[aaron_straker]: 0:25

yeah what's up guys happy tuesday welcome back to another episode of train prosper today brian and myself are joined by adam net in a minute i'm going to have adam introduce himself but a little bit of a background adam is one that brian and i have just corresponded with on instagram over like the last i think maybe

[bryan_boorstein]: 0:45

yeah

[aaron_straker]: 0:45

like year or so for me i'm not sure how long for brian and then i actually had the opportunity to lift with adam in his lift lab which we're going to talk about in ouple of minutes here when i was in ohio a few weeks back we thought it would be a great opportunity to have him on the podcast and just dig into a little bit more about what he does how he got into what he does and just have someone that we both respect and like on t p to talk about lifting weights a little bit so adam welcome to the show

[adam_neth]: 1:14

yeah thank you guys so much for having me

[aaron_straker]: 1:18

can you just

[bryan_boorstein]: 1:18

yeah

[aaron_straker]: 1:18

introduce the listeners a little bit to yourself and your background what you do

[adam_neth]: 1:24

yeah so i am twenty nine years old i live in date in ohio right now and i essentially started training when i was around eleven twelve years old essentially got into it for the aspect of sports performance so i did have a brother who's three years older than me he was involved in football power lifting an actually my dad was pretty big influence to i remember being seven eight years old and he was in the back yard posing doing body for life i'm not

[bryan_boorstein]: 2:00

yes

[adam_neth]: 2:00

sure if you guys remember that back in the

[bryan_boorstein]: 2:02

yeah

[adam_neth]: 2:02

in the

[bryan_boorstein]: 2:02

i

[adam_neth]: 2:02

nineties

[bryan_boorstein]: 2:02

did it

[adam_neth]: 2:03

but

[bryan_boorstein]: 2:03

eh

[adam_neth]: 2:04

yeah my dad had big influence on me and pretty much taught me how to bench squat dead lift um and he had started me with a program that was like pyramid styling so it was like doing sets of twelve ten eight six five four three two so it was a whole whole lot of volume so after i got into resistance training for sports performance i got into football and track in seventh and eighth grade had a fantastic

[bryan_boorstein]: 2:39

yeah

[adam_neth]: 2:39

trench conditioning coach in high school jason mc garen and he was huge roll model for me was doing a lot of like hang cleans actually got into cross fit around that time as well and that was when cross fit had their mascot puke i don't know if you

[bryan_boorstein]: 2:58

yeah

[adam_neth]: 2:59

guys remember poke but i think that whole thing went away when rabdomialysis became

[bryan_boorstein]: 3:05

m

[adam_neth]: 3:06

a norm in that sport and then i was very very fortunate to come across lane norton in high school as well so i had a ton of great influence in the very beginning of my lifting career i had graduated high school two thousand twelve went to capital university to get my bachelors and sports science and came across a couple of really good friends that were into natural body building as well um and then found around that time found matt ogs

[bryan_boorstein]: 3:37

oh

[adam_neth]: 3:37

three d m j which again had great influence on me ended up transferring to their college which was actually in and where i live now in dayton right state university and that's when i became a certified personal trainer at the age of nineteen and then competed the following year and two thousand fourteen at a ohio natural ohio body building association i stepped on stage like a hundred and fifty seven pounds i mean i was just

[bryan_boorstein]: 4:09

m

[adam_neth]: 4:10

so damn

[bryan_boorstein]: 4:10

hm

[adam_neth]: 4:10

skinny i was chasing

[bryan_boorstein]: 4:11

yah

[adam_neth]: 4:12

the shredded gluts

[bryan_boorstein]: 4:13

ah

[adam_neth]: 4:13

that was very popular back then in the early times of natural body building to me and then once i graduated college i moved down to cincinnati and i was a personal trainer for about five five and a half years at two different locations so one location was the j c c jewish community center actually and my boston i was really into power lifting so it was really cool to get his ideologies around lifting and training and then my the other jam i trained at was since three sixty fitness and it was a little bit more of that like functional f m s paul check stuff so that was pretty cool just to educate myself a little bit some of those things that i had absolutely no idea about and then started to get more into the education side around two thousand sixteen got into the renaszence periodization stuff where i was just using crazy amounts of volume we can get into that when we get into the programming aspect but then i think it was late two thousand eighteen two thousand nineteen i started to get into the one principles and that brings me to covid and once covid happened the world got super weir and i decided

[bryan_boorstein]: 5:37

oh

[adam_neth]: 5:37

i've always wanted to have a gym there's no better time than now so i actually started buying equipment on facebook marketplace storing it in my ah in my in my apartment actually three stories up so

[bryan_boorstein]: 5:51

yeah

[adam_neth]: 5:52

i found like a hundred and twenty pound dumb bells to a hundred pound dumb bells and had to carry them all up the

[bryan_boorstein]: 5:57

yeah

[adam_neth]: 5:57

stairs and had them just hang out in the hallways and what not but that pretty much just brings me to where i am here so yeah

[bryan_boorstein]: 6:08

sweet that's awesome dude i love that i want to dig into a couple of things real quick before we jump into

[aaron_straker]: 6:12

oh

[bryan_boorstein]: 6:13

updates just because it's relevant to what you just talked about but when you started training at eleven or twelve how many years was it then until

[aaron_straker]: 6:20

yeah

[bryan_boorstein]: 6:20

the point where you kind of hit

[adam_neth]: 6:22

yeah

[bryan_boorstein]: 6:22

puberty so to speak

[adam_neth]: 6:25

i would say from let's see from seventh grade going into eighth grade i think i gained around thirty

[bryan_boorstein]: 6:33

oh

[adam_neth]: 6:33

five forty pounds and

[bryan_boorstein]: 6:35

yeah

[adam_neth]: 6:35

like three months so i was probably like fourteen years old i started getting these crazy stretch

[bryan_boorstein]: 6:42

yeah

[adam_neth]: 6:42

marks around my chest all my quads and stuff so yeah

[bryan_boorstein]: 6:47

at's awesome so i'm guessing the first like two years you probably didn't notice much until your body hit that kind of like to stop strong induced growth stage and then everything just kind of blew up

[adam_neth]: 7:01

yeah yeah pretty much and doing that like the u d pyramid i had talked about doing like the twelve ten eight and so on i was doing that for or bench squat and dead lift and hang ling like three

[aaron_straker]: 7:14

oh

[adam_neth]: 7:15

times a week i mean it

[bryan_boorstein]: 7:16

yeah

[adam_neth]: 7:16

was just insane amounts of volume

[bryan_boorstein]: 7:21

yeah

[aaron_straker]: 7:22

i couldn't imagine doing

[bryan_boorstein]: 7:23

cool

[aaron_straker]: 7:23

that

[bryan_boorstein]: 7:23

that's

[aaron_straker]: 7:23

for

[bryan_boorstein]: 7:23

awesome well

[aaron_straker]: 7:24

for

[bryan_boorstein]: 7:24

that story

[aaron_straker]: 7:24

hankleins

[bryan_boorstein]: 7:24

kind of sorry i got a delay

[aaron_straker]: 7:27

go ahead brian

[bryan_boorstein]: 7:28

what was that raerokaybeah i was gonna say your your story is maybe like two years ahead of mine because i was a little later in puberty but it was kind of the same

[aaron_straker]: 7:36

oh

[bryan_boorstein]: 7:36

idea of trying started training round team didn't hit puberty until two years later and then kind of things started to manifest but i was just curious because those first two years pre puberty it felt like when i look when i look back at pictures like i thought things were happening but really nothing was happening i was just kind of lifting weights but i think either way it kind of helped set you up and gives you a base going forward so the other thing i wanted to address on that was the body for life as that is hilarious and i love that your dad was doing that because i i also did it it was in the late nineties when it was big and i was super inspired by bill phillips also aron i was thinking that would be somebody that i'd love to get on the podcast given that he had such an influence on me in the early days he lives in golden which is just up the road for me but anyways so anyway the body for life stuff was awesome and they also incorporated a lot of that kind of pyramid style training where it would be like twelve ten eight six and then usually a lot of the prescription was would be like like you go twelve ten six of a compound movement and then you would super set the set of six with an isolation movement for the same muscle group and so i used a lot of that like you know bench press twelve to eight six into dumbbell flies for ten to twelve or something like that and that was actually like the that was like how they would train a muscle group so it would just be like five sets twice a week or something like that so it was kind of evidence based before evidence based had it it's it's statement you know anyway that was interesting to me cool that your dad was into it

[aaron_straker]: 9:10

yeah so i think real quick we can jump into some updates adam what's been going on with like the last week for you anything to share

[adam_neth]: 9:19

not a whole lot i just wrapped up a seven week minnie cut so

[bryan_boorstein]: 9:25

yeah

[adam_neth]: 9:25

i went from

[aaron_straker]: 9:25

saw

[adam_neth]: 9:25

like

[aaron_straker]: 9:25

that

[adam_neth]: 9:26

one ightytwo to one seventy seven so i raly lose a whole lot but very much looking forward to getting back into a surplus us for sure

[aaron_straker]: 9:37

no

[adam_neth]: 9:38

other than that not a whole lot did some

[bryan_boorstein]: 9:41

m

[adam_neth]: 9:41

wood working over the weekend and some

[bryan_boorstein]: 9:43

yeah

[adam_neth]: 9:43

woods ting and

[bryan_boorstein]: 9:44

yeah

[adam_neth]: 9:44

selling some some wood so uh

[bryan_boorstein]: 9:46

ah

[adam_neth]: 9:47

yeah that's about it

[bryan_boorstein]: 9:48

so

[aaron_straker]: 9:48

interesting

[bryan_boorstein]: 9:49

manly

[aaron_straker]: 9:50

using some of those yeah functional muscle right there

[bryan_boorstein]: 9:53

yeah

[aaron_straker]: 9:53

real quick question about the mine cut with what was the purpose behind it was it just hey i'm a little bit out of practice

