everything feels weak and achy so when i have a fever i personally can't

[aaron_straker]:

oh

[bryan_boorstein]:

do any i feel like if you're struggling to not do something then your fever must not be that bad or you must run on like an extremely a d h d level but i will say that once the fever dissipates i'm usually pretty anty to get back in and do something like i wouldn't say it's going and trying to match numbers or anything like that but i like to you know get back in and move once i feel able and ready to do

[aaron_straker]:

m

[bryan_boorstein]:

so one example is the disease i just had the hand foot and mouth thing a few weeks ago i had an awful fever for like two days and it was like i explained i could get out of bed and felt chills and all that stuff the third day fever went away and my only symptom was this awful sore throat where i couldn't swallow or eat or drink or anything like that but i felt

[aaron_straker]:

oh

[bryan_boorstein]:

like fully fine other than that so i don't know

[aaron_straker]:

yeah

[bryan_boorstein]:

it was kind of like i went into the gym and i did my thing and i even matched my numbers and it wasn't a big deal and that's kind of not a normal situation for me like usually when you have a fever it takes a few days for your body to build back resilience and strength but this time i just was fine as soon as the fever broke and i was able to go so i think every situation might be a little bit different and i hear my daughter crying in the background

[aaron_straker]:

oh yeah

[bryan_boorstein]:

um

[aaron_straker]:

yeah

[bryan_boorstein]:

so anyway that's all i

[aaron_straker]:

oh

[bryan_boorstein]:

got on the fever and cough thing

[aaron_straker]:

cool moving on i believe this one

[bryan_boorstein]:

oh

[aaron_straker]:

straight to you brian how has your recovery been post cut with

[bryan_boorstein]:

yeah

[aaron_straker]:

a little note saying great conditioning achieved which i think we will all agree with

[bryan_boorstein]:

thank you yeah this is question from my dude fas love him fas lifts on instagram if you guys follow him so recovery has been really good i mean it has been awesome i think that you know per r discussion on the last episode where we compared our eating styles i went a little off the rails

[aaron_straker]:

yeah

[bryan_boorstein]:

as i kind of tend to do after three or four months restriction

[aaron_straker]:

yeah

[bryan_boorstein]:

and so

[aaron_straker]:

oh

[bryan_boorstein]:

yeah i mean i guess i did the three d m j recovery diet thing like i was like hey you know one eighty two is too low for me so let's get back up to one ninety five as quickly as we can and that's pretty much what i did so recovery has been good and i don't think i have a whole lot else to say like i discussed in the earlier part of this episode how incredible the adaptations were in week one of this current mesocycle and now you know we're like three or four months actually how far are we july august september actlerwerelike four or five months post cut

[aaron_straker]:

yeah

[bryan_boorstein]:

at this point but yeah i mean everything is going great dude thanks for asking

[aaron_straker]:

cool so this one i'll read it to you and i have a i had very limited and put on this one so i'll kick it over to you

[bryan_boorstein]:

oh

[aaron_straker]:

but palms forward you or paul down

[bryan_boorstein]:

yeah

[aaron_straker]:

when performing face pools

[bryan_boorstein]:

yeah so this is the question of do you want your palms facing each other like a neutral grip or do you want your palms down like a pronated grip so i actually my inclination upon reading this was strictly that the neutral grip

[aaron_straker]:

yeah

[bryan_boorstein]:

would allow you better external rotation at the shoulder like that seems relatively obvious to

[aaron_straker]:

oh

[bryan_boorstein]:

me but i

[aaron_straker]:

yeah

[bryan_boorstein]:

wasn't really sure beyond that of anything so so i got on the internet i checked out a few

[aaron_straker]:

oh

[bryan_boorstein]:

things and i respect john russon r u s i n you guys don't

[aaron_straker]:

oh

[bryan_boorstein]:

follow him he's i would say as much a like strength training for health and longevity as much as kind of like bit of understanding of like injury and paid management type stuff so he had a really good article on face pools where he kind of what i said kind of resonated with what he was saying so yes

[aaron_straker]:

a

[bryan_boorstein]:

the palms facing each other is going to facilitate more external rotation but he said that he primarily uses that as like a rehabilitative rehabilitative tool for people to work on external rotation at the shoulder and said in the article ninety per cent of the time he tends to use the palms down position which actually limits external rotation but allows you to use a heavier load and so that's kind of the way i look at it too and then i also like that i think at least personally it seems like i'm getting a little bit more of that lateral dealt in there with the palm down because as you come up the

[aaron_straker]:

yeah

[bryan_boorstein]:

the shoulder is forced to kind of raise up and do a little bit of shoulder elevation which the lateral dealt certainly helps with um and then it just it limits range of motion at the backside so that's by not getting that external rotation that you get with the palms facing it limits range emotion at the back which is fine you just have to be aware when you're doing your facebool

[aaron_straker]:

yeah

[bryan_boorstein]:

that you can't expect to get as much range of motion with palms down as you would with palms facing and then the last thing i would say is that if you do tend to have shoulder dis function or you tend to be hunched in shoulders uh then you may

