Eat Train Prosper

Recent Research Roundup | ETP#41

October 26, 2021 Aaron Straker | Bryan Boorstein
Eat Train Prosper
Recent Research Roundup | ETP#41
Show Notes Transcript Chapter Markers

Today’s episode is a pilot for a new type of episode we may include monthly on research review roundups where we weigh in on some notably practical research in nutrition and training.

First up a very cool study demonstrating that metabolic rate pretty much stays consistent throughout our 50’s. Then we dig into a very popular topic right now with three studies suggesting that training at longer muscle lengths promotes greater hypertrophy than shorter muscle lengths. Potential uses and practicality for drop sets and intensity training, and then some options and preferences on training split and frequency when strength is the priority.
 
 If you enjoy this style of episode please reach out to either Bryan or Aaron on Instagram and let us know if we should do these semi-regularly.  As always, thanks for listening! ✌️

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[aaron_straker]:

Happy Tuesday. Everyone, welcome back to another episode of Train Prosper Todays, Bri and myself and we are going to be discussing some irrelevant research round up of some studies that has come out in the last couple months. But before we dig into this Bri, What's going on?

[bryan_boorstein]:

What is going on? Um, I am in the middle of my strength cycle. Now I'm on week two, so that's pretty sweet. Uh, I decided recently that it would be really cool if I can hit a four o five single on back squat and have it be as easy as you know. feeling like an r. p, E, six or seven, which is kind of what I've been working up to as my top single each week. Um, so I started at three sixty five last week and I think I mentioned on the podcast that it moved really well and I was really uh excited about that. So then I did three seventy this week That went well and uh seven more weeks from now. Hopefully I hit four oh five and it moves just as well as Uh. three sixty five does. And, uh, and that would be pretty cool. so that would be like right around the amount of time that I think is a good amount of time to spend on a stri cycle, Uh, one that I think will keep me engaged and has kind of a goal at the end. Like hey, let's make this four or five single feel really easy. Um, and uh, So far so good. I really enjoy training three days a week, which has been interesting, but I'm just like I'm I'm so excited to train each session, which is which is new for me. Like training five days a week. There would definitely be sessions where I'd be like. Oh, I have to train again like. I just, I kind of don't really want to, you know, But now it's like having these rest days in between. I. I get excited about training during the rest day and then I wake up the next day. Like, kind of giddy to train again. So um, that's been kind of unique and cool and Um, I have a bunch of other updates too. but let me kick it back to you. Let's talk about what's going on with you a little bit.

[aaron_straker]:

Yeah, so Interestingly enough, the past two weeks I have only trained three days per week as well, and that is like M. it's I don't like training at that frequency. It's just like it just bothers me. I have no idea why, but I'm actually in this like weird, kind of for the first time in my life. I guess um, like my desire to work is like greater than my desire to go lift weights, so there willll be times. I'm like fuck. I need to go to the gym today like it's supposed to be a trainingg, but I really just want to keep sitting here. Um working, so it often ends up getting pushed like the end of the night. you know, So like Mondays are a big work day for me, So I'm at the gym from like eight to ten p. M. Basically, um, but I think it's just I got a lot of exciting things com going on like I, I'm making a large change to my business model for my coaching and I'm a building like a very robust education course to run and coincide with, like my nutrition and lifestyle coaching. Um that I do. So that is just like, Uh, taking a lot of my effort and energy. You know. it's a big project. I'm bringing on hell, piring like an assistant to help me. Just do some clicking right as as my girlfriend, Jenny would say, there's just so many cliques to do a lot of things. So Um, paying for someone to help do some clicking and and putting some stuff together. I'm going to be teaching. Uh, like a course, Uh, like a master class webinar for other coaches. Uh, that will be next month, so that's gonna be pretty cool. Have that outline. I just finished writing that and nowm moving into slides and stuff, so that's going to be on. Um, like creating a successful environment for facilitating fat loss right? so um, Oh, I'll talk more on that as as we're kind of leading into it. but that's like another big project 'cause I really wa to make sure that that's super superviable, so I'm just you know, Aaron, the bro who wants to lift weights has taken a little bit of a back seat to like air in the C, e, O, who's scaling a business and needs more time in the day to get things done. Uh, so that would kind of be my update there. A little bit of update on my gut protocol. things are going well. Um, I have identified. so what I would do is like okay, like I know. you know. these meals arem perfectly fine. I know some of my stomach kind of discomfort and gas will set in around like this time of day. So it's not my breakfast. It's not that final meal. Um, and I've identified it down to. It's either oats or ground fllax seed that has been causing me some like uh,

[bryan_boorstein]:

H.

[aaron_straker]:

gas in in digestive issues, and it's really interesting 'cause are both foods that I had you know that I have eaten extensively in my life. Uh, so it's kind of interesting that they would uh start presenting issues now. But I mean the thing is when when you're comparing the digestion, you know from like years ago, right, so you know, back when we lived in San Diego, or whatever this is before all my travel, all those bacterial infections right, which will change the balance of the the gut microbiome, And now I might have concentrations of certain bacteria that are higher in my feed off of certain fibers, you know that are in either oats or fllaxy, So I mean it's a, really, is a moving, uh, a shifting landscape, I guess I should say with the. Environment of your of your intestines and stuff like that, so removing those uh temporarily. I think I am going to get a g. I map too, which is like a pretty uh, robusive ro. rope in. I confused, robust and intensive. Um, let's go through a bust, robust test, um, monitoring like some of your uh, uh bacteria in urine testine, uh, and and and balances and stuff like that. So I just like, like with anything right, I love the data, so I'm already here doing it. I might as well see. um. What kind of data and you can order those through like, Um, some, uh, like r, registered dietitians or companies and stuff like that. I believe they're around like three hundred and fifty dollars. Um. normally, which I think is well worth money. I'm also going to get some labs done. Um. my coach asked for for some labs because he is. Um. Basically, Im just staying a lot leaner than he thought would be kind of possible with what we're doing, so he's like. I just want to make sure that like sex hormone, binding, globulin and testosterone isn't in like the dumps,

[bryan_boorstein]:

Mhm,

[aaron_straker]:

Um, it has been really kind of interesting for me, too. Uh, as calories continue to increase, we haven't increased him in a few weeks, because the gut protocol is is the priority and obviously when you have problems digesting food,

[bryan_boorstein]:

right.

[aaron_straker]:

Um, adding more food into that uh equation doesn't help things. But on my training days I'm at like thirty one hundred, and then on my resttaism in like the twenty seven, uh hundred territory. so from a hunger standpoint I'm I'm perfectly fine As long as I'm meeting consistently. I don't have any hunger issues. Um, but just to get some data and see right, Um, make sure that I. I, my levels have returned to where what is normal for me? And maybe we've found that my body just responds better with a more moderate carbohydrate and moderate fat approach. You know previously we've always gone really high carbohydrate and low fat. Um, so it may just finding out something a little bit different, or may

[bryan_boorstein]:

Oh, wouldn't that be a plot twist? The coach that has always been prescribing all the carves

[aaron_straker]:

Mhm.

