Eat Train Prosper

May 2026 Instagram Q&A | ETP#216

Fri, 15 May 2026 10:00:00 -0400

Eat Train Prosper #216 is our May 2026 Instagram Q&A. We have 15 questions. Notable questions of likely interest are: a framework for peaking a physique for a photoshoot, Zone 2 cardio before resistance training producing better sessions (question mark), and how much of an effect on gains would being vegan/vegetarian have when done right?

A big thank you as always to all of you who provide us great questions for these episodes.

Timestamps:

00:10:04 - For DB Shoulder press, any advantage to the bench with a shorter back rest?

00:12:29 - What is the general framework to PEAK someone for a photo shoot?

00:20:18 - Having a hard time finding the literature on appropriate maintenance volume. Lifted 15 years and getting into BJJ at age 36. Want to maintain 3-4 lifts a week with 3 BJJ sessions

00:25:27 - I work in an office and don’t have time to cook eggs in the AM. What are some good breakfast options for meal 1?

00:28:33 - Thoughts on purely frontal plane adduction movements when programming for lats?

00:32:25 - What is the hardest part of moving back stateside for Aaron?

00:35:56 - Is Bulking and cutting really necessary? Seeing lots about recomp and no need to bulk…

00:40:25 - Loved the episode with blood test results! Have you guys looked at AM cortisol? How does stress impact eating and training and physique? How can you improve the impacts of stress?

00:46:20 - I know there is a threshold of hunger regulation around 7k steps per day, but is there another threshold? I often hear about marathoners gaining weight but then often see triathletes or Ironmen racers losing weight despite eating everything. Could it be genetic?

00:49:21 - I’ve been messing around with 6x/week torso/limbs split with 1 set to failure (6 sets per session). Seems to be making good strength gains, but wonder if 2x/week frequency (vs 3x per area) with higher volume per session would be better for hypertrophy? Thoughts?

00:54:10 - Been starting workouts with 20-30 min of Z2 before lifting and surprisingly feel I perform better, counter to what you always hear to do lifting THEN cardio. Have you ever tried this?

00:58:00 - Eric Trexler recently spoke on RP pod about how muscle gain on TRT can be underwhelming. Can you perhaps share your own experiences around these statements?

01:06:18 - Do you (Aaron) think you’d ever bring on an assistant coach?

01:08:42 - How much of an effect on gains would being vegan/vegetarian have when done right?

01:11:15 - Full time dad, work 50+ (hours), never done a show. What is the best way to mentally block out hunger noise?

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Pro Camp & April Recap | ETP#215

Fri, 08 May 2026 23:00:00 -0400

Eat Train Prosper 215 picks up after our longest hiatus ever while Aaron was transitioning back to living in the United States again. Episode 215 covers numerous insights from Bali Pro Camp 3 and an April recap of what we have been focused on during our recording hiatus.

Timestamps:

00:00 Welcome Back and Relocation Updates

02:15 Challenges Adjusting to New Environment

04:24 Settling into Salt Lake City

07:21 Weight Fluctuations and Training Adjustments

10:10 Insights on TRT and Body Composition

14:33 Training Progress and New Workout Strategies

18:02 Pro Camp Experience and Training with a Mr. Olympia

34:19 Strength Training Insights

38:23 Training Techniques and Strategies

42:01 Adapting Training Styles

47:30 Overcoming Mental Barriers

51:22 Reflections on the Bali Chapter

Training Series Resurrected: Lateral Delts | ETP#214

Thu, 02 Apr 2026 05:00:00 -0400

In ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is.