[aaron_straker]:

uh

[bryan_boorstein]:

benefit by doing the neutral

[aaron_straker]:

h

[bryan_boorstein]:

grip

[aaron_straker]:

oh

[bryan_boorstein]:

more because it can help you facilitate more external rotation which can pull those shoulders back into place potentially

[aaron_straker]:

yeah i mean personally

[bryan_boorstein]:

oh

[aaron_straker]:

i remember i just

[bryan_boorstein]:

yeah

[aaron_straker]:

always inherently performed them

[bryan_boorstein]:

oh yeah

[aaron_straker]:

palms facing down

[bryan_boorstein]:

oh

[aaron_straker]:

like that that kind of pronated position i think because when i first

[bryan_boorstein]:

yep

[aaron_straker]:

was ever doing them it was with a band and that was just like more

[bryan_boorstein]:

yeah

[aaron_straker]:

intuitive to set up and then at

[bryan_boorstein]:

yep

[aaron_straker]:

some points all people doing them like you know with the palms facing each other was like oh interesting

[bryan_boorstein]:

yeah

[aaron_straker]:

let me try that and immediately i was like this just does feels strange to me like i was just kind of

[bryan_boorstein]:

uh

[aaron_straker]:

doing like a super

[bryan_boorstein]:

yeah

[aaron_straker]:

bicep curl sort of thing so i

[bryan_boorstein]:

yeah

[aaron_straker]:

just

[bryan_boorstein]:

yeah totally totally

[aaron_straker]:

kind of never did them that way again as ike im just going to stick to what feels you know intuitive normal to me so that's the only thing i

[bryan_boorstein]:

yep

[aaron_straker]:

really have

[bryan_boorstein]:

yep

[aaron_straker]:

there

[bryan_boorstein]:

i'm really glad that someone asked this question though cause it forced me to actually kind of

[aaron_straker]:

i

[bryan_boorstein]:

confirm what i thought and then have like a way of justifying it to people when this question comes up in the future

[aaron_straker]:

all right this

[bryan_boorstein]:

cool

[aaron_straker]:

one is

[bryan_boorstein]:

well the next questions yep go ahead

[aaron_straker]:

i was gonna say this next one is for you ryan results

[bryan_boorstein]:

yep

[aaron_straker]:

thoughts

[bryan_boorstein]:

yep

[aaron_straker]:

so far on the one arm training

[bryan_boorstein]:

oh

[aaron_straker]:

experience

[bryan_boorstein]:

i love all these questions about me makes

[aaron_straker]:

yeah

[bryan_boorstein]:

it just really speaks to my narcisistic side i just get to sit here and talk about myself all the time so the thoughts and results of the one arm experiment it's been over two months now not quite three months so i'm not even half way yet i committed to doing one arm training experiment for six months for those that don't know

[aaron_straker]:

ye

[bryan_boorstein]:

i'm continuing to do compound movements with both arms like my rose and my presses and stuff but any direct isolation work for biceps or triceps i'm only using my left arm um and the results and thoughts so far don't have any results the thoughts are that it feels weird possession having one side completely pumped is weird it also i don't want to say it's causing an in balance because i think it's premature to say that but any time that you lift heavy close to failure with one side of your body there's inevitably going to be some compensation that's

[aaron_straker]:

a

[bryan_boorstein]:

occurring

[aaron_straker]:

oh

[bryan_boorstein]:

so even though i'm trying to to

[aaron_straker]:

oh

[bryan_boorstein]:

isolate my biceps or my tricep in my movements

[aaron_straker]:

i think

[bryan_boorstein]:

there's inevitably going to be some

[aaron_straker]:

yeah

[bryan_boorstein]:

things going on

[aaron_straker]:

yeah

[bryan_boorstein]:

in like my trap and my romboids and the scapula

[aaron_straker]:

yeah

[bryan_boorstein]:

is moving to support the positions and all this stuff and so

[aaron_straker]:

yeah

[bryan_boorstein]:

i haven't tweaked anything or pulled anything

[aaron_straker]:

yeah

[bryan_boorstein]:

or anything like that but post session sometimes i noticed like an additional pressure in my lie mid traps rambo its area after training just arms on one side so that's not ideal um but like ultimately it's not going to deter me from finishing this experiment at least not at this point like if i were to tweak or pull something maybe i'd have to reconsider it but ultimately would i really want to do here is i see what happens like i am so damn curious to figure out whether my right arm the one that's not being trained is going to lose any size and my hypothesis is that it's not um and i'm also just as curious whether my left arm is going to gain any size and my hypothesis is that it's not um and so if we finish the six months period and literally i'm at the exact same place as when i started which is no change to the left or the right arm then i think i now have like a ton of things to think through and there's like so many emotions attached to both of these in that if if nothing happens then do i just settle into this nihilistic mind set of funk nothing matters like do i even need to do more than one or two sets per body part at all and should i just like resign to not making progress at this point alternatively if it does work then i have a whole new slew of programming ideas to consider and specialization phases and more unilateral experiments and i think there's just a lot of different ways that this can play out and i'm just honestly super excited to see what happens and then kind of deal with the emotional roller coaster that follows that m