[bryan_boorstein]:

know. Obviously, I mean it always comes down to the individual and what they need and like has a good coach. You know that too. So it's like cards are the starting place. but then you know, over many years you guys kind of whittled it down and may have determined something new which is cool.

[aaron_straker]:

Yeah, so it it. It could be pretty cool and I think also it. it is relative to the type of fats I'm ingesting, So like Well, I would love to have some avocado, Uh, we're going a lowod map approach, Um for uh, oh man, Foud maps are uh, fermentable, uh legoscides, uh, disacarides, monosacarides, allligioscrides, and uh, I forget what the S stands for. Uh, No. It's it's the Pe polycacriites. I think okay. So anyway, it's a bunch of different types of carbohydrate that are more or less prone for fermentation in your inte tance, so um, while you are trying to decrease the the amount of fermentation and byroduct of gas, and and, and methane and stuff like that that gets produced, these are foods that you can um, temporarily remove Big Keyw temporarily while you address some of the other things, So avocado is a foud map, so I haven't been having it, but I mean it's an overwhelming majority of like extra virgin olive oil, Like really, really quality, uh. Olive oil, I split my nuts between Uh, walnuts and Brazil. Notts Brazonuts are high in Selenium.

[bryan_boorstein]:

Mhm, Mhm,

[aaron_straker]:

Walnuts are high in omega three. A. they're also high in mega sixes, but Uh more nutrient out of there. And then I was doing cheese seeds and Fllax seed. I will only do cheese seeds now and then I'm also doing more dark chocolate like I'll buy the darkest dark chocolate I could find. like I think I'm getting like a ninety three or something like that.

[bryan_boorstein]:

Wow, that's better.

[aaron_straker]:

I. I like the flavor, you know, Um, but they're super high in flavonals comparatively right. And then you get like less sugar in

[bryan_boorstein]:

Mhm,

[aaron_straker]:

those sorts of things, and then I also recently started adding um, unsweetened cocoa powder to my preer post workout meal again, higher in flav and oves, and just getting more antioxidant. So my fat sources are like really, really nutrient dense fat

[bryan_boorstein]:

For sure. Yeah,

[aaron_straker]:

sources. Um, it's not like I'm having fucking donuts or you know,

[bryan_boorstein]:

well, there's carves with that you need. Yeah, you can't. You can't have

[aaron_straker]:

yeah, yeah, um or yeah, I would want to avoid a lot of that so it is like a

[bryan_boorstein]:

sugar with that, right? You can't have the sacris,

[aaron_straker]:

very very high quality, Um, fat sources that

[bryan_boorstein]:

Mhm.

[aaron_straker]:

I am putting into my diet. Um,

[bryan_boorstein]:

Are you taking any fish oil pills or anything like that or you just feel like you're getting enough.

[aaron_straker]:

I, I ran out, um. I. I. I was, uh, I've I've actually re recently in like the summertim started switching over to like some of the oils so you can do like cod liver oil.

[bryan_boorstein]:

Yeah, yeah,

[aaron_straker]:

Um, I forget the. I forget the name of the company that makes. it's like a green bottle with a yellow top that you'll find in like sprouts or other like health food stores. I'm sure whole foodits has it too. The codlir oil is interesting because it's also. it also has like higher amounts of vitamin A and vitamin d. Um. it is a little bit lower on the amount of fish oil. But like you know, marginally you're still getting. I think like a gram of um, fish whes, or something like that on Megaes where there's another one. Excuse me. That's like a just a a Puroega type thing. but last time I checked on my chronometer, I was getting like six grams of Omega threes per day. Um, Because of like the the walnuts and the Brazil nuts and the types of fats I'm doing so it. I definitely do not need to be

[bryan_boorstein]:

yeah, yeah, that's a lot. Yeah,

[aaron_straker]:

supplementing it right now, because my fats are just higher and I'm filling them with like targeted you, Po, un saturated fat sources.

[bryan_boorstein]:

right, cool. awesome. Um, let's see. So what else is me? So my? uh, my body weight is finally trending back down again after I've gotten my life back under control.

[aaron_straker]:

I had a note. I had a note I got to make sure to as Brian about where where his body weights out After uh. Mhm.

[bryan_boorstein]:

Yeah, so at the worst, uh, the very worst, I had a one ninety four point six

[aaron_straker]:

Impressive

[bryan_boorstein]:

way in in the morning, Um. but then it was the next day that I kind of cleaned things up. This was last week and it dropped down to one ninety one the next day and then one ninety the day after that And that's kind of where I've been stable, mostly within a pound of one, ninety up or down. Um, so that's me hanging out at like three thousand and thirty five hundred calories Is pretty stable at one ninety. Um, but uh, I had to. I had to write myself an email to get my nutrition back on track and it said, Eat like a fucking adult. That's what. That's what the email to myself said, And so for the first like day or two every time I like, almost went to like the Halloween candy or whatever, and and got into it and I was like, look at my phone. Remember that email I sent myself and and I would reference that, and uh, and that got me out of my like three week funk. So

[aaron_straker]:

something I really like to do and I recommend this for for clients often. so I think it would be great to bring up on the podcast Is I will write. I'll get like a, obviously not a sharpy. A um, like a whiteboard marker, and I'll write my goals like on the mirror. So

[bryan_boorstein]:

yeah,

[aaron_straker]:

then I like Wal,

[bryan_boorstein]:

that's good.

[aaron_straker]:

brushing my teeth like you see that it's twice a day. You have to look at it.

[bryan_boorstein]:

right.

[aaron_straker]:

you know, first thing in the morning when you go to bed, so that's another one that I really like to use.

[bryan_boorstein]:

That's pretty solid. Yeah,

[aaron_straker]:

I'm sure Kim would appreciate you

[bryan_boorstein]:

I,

[aaron_straker]:

scribbing. Eat like a fucking adult real big

[bryan_boorstein]:

you know.

[aaron_straker]:

on the bathroom.

[bryan_boorstein]:

Luckily, we each have our own sink in our own mirror, so I can just be like you. my my area, your area. You know. Um, So anyway, it feels good. I feel better, Um, being back on track. And and uh, I also notice that like my skin was starting to to get bad, I think from getting like, uh, all the bad excess shit that that my body didn't want was like coming out on my face so I'd

[aaron_straker]:

Mhm.

[bryan_boorstein]:

get like a little bit of acne, and I was like what is going on right now? Um

[aaron_straker]:

You could have just been like inadvertently eating foods high in hiss. From acutely changing things to that would do it.

[bryan_boorstein]:

it? Well, that this what I wasm saying when I was eating poorly, and already

[aaron_straker]:

Yeah,

[bryan_boorstein]:

like having clean E clean my eating up for like a week. Now it, uh, it's starting to clean my face up, too, because there's just less like excess to to excrute excrete. I guess um, my, uh, my vsect, me. I'm still not like a hundred percent. I, I'm able to lift and and walk fine, but I can't like run or jump, so um, it's like two and a half weeks now and I still can't do that, which sucks. I don't know. Uh, at what point I should like check in with the doctor and be like, hey dude, Like still not good. but

[aaron_straker]:

I would. pro. I would have called by now and that's

[bryan_boorstein]:

um,

[aaron_straker]:

saying a lot for me, because I do not like calling people on the phone that I don't really know.