[bryan_boorstein]: 10:00

oh

[aaron_straker]: 10:00

just want run this or just take us through a little bit of the reasoning behind that

[adam_neth]: 10:06

a coupe different reasons one reason just to clean up

[aaron_straker]: 10:09

so

[adam_neth]: 10:09

a little bit before i go into a little bit more of a gaining phase over these

[aaron_straker]: 10:13

love

[adam_neth]: 10:13

next couple

[bryan_boorstein]: 10:14

yah

[adam_neth]: 10:14

of well might be more like a year look to compete

[bryan_boorstein]: 10:19

h

[aaron_straker]: 10:19

oh

[adam_neth]: 10:19

um in two thousand and twenty three but we'll see if i can actually add some mass to my legs or not and then also just it's been probably it's probably been two years since i've done like a dedicated deficit so

[aaron_straker]: 10:35

ah

[adam_neth]: 10:35

just kind of being able to push myself a little bit

[aaron_straker]: 10:39

yeah make sure make sure that the the old will power and

[adam_neth]: 10:42

m

[aaron_straker]: 10:42

that the wheels actually hit the pavement that the brain thinks they are sort of thing i get that for sure i find that much more so with me with

[bryan_boorstein]: 10:51

okay

[aaron_straker]: 10:51

like gaining as

[adam_neth]: 10:53

m

[aaron_straker]: 10:53

opposed to dieting like i find

[bryan_boorstein]: 10:54

yeah

[aaron_straker]: 10:54

dieting like quite

[bryan_boorstein]: 10:56

yeah

[aaron_straker]: 10:56

simple i enjoy the foods pretty much eat like that anyway it's the gaining where i have to like

[bryan_boorstein]: 11:01

yeah

[adam_neth]: 11:01

yeah

[aaron_straker]: 11:03

kind of

[bryan_boorstein]: 11:05

m

[aaron_straker]: 11:05

slightly stray away from like

[bryan_boorstein]: 11:07

oh

[aaron_straker]: 11:07

my principles around food just to get enough in or i'm just like fun i'm just not hungry and don't want to force it sort of thing so i get that but it's you said when when you're natural an yo've be doing it for a while and you want to put on you know especially like leg size whatever like you have to eat it's that's that's the cost of playing the game store thing so i get that brian

[adam_neth]: 11:31

yeah

[bryan_boorstein]: 11:31

yeah

[aaron_straker]: 11:32

sorry go ahead

[adam_neth]: 11:34

i definitely

[aaron_straker]: 11:34

oh

[adam_neth]: 11:35

have to push my food really high last year i was around like one ninety six and my carbohydrates were around seven hundred grams

[bryan_boorstein]: 11:44

oh

[adam_neth]: 11:44

and that is just like full time job in itself

[aaron_straker]: 11:47

ah

[adam_neth]: 11:47

getting that food down so i kind of wanted to just

[aaron_straker]: 11:49

yeah

[adam_neth]: 11:49

reinstate some appetite as well

[aaron_straker]: 11:52

i get that when you get when you get up there it's even with serial

[bryan_boorstein]: 11:56

oh

[aaron_straker]: 11:57

and stuff like that like it's still not

[bryan_boorstein]: 11:59

yeah

[aaron_straker]: 11:59

easy or fun at all

[adam_neth]: 12:03

yeah

[bryan_boorstein]: 12:03

adam

[adam_neth]: 12:03

it's definitely

[bryan_boorstein]: 12:04

what

[adam_neth]: 12:04

not

[aaron_straker]: 12:05

ah

[bryan_boorstein]: 12:06

what is your what's your did you say your body weight right now at

[aaron_straker]: 12:09

oh

[bryan_boorstein]: 12:09

the end of this mine cut

[adam_neth]: 12:11

yeah my average for last week was one seventy seven

[bryan_boorstein]: 12:17

and what was your competition weight the last time you competed and it was two thousand seventeen sixteen

[adam_neth]: 12:23

ah two thousand fourteen was my first and only natural show

[bryan_boorstein]: 12:28

okay

[adam_neth]: 12:29

and i competed at one fifty

[aaron_straker]: 12:30

oh

[adam_neth]: 12:31

seven

[bryan_boorstein]: 12:32

okay

[adam_neth]: 12:32

two thousand nineteen i did get like stage lean and did not compete but i was one sixty five so i did

[bryan_boorstein]: 12:41

okay

[adam_neth]: 12:41

put on some muscle between them

[bryan_boorstein]: 12:43

very cool very cool and do you think where you're at it one seventy seven now sets you up where you think you would need another ten pounds to go or where do you think you are in relation to that

[adam_neth]: 12:53

yeah i do think i would be in that one sixty five range for sure but after seeing pictures of alberto nuns

[bryan_boorstein]: 13:01

yeah

[adam_neth]: 13:02

i don't know i

[aaron_straker]: 13:02

yeah

[adam_neth]: 13:02

might need to go into the one fifty seven

[bryan_boorstein]: 13:06

yeah i mean when he looked to me he looked contest lean ten pounds ago and then he was like yep ten pounds ago i'm like man you are sucking nuts that is insane um but yeah i guess at those levels of the pro the pro status you just just have to get that pealed if you want to compete all

[adam_neth]: 13:27

yeah

[bryan_boorstein]: 13:27

right let me jump into up dates real quick here so last week when we spoke with jeremiah on the reverse dieting round table i mentioned that i had been sick and later that day i think it was if i didn't mention

[adam_neth]: 13:41

my

[bryan_boorstein]: 13:41

on the podcast i discovered that my sickness was in fact something called

[aaron_straker]: 13:45

yeah

[bryan_boorstein]: 13:45

hand foot and mouth disease

[aaron_straker]: 13:46

oh

[bryan_boorstein]: 13:47

which is like semi embarrassing just

[aaron_straker]: 13:49

oh

[bryan_boorstein]: 13:49

because it's like such

[aaron_straker]: 13:50

oh

[bryan_boorstein]: 13:50

children disease child disease and then the internet of course says many adults that get this show no symptoms so i was like great

[aaron_straker]: 13:59

yah

[bryan_boorstein]: 14:00

i'm one of the adults that they got and

[aaron_straker]: 14:02

yah

[bryan_boorstein]: 14:02

shows symptoms

[aaron_straker]: 14:03

yeah

[bryan_boorstein]: 14:04

but i guess i was lucky in the sense that it's hand foot and mouth disease and i got nothing on my hands or my feet which apparently is some of the worst stuff that people expert so they get like these blisters that they can't pick stuff up or walk or anything like that so i got none of that i just got all the mouth stuff which was also pretty miserable so i'm really glad that that is over and my body fought its way through um on top of that

[adam_neth]: 14:30

m

[bryan_boorstein]: 14:30

i am just as of yesterday finished my messocycle

[aaron_straker]: 14:33

yeah

[bryan_boorstein]: 14:34

in my my programming so i do nine to

[aaron_straker]: 14:37

yah

[bryan_boorstein]: 14:37

ten a microcycles and i did six

[aaron_straker]: 14:40

yeah

[bryan_boorstein]: 14:40

microcycles meaning i was training for somewhere between fifty four and sixty days um which if you were on a calendar week would be seven or eight weeks but about six michrocycles for me and i am in the process of entering what i call my

[aaron_straker]: 14:56

yeah

[bryan_boorstein]: 14:56

o week which is kind of just a

[aaron_straker]: 14:58

oh

[bryan_boorstein]: 14:58

week where it's like a de load but i'm kind of instituting new movements feeling the flow of what instituting these movements is going to have on on my cycle in general and this cell i actually

[aaron_straker]: 15:09

oh

[bryan_boorstein]: 15:09

have six new movements that i'm instituting

[aaron_straker]: 15:11

oh

[bryan_boorstein]: 15:12

so i'm doing a sissy squat instead of a lengthened

[aaron_straker]: 15:14

oh

[bryan_boorstein]: 15:15

overload leg extension i'm changing my iliac lower lap pull

[aaron_straker]: 15:19

ah

[bryan_boorstein]: 15:20

down to a bile well i'm just kind of at the point where the amount of time and mental energy that it takes to have to work hard on both

[aaron_straker]: 15:28

oh

[bryan_boorstein]: 15:28

arms i just want to have more bilateral stuff in there so that it's just less time commitment and energy then i'm changing my cable chest press to a cable chest fly and so my goal here is to day be able to use less weight and kind of emulate the pecdec machine the one where you grab the handles and kind of squeeze together you know bringing the the inner bicep across the chest so i have that set up pretty similarly with my cables in my gym i'm

[aaron_straker]: 16:00

yeah

[bryan_boorstein]: 16:00

putting in a low incline dumbbell bench press instead of the press around so because i'm changing the cable press to a fly i'm changing the press around to a dumb

[aaron_straker]: 16:11

oh

[bryan_boorstein]: 16:12

bell press so we're kind of making some even swaps there ing a b stands r d l i took r