[aaron_straker]:

that one is we got about no not quite four months but not quite also three months

[bryan_boorstein]:

ah

[aaron_straker]:

until we get the fun results here on that one

[bryan_boorstein]:

yep um cool so next question

[aaron_straker]:

oh

[bryan_boorstein]:

is eight

[aaron_straker]:

yeah

[bryan_boorstein]:

weeks of pull downs and then switched to barbell row for eight weeks home gym based good idea question mark

[aaron_straker]:

yeah

[bryan_boorstein]:

you want to take a stab at this one

[aaron_straker]:

yeah sure why not both right i think

[bryan_boorstein]:

yeah

[aaron_straker]:

if you are doing let's say you're doing a three three days per week full body program you're doing one movement per body part yeah maybe this is a decent approach even so i would probably have vertical pull on one day horizontal pull on another day i can't really see in any realm situation

[bryan_boorstein]:

yeah

[aaron_straker]:

where purposefully excluding a um brian can you help me out here it's like it's like

[bryan_boorstein]:

yea

[aaron_straker]:

one of the seven core movement patterns am i correct there

[bryan_boorstein]:

a horizontal pole vertical pole horizontal push vertical

[aaron_straker]:

yeah

[bryan_boorstein]:

push ne dominant hip

[aaron_straker]:

oh

[bryan_boorstein]:

dominant

[aaron_straker]:

yeah

[bryan_boorstein]:

six different core movement patterns

[aaron_straker]:

okay thank you so i just why not have both right unless if you're

[bryan_boorstein]:

yeah

[aaron_straker]:

training like once per week and it's like hey i can only pick one then i think this can be a good idea but again we have two different pulling planes of motion i would include both if you are training more than once per week

[bryan_boorstein]:

yeah i agree i think there's a lot of information needed here as far as like what the set up is of the weekly split and stuff like that if it's home gym based

[aaron_straker]:

oh

[bryan_boorstein]:

and you have pull downs then already you have way more options than than you

[aaron_straker]:

oh

[bryan_boorstein]:

potentially maybe

[aaron_straker]:

yeah

[bryan_boorstein]:

think you have like if you have a cable you can do vertical single arm pull you can do pull around verse pulls in the sagetal plane you can do horizontal pulls you can do low o high poles with both arms with single arm across the body yeah barbell rois fine if you want to change that out i don't

[aaron_straker]:

oh

[bryan_boorstein]:

it just to me it seems like

[aaron_straker]:

yeah

[bryan_boorstein]:

there's probably a number of exercises you can choose and so if barbell rose a great

[aaron_straker]:

yeah

[bryan_boorstein]:

movement for you and you want to use that as one of your horizontal pulls for you know mid back rer dealt type thing then then i think that's

[aaron_straker]:

eh

[bryan_boorstein]:

fine i don't have a problem with you using a bar bell row for eight weeks instead of a you know wide grip pull down type thing but

[aaron_straker]:

oh

[bryan_boorstein]:

i think you also want to keep that

[aaron_straker]:

ah

[bryan_boorstein]:

in mind within the context

[aaron_straker]:

yeah

[bryan_boorstein]:

of the other pulls that are in your program

[aaron_straker]:

very well put

[bryan_boorstein]:

m yeah buddy this is such a good question

[aaron_straker]:

oh

[bryan_boorstein]:

i'm curious what you think i'll kick it over to you

[aaron_straker]:

oh

[bryan_boorstein]:

and then and then i'll wrap it up but what do you think the hypertrophy difference is between mental

[aaron_straker]:

yeah

[bryan_boorstein]:

failure on a rap and muscular failure on a rap

[aaron_straker]:

yeah and an acute standpoint

[bryan_boorstein]:

yea

[aaron_straker]:

of a set of an exercise i would imagine it's probably marginal if not menial however compounding over weeks months and how that affects your proximity to fail or in accuracy

[bryan_boorstein]:

oh

[aaron_straker]:

i think is rather significant especially

[bryan_boorstein]:

ah

[aaron_straker]:

as you move into the lower body training right we've kind of talked about this before right like mental failure on a bicep curl versus muscular failure is like i don't know probably rather marginal to me talk about hack squad or a leg press i'd say you're not you no person specifically i'm speaking collective weep out of population level i dare to say that you know a mental failure on like a very rough set of like press is probably like a four to five r i r and if you are always stopping

[bryan_boorstein]:

oh

[aaron_straker]:

there if we're

[bryan_boorstein]:

ah

[aaron_straker]:

considering the active reps model you're essentially scratching the surface sort of

[bryan_boorstein]:

oh

[aaron_straker]:

thing so yeah

[bryan_boorstein]:

yep

[aaron_straker]:

on a set one set during

[bryan_boorstein]:

m

[aaron_straker]:

the gym for a single gym session probably not that big of a deal when you extrapolate