Covered in this dedicated lateral delts training episode:

Why the lateral delt deserves its own episode and what we missed in ETP#138
Aaron's favorite foundational cuing for lateral delt stimulation
Dumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raise
Cable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focus
Dedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands out
Short vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral delts

Timestamps:

00:00:00 Introduction and Updates

00:05:47 Transitioning from Bali: Reflections and Changes

00:09:46 Understanding the Challenges of Training Lateral Delts

00:11:44 Exploring Dumbbell Variations for Lateral Delts

00:17:26 Innovations in Lateral Raise Techniques

00:23:26 Short vs. Lengthened Movements for Lateral Delts

00:29:00 Eccentric Loading and Joint Integrity in Training

00:31:48 Mastering Lateral Raises: Techniques and Variations

00:39:09 The Power of Using Cables in Your Lateral Delt Training

00:54:24 Better and Worse Machines for Lateral Delt Development

01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts

How We Eat and Train While Traveling | ETP#213

Sat, 28 Mar 2026 05:00:00 -0400

In ETP#213 we get into the realities of training and eating while traveling, something both of us deal with regularly. We cover Bryan's recent training reflections, Aaron's gym experiences across Shanghai and Bangkok, and the techniques and equipment discoveries that came out of those sessions. We also get into how we structure training goals during travel blocks and, just as importantly, how we handle nutrition, from in-trip strategies to resetting your baseline when you get home.

Covered in this episode:

The real challenges of maintaining training quality while traveling
Bryan's reflections on his recent training and where things are headed
Aaron's training experience in Shanghai and Bangkok, gyms, culture, and observations
Training techniques and equipment worth exploring
How to think about training structure and goal-setting during travel
Nutrition strategies to stay on track when you're away from your routine
Adjusting to a new nutritional baseline post-travel

Timestamps:

00:00:00 Traveling and Training Challenges

00:12:45 Reflections on Bryan’s Recent Training

00:27:36 Aaron’s Shanghai and Bangkok Training Adventure

00:33:35 Exploring Training Techniques and Equipment

00:39:56 Training Structure and Goals

00:46:35 Nutrition Strategies During Travel

00:55:53 Adjusting to New Nutritional Baselines

March 2026 Q&A | ETP#212

Thu, 05 Mar 2026 05:00:00 -0500

In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.

On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.

Enjoy!

Timestamps:

00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test?

00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do?

00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet?

00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways?

00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR?

00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…

00:40:42 - Keep exercises the same or change them frequently? Why?

00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy?

00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think?

00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio.

00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?

01:01:55 - What is more important for body recomp, Macros or calories?

01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5’2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x.

Making a Case for Intuitive Hypertrophy Progression | ETP#211

Thu, 26 Feb 2026 05:00:00 -0500

In ETP 211, we dig into Bryan’s recent adventure into his intuitive training Bro Split, and whether ditching the logbook is a sign of experience or a terrible idea. We explore the argument between tracking vs “feeling”, break down the real nuances of progressive overload, and discuss why the stimulus derived might matter more than the absolute weight being used.

We also cover how this training strategy might shift depending on where you are in your journey, and why the answers to some of the biggest questions in training aren't as settled as the fitness industry likes to pretend.

Timestamps:
00:00 Introduction to Intuitive Training

02:58 Exploring the Bro Split and Recency Bias

06:00 Mental State and Training Frequency Challenges

09:00 Tracking Progress: Intuitive vs. Logbook

14:41 The Nuances of Progressive Overload

20:18 The Importance of Muscle Connection

26:06 Beginners vs. Advanced Training Strategies

29:49 Adjusting Weight for Optimal Progress

33:56 The Importance of Structure for Beginners

35:24 Seasonal Training Approaches

38:48 Transitioning from Tracking to Intuitive Training

42:31 The Role of Connection in Muscle Training

52:57 Exploring the Unknowns of Progressive Overload

The Impacts of Your Environment | ETP#210

Thu, 19 Feb 2026 23:00:00 -0500

Eat Train Prosper 210 is about your environment. And how your environment is either working for you or against you. This week we get into why willpower is largely a losing strategy and how a well-designed environment removes the need for it. We cover ambition contagion, the real cost of where you live and those around you. And why the gym you choose matters more than most people think. If you're constantly fighting yourself to stay consistent, changing your environment might be the actual variable to change the tide in your favor.