[aaron_straker]: 16:17

oh

[bryan_boorstein]: 16:17

ls out completely in my last mess so i had no hip hinges except for the hip extension machine that was the first time i've done that in many years just wanted to to see how things went without an r d l variation in there and and i liked it honestly i feel like sometimes i let my ego get a hold of me with r d ls and so as i introduce r d ls back in i have this be stan ardea where i have no idea what weight i'm supposed to be using or any comparison metrics so i think i can keep ego out of that a little and then the last movement that i have not fully decided i want to swap in or not is something that maybe you guys have experience with so i wanted to ask you about it but it's kind of like so i know the rear delt doesn't use the rib cage the same way that the lads do so you wouldn't want to necessarily reach across the rib cage to lengthen the rear dealt but i have seen a lot of people using like i guess you would call it like a rear delt pull around where it's coming from like a higher angle almost like a wide grip lap pull down but it's kind of like cross body and then you almost do like a bow and arrow thing as you're coming down do you guys have any experience with that movement

[adam_neth]: 17:30

yeah i do not i've done something similar but i have not pulled the arm closer to myself i've kind of done it where it's like reaching around a little bit and then just keeping it in like that fly pattern

[aaron_straker]: 17:44

fly

[adam_neth]: 17:45

but i have not messed around with that

[bryan_boorstein]: 17:47

aaron

[aaron_straker]: 17:48

i have seen it and i remember when i saw him being oh that's interesting i'm going to try that and then i never did um

[bryan_boorstein]: 17:56

okay

[aaron_straker]: 17:56

so

[bryan_boorstein]: 17:56

okay

[aaron_straker]: 17:58

i kind of forgot

[bryan_boorstein]: 17:58

so

[aaron_straker]: 17:58

about it

[bryan_boorstein]: 18:00

yeah so i think i would like to try to institute it instead of that movement that you and i have discussed on prior podcast where i do like that kind of wide cable row where the elbows stay high you know dum

[aaron_straker]: 18:12

hm

[bryan_boorstein]: 18:12

you mentioned how you don't really like that feeling of having the elbows up you much more prefer to kind of have the elbow

[aaron_straker]: 18:18

yeah

[bryan_boorstein]: 18:18

tuck down a little bit what do you think about that adam do you do any of that like kind of i wouldn't a ninety degree position of the humorist but maybe it's more like seventy or sixty as opposed to that like thirty to forty five rear delt position

[adam_neth]: 18:33

yeah i feel like i get way better rear dealt contractions when i have my elbows a little lower

[bryan_boorstein]: 18:39

so what about for upper back though like if the goal is up or back do you feel like there's utility in having the elbows out wider or that doesn't seem to make much of a difference either

[adam_neth]: 18:48

for myself i've messed around with like upper back pull downs upper back roads and doing like a slightly wider grip tends to get me just more upper back in general but yeah

[bryan_boorstein]: 19:01

without having to manipulate that elbow position too much higher yeah

[adam_neth]: 19:06

yeah i tend to get some neck issues so i just try to find the ways that i can do movements without ing that to aggravate

[bryan_boorstein]: 19:18

hm yeah so the reason i'm asking these questions is because aaron and i had this discussion where he really talked about how he doesn't like having the elbows up he doesn't feel like it just feels crunchy on his shoulders or something along those lines so

[aaron_straker]: 19:31

oh

[bryan_boorstein]: 19:32

i talked about how you know limiting range of motion is an effective way where you don't try to get as much retraction when your

[aaron_straker]: 19:37

yeah

[bryan_boorstein]: 19:38

elbows are that high so that's been working well for me striker but but yeah i just i'm just kind of ready i think to swap that one out and try this this other thing so i think i want to try it by lateral first so i don't know if it's going to work with my with my

[adam_neth]: 19:54

yeah

[bryan_boorstein]: 19:55

rotate handles but i want to try to set them up cross cross pully and then do this kind of lengthened cross body pull thing but if the the bilateral version doesn't work then i'll swop to that single arm version that i

[aaron_straker]: 20:09

oh

[bryan_boorstein]: 20:09

kind of reference in the beginning so anyway that's one that i'm going to play around with but always exciting to have new movement swaps coming in even a little bit of variation can make a big difference psychologically so that it's where i'm at with things and uh yeah let's pop it over to you strike or what's up with your with your up dates

[aaron_straker]: 20:28

fore i give my short update i've really wanted to just briefly mention that m how prepared are you for the incoming dams of the b stance ard i feel like that is a movement that

[bryan_boorstein]: 20:39

yea

[aaron_straker]: 20:40

just a blitter it's people and it's like it's very unassuming and then like a day later you're like what the fuck happened

[bryan_boorstein]: 20:49

yeah so i am i have tried it now the last two weeks different variations because i'm trying to decide what variation i want to use in my program so the first week i try it with cables literally holding like a d handle in each hand and doing it that way and it was fine the problem i have with cables is unless you have one of those unless you have the ability set yourself up directly above the cable it's always kind of pulling you forward and so you're always kind of pulling backwards which i feel like decreases stability like it does give you that sense of having like a really i stretch in your hamstring and it facilitates horizontal movement of the hips which i both like but force output just seems lower that way so i didn't end up enjoying the cable variation as much and and i tried trap bar which i do like but i haven't quite figured out exactly where to put my foot because the back of the trap bar kind of runs along the back of my foot as it goes up and down and then i did dumb bells yesterday each of these i just did one set and each time i got sore from from doing just one

[aaron_straker]: 21:55

yeah

[bryan_boorstein]: 21:55

set but

[aaron_straker]: 21:56

yeah

[bryan_boorstein]: 21:57

the dumb bells i think were my favorite the problem is my dumb bells only go up to a hundred and i was hit like set of ten with multiple r i r and one thing i don't do is to hip hinges over ten reps um so i am going to have to probably use the trap bar and just make the best of it but but regarding your question about soreness yeah i'm going a hundred percent start with one set and until

[aaron_straker]: 22:20

yeah

[bryan_boorstein]: 22:20

the soreness is like you know a six or seven or less the next day or two probably not ad a second set to one

[aaron_straker]: 22:30

yeah all right so for me not too much i am well i guess this is a lot i am testing a new diet

[bryan_boorstein]: 22:38

oh

[aaron_straker]: 22:39

for the next two weeks specifically

[bryan_boorstein]: 22:41

yeah

[aaron_straker]: 22:41

like anti amatory

[bryan_boorstein]: 22:43

yeah

[aaron_straker]: 22:43

um very very like low safe like low

[adam_neth]: 22:48

ye

[aaron_straker]: 22:49

low sensitivity really really safe diet

[bryan_boorstein]: 22:51

oh

[aaron_straker]: 22:51

for one and i have clients who come in i just have like a lot of issue and we need to like really pull things back just to get some relief drop inflammation and stuff so putting this together and running it myself for two weeks and it's throwing a rent and things obviously i have yesterday was my first day on

[bryan_boorstein]: 23:08

ah

[aaron_straker]: 23:08

it and first

[bryan_boorstein]: 23:09

oh

[aaron_straker]: 23:09

day training and i had to pull back my r r's which

[bryan_boorstein]: 23:12

oh

[aaron_straker]: 23:12

is admittedly very very difficult for me

[bryan_boorstein]: 23:14

oh

[aaron_straker]: 23:15

i can say that like okay aron like we're doing this like food has dropped from like thirty five hundred calories down to like twenty six ended up on yesterday we need to stop things at like two r r you know what i mean because i'm going to fall apart and like i'm in the set

[bryan_boorstein]: 23:32

oh

[aaron_straker]: 23:32

on on the

[bryan_boorstein]: 23:33

ah

[aaron_straker]: 23:33

leg press and like the next thing i know like i think i can i think i beat

[bryan_boorstein]: 23:36

ah

[aaron_straker]: 23:36

last week's reps and i just can't

[bryan_boorstein]: 23:38

yeah

[aaron_straker]: 23:38

keep myself to the two r r and i'm like if i'm if i'm gonna if i'm close to a p r i'm just going to and take it and and and i get kind of frustrated but i just can't stick to it in the in the in the heat of the he did the game um hm but the diet stuff

[bryan_boorstein]: 23:55

oh

[aaron_straker]: 23:55

is going okay we'll see how i feel that next week when we talk about it but i like one of the biggest things for me is like i like the coach from experience and i'm not going to put a client into something that i haven't personally done myself

[bryan_boorstein]: 24:08

oh

[aaron_straker]: 24:09

so this is me gaining that experience ah

[bryan_boorstein]: 24:14

awesome

[aaron_straker]: 24:15

that's about it i think

[bryan_boorstein]: 24:16

yes

[aaron_straker]: 24:18

yeah

[bryan_boorstein]: 24:19

we had a cool question come in i saw on our discussion

[aaron_straker]: 24:22

yeah

[bryan_boorstein]: 24:22

for next week about how you and i eat differently too

[aaron_straker]: 24:24

yeah

[bryan_boorstein]: 24:24

so this could be something fun to delvin to next week

[aaron_straker]: 24:28

yeah that one will be that one be good to talk

[bryan_boorstein]: 24:30

yeah

[aaron_straker]: 24:30

about yeah

[bryan_boorstein]: 24:32

cool well you're ready to jump into some some adam net discussion here

[aaron_straker]: 24:36

yeah let's do it

[bryan_boorstein]: 24:38

so m m well you want to take this aron

[aaron_straker]: 24:42

i

[bryan_boorstein]: 24:42

what direction

[aaron_straker]: 24:43

so i think adam you did you did a great job of getting us to pretty much here but one thing i think you kind of glossed over a little bit that i think we can dig into more is opening the lift lap so i think like it obviously like i said to the listeners i had the opportunity to go look there with you a couple weeks ago and it's just awesomely it's like super super well thought out it is like like a ten out of ten garage jim set up i just want just take us through the process of like opening it how you how you source