[bryan_boorstein]:

yeah, I mean the thing is like he said. it could be up to four weeks like they always say, Like you know these things like everyone hits everything different like it's usually five to seven days, but it could be like four weeks. so um, anyways, I don't know. I'm probably going to do it at some point this week. And um, the other thing I was going to update on was I am considering getting like an open gym drop in membership to uh, like a local cross fit gym just to have a place to go and use uh bumper plates throughout this strength cycle. And uh, I don't know. It's just like something about loading up the hundred pound plates onto my bar bell so that I can back squat in a power rack that isn't even a powerac like it has. the. the. The pins that catch the bar if you fail are maybe six inches long, and so, um, I don't know. I just, I think I would feel more confident and it would be kind of cool to like be lifting heavier weights around people instead of like in my basement by myself. And and the hundred pound plate thing, like literally loading a hundred pound plate ont to the bar and off every time is, is a hassle. So um, so anyway, that's that's something I'm considering. I emailed Crosss at Situs, because they have open gym between nine and ten thirty in the mornings, so we'll see what. Uh, what comes of that, but I might be doing like strength work once or twice a week there.

[aaron_straker]:

Yeah,

[bryan_boorstein]:

um, y,

[aaron_straker]:

I think that could be a pretty cool idea. Um, I mean, honestly, just the safety thing I get. and for pushing yourself right like

[bryan_boorstein]:

yeah,

[aaron_straker]:

it's hypertriph. is different. I, in my opinion, Ex from strength because of like the safety aspect

[bryan_boorstein]:

Mhm,

[aaron_straker]:

right, and I don't know. Just like a an exertion, like like a c, n, S, type of like you know you' giving it your whole type of deal. It's just different to me and I feel like I would. I would. S back. You know if I'm trying to squat in my basement by myself thing as if I'm in know public

[bryan_boorstein]:

yeah,

[aaron_straker]:

and I feel safer like bailing a squad out of like you know, a cross fit style rack, as opposed to like a powerck or something like that.

[bryan_boorstein]:

yeah, totally. I think of hy, perjury training when done like very acutely, with the focus on the the specific muscle doing the work. I think of that almost like an introverted activity like you, like they stay out of my zone. Let me focus on my teeny muscle here in my quad. That's you know, flexing my hip and extending my knee, and uh, and let me just focus on that one muscle so stay out of my zone. you know, and I feel like with the strength stuff and with cross fi and with other performance pursuits there's almost like an energy that helps the cause to amp you up, But that same energy would be a drawback in hyperche, like you're like. No, don't speed me up or tell me to get it, Bro, like, let me just focus on a shit. you know.

[aaron_straker]:

I agree a hundred percent that' I don know two different mental scenarios

[bryan_boorstein]:

Yeah,

[aaron_straker]:

I would prefer like high per style. if the gym was empty. I think it would be better for me. But if I was like doing crossfiit and the gym was empty and it was I wouldn't have finished half of my worko.

[bryan_boorstein]:

right, right,

[aaron_straker]:

Fck. This. I'm going home.

[bryan_boorstein]:

Doe. The amount of times maybe like twice that I've seen the eyes roll back in your head, And you're like still doing dead lifts and it's just like Oh, this is not good.

[aaron_straker]:

No, I'm so glad those days are over.

[bryan_boorstein]:

Yeah, totally

[aaron_straker]:

Anything else? Any updates? Any other updates from you?

[bryan_boorstein]:

no. we're good man. Let's move on. let's talk about some research.

[aaron_straker]:

Let's do it.

[bryan_boorstein]:

this is. uh. yeah, this is a super cool idea that I had. I totally stole it from the stronger by science guys because they have a research round up, but um, I think it's going to be a cool segment in our podcast because we do talk about research a lot, but we very rarely have like segments where we actually like talk about specific studies. Um, and give opinions on them. We did this, I think back in like episode four, five or six, something like that where we talked about Uh, rest periods who we decidedted studies for that one and we had another one. Uh, I think on Rep ranges or something like that, but I, I can't remember exactly what it was, but uh, this will be maybe a feature that we can do once a month where we get some of the more recent studies that came out Um, and talk about them briefly, you know, and move on. So we have Uh three topics today, but one of the topics I want to spend more time on And there's like three studies I want to talk about on this topic. right? So the first one I think is just interesting. Um, it's the recent Poner study where they discussed Uh energy expenditure Th through the human life course, and a lot of you guys have probably seen this ca, c n N. Posted about it in New York Times and like it's been plastered everywhere, basically saying that metabolism does not slow down as you get older until you get too approximately sixty years old. And then it does kind of slow down, But there was always this belief like it would be like. What was it? Every every ten years your metabolism slows. You know,

[aaron_straker]:

Yeah,

[bryan_boorstein]:

which is like such a bullshit. so uh, this study was actually really cool and uh, I know you're probably familiar with it. Do you have any thoughts on it?

[aaron_straker]:

yes, I mean, this is something that I've experienced in my clients, you know, and I am. as I age rate. I get some clients that are a little bit more, uh, a little older, and I get clients you know in their early fifties, late forties, and stuff like that, and I'll have guys who are like forty eight, forty nine years old, and they're testostroums in the seven hundreds, and shit, and I'm

[bryan_boorstein]:

Wow.

[aaron_straker]:

like Fck. Why? why can't mine do that? You know, and we have very little trouble, you know, dropping fat and uh, building muscle and stuff. And it's it's one of those things that like we, we want to believe that it slows. because it confirms our bias that it's like not my actions of why I don't look how I used to when I was twenty five. Went Now that I'm like thirty five. Um, because we can you know, externalize Uh that and me? Oh, it's not me. it's you know, my metabolism. My physiology is slowing down, but I mean what we can you know blatantly see it's it's lifestyle and habits. Um.

[bryan_boorstein]:

Yeah, yeah, you mentioned testosterroone, but um, Obviously to sastrone is not part of metabolic rate. it is is. it's like a a correary. I guess of of sorts. Um, So that is cool that there are clients and they their forties

[aaron_straker]:

yeah, yeah,

[bryan_boorstein]:

and fifties or seven hundred saroom, Because I'm like half that, so that that's wild, but um, but yeah, basically it takes away the excuse of like, Hey, my metabolism slowing down so I'm gaining fat. It's like if you're gaining fat between up until you're sixty years old, it's because you're either less active. you're not maintaining your muscle mass,

[aaron_straker]:

lifestyle factors.

[bryan_boorstein]:

Et cetera its life actor right,

[aaron_straker]:

Yeah,

[bryan_boorstein]:

exactly so, um, so super interesting. I don't really have a whole lot to add to that. I think it's kind of been beaten by the media as well. and uh, just interesting stuff.

[aaron_straker]:

one thing I didn't pick up from this study. Um, and I don't know if they covered it or not. Did they have? Do you remember what? they? potentially um correlated? reasoning? Why around like your sixties, Why that drop off would start happening at that fate at that

[bryan_boorstein]:

I don't.