Timestamps:

00:00 Episode Introduction and Personal Updates

09:58 Impact of Environment on Personal Development

18:31 Optimizing Productivity Through Environment

19:01 The Role of Geography in Life Choices

30:27 The Impact of Environment on Goals

34:08 Household Challenges in Health and Fitness

45:03 Choosing the Right Gym for Success

55:33 Balancing Convenience and Motivation in Training

The TRT Episode | ETP#209

Wed, 11 Feb 2026 19:00:00 -0500

TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful.

In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all.

Timestamps:

00:00 Introduction to TRT Experiences

06:44 Symptom Management vs. Optimization Culture

12:41 Personal Decision Framework for TRT

30:25 Long-Term Commitment Concerns and Health Risks

36:19 Dependency on TRT and Its Implications

39:39 Concerns About Supply Chain and Access

41:28 Navigating the TRT Landscape

49:34 Physical Changes and Expectations vs. Reality

55:24 Managing Estrogen Levels

57:42 Fertility Considerations with TRT

February 2026 Instagram Q&A | ETP#208

Mon, 09 Feb 2026 05:00:00 -0500

Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode!

Timestamps:

00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift?

00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection?

00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets?

00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain.

00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness?

00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts?

00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself?

00:26:51 - Is there a possibility of overtraining with cardio as well?

00:28:54 - Any update on Aaron’s move to the states?

00:32:54 - What do you think of having a calorie range with minimums for each macro?

00:34:39 - Who are some other people in the fitness space that you really like?

00:37:17 - Can you provide some good cues to take the traps out of delt movements?

00:38:53 - Do you like high or low reps with shoulder movements for clients?

00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic.

00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time.

00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year?

00:50:37 - Any upper back specific training principles? Lats seem to take over the majority of the time.

00:54:19 - How would you guys design a powerbuilding program?

00:57:29 - What’s a good swap for seated/lying leg curl to hit the short head of hams? Leg machines suck at my gym.

01:00:04 - When I do low-rep work, I sometimes don’t feel my muscles at all. People say the pump doesn’t matter if weight is being moved from A to B. What’s your take on this?

01:03:13 - How do you go about progressing a pyramid set strategy?

01:06:37 - I’ve plateaued on leg extensions (8 reps). Tried more sets, less sets and can’t seem to break thru. Should I try a higher rep range?

01:10:23 - Getting Pregnant, pregnancy, post-kids with children. What fitness and nutrition advice do you have?

The Training Volume Model | ETP#207

Tue, 27 Jan 2026 05:00:00 -0500

In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability.

Timestamps:

00:00 Introduction to Training Volume Needs

05:29 Updates on Training Regimens

19:58 Determining Training Volume: Key Factors

32:05 Understanding Muscle Group Volume Needs

47:06 The Importance of Enjoyment in Training

57:14 Specialty Cycles and Volume Management

In Favor of the Bro Split? | ETP#206

Tue, 13 Jan 2026 05:00:00 -0500

In ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time.

Timestamps:

00:00 Quick Personal Updates

09:58 Exploring the Bro Split vs. Higher Frequency Training

17:46 Long-Term Training Perspectives and Consistency

25:23 Structuring the Bro Split for Optimal Results

25:56 Optimizing the Bro Split

30:45 The Science of Training Frequency

35:58 Genetics and Long-Term Training

39:17 The Bro Split and Enhanced Lifters

42:18 Training Strategies in Bodybuilding

46:19 Personal Reflections on Approaches Over Time

December 2025 Instagram Q&A | ETP#205

Mon, 22 Dec 2025 05:00:00 -0500

Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026!

Timestamps:

00:00:00 - Celebrating Milestones and Gratitude

00:06:00 - Updates on Life and Training

00:09:18 - Mini cut training principles?

00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training?

00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!!

00:22:04 - What’s your guys’ favorite movement for each muscle group currently?

00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why?

00:31:39 - You also never program workouts with legs 3x/week. Why?

00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?”

00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it?

00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running.

00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research?

00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube)

00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure?

01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website?

01:05:46 - What strength number are you most proud of? As in, what lift and how heavy?