[adam_neth]: 25:14

m

[aaron_straker]: 25:14

things a little bit what your thought process was especially at a time when you opened it if i'm

[bryan_boorstein]: 25:19

yeah

[aaron_straker]: 25:20

correct was like kind of in the middle of the pandemic or around that time and just uncertainty and just take us through that

[adam_neth]: 25:28

yeah so i had mentioned i trained at two different gyms in cincinnati and the main gem i trained at really only had like um bells to a hundred a bar bell a poly system and a leg press so i had always been trying to get my boss to buy more equipment

[aaron_straker]: 25:47

oh

[adam_neth]: 25:47

especially as i got into the end one stuff i started to understand the utility of all of these different pieces of equipment so once covid hit they shut down the gyms for for ten weeks and luckily i was able to go to that gym and still train but i had a lot of time to think about things and the trajectory of my career uh and then i decided we lived in an apartment at the time and my wife and i and we essentially drove up into like the date an area even two hours away looking for different houses and what not long story

[aaron_straker]: 26:26

oh

[adam_neth]: 26:26

short we drove like randomly drove through this town tip city which is where the lift lab is and my wife had

[aaron_straker]: 26:34

oh

[adam_neth]: 26:35

couple of days later found the house on line and she went up and and

[aaron_straker]: 26:39

a

[adam_neth]: 26:39

and viewed it and she's like yeah this is the house we have to buy so we put an offer and i hadn't actually even seen the house before um just went with it and that's when i started to source some of the equipment through facebook market place and that's where i found just a plethora of deals i mean especially around the time that covid happened i hopped on it early enough that i found you know like for example eleven hundred pounds of dumb bells for five hundred dollars

[aaron_straker]: 27:11

yeah

[adam_neth]: 27:12

so that's less

[bryan_boorstein]: 27:12

yeah

[adam_neth]: 27:12

than fifty cents a pound

[bryan_boorstein]: 27:14

wow

[adam_neth]: 27:15

i got pretty

[aaron_straker]: 27:16

yeah

[adam_neth]: 27:16

fortunate in finding some of that

[aaron_straker]: 27:17

yeah

[adam_neth]: 27:17

stuff and then when we ended up moving up to the house i had all the measurements and what not so i found some apple on my phone and i made sure that i had the measurements and put in every piece of equipment that i wanted to buy and make sure it all fit in there and then of course just making sure that i found solution to saving space like the prime prodigy rack was a no brainer you know being able to do squats and have a cable system like pull down dip bar you know having duel pieces like the leg extension hampshire in curl but yeah i really wanted just to create a i still wanted to work with people in person but i didn't want to do the whole split shift thing where you're working you know five hours in the morning five hours in the evening it just lends itself to being burnt out pretty quickly and i had been struggling the last three years of training with that schedule so i really wanted to just have some sort of hybrid approach where i could take online clients and then work with people in person too

[aaron_straker]: 28:27

with that that you just brought up well because i know like i'll get questions on instagram and stuff and it's uh it'll be coming from like p ts who are like aron i want to transition into the online it's like how do you know how can i do it and something that

[adam_neth]: 28:42

m

[aaron_straker]: 28:42

i to be completely

[bryan_boorstein]: 28:43

oh

[aaron_straker]: 28:43

honest like i've never been in

[bryan_boorstein]: 28:45

okay

[aaron_straker]: 28:45

person p t i

[bryan_boorstein]: 28:46

oh

[aaron_straker]: 28:46

started on line and i don't know if i talked about this long podcast before but like the real reason i did that is i just used to have like horrible social anxiety um

[adam_neth]: 28:55

yeah

[aaron_straker]: 28:56

and

[adam_neth]: 28:56

m

[aaron_straker]: 28:56

only through striker nutrition co and the podcast really

[bryan_boorstein]: 28:59

oh

[aaron_straker]: 28:59

has has really helped me kind of

[bryan_boorstein]: 29:02

oh

[aaron_straker]: 29:03

be able to break out of it

[bryan_boorstein]: 29:04

oh

[aaron_straker]: 29:05

often

[adam_neth]: 29:05

yeah

[aaron_straker]: 29:05

it's still there um so i like i don't have an answer for you like i've never transitioned i just started online so for someone like yourself who is still doing both like how do you manage your schedule and stuff like if if you would you know share like with you know people that do you have all do you have i guess hybrid clients who are online and in person or just take us through how that business model is set up a little bit

[adam_neth]: 29:29

yeah i do have a few hybrid clients m they came from actually like the cincinnati area so they'll they'll drive up and do like a session with me once a month they have a new program for um talk through some some issues they might be dealing with but as far as the the hybrid approach i will say like the in person stuff the scheduling it becomes just such a nuisance

[bryan_boorstein]: 29:55

oh

[adam_neth]: 29:57

you know when you wake up at five a m you got a six am client your six am client cancels and then tries to get in later in the week i mean it can be a whole lot so i am going to try to actually transition this next year more into online and just have um in person just in the morning because i'm right now i'm still doing morning and evening about four days a week um and like i said it's just it's a lot to manage when your schedule is kind of at the mercy of other people's schedules

[aaron_straker]: 30:32

yeah yeah understood understood thanks for sharing that the one thing that i guess we'll ask you this and then we'll kind of continue on do you

[adam_neth]: 30:41

m

[aaron_straker]: 30:41

find how do you find that you schedule your like

[adam_neth]: 30:44

m

[aaron_straker]: 30:45

on mine clients are you someone who has like checking

[adam_neth]: 30:47

m

[aaron_straker]: 30:48

you can check in like monday through friday monday through saturday or is it like hey you check in monday tuesday

[bryan_boorstein]: 30:53

oh

[aaron_straker]: 30:53

how do you how do you set that up yourself

[adam_neth]: 30:56

so i have all my all my clients contact me through what's up but then i like to do just like really formal check ins so i'll have

[bryan_boorstein]: 31:05

yeah

[adam_neth]: 31:05

like hey your check ins on sunday i need by nine a m and then i just take that day to get back to them of course you know i know ship ship comes up ship happens so i try to be as flexible as possible with people

[bryan_boorstein]: 31:18

yeah

[adam_neth]: 31:18

but you know it's very hard especially with the in person clients because it doesn't allow my schedule to

[bryan_boorstein]: 31:26

it

[adam_neth]: 31:27

i have to i have to almost just have set time frames for people to check in

[aaron_straker]: 31:32

yeah that's that's what i do and that's what i would recommend for anyone listening do not run a very loose ship submit

[adam_neth]: 31:38

ye

[aaron_straker]: 31:38

a check in whenever you want to be able to play in your hours and stuff to get them adequate responses you want no when they're coming in for sure

[adam_neth]: 31:46

yeah

[aaron_straker]: 31:47

anything you want to add on that brian or any questions follow follow ups

[bryan_boorstein]: 31:51

no it was interesting yeah i think that that's awesome yeah the lift lab is is dope i hope one day that i get

[adam_neth]: 31:57

m

[bryan_boorstein]: 31:57

the opportunity to to train there and it would almost be a shame if you just went online and you didn't have that place

[aaron_straker]: 32:05

oh

[bryan_boorstein]: 32:05

as a place train people i mean it would be like a super dope just like home gym for yourself

[aaron_straker]: 32:09

yeah

[bryan_boorstein]: 32:09

but but it would be a shame if other people don't get the opportunity to use that as well

[adam_neth]: 32:15

yeah if you guys are ever in the area you got a place to train but

[bryan_boorstein]: 32:19

i don't

[adam_neth]: 32:19

yeah

[bryan_boorstein]: 32:19

know if

[adam_neth]: 32:20

my

[bryan_boorstein]: 32:20

adam

[adam_neth]: 32:20

my wife

[bryan_boorstein]: 32:20

disappeared

[adam_neth]: 32:20

actually

[bryan_boorstein]: 32:20

or not

[adam_neth]: 32:21

she trains in there as well so

[aaron_straker]: 32:26

oh good we were kind of like breaking up there a little bit i couldn't couldn't tell okay moving on so let's transition the conversation a little bit adam to like your approach is to programming right so i know um

[adam_neth]: 32:46

yeah

[aaron_straker]: 32:46

you know you briefly mentioned coming

[adam_neth]: 32:48

oh

[aaron_straker]: 32:48

up finding things like lay nor in then like mad o gus and three d m j and then r p and um

[adam_neth]: 32:55

m

[aaron_straker]: 32:56

and one which is really as you were as you were talking that i was like oh wow he got really lucky with really quality influences but i also think that that is also probably a bit of a testament to like your what's the word i'm looking for kind of like ability to sift through information because it's not like you probably just saw one you probably like saw like our three and you're like this one seems like the best to me and then through that like let's

[bryan_boorstein]: 33:24

m

[aaron_straker]: 33:24

just talk about because you are still you know of course brian and i are going to consider you pretty young especially to come through like those ranks or transitions of these different kind of not necessarily modalities but different factions of information and then like just how you kind of settled on your own philosophy towards training through all of these

[adam_neth]: 33:47

yeah so i would say i built the majority of my base through doing like the power hyper adaptive training the push pole legs training um and i did that pretty much for i would say like six plus years straight never changed a program never messed around with different exercises man it was literally just the same thing