[bryan_boorstein]:

h

[aaron_straker]:

that over multiple sessions per week over months and years i feel like you are leaving a lot on the table because everyone's

[bryan_boorstein]:

yeah

[aaron_straker]:

like i mean the psychologic psych psychology for so many of us breaks down well before physiology and like myself included right i'm not trying to act like i am excluded in that but it adds something that i've found through pushing myself and having other people push me that the mental failure does shut shut it down rather quickly comparatively to what you're physically capable of

[bryan_boorstein]:

yeah i was gonna say

[aaron_straker]:

oh

[bryan_boorstein]:

similarly like it depends where your mental failure takes place

[aaron_straker]:

oh

[bryan_boorstein]:

if your mental failure takes place one rep

[aaron_straker]:

yeah

[bryan_boorstein]:

before muscular failure then it's probably mostly the same like even long term i'd be surprised if there's much difference like you could probably make up that difference by like once a month you do an extra

[aaron_straker]:

yeah

[bryan_boorstein]:

set or something like that if that mental failure is occurring further from failure and if it's movement specific like aaron said like if your mental failure is way further away on certain movements than it is on others then yeah we may have a problem long term so m it's a good question i think that you just need to kind of try and meet those two in the middle somewhere so that you're not failing mentally well before you're failing muscularly

[aaron_straker]:

yeah the last

[bryan_boorstein]:

um

[aaron_straker]:

kind

[bryan_boorstein]:

cool

[aaron_straker]:

of sorry

[bryan_boorstein]:

yep

[aaron_straker]:

the last thing i wanted to add there for this particular question asker or anyone out there listening like

[bryan_boorstein]:

yeah

[aaron_straker]:

this would be a great time to take like a train with a partner for a number of weeks if you can especially as you go through it through

[bryan_boorstein]:

m

[aaron_straker]:

a mess or something like that and i think you will pleasantly surprise yourself when you know you feel like it's a one or i and you're training partners like you got two or three left and you're like one it feels awful to mentally know that that but i would rather surprised if you did not find that you actually and really it did indeed have like two or three left on not on something

[bryan_boorstein]:

yeah

[aaron_straker]:

like a bench press but on some of the more challenging mental movements

[bryan_boorstein]:

and if you don't have a partner that you can train with then maybe just you know video your top set of each movement and watch the web speed

[aaron_straker]:

yeah

[bryan_boorstein]:

all right the next question is asking what's

[aaron_straker]:

oh

[bryan_boorstein]:

the most optimal for

[aaron_straker]:

ah

[bryan_boorstein]:

lateral raisers dumb bells cables or machines and i kind of feel like we've addressed this maybe not directly but i think we both pretty much feel that cables are going to be the most optimal for lateral raises because they provide tension throughout the full range of motion and you can align the cable up in the scapular plane is going to be approximately thirty degrees forward of directly to the side um dum bells are great aside from the fact that they're

[aaron_straker]:

ah

[bryan_boorstein]:

short overloaded they do allow you to lift in the scapular plane machines have the opposite problem where they probably have resistance in the full range of motion but they potentially could inhibit your ability to lift in the scapular plane so i think cables are going to be the most maneuverable there

[aaron_straker]:

yeah i i agree with that i do think there is going to be a little bit of performance bias that comes into this as well personally i find it much simpler and for me to perform like a seated like a seated dumb bell lateral race is probably like my personal favorite because i can perform it really really well it's much

[bryan_boorstein]:

h

[aaron_straker]:

harder for me to do the cable raises as well um and some of that's going to be equipment

[bryan_boorstein]:

m

[aaron_straker]:

based right if like if we're talking about a free motion where you can completely modify the cable to be exactly where you want yeah but if you're only cable tins are in like your traditional twenty four hour gym that has the like you know big rectangle cable stack i think on paper yes cables are best but i do believe the circumstance of your equipment availability etcetera is going to come into play there is what i really want to say

[bryan_boorstein]:

yeah i think the the the to your point the potential downside of cables if there is one is that you have

[aaron_straker]:

m

[bryan_boorstein]:

to know how to position your body in space in relation to the cable to

[aaron_straker]:

yeah

[bryan_boorstein]:

get the benefit of it so if you can't quite place your body optimally so that the cable lines up you know with your fore arm throughout the range of motion and et cetera et cetera then i think yeah you might be leaving something on the table there maybe doing a movement that you connect with better whether it's stumbells

[aaron_straker]:

my

[bryan_boorstein]:

or machines would be preferable

[aaron_straker]:

really well put

[bryan_boorstein]:

right next question again some lateral delt stuff here overhead press and lateral deltas how much