01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing them?

Reaching Your Goal Physique Without Tracking? | ETP#204

Tue, 16 Dec 2025 05:00:00 -0500

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey.

Timestamps:

00:00 Welcome Back and Updates

06:13 Travel Experiences and Cultural Insights

10:35 Personal Health Decisions: Starting TRT

18:53 Grand Opening of Undefeated Gym

24:34 Exciting New Opportunities in Bangkok

26:34 Episode Topic: Reaching Physique Goals Without Tracking?

28:44 The Role of Tracking in Nutrition

30:24 Habit Formation and Consistency in Nutrition

32:19 Portion Control vs. Tracking

34:20 The Body for Life Challenge and Its Impact

36:17 The Importance of Structure in Nutrition

38:11 Protein Intake and Long-Term Goals

39:05 Social Situations and Nutrition Challenges

40:51 Cultural Differences in Nutrition Awareness

42:36 The Balance of Nutrition and Training

44:22 Understanding Body Fat Percentages

46:41 Defining Long-Term Physique Goals

48:09 Ambition and Nutrition Control

50:16 The Impact of Weightlifting vs. Nutrition

52:00 The Importance of Training Intensity

54:41 Age and Its Impact on Nutrition Decisions

56:39 Personal Experiences and Long-Term Goals

Recovery Modalities: Underrated & Overhyped | ETP#203

Tue, 11 Nov 2025 05:00:00 -0500

In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.

Timestamps:

00:00 Introduction to Recovery Modalities

12:21 The Importance of Sleep and Nutrition

15:17 Sauna: Infrared vs Traditional

23:21 Cold Water Immersion and Ice Baths

30:22 Hot Baths and Steam Showers

35:37 Active Recovery and Recovery Runs

35:41 Active Recovery: Rethinking Recovery Methods

38:10 The Overrated Nature of Active Recovery

39:29 The Role of Movement in Recovery

40:48 Yoga: A Mixed Bag for Recovery

44:50 Compression Therapy: Benefits and Limitations

47:32 The Efficacy of Manual Therapy and Massage

53:18 Sleep Monitoring Devices: Are They Worth It?

01:00:19 Rest and Sedentarism: Finding Balance

01:03:03 Supplements: Overrated or Essential?

October 2025 Instagram Q&A | ETP#202

Tue, 28 Oct 2025 05:00:00 -0400

Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.

00:00:00 - Personal Updates

00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?

00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.

00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?

00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?

00:33:52 - Are you still updating the Evolved blog?

00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?

00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?

00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?

00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?

00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?

00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?

00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?

00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.

01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym?

01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately)

01:05:29 - How has the alternating lower/upper 3x/week been working for you?

01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately?

01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor?

01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range?

01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp?

Bryan & Aaron's September Updates | ETP#201

Tue, 21 Oct 2025 05:00:00 -0400

ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality.

Timestamps:

00:00 Welcome Back

02:43 Travel Adventures and Wedding Preparations

05:44 The Wedding Experience

08:26 Post-Wedding Reflections and Moving to Utah

11:15 House Hunting in Utah

13:40 Training and Gym Experiences

16:42 Health Updates and Future Plans

32:08 Optimizing Health and Longevity in Limited Time

36:10 The Five Buckets of Fitness

41:14 Creating a Balanced Training Program

46:38 The Importance of Enjoyment in Training

51:48 Personal Training Insights and Adjustments

Amateur to Pro: Aaron's Bodybuilding Season Experience | ETP#200

Tue, 23 Sep 2025 05:00:00 -0400

In milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions.

Timestamps:

00:00 Celebrating Milestones and Reflections

09:22 Aaron's Bodybuilding Journey

18:20 The Pro Show Experience

26:53 Insights on Gear and Training

42:30 Upcoming Life Changes and Future Plans

50:56 Reflections and Advice for the Future

Transitioning from the Bulk to the Cut | ETP#199

Tue, 09 Sep 2025 05:00:00 -0400

In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut.