[bryan_boorstein]: 34:12

oh

[adam_neth]: 34:13

i kind of had that mentality of just like work hard trained to failure

[aaron_straker]: 34:18

m

[bryan_boorstein]: 34:19

m

[adam_neth]: 34:19

you know just

[aaron_straker]: 34:20

m

[adam_neth]: 34:20

the toxic male trate thing you know your joints ache keep training

[bryan_boorstein]: 34:25

oh

[adam_neth]: 34:25

hard who cares nobody cares work harder type of thing so then when i got into the

[bryan_boorstein]: 34:31

oh

[adam_neth]: 34:32

renazence periodization stuff that was in like two thousand sixteen and if i'm remembering correctly i think that's when in one had started like twhousand sixteen two thousand seventeen do you guys remember

[aaron_straker]: 34:46

i think so here so i didn't get brian actually introduced me to end one in early went twenty twenty um and yeah i remember from things that i went back seeing that when they kind of cast and branched off from now when the whole forty thing fell aparant or whatever and there and

[adam_neth]: 35:08

ah

[aaron_straker]: 35:08

then he you know i don't want to say like re branded but started his own n n one i think ye

[adam_neth]: 35:15

yeah because i had seen austin current alex bush

[aaron_straker]: 35:21

yeah

[adam_neth]: 35:21

the physique development guys doing stuff with coach cassim and initially kind of just wrote it off just because i felt like you know my ego was in the way i felt like i knew i had the formula already you know and then once i got into the renaszence periodization

[bryan_boorstein]: 35:42

m

[adam_neth]: 35:42

stuff i mean i used crazy amounts of volume i don't know how i made it through any of those programs i looked back and i had like you know eight sets of dead lifts and just one day and then later in the week i'd have like five to eight sets of barbell squats i will say i had great results utilizing that and that was when i started to ramp my sets up across the mezocycle which i had never done that before so i think the i think i ran like the r p stuff for like twelve to eighteen months and i responded fairly well to it but i do just feel like it beat me up especially because around that time frame it was very

[bryan_boorstein]: 36:30

oh

[adam_neth]: 36:31

volume oriented did you guys ever do any of the renaissance periodization style programming

[aaron_straker]: 36:38

ah

[bryan_boorstein]: 36:38

yeah

[aaron_straker]: 36:39

not really so i mean through like twenty i want to say like through twenty six from like twenty twelve pretty

[bryan_boorstein]: 36:47

oh

[aaron_straker]: 36:48

much like twenty sixteen brian basically did and my programming um because i was a member at his gym and talk about you getting lucky with where your kind of sources come from so i did i basically just followed brian's whatever brian had us doing and then after that i kind of transitioned into like i

[adam_neth]: 37:07

oh

[aaron_straker]: 37:07

just got burned out on cross fit and was injured and you know then i went into olympic way lifting for a little bit and injured myself and had like a knee surgery that i couldn't come back to olympic weight lifting from so i was like i'll get into power lifting i can't do the dynamic movement yet i just need to do stuff slow started following

[bryan_boorstein]: 37:24

yeah

[aaron_straker]: 37:24

the more like the hybrid power lifting um stuff and then by the time i kind of had like burnt out on that

[bryan_boorstein]: 37:31

yeah yeah

[aaron_straker]: 37:32

i i just it never really appealed

[bryan_boorstein]: 37:35

yeah

[aaron_straker]: 37:35

to me sort of thing i kind of knew my body just couldn't handle that much any more and at the time i was just like de i've been so hurt the last four years i just want to be able to go to the gym again so i kind of was fortunate that i didn't get caught by that because i do not think i would have ben able to handle it to be completely honest

[bryan_boorstein]: 37:55

yeah

[adam_neth]: 37:56

yeah and that's what led

[bryan_boorstein]: 37:57

yeah

[adam_neth]: 37:58

me to

[bryan_boorstein]: 37:58

i

[adam_neth]: 37:58

end

[bryan_boorstein]: 37:58

am

[adam_neth]: 37:58

one was all of the injuries that i have accrued over the last twelve plus years of training so go ahead brian

[bryan_boorstein]: 38:13

yeah okay sorry i wasn't sure i have been having internet issues so i wasn't sure if you guys could hear or see me um yeah so i did come into the r p way of training right out of cross fit that kind of my introduction to evidence based training at that point was through like reviving n r p and the interesting thing about that is a i never went too crazy with the volume ramping i think i always you know the most i would do would be like move from two to five sets or maybe like three to six or something like that across the mess o cycle never up to eight but the interesting thing about that is that coming from the robust volume of ross fit uh that style of training from r p was actually less volume than what i was doing prior so for me i was looking at that and i was like wow this is really facilitatin recovery really well for me and so i responded really well to that like i remember the first like dr mike used to always talk about

[adam_neth]: 39:15

ye

[bryan_boorstein]: 39:17

how the de load can flush fatigue and help you realize the gains that you've made and i never fully brought into that until i went through like one or two messocycles volume ramping and i remember one day i was doing dumb bell floor press and i hit the hundreds for six and it was zero r r or seven something like that and and then i did my delodweek and i came back and you're starting the new messocycle at you know three or four r

[aaron_straker]: 39:44

oh

[bryan_boorstein]: 39:45

or whatever it is and so i did the

[aaron_straker]: 39:46

yah

[bryan_boorstein]: 39:46

hundreds and i hit six raps and i was like that was definitely

[aaron_straker]: 39:49

yah

[bryan_boorstein]: 39:50

a four r r like a week ago that was a zero r i r and now this is a four

[aaron_straker]: 39:55

yeah

[bryan_boorstein]: 39:55

r i um so that was like the first moment where i was like wow this whole managing fatigue thing is really really important and so yeah

[aaron_straker]: 40:04

yeah

[bryan_boorstein]: 40:05

that was my first experience with it but

[adam_neth]: 40:07

yes

[bryan_boorstein]: 40:07

one thing like currently that aaron and i always talk about in relation

[adam_neth]: 40:10

m

[bryan_boorstein]: 40:10

to the r p is how crazy it is

[adam_neth]: 40:13

oh

[bryan_boorstein]: 40:13

that you can take these really debilitating lengthened overload compound movements and not only increase the amount of sets you're doing each week but then also work closer to failure onset movement like it's not hard enough just to do two sets of hack

[aaron_straker]: 40:29

m

[bryan_boorstein]: 40:29

squat to two r i r but now we're going

[aaron_straker]: 40:31

yeah

[bryan_boorstein]: 40:31

to be doing five sets of

[aaron_straker]: 40:32

m

[bryan_boorstein]: 40:32

hack squat to zero r i r or something along those lines and like once you reach a point of

[aaron_straker]: 40:38

yeah

[bryan_boorstein]: 40:38

experience in your training

[adam_neth]: 40:40

yeah

[aaron_straker]: 40:41

yeah

[bryan_boorstein]: 40:42

you just you just can't do that like i don't know if i maybe this program is meant to target like your your

[aaron_straker]: 40:48

m

[bryan_boorstein]: 40:48

intermediate training that just can't go there but anybody that i know that has gone and taking a set of hack squat to zero r i r like you're not doing

[aaron_straker]: 40:57

yah

[bryan_boorstein]: 40:57

four more sets of that that's just it you're good

[aaron_straker]: 40:59

yah

[bryan_boorstein]: 40:59

you know

[aaron_straker]: 41:00

oh

[adam_neth]: 41:02

m

[bryan_boorstein]: 41:03

yes

[aaron_straker]: 41:04

so brian we i don't know how much adam got to that but i got very very little adam so i think i think you're just having some connectivity

[bryan_boorstein]: 41:13

okay

[aaron_straker]: 41:13

issues over there brian like three seconds snippets and then it would be quiet for like ten

[adam_neth]: 41:19

m

[aaron_straker]: 41:19

seconds and then another like two seconds snip and then it would be quiet for like ten seconds so we'll obviously

[bryan_boorstein]: 41:25

oh

[aaron_straker]: 41:25

leave it in because we have the audio recorded separately but adam and i don't have a clue that you just said

[bryan_boorstein]: 41:32

yeah all right i mean

[adam_neth]: 41:33

yeah

[bryan_boorstein]: 41:33

i'm about now or most

[adam_neth]: 41:34

i think you might have talked a little bit about how like you're you're starting it like a three r r four r r

[aaron_straker]: 41:41

yeah

[adam_neth]: 41:41

and then ramping your sets up across the mesa cycle

[aaron_straker]: 41:44

oh

[adam_neth]: 41:44

and then you training closer in proximity to failure

[aaron_straker]: 41:47

yeah

[adam_neth]: 41:47

so you're already

[aaron_straker]: 41:48

oh

[adam_neth]: 41:48

increasing your volume and then on top of that you're

[aaron_straker]: 41:51

yeah

[adam_neth]: 41:51

adding sets

[aaron_straker]: 41:52

okay

[adam_neth]: 41:52

so you get to the end of the program and it's like

[bryan_boorstein]: 41:55

m

[adam_neth]: 41:55

a truck ran over you and then you you actually do need to take a de load and maybe even extend

[aaron_straker]: 42:00

it

[adam_neth]: 42:00

that de load because it's so systemically fatiguing and i would tend to always get sick during my d loads which could have been from too much volume

[aaron_straker]: 42:12

yeah do you think and would you say irrespective of the time of the year you would get sick like even summer time spring et cetera et cetera and would

[adam_neth]: 42:21

ah

[aaron_straker]: 42:22

are you someone who would you say like experience is like season elegies or anything like that