[aaron_straker]:

age? Rage.

[bryan_boorstein]:

That's actually really interesting. Maybe maybe I'd have to go in in like deeper, dive in into the study because I definitely didn't do that for this one. Um, so the next one is is super exciting. So this, you guys have heard Aaron and I talk a lot about training at long muscle lengths and then we had the day to driven guys on, and they talked about training along musclingks. And this all started this whole idea around training at longer musclingks. Cons started with a study in April, Um, which is crazy that it was only that it was April twenty twenty one, But there was a study that compared seated leg curls to to lying leg curls, and this was uh, very, very apparent that the the Cd leg curl was more effective And it was that it overloaded the lengthen position more Uh than the lying one which makes sense. So then, since April, there have been three studies that have proven the exact same thing as the first study which is wild that they've even. I don't know if these studies were like in the works prior, or like, Just like people thought that first one was interesting, and then they started to replicate like similar ideas. It's just all it all happened very fast, but every single one is saying the same thing. So, uh, first, a couple months ago we had Uh Pedrosa at all, with a study that was partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths, and this one compared leg extensions and we've talked about it on the podcast as well, where it compared Uh different ranges of motion where one group did just the bottom range of motion, one group did the middle range of motion, and one group did uh just the top range of motion, but never actually came to the bottom and they found that. The group that did just the bottom range of motion had the best results. Uh, which is crazy because you always think about the leg extension being you know, it's hardest at the contraction point like that's where it burns, et cetera et cetera, But it's actually the getting it going at the bottom that makes the most difference right. So that was about two or three months ago, Then Saddo at all, did elbow joint angles in elbow flexer, unilateral resistance exercise training to determine its effects on muscle strength and thickness of trained and non trained arms.

[aaron_straker]:

talk about a title

[bryan_boorstein]:

Yeah, like, can't they just make it easier? like? Yeah, we tested the biscepts at different angles, So so uh of what they did here is they? Uh? they compared training again, just like the leg extension One. they compared training at the bottom of a a curl versus training at the top. I think it was a. I think it was a preacher curl. So the elbow is already flex and you're either training just at the bottom fifty degrees, or like the top fifty degrees of the movement. And again, they found that Uh, the increase in thickness was significantly greater in the bottom range of Em motion group. And then, prior to that there was uh, wait. hold on. Let let me look at min. Oh, I' know. so so this is the study that we were going to talk about today. Then so Mao at all. Hopefully, I'm saying that right, a greater hamstring muscle hyperture, feeat, no, I. I did. I messed up my notes somehow, Um dem linguistic musclings, So I think yes, Oh the mou. What all study was the seated likeg Curl one? And that was from September twenty, twenty, Um, where I can't. I don't know where I can't find my notes from the from this first study That just came out uh. okay, like oh, yeah, the La. So it was. I guess it was mau at all. a greater hamstring muscle. No, I really think I got that one. It's because it's they're reviewing the study. Okay, so this one was leg curls. It is mau at all, and it is an insbject design for le curls. so one leg did a seated leg curl and the other leg did a lying leg curl and in this one they discovered that the seated leg curl was increased fourteen point one percent versus nine point three percent for the for the lime like cur. So again, a significant amount, and so now, sorry about the mix up on the studies, guys. but uh, basically what we now have is these three studies plus the original study and Um, and I think that it's pretty convincing that uh. the training along muscle lengths is very effective and to kind of cap that, after the discussion with the day driveing guys, I have made my only biset movement in my strength cycle the inclined dumbbell curl. So again, it's you know to training at the long muscling, so you know, instead of doing a partial range of motion, which is what they kind of did with the elbow flexer study where they just had you working at the bottom range of motion, Um, because it was a preacher curl right, they were just working at the bottomage motion, But by doing an incline curl, you're starting in the stretch position, which puts even more of an effect on that length and position. So, anyways, any thoughts on that

[aaron_straker]:

Was the I was just last week reading through a research Revie round up and I. There was one on the. I think it was the mouse study. There was one where they with with their methods, they checked the the mo thickness in like multiple. I want to use the term diameters, like multiple portions down the muscle length, as opposed to like previous ones when they compared. They just like chose a site of a muscle. Um. But this one they like took like, I don't. I mean, I think like through whatever part of the hamsster, like, You know, five measurements 'cause obviously your ham string's like you know, eight ten inches long, depending on how tall you are, type of thing. Um, and that was really really cool 'cause they found that like there were. I think, oh man, I think the more distal end of the muscle had greater growth than like the proximal end. Um. So it was just a really really cool that they had Um taken multiple measurements across the the the muscle instead of like one kind of cross sectional area. I can't remember which which study it was 'cause I read

[bryan_boorstein]:

interesting

[aaron_straker]:

through like six of them on on a review last week, but that was really interesting

[bryan_boorstein]:

super coal? Yeah,

[aaron_straker]:

from a practicality standpoint. I think what it's really interesting here is like, Let's say you're someone who's kind of strapped for time with your training. You can now know like what you want to, um, bias with movement selection. So one thing I've been doing is like Um, depending on the days in my timing right. Sometimes I like you know what, I've already been at the gym for like an hour and forty minutes. I am not doing six sets of biceps, so what I'll do is like I'm goingnna do like one to two warm upsets of like a shortened con, uh, shortened overload bis

[bryan_boorstein]:

Mhm, Mhm,

[aaron_straker]:

up like a cable curl or something like that just to get them warm. and then I'm goingnna hammer like two really hard sets of a length and overload,

[bryan_boorstein]:

yep,

[aaron_straker]:

so like a, like an inclined dumbbell, um curl, or we have the Uh Preacher curl machine that I can select where I want to overload. It

[bryan_boorstein]:

yeah,

[aaron_straker]:

told just like low overload the length and and two, like two really hard sets of eight. and like I'm fucking out of here type of deal. So I think that's really cool with that information. Is it like it lets you intelligently choose? This is going to be the best sort of bang for your buck exercises. if you're only doing like two sets or something like that?

[bryan_boorstein]:

yeah, for sure, I mean, it definitely tells you that there is more stimulus and more fatigue from lengthened movements. So again you get more bang for your buck, and if you want to manipulate that stimulus to fatiguetio, you can kind of begin to do that with exercise selection in these different ranges.