[aaron_straker]:

okay

[bryan_boorstein]:

do they get worked is it meaningful

[aaron_straker]:

yeah

[bryan_boorstein]:

um i'll just stab at this and say that from what i understand of mechanics

[aaron_straker]:

oh

[bryan_boorstein]:

the lateral dealt primarily gets worked in the bottom range of motion so from the very bottom where your shoulder is going your elbow is going to be below the horizontal line of gravity to the point where your elbow gets to the horolsis horizontal line of gravity um you should have some tension on your side dell as your elbow continues to ascend up and you get overhead there will be meaningfully less tension on the side doubt i guess on the positive side the part that does work the side dealt is the lengthened portion of the rep however we have to think about something like moment arms as well so when you're looking at the overhead press the moment arm is just from your elbow to your shoulder so it's a very small moment arm just the length of your upper arm um and since the lateral dealt essentially does abduction meaning it raises your arm out to the side when you start with an implement at your blow our position by your waist and it's in your hand and then you raise it out to the side you're working effectively the entire range of motion is targeting the lateral dealt and it's got a longer moment arm so i do think the overhead press can work up to a level up to a certain point for your lateral delt but there will reach a point in your development probably where if you want to continue building your lateral deltas you're going to have to do some lateral races and i would just equate this similarly to like hey squats are great squats will build your legs but if you want to work your reck fem like you probably should do some leg extensions and i think it's kind of a similar

[aaron_straker]:

m

[bryan_boorstein]:

analogy there

[aaron_straker]:

yeah i really don't have anything else to add on that you did a really ell really good job covering that

[bryan_boorstein]:

sweet

[aaron_straker]:

yeah

[bryan_boorstein]:

i'm going to kick this one over to you

[aaron_straker]:

sure

[bryan_boorstein]:

m does colder weather increase neat slash brown fat activity and then they said i always go on morning walks but now that it's colder i find heart rate higher for the same activity

[aaron_straker]:

now

[bryan_boorstein]:

yeah

[aaron_straker]:

everyone please take this with it with a grain of salt i do believe i recently saw something saying that yes the sorry i don't i don't think it's technically considered neat um because that's non exercise activity thermogenesis i think it would be actually considered basal metabolic right now granted i'm into semantics here but i do think your caloric expenditure does go up very modestly win in a colder environment

[bryan_boorstein]:

yeah

[aaron_straker]:

so yes now on the brown fat activity i believe

[bryan_boorstein]:

yeah

[aaron_straker]:

there was some research on the like cold cold plunges cold baths around this that's one of the purported benefits when you read like um not research article like your you know blog articles around and that's something that people will always say does it have a meaningful impact on body composition body

[bryan_boorstein]:

yeah

[aaron_straker]:

fat i have a hard time saying yes a little bit of anecdote in the year of twenty twenty i did a year

[bryan_boorstein]:

yah

[aaron_straker]:

of only taking cold showers i didn't take a hot shower for the entire year it was really wild what it does to how you feel in terms of cold now i cannot say that this is from an increase

[bryan_boorstein]:

yeah

[aaron_straker]:

in brown fat activity or maybe just being

[bryan_boorstein]:

yeah

[aaron_straker]:

having a lot more experience of being cold and then it starts to kind of feel normal

[bryan_boorstein]:

m

[aaron_straker]:

but even through that winter um you know is someone who doesn't hasn't really lived in winter in ten years i spent

[bryan_boorstein]:

oh

[aaron_straker]:

two months

[bryan_boorstein]:

yeah

[aaron_straker]:

in denver and the november in december and i was like not cool i was really really surprised about my ability to adapt there and i don't know how much that has to do with exactly neat or brown fat activity but um there does seem to be some supporting evidence there how strong that is i wouldn't feel confidencing it's overly strong brian what do you think

[bryan_boorstein]:

yeah so i actually i have a theory on this and it made somebody will have to write on the podcast and let us know if this

[aaron_straker]:

ah

[bryan_boorstein]:

is actually supported but it makes sense that your body would have to work harder to heat itself than to cool itself given the temperature variance of our environment so what i mean by that is our body is ninety eight point six

[aaron_straker]:

yeah

[bryan_boorstein]:

degrees at home das is when it's hot outside it's a hundred hundred and one hundred and two you know it's a few degrees hotter than what our body temperature naturally runs at when it's cold outside it's like fifty degrees

[aaron_straker]:

oh

[bryan_boorstein]:

colder than what our body runs at so so we in theory would have to work a lot harder to get our body temperature back up to homeostasis when it's cold out than to cool it when it's hot out so when i saw this question that was literally like the first thin i thought of and i don't know if that's

[aaron_straker]:

yeah

[bryan_boorstein]:

right but but it seems to be right and then i'll also notice

[aaron_straker]:

ah

[bryan_boorstein]:

that in colder weather i do tend to have slightly higher heart rate for this same activity as well um so yeah for whatever that's worth i think that that at least anecdotally supports the question

[aaron_straker]:

before moving on i actually do have something

[bryan_boorstein]:

m

[aaron_straker]:

what you were saying brian reminded me there was a study they took people they they exercised in like forty fift degree temperatures and then they took the same like people and they exercised in like hot yoga like kind of temperatures and what they found is when it was really really hot um your body based like down regulates its caloric expenditure for whatever reasons so essentially working out in like forty degree temperature you were burning more calories than working out in like a hundred and ten degree temperature so when people are in the gym and like you know um fucking sweat pain it's in a sweat shirt in a head band and all this ship to like really get really really sweaty this particular study was basically stating that that is actually counter productive