[adam_neth]: 42:27

yeah

[bryan_boorstein]: 42:28

yes

[adam_neth]: 42:28

i think i'm also one of those higher stress individuals

[aaron_straker]: 42:32

okay

[adam_neth]: 42:33

which is why i have transitioned more of my training into lower volumes

[aaron_straker]: 42:39

hm

[adam_neth]: 42:39

just can't recover any more from higher volumes especially you know being

[bryan_boorstein]: 42:45

m

[adam_neth]: 42:46

fairly i'm not strong but fairly strong for my body weight

[aaron_straker]: 42:52

i would consider you strong you're not like power lift are strong but you don't train power lifters you know spspecificity i would say you're significantly stronger than the average individual who's in the gym let's put it that way um

[adam_neth]: 43:05

thank you

[aaron_straker]: 43:05

you're welcome one of the things that i thought you brought up was was really and the reason i wanted to get into it was like are you someone who's like frequently kind of experiencing getting you know alergyis different things like that because this is something that like so many people don't really pay enough attention to touch on like hey i'm always getting sick like right when i d loader or different things like that and it's probably the accumulating fatigue and stress and load that you're putting on your body um and just paying attention to these things a little bit more and one of the things it's that you know quite interesting as you're still you know you said you're twenty nine still kind of like quite young these things become more important as we really

[adam_neth]: 43:48

yes

[aaron_straker]: 43:48

as the replication of ourselves slow down and we just can't we can't recover from things as fast as we used to um so i think one thing that was you just brought up that would be great to kind of transition the conversation into now a little bit is like as you've come through these differ pieces and like you kind of found you discovered none through just being really beat up and realizing that this wasn't sustainable for you m shifting the conversation into like discussion of a lower vol us would you say you are now following or maybe prescribe for your for your client he like lower volumes in general than may be previously in the past or let's just open up the convert is there a little bit

[adam_neth]: 44:30

yeah i think it kind of depends upon the individuals you know if i have somebody who's been training for like a year i'm probably

[aaron_straker]: 44:38

yeah

[adam_neth]: 44:38

not going to be putting them on a lower volume program like myself just because you know they can't contract as efficiently they're not as strong and they just don't have as many miles on their joints as well they can't be quite as accurate with their execution as well

[aaron_straker]: 44:56

yeah

[adam_neth]: 44:57

so what i can get out of one set of r d ls somebody who is fairly new might need to maybe even three four sets of ls you know based on their strength level and then also if they are fairly new having some of those complex movements you know having them train with lower intensity and then they also have more time and more repetitions to become more efficient at that movement so they're like in graining that movement pattern more

[aaron_straker]: 45:28

yeah

[adam_neth]: 45:29

so i would say like my lower volume program tend to be more for my advanced individuals

[aaron_straker]: 45:35

yeah i would i agree everything you said there and i think that's something what as you become like more advanced or you know someone like you know in your forties or whatever we're being an intermediate or beginner was so far ago that like we can sometimes lose lose relativity to forget about right like when i remember for me like learning how to hip hinge properly took me like years and years and now like i've got it were like i'm pretty fucking good at hip hinging i can't really do like more than two sets of like a hard hip hinging movement or i'll be destroyed but you know and like twenty four could probably do like six sets and of those six sets i would say maybe thirty percent were like really quality per ormed well reps where like my specificity an execution was really really on point and in the beginning and when you're younger are i guess just like you said less miles you potentially unless you have like a really really good teacher or something like that you need a lot of those reps just to get enough you know of the movement execution it's just more opportunity to learn the move men well

[adam_neth]: 46:56

hm

[aaron_straker]: 46:56

what and that's i think like something that a lot of people kind of forget about um and then another thing that you touched on that that i want to kind of dig into a little bit more is like being able to contract the muscle like really really well and behaving like a good mind muscle connection to like hey i'm actually contracting where i want instead of just like like the example that comes to my mind is like the like the unilateral

[adam_neth]: 47:25

m

[aaron_straker]: 47:26

supported pull down sort thing um if you gave me that like ten years ago i would be like okay whatever i'm just like you know yanking this thing down and i could probably do like

[adam_neth]: 47:35

hm

[aaron_straker]: 47:36

six sets but now like like after two really good sets of it like i'm smoked and i'm like i don't think i can put together another productive kind of set but i think that comes with the years and the miles of just learning your body and and it's something i i just don't know if you can do that in six months into training or something like that what are our thoughts there

[bryan_boorstein]: 48:01

accuracy

[adam_neth]: 48:01

yeah and i would say that i can attribute in one to opening my eyes around that you know when i would do a pull down i would just yank on it if i was in a split squat i'm just going up and down you know i'm not thinking about

[aaron_straker]: 48:17

i don't

[adam_neth]: 48:17

the intent of pulling with my late or the intent of pushing with my quad so i think the whole bible mechanics and anatomy thing the first course i took through through in one was just an absolute game changer for me just understanding like what tissue i'm trying to target and then how to set myself up for that tissue that i'm trying to target so that was very valuable for me

[aaron_straker]: 48:45

yeah yeah that one was really really an eye opener for me um and then brian do you have anything to add on to that

[bryan_boorstein]: 48:56

i'm not sure what i missed but yeah i would say that accuracy would be like the main word i would use to kind of describe what happens as you become a bit more advanced is that you can you can send the stimulus exactly where you want it to be and the interesting thing about that is like you would think that just yanking on something and using more of your full body would be more fatiguing so these statements of like you know back in the day i could do six sets of r d ls or whatever it's like man that's crazy because you're probably using your low back and your gluts

[aaron_straker]: 49:29

oh

[bryan_boorstein]: 49:29

and you know your quads and like your you're creating more systemic fatigue doing it whereas now it's like you do two sets and your ham strings or your gluts whichever one you're really trying to target are like the region that receives your stimulus with is awesome but it's crazy that we were doing six sets where it was less effective but systemically it was more daunting does that make sense it's just kind of this weird economy

[adam_neth]: 49:56

yeah yeah i can

[bryan_boorstein]: 49:57

yeah

[adam_neth]: 49:57

actually attribute a lot of my so when i was doing the and excuse me when i was doing the renazence periodization stuff i told you guys i was doing like you know eight sets of dead lift and i wasn't getting

[aaron_straker]: 50:10

oh

[adam_neth]: 50:11

quite as sore as i am now even just doing one or two sets and then on top of that with the systemic fatigue so my my skin would actually break out really bad for for a couple of years and i could not figure out what it was until i got into the end one stuff and started dialing my volumes back and then my skin miraculously cleared up um

[bryan_boorstein]: 50:33

m

[adam_neth]: 50:33

so that was just a symptom of just creating too much systemic fatigue i think

[bryan_boorstein]: 50:38

at's very interesting yeah i feel it like for for sure i would say five years ago six years ago i wasn't even like aware of systemic fatigue like especially coming at the end of the cross fit days like it was just like up it's another day i just got to get up for it you know i didn't really actually think about this idea of you should probably be motivated and like excited about your sessions i was just stuck in this

[aaron_straker]: 50:59

m

[bryan_boorstein]: 51:00

recurring pattern of like funk i'm so beat up but another day got a train you know which is which is really interesting so one question i have that i'm always curious about with people that kind of have an influence of n one is m the use of the way i guess the way in which you prepare for your top set so to speak because i think there's kind of two similar but different ways

[aaron_straker]: 51:25

yeah

[bryan_boorstein]: 51:25

that you can do this like my preferred way usually is to cre as little fatigue as possible in getting up to the working weight meaning that like if i'm working up to say a set of six to eight it might go like ten or twelve reps with super light weight six raps with moderate weight three raps with heavier weight and then maybe a double at like a weight that's just below my working weight so none of those sets are actually hard and then i'm going to go to like a six to eight reps working set right than the way that i think and one usually incorporates this is to do something like an ascending r p e where it might go like six seven eight nine where each set is getting like a little bit more difficult um but what's essentially happening there is your yes you're getting some effective volume but you're also creating a little bit of fatigue that inevitably have repercussions on your performance on the top set and whether that matters i don't know because hypertrophy is forgiving and you know you just got to like train the tissue and all these things like i don't know that it matters necessary whether your top set is the heaviest top set you could do or if it's just hard and you're still at an r p nine but it's less load than it would have been if you would have taken a different approach in getting there does that make sense and how do you tend to implement or ramp upsets to your working weight yeah

[adam_neth]: 52:47

yeah i'm kind of like aaron where i have a hard time nowadays sticking to like a three r r two r i r m so i generally do not ramp up the end one style i typically do what you do so like if i'm doing a pendulum squat i might put a plate on do it for ten put two plates on do it first five three plates on do it for two three and a half for one and then work up to my my top set that's generally how i like to do it

[bryan_boorstein]: 53:18

yeah that's how that's how i prefer as well and i think that it gives you a cleaner more ability to be diagnostic in your assessment of your performance to because on the other way like the one way if you say end up increasing your load and oer reps in those earlier build up sets than maybe you match performance on your top set and in your mind you're like okay that's improvement because i improved these other sets but like is it really i don't know like i kind of like that cleaner diagnostic

[adam_neth]: 53:48

m

[bryan_boorstein]: 53:49

of like hey this is my set this is the one where i'm either improving or i'm not improving and i don't want any variables confusing that

[aaron_straker]: 53:56

some

[adam_neth]: 53:57

yeah and then also being able to kind of feel it out during those warm upsets where it's like i know i'm not going to top what i did last week i am just going to try to matt it or even if i drop a rap or two off i'd rather do that and still train really close in proximity to failure and then not get injured right