[aaron_straker]:

Yeah,

[bryan_boorstein]:

cool, Um, and then I had one more study which uh is kind of interesting. I am not really sure what to think of it, but Um. it's about dropes v straight sets. It's by a Varrovich at all. Dropset training elicits differential increases in non uniform hypotrophy of the quadruceps in leg extension exercise. Um. So essentially what they did here is they had one leg. The with within subject designs are super cool because you are comparing yourself to yourself. So your Ch, you're already taking out a bunch of variables right, which is cool. Um. But uh, they compared one leg that did straight set so they would do seventy percent of one r. M. Uh, I think that was established by a dynameter thing where you like push against it. Um, So seventy percent of one r M for Max raps. Basically to failure was what one leg did and that consists that was one set and then the other leg did an initial bi inse of three to seven reps at ninety per cent of one r M. And then they did a twenty percent drop, and then a fifteen per cent drop. So they had a an initial bi inse plus two drop sets, and they counted that as one set as well. So ultimately, what they ended up finding was that in certain regions of the quadruceps I, their growth was similar like there wasn't anything significant difference. But in the recus fmoris in the proximal region, it was thirty per cent and fifty percent increases for the dropse group, and I like literally don't know what to make of this because I don't know why it would just why a dropset approach would be more effective for a certain area of the muscle than a straight set approach. Um. And the only thing I can really think of is that the Dropse group just did more volume like it wasn't a volume equated study because they counted a single set plus two drops as one set, and compared that to to to one straight set and said You know that's equal. So um, I don't exactly know that it tells you much. and again, The the implementation of the initial biy inset being three to seven reps at ninety percent. It lacks practicality, because like who's going to take ninety percent of their leg extension Macs into a single leg leg extension for at ninety percent. I mean it's just it's a. It just does. It kind of lacks common sense in in actual training application. So um, I don't know what to think of it, but I think if we're going to take one thing from it, it's just that there are options on the table like you for hypertrophy. You can train in so many different ways and it's effective like if you want to do straight sets cool if you want to do drop sets cool. Like it kind of reiterates prior studies where they compare drops at training and straight set training. I think it was like Uh. Three straight sets was the equivalent of Uh one by inset plus four drops, So you would get like five sets if you look at the dropset and I think they found that those were pretty equivalent. so it's just kind of providing more options of ways that you can implement training effectively.

[aaron_straker]:

yeah, I agree with that. Actually, want to back up a little bit? I think this was the study where they um measured the the growth multiple points of the

[bryan_boorstein]:

I think you're right. Yeah, yeah,

[aaron_straker]:

muscle Because here they had. you know. what was the note around the amount of growth in the proxim, uh region.

[bryan_boorstein]:

yeah,

[aaron_straker]:

So I think this was the pretty cool it. like you said the design of it. I don't know how much practicality that is. I personally do not like taking extension super super heavy just because of implications on one of your joints, right, They just don't feel good to me. Uh, on my joints, but I think in terms of how yeah it gives you puts more options on the table for types of hypertrophy training. Um, and especially one thing I guess I, I would add to this is in my own training and what I recommend with clients in what my coach recommends to me when you have higher corder, All patterns in other parts of your life. It would be beneficial to reduce Um intensity techniques and

[bryan_boorstein]:

Mhm, Mhm,

[aaron_straker]:

physiological Uh stressess in terms of Uh, extra training stimulus. So uh, maybe drop sets in intensity techniques would be better. Um, have a better more practical application in your life when calories are much higher. Maybe you're at, you know, a, a solid, true maintenance, or a uh, slight surplus, like the moderate surplus, and you're sleeping really well and your job is chill, and other parts of your life are great, But if you are dieting stressed out sleeps poor. Just going through a breakup or something like that, Probably not the best time to be like stacking a bunch of intensity techniques and drop sets and shit, because you're just going to um exponentially increase your uh physiological stresses.

[bryan_boorstein]:

For sure. Yeah, I totally agree with that. I mean yeah, for whatever your situation calls for, like you can maintain hypertrophy, I think that's kind of like the end of the day story, no matter what like. As long as you have all your limbs and and you can train, you can probably maintain hyperchph in some way cool. So moving on from the research stuff. Um, I have been taking element the electroites for a couple months now, and I love them. They're amazing. They taste great and I have gotten to a point where I am now drinking like five packts a day because I really enjoy them. and so um, So I have some questions just in general about things. Um. And this is also partially because I just listened to. I think it was stronger by science. Was talking about sodium intake recently and they were talking about how theres a question about whether it has performance enhancing benefits and that power lifters were, or some people were potentially like dosing sodium at like ten thousand milligrams like really high amounts. Uh, not at one time, but like

[aaron_straker]:

Okay,

[bryan_boorstein]:

I think, to keep like levels high.

[aaron_straker]:

Mhm,

[bryan_boorstein]:

Um, I cant really can't remember if this was stronger by science or not, or where I was listening to this. but anyway they were talking about how like there. There isn't like. Like your body will usually figure out a way to get rid of excess sodium. So I is had some questions on this and I was curious how much sodium you take per day.

[aaron_straker]:

so I just looked um be before we started this, and in my chronometer just by like my, my food. Um, I get around two grams per day and then I take basically, so I'm not using element right now. I'm using something called Uh re light by Redmd's real salt. I saw it in Redmds, as like a salt brand. I bicycle call cool. Let me try this. It's very similar. It's like a gram of salt, a gram of sodium, Um, and stuff like that, so I take one scoop of that so I'll put me like three grams, and then I'll add maybe half a gram into my intra workout. Um, I have gat or aid to my intro workout, which maybe has.

[bryan_boorstein]:

Yeah, a gram less than a gra, But

[aaron_straker]:

I don't know how much. Maybe maybe a gra. I would say I'm probably five to seven grams per day. Uh, of all things, um equal, and that's with adding some to my meals and stuff like that, And then I will generally only do about one scoop of like that, you know, re light or

[bryan_boorstein]:

Mhm,

[aaron_straker]:

like an element per day. Um, maybe two if I go like hiking and do something else or whatever, And I can tell like when you're really in tune with your body and you eat a lot of the same foods and quality food and stuff like you can tell when you're dehydrated how your like lips feel and and that sort of thing when you're peace starts changingor. So if that happens, I, I'll have an an additional one, but generally to Max,

[bryan_boorstein]:

so I think I'm probably right around the like seven eight thousand per day And that's with the five element packs. Um, and it's crazy because one of the things that, so I was also listening to Rob Wolf on Uh Rachel Gregory's podcast the other day. Did you listen to that? By chance? he was

[aaron_straker]:

I didn't and I didn't see that he was on that.

[bryan_boorstein]:

Yeah. So he was talking about electrolyz mostly,

[aaron_straker]:

Mhm.

[bryan_boorstein]:

but um, but uh he, uh he. what was he? he was saying? Um, he was saying that a telltale sign that you're not getting enough sodium is that you cramp like cramp at all

[aaron_straker]:

Oh yeah,

[bryan_boorstein]:

in any way, and I cramp almost every day. Like literally, I, I, I cramp, probably in my calf or my foot, Uh, every night while I sleep. probably one time and it's It's not like an awful one. Like I, I stand up and it goes away, But you know you have to apply pressure in a certain way, so it kind of dissipates

[aaron_straker]:

Mhm.

[bryan_boorstein]:

So I have to like you know, do that for like ten seconds and then it goes away. Um, so that probably happens like you know, once a day, and then occasionally I'll have another one, just like at random points throughout the day, and I'm already having all the sodium, so it makes me question like, Is there like an upper limit here like a, and from at seven to eight thousand right now? That seems to be within range of okay, Um, but I don't like sweat a lot. I don't sweat when I train, I don't sweat when I walk. I don't really do cardio. Um, so what do you have any thoughts on that?