[bryan_boorstein]:

yeah and i think it's counter intuitive a little bit too because i think that your layman general population person will look at the acute response of what happens from a training session and so if you do hot yoga in a hundred and ten degrees you sweat out four pounds of water then you're going to stand on the scale and be like oh my god

[aaron_straker]:

yeah

[bryan_boorstein]:

i burned so many calories and lost

[aaron_straker]:

yeah

[bryan_boorstein]:

so much weight whereas if you're cold and you do that and stand on the scale nothing happen acutely but that is just some information to think about

[aaron_straker]:

yeah

[bryan_boorstein]:

anything else

[aaron_straker]:

not on that one no

[bryan_boorstein]:

cool is there any accuracy to the notion that a walk after eating increases glucosuptake

[aaron_straker]:

yes i believe there is i think to the scale that you may feel this benefit

[bryan_boorstein]:

oh

[aaron_straker]:

is going to vary person to person so in theory right we can take a glue cost right our body is then going to secrete insolent to find a home for this glue coast hopefully in our so in liver likagen and not in creating you know adipose tissue stores if we go for a walk afterwards we are using some of the largest muscles in our legs right our gluts our ham strings a little bit of quad calves essentially ing some of that glycagen so that the food that we had just eaten we have just freed up some homes for the new clue coast to go obviously not nearly to the degree of something like it training session would um what you can do to test this personally

[bryan_boorstein]:

oh

[aaron_straker]:

each of you guys out there listening get a gluecometer right this is something that is going to measure our blood cluke levels and then you can have a single meal let's say it's your normal lunch and then you can thirty minutes after that meal you can test

[bryan_boorstein]:

yes

[aaron_straker]:

your blood sugars sixty minutes after you can test your blood sugars

[bryan_boorstein]:

ah

[aaron_straker]:

that's your kind of base line then you can eat that meal and go for a fifteen minute walk and then test again at that thirty and sixty minute mark and see if there is any difference in your blood glucose levels so i believe there is accuracy

[bryan_boorstein]:

ah

[aaron_straker]:

to it and then the really fascinating part is we can test that for each of you out there listening who may be interested

[bryan_boorstein]:

and your hypothesis would be that for most people broadly across the population

[aaron_straker]:

yeah

[bryan_boorstein]:

that they would see some improvement

[aaron_straker]:

ah

[bryan_boorstein]:

from taking that fifteen minute walk and then testing

[aaron_straker]:

potentially i think it really speaks to the type of population

[bryan_boorstein]:

yeah

[aaron_straker]:

i think the majority if

[bryan_boorstein]:

oh

[aaron_straker]:

i were to make an assumption which i really hate doing at the listenership of each train prosper i would be i think any difference would be rather marginal if i'm being completely honest um if you were to have now let's say we were on a like a literal gen pop america podcast i think that different moves from the marginal to meaningful so i think it's really kind

[bryan_boorstein]:

hm

[aaron_straker]:

of population dependent and speaks more so to the other factors in your

[bryan_boorstein]:

hm

[aaron_straker]:

life style oh

[bryan_boorstein]:

well said i personally am not sure about the glue coast piece i think like aaron said i think it would make sense in theory but i will also add that i love walks after meals specially larger meals because i actually noticed significant impact on improved digestion so if i just eat a big meal like you know in the middle of my work day it's noon i go and eat like a big thing of like chicken rice and fruit or whatever and then go sit right back down and start working again

[aaron_straker]:

oh

[bryan_boorstein]:

i i don't feel great but if i finish that meal and go for a ten mine brisk walk and then go sit down and do my work it's significantly better so you know end of one

[aaron_straker]:

yeah well walking

[bryan_boorstein]:

oh

[aaron_straker]:

last part here walking is pair sympathetic right and

[bryan_boorstein]:

m

[aaron_straker]:

pair sympathetic

[bryan_boorstein]:

hm

[aaron_straker]:

is another

[bryan_boorstein]:

oh

[aaron_straker]:

layman's term is rest and digest right so much of work in modern days society is sympathetic right which is fighter flight so we digest food better in a state of par sympathetic so

[bryan_boorstein]:

oh

[aaron_straker]:

going for a walk after that again theory makes perfect sense as to why you digest better after by spending more time in the pair sympathetic yeah

[bryan_boorstein]:

yep

[aaron_straker]:

my

[bryan_boorstein]:

cool two more questions to go i'll kick this one over to you what does tracking

[aaron_straker]:

yeah

[bryan_boorstein]:

all

[aaron_straker]:

oh

[bryan_boorstein]:

macro's give you that tracking just calories and protein does not

[aaron_straker]:

yeah accuracy um more like tightly coupled control over what you would like to do the way i like to answer this and this is something where i feel like