[bryan_boorstein]: 54:20

hm

[adam_neth]: 54:20

because that's something that's very important

[bryan_boorstein]: 54:22

oh

[adam_neth]: 54:22

to me given my hit we have so many injuries but if i'm warming up and i'm like yeah this is the day i'm going to take it and i can kind of kind of feel that during the warm upsets and then know that okay once i get up here i can decide if i'm going to add a little bit of load or if i'm going a be adding a repetition or two

[bryan_boorstein]: 54:43

do you usually take that like once you do that build up to your top set of pendulum is that usually just one top set or do you then have like a back off or like how much volume are you putting into these fatiguing compound movements

[adam_neth]: 54:55

right now i'm only doing two sets and it's generally like a six the first top sets like a six to ten and then the back off like a ten to fifteen

[aaron_straker]: 55:05

oh

[bryan_boorstein]: 55:06

i love that that's kind of my

[aaron_straker]: 55:08

i

[bryan_boorstein]: 55:08

my preferred approach as well do you take a different approach to that on like short overload isolation movements so when we're talking about like you know different row variations like that even an isolation movement but a short overload like less fatiguing movement like a row or a pull down things like a lateral raise a bicep curl stuff like that like are you doing more sets of those are you taking them closer to failure it's kind of the way that you think about the difference between these two types of movements

[adam_neth]: 55:34

yeah right now in the compound movements i'm leaving about one or i or if i feel really good and confident with it i'll take it all the way to zero but then on my isolated movements i'm definitely going to zero are and usually using somewhere between three and four sets on those based on how

[bryan_boorstein]: 55:57

oh

[adam_neth]: 55:57

the structure my my the rest of that day is but usually three sets for the isolated movements

[bryan_boorstein]: 56:05

i'm similar as well and how much general ball park volume

[aaron_straker]: 56:09

oh

[bryan_boorstein]: 56:09

are you doing for muscle group do you have certain muscle groups that need a lot more than certain need a lot less or are they all kind of in a ball park

[adam_neth]: 56:17

uh it's in a ball park i would say generally it's between like six and ten sets per muscle group like my back day is essentially four back exercises and only two direct lat movements excuse me to direct late so i'm doing the kneeling hammer strength row and just looking at the pictures i've taken in this many cut i feel like my lads have actually come up i haven't had that movement in my program il um and the just the lengthened overload and just being very accurate with it i feel like two sets is like all i need

[bryan_boorstein]: 57:00

yep co sign all that strike or any thoughts

[aaron_straker]: 57:03

i mean i really i agree with all of it it's i am like i don't remember if we talked about this in person or not adam but i am like a recovering high volume person

[bryan_boorstein]: 57:14

m

[aaron_straker]: 57:14

even like when you know

[bryan_boorstein]: 57:15

yeah

[aaron_straker]: 57:16

even when we were starting the podcast

[bryan_boorstein]: 57:17

yeah

[aaron_straker]: 57:17

and stuff when brian and i would talk and brian wild talk walmslike

[bryan_boorstein]: 57:20

yeah

[aaron_straker]: 57:20

i don't get it that's not enough work for

[bryan_boorstein]: 57:22

ye

[aaron_straker]: 57:22

me and like i was straight up just wrong

[bryan_boorstein]: 57:25

uh

[aaron_straker]: 57:27

um and

[bryan_boorstein]: 57:28

ah

[aaron_straker]: 57:28

and now i just

[adam_neth]: 57:29

m

[bryan_boorstein]: 57:29

oh

[aaron_straker]: 57:29

really kind of start to question like i'll even i'll go back and lie look at some old programs i wrote and stuff as i'm like you know looking for motivation for writing new ones and i'm just like i remember these training sessions but i don't remember how i was doing like four sets on ch exerciser like why i think i think a good part of it does come down to exercise selection to through that's one of the things that i would say and one has helped me the most with is just exercise

[adam_neth]: 57:57

a

[aaron_straker]: 57:58

selection and with

[adam_neth]: 58:00

my

[aaron_straker]: 58:00

that i feel like you're like the term that brian brought up accuracy right when you are more

[bryan_boorstein]: 58:06

yeah

[aaron_straker]: 58:06

accurate like you don't need as many shots when your accuracy goes up you know i think that's been a very very big one for me there

[adam_neth]: 58:17

yeah definitely especially understanding like what full ne flexion is how can you achieve that full

[aaron_straker]: 58:24

yeah

[adam_neth]: 58:24

ne flexion

[bryan_boorstein]: 58:25

oh

[adam_neth]: 58:26

how can you compliment it so you're not doing redundant exercise is that was huge for me i had absolutely no idea about any of that stuff and then as far as the resistance profile stuff that was very eye opening to me too and something that helps me be more accurate with my training because i know now like on the kneeling hammer strength row for example like i know okay this is lengthened overload so i have to be extra careful have extra attention when i'm in that fully stretched position because that's the range of motion that counts the most for this exercise

[bryan_boorstein]: 59:06

yeah i don't get to do that exercise i don't have access to a hammer one but so when you're standing next to it but you're stepped back that's more of like a line for the lumbar right and then when you're kneeling that's more of a line for the iliac

[adam_neth]: 59:22

yeah i think for myself it's kind of like iliac lumbar when i'm kneeling it's kind of in between it's not quite as iliac as i could get it with a cable

[bryan_boorstein]: 59:34

hm

[adam_neth]: 59:34

but you know in one will do the one where it's like standing stepped back i just had a hard time in terms of stabilizing that so

[bryan_boorstein]: 59:42

m

[adam_neth]: 59:42

i just transitioned with the angles ninety grip umneeling and it's far more stable for me

[bryan_boorstein]: 59:49

interesting cool i have a client that's a i'm trying to debate between which version of that i want to throw in there do you feel like what the kneeling one i'm sure it does but the the tension drops off a little more at the short position when you're lower down right when you're kneeling

[adam_neth]: 1:00:04

oh yeah i mean it's a pretty big drop off i mean i have i think i have five plates on there so it's

[aaron_straker]: 1:00:12

oh

[adam_neth]: 1:00:12

kind of a pain in the ass

[aaron_straker]: 1:00:14

ah ah

[adam_neth]: 1:00:15

to load it up

[bryan_boorstein]: 1:00:16

yeah

[adam_neth]: 1:00:16

but well worth it well worth it

[bryan_boorstein]: 1:00:19

ah now that's super cool i feel like i had something else to say on this topic and i kind of lost my train of thought if you have anything to add strait or i'm sure it'll come back to me

[aaron_straker]: 1:00:28

um the one thing that i thought would be it would be cool to touch on before we

[adam_neth]: 1:00:33

oh

[aaron_straker]: 1:00:33

um wrap up is like would how would you say that what your knowledge is like in the last year or so how is that translated into like your clients

[bryan_boorstein]: 1:00:44

my

[aaron_straker]: 1:00:44

and the quality of the programs for your clients

[adam_neth]: 1:00:49

yeah you know there's just so much nuance in this space right now so i think with this whole lengthened overload discussion it's made me

[aaron_straker]: 1:01:00

yeah

[adam_neth]: 1:01:00

definitely choose better exercises for my clients

[aaron_straker]: 1:01:04

yeah

[adam_neth]: 1:01:04

and then utilizing intensity techniques that kind of cross over into the principles you partial one one for threats stuff like that

[aaron_straker]: 1:01:14

oh

[adam_neth]: 1:01:15

but i feel like this past year for my clients um i would say again it's just a conglomeration of many things that i've learned over

[aaron_straker]: 1:01:26

ah

[adam_neth]: 1:01:26

the past decade plus but for myself i feel like i'm one of those people especially when i got into the end one stuff i started to over analyze over think um and you know the end one programming courses i dont know if you go took those but i spent like two three years like

[aaron_straker]: 1:01:46

m

[adam_neth]: 1:01:46

running in one programming on and off and then had kind of found myself going back to higher volumes and then lower volumes so for the past i'd say in this last year i have really just decided low volume is the way for me to go and keeping things extremely basic so that like i do know what is eliciting change i do know what might be causing pain yeah i just i honestly have kind of just stripped my programming back to basics just doing

[bryan_boorstein]: 1:02:21

m

[adam_neth]: 1:02:21

them

[aaron_straker]: 1:02:21

oh

[adam_neth]: 1:02:21

very very

[bryan_boorstein]: 1:02:22

m

[adam_neth]: 1:02:22

well

[bryan_boorstein]: 1:02:24

i think one of the the best things that's come out of this

[aaron_straker]: 1:02:27

oh

[bryan_boorstein]: 1:02:28

prioritization of movements that train long muscle lengths is that it's it's been it's almost like reduction of volume has become

[adam_neth]: 1:02:38

my

[bryan_boorstein]: 1:02:38

a necessity which makes training more time efficient

[aaron_straker]: 1:02:40

oh

[bryan_boorstein]: 1:02:41

so like all of these kind of things like okay we can we can choose movements that provide a higher stimulus yes they might have a high fatigue cost but like i'd still rather do like two sets of this movement than four

[aaron_straker]: 1:02:51

yeah

[bryan_boorstein]: 1:02:51

sets of this movement if we're

[aaron_straker]: 1:02:53

yeah

[bryan_boorstein]: 1:02:53

thinking that they're going to be a similar stimulus to fatigue cost right and so we can just become a little more efficient with our training and that's obviously carried over into our clients as well where like we probably don't need to have like becky from down the street doing like tons of dumbbell spider curls when she could do just like two sets of face away curls and like that good for the biceps

[aaron_straker]: 1:03:12

at

[bryan_boorstein]: 1:03:12

for the week you know um so

[aaron_straker]: 1:03:14

my

[bryan_boorstein]: 1:03:14

that's kind of like the one way that i really think it's it's enhanced the training experience across the board um and then the other question that selfishly i had for you was that i know you have that awesome leg extension machine at your place but do you do anything or do you even care about lengthening the rack fem like you do any sissy squats or body weight leg