[aaron_straker]:

It is probably something else, so that I I agree with with what Rob said Generally when people are cramping, it's a. it's an electroly Uh issue. It could be that something else you are doing or something you're taking with them. It's

[bryan_boorstein]:

Mhm.

[aaron_straker]:

not getting um assimilated properly or it could be injury specific too. For example, I will, very. It's very, very rare. I cramp. However, one, the, the the foot that I had my Achilles Achilles

[bryan_boorstein]:

Mhm.

[aaron_straker]:

surgery on will like if I move it in like the right kind of angle like a cramps. And that can be, And it's like Oh, and that's probably something, um, nerve related or something like that, But uh, it's probably not uh, sodium at that Ba.

[bryan_boorstein]:

Yeah, yeah, yeah,

[aaron_straker]:

At that rate, I, I don't know what. like an upper limit would be. I think it's it would be hard to put a number out there because based on like again, someone who's sweating a lot, like like Brian. And you know, back when we were doing cross fit, you know, and working out stupid long. And you know, I mean, I'd say we could probably been taking twelve, fourteen grams per day

[bryan_boorstein]:

dud. I don't know if I had any sodium like I don't. I mean, I never added

[aaron_straker]:

than those days,

[bryan_boorstein]:

salt to anything. I just ate food and like whatever was there was there. But like I didn't know or even think about that

[aaron_straker]:

exactly so that the upper limit is can probably be pretty high depending on what your lifestyle looks like. I do know, For a you know some people with with blood pressure right, I mean, fortunately, like blood pressure's easy. like you can get a. You can get a cuough off Amazon for like thirty forty bucks. You know that'll keep your readings to a wireless one. I think it's one of those things. if you're concerned about it. if you don't know what your numbers are like, just just run them. but in it's very . unlikely. if you do have um. If your, if your blood blood pressure is already fine, it is very unlikely that salt will move that much

[bryan_boorstein]:

right.

[aaron_straker]:

in either direction. It's

[bryan_boorstein]:

Yeah,

[aaron_straker]:

generally when people have already existing Uh, lifestyle factors contributing to the elevated blood pressure.

[bryan_boorstein]:

for sure, minesfte seventy five or something like that. So what is the risk of over diluoting? Essentially if you drink a lot of water, but then esentially. you need to have more sodium to to to dilute that water right, or to to make sure it's not too diluted.

[aaron_straker]:

I mean, the risk is death. To be completely honest.

[bryan_boorstein]:

right. Well, Yeah, yeah, but but but I guess like for me. Like, like again, I, I guess more looking at myself and why the the question comes to to light is one of the things you noted on my blood work, Um months ago when I, before I began my diet. When you looked at my blood work Is you would mention that there was that one kind of thing that setd out to you that maybe my body, my kid is, My kidneys. weren't Um, getting the the sodium or something, like I, I didn't show low sodium, but you, you had a a.

[aaron_straker]:

Th, like your, your electrolyes were were fine within you know, perfect range on your blood work. But some of the other Uh markers that were off were all are are all commonly linked to dehydration. I think is what it was.

[bryan_boorstein]:

Yeah, yeah, yeah. yeah. exactly. So that was when you told me that I should start taking sodium.

[aaron_straker]:

Mhm.

[bryan_boorstein]:

Um, And so I did like right at the beginning of the diet. Um, and I still drink a ton of water. So I'm just wondering like it's It's just interesting to me because because you drink more water that then probably means you need more salt

[aaron_straker]:

Yeah, cause some more will get flushed through the process

[bryan_boorstein]:

right right.

[aaron_straker]:

type of deal. Yeah, I mean I in the and this is a. This is a really good example or a scenario To like. I don't want to use the word treat by any means, but like um, follow the, the. Um, like the. I don't say characteristics, but like what you're presenting it with your body and physiology, as opposed to just like. um. uh, trying to like you know, Follow what the tests say.

[bryan_boorstein]:

Mhm.

[aaron_straker]:

Um. because like you're Are you thirsty or your lips Chpped, are you peing yellow? are you well? besides the cramping, the cramping might be something you want to chase down, but is there anything else like in your life or lifestyle or training that would uh, lead you to believe that you are dehydrated.

[bryan_boorstein]:

No, I never use lips stuff. Kim's always using it and I'm like, No, I don't need any co. Yeah,

[aaron_straker]:

Yeah, so I mean, it might be one of those things where your body just runs outside the like, generally acceptable bounds, right of of ph. Zology. I think that's one thing to really understand that you may be an outlier in certain things. For example, my blood glucose. my blood glucose runs really high. you know, Um. After like a crappy night of sleep, and especially if I'm like stressedful, the work thing like I'll pull pre diabetic numbers of of fasting blun glucose. Um, it's always been that way. It's whether I have. I can eat a thousand grams of carbs per day, or have fortygrams of carps per day, and it

[bryan_boorstein]:

wow, yeah,

[aaron_straker]:

doesn't budge. so it's one of those things. It's just like learning your body and then eventually through you know different education pathways and stuff. Understanding why some of these things may be outside that. for for you this might be something if you're really interested in it. Kind of following up with a doctor, Mean, hey, I cramp. you know kind of regularly. These are my, you know, e, g, f, R values for my kidneys on my recent labs Here, my sodium, like you have a lot of the information I take in eight grams of sodium per day. Like what do you think now? your g p's probably not going to have many answers for you and they're going to just write you a a referral to some specialist or something like that, And it might be uh, a dead end that my blood glucose stuff was a dead end with, you know, my G p really didn't know. Fuck all more than I did, which I kind of knew going into it, but he sent me to an enddo and then eventually the endo was like, Yeah, maybe you'll develop type one diabetes as an adult and your panker is just going to shit out and I was like, Oh sick. thanks Asle. So that was

[bryan_boorstein]:

right, right, right, right,

[aaron_straker]:

the. That was the end of that. Um, but it's one of those things like everyone will, M or start not, Will may exist as like an outlier in certain aspects, but um, I.

[bryan_boorstein]:

interesting.

[aaron_straker]:

What? I would? I recommend you continue increasing your studyudiumment? Take at sinceiity at like eight

[bryan_boorstein]:

No,

[aaron_straker]:

grams a day. Probably not. but it could be like. Is it always the same leg? Does it move around? Like? what else goes on?

[bryan_boorstein]:

no, it. I mean, it's pretty much just a foot or a calf and it changes it.

[aaron_straker]:

Is it the S? It changes? Okay. I mean, it could be something, Um, like tissue

[bryan_boorstein]:

Now it changes.

[aaron_straker]:

related, Marri? One's the last time you like mobilized or got a deep tissue or anything like that Done?

[bryan_boorstein]:

Yeah, not in my legs and years. I don't let them touch my my calves anymore. That should is so painful.

[aaron_straker]:

Really, it really is. Yeah, so it could be something related to that, but um y

[bryan_boorstein]:

Yeah, totally um. And then, what about potassium? So one of the things Rob Wolf said on that podcast with Rachel was that they used potassium to kill death row inmates because it cramps the heart into failure, which I, I feel like I've heard potassium chloride, I believe is is the the, the molecular, The the Ys, O. So I think that that makes sense, Um intuitively,

[aaron_straker]:

the tablets? Yeah, potassium H.