[bryan_boorstein]:

hm

[aaron_straker]:

i'll just i'll just get into it like

[bryan_boorstein]:

ye

[aaron_straker]:

calories

[bryan_boorstein]:

oh

[aaron_straker]:

in calories out is the beginning

[bryan_boorstein]:

yeah

[aaron_straker]:

of the sentence it is not the entirety of the sentence

[bryan_boorstein]:

i

[aaron_straker]:

coming back to that same sort person that we

[bryan_boorstein]:

ah

[aaron_straker]:

were just talking about a population that would benefit

[bryan_boorstein]:

yeah

[aaron_straker]:

from the

[bryan_boorstein]:

yeah

[aaron_straker]:

post walk

[bryan_boorstein]:

yeah

[aaron_straker]:

where they may be do not have great insolent sensitivity maybe they're insolent resistant maybe they have poor glucose

[bryan_boorstein]:

yeah

[aaron_straker]:

tolerability elling that person hey just you know track your protein and eat calories it's a great start but we know that that person does not tolerate a lot of carbohydrate well maybe they have because of the insuleners and they would do much better off with a higher fat diet um even with calories you know from an energy balance standpoint

[bryan_boorstein]:

my

[aaron_straker]:

there's more that our body does with nutrients and the macronutriens dance ply calory balance additionally if you have someone who has likedisbiosis a m a in balance of the different types of bacteria in the microbium general carbohydrates are the largest kind of trigger of this because they are fermentable so again someone like this is going to do better with a higher fat diet specifically like pro sorry anti inflammatory fat it's like an extra version olive oil and different foods that are specifically high and like polly finals and flavinals as then like

[bryan_boorstein]:

ah

[aaron_straker]:

hey just track your protein

[bryan_boorstein]:

oh

[aaron_straker]:

and get your calories in

[bryan_boorstein]:

ye

[aaron_straker]:

assuming that

[bryan_boorstein]:

oh

[aaron_straker]:

someone's like

[bryan_boorstein]:

oh

[aaron_straker]:

there's no digestive issues

[bryan_boorstein]:

ah

[aaron_straker]:

we have great blood

[bryan_boorstein]:

yeah

[aaron_straker]:

glucose control

[bryan_boorstein]:

oh

[aaron_straker]:

and they are in a calory surplus

[bryan_boorstein]:

yeah

[aaron_straker]:

i think the benefits of fats versus car

[bryan_boorstein]:

yeah

[aaron_straker]:

hydrate

[bryan_boorstein]:

oh

[aaron_straker]:

are much less so but even in a calory deficit

[bryan_boorstein]:

ah

[aaron_straker]:

even with an

[bryan_boorstein]:

ah

[aaron_straker]:

isocoloric and an icy protein standpoint

[bryan_boorstein]:

yeah

[aaron_straker]:

for people who are very very performance focused recovery focused body composition focused having made higher carbohydrate intake relative to fact is going to help with satiety recovery from training few in training sessions um so at a very very top level gen pop standpoint i think it's you know just tracking

[bryan_boorstein]:

m

[aaron_straker]:

protein and calories is probably adequate assuming that hunger and satiety is a factor which vary very what's whatever the opposite of often very infrequently is that actually a true statement but the more nuance do you get with goals and individuality the more beneficial in targeted with your carbohydrate relative to fat can be

[bryan_boorstein]:

i agree i'm not gonna waste time to add anything

[aaron_straker]:

yea

[bryan_boorstein]:

to that i think you nailed it so

[aaron_straker]:

cool

[bryan_boorstein]:

so we're going to move on to the final question which is on leg curls and the question is

[aaron_straker]:

oh

[bryan_boorstein]:

should i just do the seated

[aaron_straker]:

yeah

[bryan_boorstein]:

version all the time even if lying

[aaron_straker]:

yeah

[bryan_boorstein]:

is programmed and

[aaron_straker]:

m

[bryan_boorstein]:

what's the deal with standing

[aaron_straker]:

oh

[bryan_boorstein]:

like girls um so essentially the deal is with

[aaron_straker]:

oh

[bryan_boorstein]:

these different variations of leg curls

[aaron_straker]:

oh

[bryan_boorstein]:

is that one variation the

[aaron_straker]:

oh

[bryan_boorstein]:

seated variation puts you in a hip flexed position so your our hip is flexed your torsos leaning forward and then the lying leg girl puts you in a hip extended position some of those lying leg girls

[aaron_straker]:

yah

[bryan_boorstein]:

have one of those weird kind of like pyramid style set up so you're in like a very small amount of hip action as your body kind of braces over the little triangle set up but most of them are pretty flat for the most part and they definitely don't get you into as much hipflexion as a seated leg girl does and so why this matters is that we have that study by mow and colleagues

[aaron_straker]:

ah

[bryan_boorstein]:

i believe where they compared seated leg girls to lying

[aaron_straker]:

oh

[bryan_boorstein]:

leg girls and they found across the spectrum that seated leg girls produced more hypertrophy however there's definitely some nuance to this the first piece of nuance is that the lying leg girl actually stretches the sartorius muscle uh which the seeded leg girl does not so the lying leg girl actually grew the artersartorious muscle more than the seeded leg girl but the seeded leg girl grew like three of the other hamstring heads more than the lying like girl did