[aaron_straker]: 1:03:35

m

[bryan_boorstein]: 1:03:35

extensions reverse nordic anything like that

[adam_neth]: 1:03:38

um so i have not messed around with the the sissy squat recently just due to my

[aaron_straker]: 1:03:48

oh

[adam_neth]: 1:03:48

my right knee

[aaron_straker]: 1:03:49

yeah

[adam_neth]: 1:03:49

gives me some issues so

[aaron_straker]: 1:03:52

oh

[adam_neth]: 1:03:52

i would i would say like right now my biggest focus is my ham strings like my ham strings are just i've torn both of my hamstrings three or four times i've had i joint this function and actually tore both of the labrums in my hips

[bryan_boorstein]: 1:04:08

oh oh

[adam_neth]: 1:04:09

so i have to be very careful with my lower body exercise

[bryan_boorstein]: 1:04:13

yeah

[adam_neth]: 1:04:13

selection so i would say like right now i don't know if you guys know who david gray rehab is um he i think he's in

[bryan_boorstein]: 1:04:23

oh

[adam_neth]: 1:04:23

like ireland or something but works alongside like athletes who have s i joint this function who have hamstring issues so a lot of my and i know we talked about like how to warm up for top sets but before i actually do my top sets i do quite a bit of like breath work trying to get my rib

[bryan_boorstein]: 1:04:43

m

[adam_neth]: 1:04:44

cage in a in the proper position because i think like my rib cage pelvis something is off and has has led me down the road of getting so many injuries so i tend to keep my exercises just very similar across all of my blocks until something gives me an is you and then i'll pull it out

[bryan_boorstein]: 1:05:06

yeah so your leg days are really just like kind of pendulum leg extension for quads and then hip hinge and leg curl for hamstrings

[adam_neth]: 1:05:15

yeah and actually had the hip hinge out for about eight weeks went on vacation and drove up to michigan for like five five and a half hours and then had

[bryan_boorstein]: 1:05:25

m

[adam_neth]: 1:05:25

like an impromptu

[bryan_boorstein]: 1:05:26

m

[adam_neth]: 1:05:26

session

[bryan_boorstein]: 1:05:26

a

[adam_neth]: 1:05:27

and

[bryan_boorstein]: 1:05:27

oh

[adam_neth]: 1:05:27

my i went out so i had to pull the the r d ls out and actually just put those back in yesterday just just one once set but yeah the majority of my movements are leg extension pendulum squat

[bryan_boorstein]: 1:05:41

oh

[adam_neth]: 1:05:41

hampsterang curl red now and i have split squad in there as well

[bryan_boorstein]: 1:05:47

yeah that's right you do not have a i just thought of this but you don't have a hip extension forty

[adam_neth]: 1:05:52

a

[bryan_boorstein]: 1:05:53

five degree or horizontal or anything like that

[adam_neth]: 1:05:55

no unfortunately not but i am blessed that i have a gym seven minutes away hybrid fitness and they have just awesome equipment great equipment so i'll use the forty five degree hip extension the adductor machine up there so i just have two leg days i have like a leg and a leg b i do one at the lift lab i do the other a hybrid

[bryan_boorstein]: 1:06:18

m

[adam_neth]: 1:06:18

so i can utilize those pieces of equipment that i definitely need

[bryan_boorstein]: 1:06:22

sweet that's awesome yeah i've found the forty five degree hip extension especially if you have like a good one where you can hold weight with arms outstretched just chef's kiss so

[adam_neth]: 1:06:33

what

[bryan_boorstein]: 1:06:33

good

[adam_neth]: 1:06:33

brand do you have for that

[bryan_boorstein]: 1:06:36

i bought the man i'm almost embarrassed to say this because i don't support the guy but i bought the bretcontraris one the b c lab her b c strength

[adam_neth]: 1:06:45

okay

[bryan_boorstein]: 1:06:45

yeah

[adam_neth]: 1:06:45

okay

[bryan_boorstein]: 1:06:46

but i really like it so it was that one was five hundred dollars and it adjust super high and then i actually used the prime wedges underneath it too to make it even higher but it's quite high so when i was debating getting it or not it was like okay the b c strength one is five hundred or the awesome atlantis

[aaron_straker]: 1:07:06

yah

[bryan_boorstein]: 1:07:06

one that cass has that adjusts both horizontally and vertically er for you know you can just it both ways that one was like a thousand dollars for the smaller version and then it's like twenty eight hundred for the big version that cass has but i don't know man like that extra five hundred dollars it was like definitely a debate in my mind because that one is so cool but at the end of the day i don't know if it's like doubly as cool

[adam_neth]: 1:07:28

yeah yeah and plus i think i inquired with atlantis about that the smaller one and they were like yeah for us to ship this it's going to be more than the actual unit there

[bryan_boorstein]: 1:07:42

m

[adam_neth]: 1:07:42

i think they're

[bryan_boorstein]: 1:07:42

well that's

[adam_neth]: 1:07:42

canadian

[bryan_boorstein]: 1:07:42

also

[adam_neth]: 1:07:43

based

[bryan_boorstein]: 1:07:44

yeah that would be definitely a deterrent as well because

[adam_neth]: 1:07:47

yeah

[bryan_boorstein]: 1:07:47

i feel like

[aaron_straker]: 1:07:47

yeah

[bryan_boorstein]: 1:07:47

for the b c strength one i think shipping was included like i just paid the five hundred books and then it arrived like four days later so i think it's a great one like it's super high it's super comfortable and i recommend it even though i don't support bret necessarily

[adam_neth]: 1:08:02

kay i'll have to definitely check into that because i had a six one but i just had the bottom thing for your heels do not like

[bryan_boorstein]: 1:08:12

hm

[adam_neth]: 1:08:12

that at all i definitely

[bryan_boorstein]: 1:08:13

hate

[adam_neth]: 1:08:13

like the

[bryan_boorstein]: 1:08:13

it

[adam_neth]: 1:08:13

ones that support your ankles

[aaron_straker]: 1:08:15

yeah

[adam_neth]: 1:08:15

more yea

[aaron_straker]: 1:08:15

yeah for sure

[bryan_boorstein]: 1:08:16

so i had the titan one prior which was the same idea where it just supported the heels and i felt so unsecure in it when i would have heavy load pulling me forward that i ended up buying they call it a ham east rap which is basically like an airplane seat belt and so i would strap that around my my legs as my heels are against the other thing and the only problem with that is that i didn't even think about this till cast pointed it out to me but when you have something strapped around your legs like that like a loop you're actually fighting

[aaron_straker]: 1:08:47

m

[bryan_boorstein]: 1:08:47

abduction the whole

[aaron_straker]: 1:08:48

yeah

[bryan_boorstein]: 1:08:48

time um which is not what you want us agital plane movement so i hadn't really thought about it like in the end i think it was fine like we're probably dealing with such small margins that it's not like that big of a deal but in pursuit of comfort and optimality it just made sense for me to get the one with the really solid secure calf pads on there

[aaron_straker]: 1:09:15

so i mean i guess we're i know we want to be respected of your time adam brian is there anything you want o add on to the back end of this one

[bryan_boorstein]: 1:09:23

no i think we're good i got to get kids to school

[aaron_straker]: 1:09:24

uh

[bryan_boorstein]: 1:09:25

so yeah we've had a

[adam_neth]: 1:09:26

yeah

[bryan_boorstein]: 1:09:26

good conversation

[aaron_straker]: 1:09:26

yeah

[bryan_boorstein]: 1:09:27

though i'm glad you mated on adam

[aaron_straker]: 1:09:28

yeah adam before we take off can you share with the listeners where they can find more about yourself what you do et cetera et cetera

[bryan_boorstein]: 1:09:37

yah

[adam_neth]: 1:09:37

yeah you guys can find me

[bryan_boorstein]: 1:09:39

yah

[adam_neth]: 1:09:39

on instagram my

[bryan_boorstein]: 1:09:40

oh

[adam_neth]: 1:09:40

handle is at adam net and that is n e t h and then i also have the aninstagram for the lift lab that's l i f t e lab

[aaron_straker]: 1:09:53

website anything

[bryan_boorstein]: 1:09:54

weep

[aaron_straker]: 1:09:54

like that

[adam_neth]: 1:09:56

uhwebsite just adam net dot com and then i started a podcast a couple o weeks ago the lift lounge

[aaron_straker]: 1:10:03

yeah

[adam_neth]: 1:10:04

so we'll be putting out some some some content in the next couple of weeks

[aaron_straker]: 1:10:08

fantastic

[bryan_boorstein]: 1:10:09

sick

[aaron_straker]: 1:10:09

i will make sure we link all of that in the show notes

[bryan_boorstein]: 1:10:15

yeah that's awesome i had no idea you started a podcast so that's super cool make sure you guys check that out and go to his instagram and check out his home gym the lift lab it's super dope

[aaron_straker]: 1:10:23

super dope as always adam thank you the it was a great conversation thank

[bryan_boorstein]: 1:10:27

okay

[aaron_straker]: 1:10:27

you for taking the time to speak with us guys who re out there listening brian and i will talk to you next week i think we are doing our monthly

[bryan_boorstein]: 1:10:35

yeah

[aaron_straker]: 1:10:35

instagram q and a

[bryan_boorstein]: 1:10:38

yep

[aaron_straker]: 1:10:39

yeah