[bryan_boorstein]:

but I didn't know that And then he was like, Yeah, you really don't want to get too much Potassium. And so I was like. I wonder if I have five elements a day if I could kill myself. You know, which clearly clearly I can't. But, uh, but what? what? what do you know about potassium?

[aaron_straker]:

So the, the, the most interesting thing with potassium right is generally in like, uh, gator, aid the element near different electroly solutions. It's in a ratio with Um. sodium where sodium's going to be much higher, And our body has this mechanism, Uh, called the sodium potassium pump, so on either side of, I believe it's a cellular wall, but I'm not. don't quote me, too specifically there. there needs to be a certain concentration of sodium on one side to potassium on the other. In this mechanism of sodium potassium pump will kind of change the Um. The ratio Uh, through different mechanisms, Um, man, I think osmosis might be one. and then whatever the reverse of osmosis is where it's like the the moving from a low concentration to a high concentration with like an active transport mechanism. I'm really stretching my bounds of what I can remember on this, but uh, they do exist in that Um. bounce, and then the bodies. I mean, the body's so incredibly intelligent. it will rob and steel to create in. In you know, maintain that balance type of thing, so I do not know of anyone who's really ever taking like pure potassium type things. There may be some health condition that a doctor might prescribe you something for like a p. A, A sodium. Uh, I, sorry, the the potassum chloride right? Is that what it was? The tablet's there, but I did a little bit of looking before the the episode but it was like I found like reports like death at, like the you know, around eleven to twelve milligrams, but I wouldn't really recommend ever supplementing like straight potassium. Like bananas are a really really good. Uh source for potassium. as are sweet potatoes. Um, and then anything like an electrolyte solution is going to have it in that appropriate ratio to ensure you're not. You're probably not going to put yourself in any sort of like, um, uh, health risk type of deal.

[bryan_boorstein]:

Mhm? Yeah, it looks like in your notes here that you put twelve point five uh grams Is is more or less

[aaron_straker]:

Yeah,

[bryan_boorstein]:

the the amount to kill yourself? So I think the two hundred milligrams that I get from element should be just fine.

[aaron_straker]:

yeah, yeah, because I think it in element. It's got. like what? fifty or sixty like gra or milligrams of potassium for each, Uh,

[bryan_boorstein]:

Oh, is that what it is? Okay? Then it's two

[aaron_straker]:

or

[bryan_boorstein]:

hundred millms of magnesium and then its fifty

[aaron_straker]:

okay. Yeah,

[bryan_boorstein]:

sixty of potassium. I thought was the other way around.

[aaron_straker]:

y. it might be. I can't remember. The only

[bryan_boorstein]:

Okay,

[aaron_straker]:

thing I do remember specifically is it's like a a gram of sodium in each one.

[bryan_boorstein]:

Yeah, it's a gram. It's a grammari, then significantly last, magnesium and

[aaron_straker]:

Yeah,

[bryan_boorstein]:

potassium.

[aaron_straker]:

yeah,

[bryan_boorstein]:

You would have to have like a hundred elements to kill yourself, so that's

[aaron_straker]:

yeah, it would be a really interesting thing to like reach out to Element Di.

[bryan_boorstein]:

goodly

[aaron_straker]:

What is the tolerable upper limit for how many of these I can drink per day? Because that's the. that's the kind of. um. I mean H. I mean okay, so let me be clear. There is some element of risk there, but it's one of those things like I remember in high school Like I had a friend who would just drink gaitor as like, like as like a a beverage. And I mean each you know twenty ounce s scater aid. It's got like forty fifty grams of carbs in it and you'd have like four five per day and it's just like straight dextros. you know, Lu. So if you're just sitting on the couch like hanging out pound in gator aids, like you know, too, you can go through two three hundred grams of carbs just from sitting there drinking like

[bryan_boorstein]:

right,

[aaron_straker]:

you don't need that. So these drinks that taste really good. There's that kind of uh, you know, a little bit of a delicate balance Like, should I really just be drinking these all day long because don't get me wrong. They absolutely delicious. But there's a like a diminishing return of utility for for that type of deal.

[bryan_boorstein]:

Mhm, Mhm, For sure, Yeah, No, for sure. I just like. uh, yeah, I. I. I would say four is probably my number five on five on a big day, but uh, there's definitely like one around one or two around the workout and then one while I'm going for a walk, and then one pre dinner, So yeah, probably four and they're just like they're just so enjoyable. And, um, yeah, and I don't know. I guess I just I. I tell myself I need the sodium because I'm cramping. So maybe that's not true. Maybe it is true. Who really knows? You know?

[aaron_straker]:

Yeah,

[bryan_boorstein]:

Um, let's see. So you want to do this last thing. We could probably knock it down like five or six minutes.

[aaron_straker]:

yeah,

[bryan_boorstein]:

So I had a question on my recent story, where uh, a guy asked if my current routine is full body And if so, why, And it was an interesting question. Because it, it is full body. And and when I thought about the wise behind it, they're definitely more psychological than they are physiological. And what I mean by that is, Um, when I am doing a strength cycle, I kind of talked to this in the beginning. When I'm doing a streng cycle. There's so much focus and arousal that goes into you know, being able to brace and set up for like uh, back squats and heavy dead lifts and things like that that it takes a toll on you ologically to get up for those lifts. And I kind of feel like I need that day in between where I have none of that and I can just kind of like, uh, regain all all of that arousal that I need to be able to come in the next session and do it again. Uh, where I don't feel like kind of like again, like you talked about earlier with peretry training. You kind of don't even want that arousal. so I, I, I sit back and and am more of like a tight B. just kind of like lay low and like Okay When it's time to go to the gym, I go to the gym and I do my thing, and like I work my muscles, but I ne. I don't have to get excited about the sessions as much. Um. so that for me it's it's mostly psychological. Um, I think physiologically there's definitely the aspect of Mm, separating out your frequency for each lift. So like if you're going to lowb our back squat in a strength phase, you're probably going to want to do that two to three times a week because

[aaron_straker]:

Ssssss.