[aaron_straker]:

thank

[bryan_boorstein]:

second concern of nuance here is that a seated leg girl trains you at long muscle lengths similarly in this hip flexed position to what you would get in a hip hinge like an r d l type movement so as far as programming goes if you have a day where you're doing a hip hinge it might make sense for you to pair that with a lying leg girl or a standing leg girl i haven't addressed the standing leg girl yet but essentially a standing leg girl puts you in a similar position to the lying leg girl where you're in a hip extended position so you could basically consider the standing leg girl to be an equivalent to a lying leg girl as far is its stimulus on the target muscular cur um so then if you have a day of training where you don't have a hip hinge in there then maybe it would make more sense to do the seated leg girl because then you get a little bit of that training at long muscle lengths stretch media hypertrophy in length and overload a little bit more than you would get if you just chose to do a standing or a lying leg girl on that same training day so over the course of the spectrum of your program i think it makes a of sense to

[aaron_straker]:

thank

[bryan_boorstein]:

have both a seated and a lying or standing leg girl in there at some point like they don't have to all be in their every cycle but like for me i did a cycle last mess where i had only seated leg girls and then this messa i introduced standing leg girls because i don't a lying leg girl so the standing leg girl is kind of my replacement for that hip extended leg girl position and the other thing i like about the lying and standing

[aaron_straker]:

yeah

[bryan_boorstein]:

like girl is that they tend to inherently be a little bit more short overloaded so you can focus a little bit more on the contraction position which i personally love as far as sequencing goes in training going from short to lengthened overload movements whether that's going from leg extension with a pause at the contraction and then a hack squat second or in the example of leg curls doing like a short overloaded leg curl and then either going into a lengthened overload leg curl or into a hip hinge um so i think those would kind of be the differences and the programming consider ans

[aaron_straker]:

there's there's nothing more i think i could add on to that one

[bryan_boorstein]:

yeah

[aaron_straker]:

you covered

[bryan_boorstein]:

ah

[aaron_straker]:

everything that i had thought to say

[bryan_boorstein]:

oh

[aaron_straker]:

really really well

[bryan_boorstein]:

ah

[aaron_straker]:

yeah

[bryan_boorstein]:

cool

[aaron_straker]:

yeah

[bryan_boorstein]:

sweet

[aaron_straker]:

it's really really well done

[bryan_boorstein]:

well we got through it we

[aaron_straker]:

we

[bryan_boorstein]:

got all the questions done

[aaron_straker]:

we did and shout out you know i'm not going to shout out because i generally rise and kisses me hell off but i will have to say they did do a good job the last two episodes of allowing me to record this episode

[bryan_boorstein]:

oh

[aaron_straker]:

entirely through tethering to my phones l t so is that

[bryan_boorstein]:

there you go shout out horizon

[aaron_straker]:

a

[bryan_boorstein]:

yeah

[aaron_straker]:

finally get something right for for once um cool

[bryan_boorstein]:

all right

[aaron_straker]:

so as always guys thank you for listening brian will be brian and i be back next week and then just a little bit of a heads up the week

[bryan_boorstein]:

yeah

[aaron_straker]:

between the christmas in new year's brian and i will be taking a week off it is planned so when that week comes you do not have to ch out to me asking if we are both okay because there's no podcast

[bryan_boorstein]:

yeah

[aaron_straker]:

of that week

[bryan_boorstein]:

that's right

[aaron_straker]:

um well

[bryan_boorstein]:

love our listeners they're the best

[aaron_straker]:

it was that one was really good i was like yes

[bryan_boorstein]:

ah

[aaron_straker]:

brian were both fine i was just like i think it was like the week

[bryan_boorstein]:

uh

[aaron_straker]:

i moved to ball and i was like

[bryan_boorstein]:

uh

[aaron_straker]:

we just we couldn't line

[bryan_boorstein]:

uh

[aaron_straker]:

it up this week there will be another one next week

[bryan_boorstein]:

uh we are not okay there's no eating pass

[aaron_straker]:

cool all right guys thanks

[bryan_boorstein]:

ah

[aaron_straker]:

again we'll talk to you next week

[bryan_boorstein]:

yep

Life/Episode Updates
Shortened Biased Exercise
Handling Flu, Fever, and Cough
Post Cut Recovery
Palm towards or palm down for face pulls?
Results/Thoughts on the One-Arm Training Experiment
Idea on Pulldowns to BB Row
Hypertrophy Difference between Mental and Muscular Failure on a Rep
Most Optimal/Effective for Lateral Raises
Overhead Press and Lateral Delts
Does colder weather increase NEAT / Brown fat activity?
Does Walking after Eating Increases Glucose Uptake?
What does tracking ALL macros give, that tracking just calories and protein doesn’t?
Leg Curls (Seated Version, Lying Curls, Standing Leg Curls)