[bryan_boorstein]:

strength is a skill and you have to get kind of better at performing this movement. Um, same with, like you know, hip hinges and deadlesst and stuff like that, but but more so with like a back squaat like a deadlift isn't something you really can do multiple times a week. Like if you have a toughd love session you're probably not deadlifting again. Tiil the next week, which is why I have an arti ll on one day and a dead lift on the other day. Um, but for back squat like you can do that multiple times a week. Um, so being able to set up your training in a manner that optimizes your performance on the squat in subsequent sessions is important, too. Um. So that doesn't mean that you couldn't do a strength routine that has like a lower upper, lower upper lower upper type thing, and still be recovered for your squats. Um, But then for me personally, that just kind of goes back to the psychological arousal piece. Um, so I prefer my sessions are long. Um, I would say I spend two hours on each of these three days doing my strength sessions. Um, but I, I'd prefer that over one hour, six days week. in this case, so anyway, I thought it'd be cool to just kind of talk about some of our prior experiences with strength phases throughout our lives, and whether theyve tended to lean more towards full body or into a split of some sort. And if you have any thoughts or recollections that you want to share,

[aaron_straker]:

I at at this phase like in my like training career, I don't really know what I would prefer. Um, I generally, I think probably like an upper lower type thing I don't really love. like the full body training because T, especially here's a thing. if if I'm following a programmer and I have a coach. I'm just going to basically do what they say

[bryan_boorstein]:

Y,

[aaron_straker]:

if I'm doing it myself. Some of that Um, like decision fatigue. I think would would kind of get the best of me and I'd be well. how do I choose what doesn't get chosen Right, Type of deal. That's where the the full body gets difficult with me, because like if I'm doing like if I'm doing full body three days a week. Like how do I know where I cut what I'm doing? Like that training session might turn into two and a half hours, because my chest is kind of fresh and yeah, I, that would be hard for me.

[bryan_boorstein]:

will you have a predesigned program? I have five movements on each day that I do so clearly you can't hit the hole, but you can't hit every muscle group in five lifts,

[aaron_straker]:

Exactly.

[bryan_boorstein]:

So yeah, there are sacrifices to be made for sure.

[aaron_straker]:

Yeah, I don't know. I think for me I would probably still prefer that up or lower. Um, I agree with what you said. I don't think that I could be deadlifting multiple times per week, with squatting at least twice per week. I just don't think there's any way I could let's say, let's say subjectively I am recovered. I'm using a quotes. here. I think I would have a performance decrease like P. almost guaranteed type of deal. Um, this one's hard, I think for for me it's I don't feel as strongly opinionated because I, I've never been like a really good strength athlete type

[bryan_boorstein]:

Mhm,

[aaron_straker]:

thing. Have always been better at hypertrophy. You know, Even when I did train for for strength it was. I was never my. My progress was always kind of slow and and very um full of uh, like ebbs and flows, hills and valleys type of deal. So it it isn't something that I feel like overly overly opinionated on like I would. I mean, let's face it, Briin, and you wropete my strength programs for years, you know what I mean, and I

[bryan_boorstein]:

well,

[aaron_straker]:

just boed what you said.

[bryan_boorstein]:

you, you did a lot of um strength stuff after you stoped cross it. like after you left the gym you joined like a strength gym

[aaron_straker]:

Mhm.

[bryan_boorstein]:

and you were doing mostly strength to work for a year or two. Right like

[aaron_straker]:

Yeah,

[bryan_boorstein]:

even even when your only work wasn't included when it was more like powering focus. Or was it mostly O, Or was it a combo of both?

[aaron_straker]:

no, it was mostly like power lifting or like power building style stuff.

[bryan_boorstein]:

Yeah, so how was your? How is your split at that point?

[aaron_straker]:

so it' five days, um. it was mo, mostly upper lower. There might be some things that would get kind of um, like flop, you know, like we might do some like back extensions on like

[bryan_boorstein]:

Mhm,

[aaron_straker]:

an upper day just to help with, but they'd be like bodywight type stuff right just to get some like blood, blood and movement in their type of deal. Um, and then, like course, stability type stuff might be on lower body, so there was some like Um, blend, but generally was like four or five days per week, which I, I think with the strength work I would prefer it to be more days per week than less, just so I could Um distribute my total, like exertion of my

[bryan_boorstein]:

Mhming, Yeah, No, totally like. that's a completely viable way of doing it.

[aaron_straker]:

energy over more days than less days. I think

[bryan_boorstein]:

It's just looking at my history. I feel like I've always done strength cycles as full body three days a week, and I've just had such success with it. like every time I've done one. I've been surprised at how effective that was for me that I find myself struggling to want to veer away from that. So Anyway that that's my rationale. Um, How about when you were playing football and you said it was mostly like a strength program that you guys were doing. How many days a week were you training back then?

[aaron_straker]:

five days except in in in season. I think we only did like two days. Maybe,

[bryan_boorstein]:

Yeah,

[aaron_straker]:

um, but I mean, I don't know how viable I th. are. like practical. our high school training program was. I mean,

[bryan_boorstein]:

right,

[aaron_straker]:

we squatted three days per week. We would do. We had a. we had a back squat which was like a ten to two pyramid. We would front squat on Wednesdays and then on Fridays we would wide squat,

[bryan_boorstein]:

okay,

[aaron_straker]:

Um, which was

[bryan_boorstein]:

Sumo

[aaron_straker]:

ridiculous. Yeah,

[bryan_boorstein]:

doctors,

[aaron_straker]:

and yeah, And but we did dips every single day.

[bryan_boorstein]:

right, that's crazy. I remember

[aaron_straker]:

Um,

[bryan_boorstein]:

saying that.

[aaron_straker]:

yeah, and then we would have like a a ten to two pyramid like bench on Tuesday. Um, and that's about as far, but it was a lot of volume. Um, I mean, those were it was. you know, two hour sessions five days per week.

[bryan_boorstein]:

Yeah. interesting. Well, I think that there's definitely many ways to skin the cat. And if you end up, Are you still planning on using the the D. D. S. I P. Is that what it's called?

[aaron_straker]:

Yeah, so I think it's going to honestly come down to my mental bandwidth at that time. Um, because I have. I have to run the weeks. I think I still have at least like, probably six, five to six weeks on, like my My Gu protocol and then where I'm at at the end of the year, so if I have a little bit of mental bandwidth it's not getting completely like sucked up from work stuff. I may do the the d. d. S. I p, because I'm really interested and if I just need to show up like I'm just going to hire like one of my clients is a uh, um, super bad ass power lift coach. I'm just going to hire him and like do this.

[bryan_boorstein]:

Very cool?

[aaron_straker]:

My, these are my goals. Just

[bryan_boorstein]:

Yeah,

[aaron_straker]:

give me something type of deal. Yeah,

[bryan_boorstein]:

well, I kind of hope you use the D. Dsp, Justcause, I want to hear about it and see how, See what the structure of the program looks like. You know

[aaron_straker]:

yeah, I'm super excited like I just I don't know. it. kind of it it. those things like blend my loves of obviously training with like

[bryan_boorstein]:

right.

[aaron_straker]:

my. I, I mean you don't. you can't get away from like the nerding uh, tendencies and data, and um, a I type stuff, so I

[bryan_boorstein]:

Yeah,

[aaron_straker]:

do, really, uh, would like to play with that at some point.

[bryan_boorstein]:

cool, um, awesom. Well, I don't have anything else. Nothing else solid.

[aaron_straker]:

Yeah, it was a really really cool episode. Um, maybe we will do more of these. So if you guys like the the kind of data, I, sorry, research, round up, type of uh episodes, let us know dem myself or Brian on Inscram, as we're both most active, or you can comment on Youtube as well.

[bryan_boorstein]:

Yep.

[aaron_straker]:

And uh, I will make sure one of us gets back to you so that guys have a great rest of your Tuesday. Brian and I will talk to you next week.