Timestamps:

00:00 Transitioning from Bulk to Cut

12:12 Understanding the Psychological Transition

24:19 Timing and Strategy for Deficit

30:36 Setting Your Deficit Course

35:25 Achieving a Lean Look: Muscle vs. Body Fat

42:30 Training Adjustments During a Cut

49:13 Volume Reduction and Training Intensity

55:44 Common Pitfalls in Dieting and Cardio

Our Next 90 Days of Training Planned | ETP#198

Tue, 02 Sep 2025 05:00:00 -0400

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio.

Timestamps:

00:00 Introduction and Personal Updates

08:59 Training and Nutrition Plans

18:13 Preparing for the Pro Show

27:35 Post-Show Plans and Future Goals

31:28 Fertility Restoration and Personal Goals

33:19 Muscle Fiber Specific Training: The Beardsley Model

45:29 Balancing Training Approaches and Personal Goals

training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle

August 2025 Instagram Q&A | ETP#197

Tue, 26 Aug 2025 05:00:00 -0400

In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.

Timestamps:

00:00:00 - Personal Updates

00:05:38 - How deep should we go on a fly-type movement for the chest?

00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?

00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?

00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…

00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?

00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?

00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?

00:32:58 - How to approach single arm training when there is a strength discrepancy?

00:36:30 - What’s the obsession with Hyrox these days?

00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?

00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?

00:47:11 - Any hypertrophy benefits to doing reverse hypers?

00:48:33 - 2x vs 3x frequency? Is 3x really worth it?

00:49:46 - What’s your next experiment?

00:52:29 - Is Hybrid training just old school strength and conditioning?

00:54:48 - Can you discuss who might benefit from using a weight vest?

00:57:44 - What could I expect from maingaining?

01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.

01:02:49 - Can you explain the difference between the lateral raises and the Y raise?

01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?

01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?

01:12:26 - Electrolytes for those of us that train in a hot environment?

01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle?

WNBF Pro Connor St. Jean | ETP#196

Tue, 12 Aug 2025 05:00:00 -0400

In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans.

Timestamps:

00:00:00 Introduction to Connor St. Jean

00:03:01 Connor's Journey into Bodybuilding

00:05:51 Natural Bodybuilding Federations

00:08:59 Misconceptions About Natural Bodybuilding

00:11:54 The Evolution of Conditioning Standards

00:14:50 The Balance of Conditioning and Muscularity

00:17:41 Insights from Recent Competition Prep

00:20:40 Cardio and Training Strategies in Prep

00:23:32 Nutrition Strategies for Contest Prep

00:26:36 Final Thoughts on Natural Bodybuilding

00:33:29 Managing Volume and Fatigue in Bodybuilding

00:42:10 Caffeine and Stimulant Strategies During Prep

00:53:44 Post-Show Recovery and Future Plans

01:00:16 Improving Chest Development Through Better Pressing Mechanics

New IFBB Pro! + Blood Work Review | ETP#195

Tue, 05 Aug 2025 05:00:00 -0400

In ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome.

We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture.

We wrap with some honest reflection on chasing elite goals without losing sight of longevity.

Timestamps:

00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement

00:09:48 The Emotional Rollercoaster of Competition Day

00:20:23 The Art of Posing: Confidence and Technique

00:29:44 Blood Work Insights: Balancing Health and Lifestyle

00:31:01 Bryan’s Blood Work Review

00:31:08 Cholesterol and Cardiac Health Insights

00:35:00 Understanding Inflammation and CRP Levels

00:35:55 Blood Sugar and Insulin Resistance Concerns

00:39:01 Kidney Function and Creatine Impact

00:40:42 Thyroid Function and Hormonal Balance

00:43:42 Hormone Panel Analysis and Estradiol Levels

00:48:50 Complete Blood Count and Immune Function

00:51:13 Dietary Impact on Uric Acid and Kidney Health

00:53:46 Fatty Acids and Omega-3 Index

00:55:38 Vitamin Levels and Sun Exposure Effects

00:57:16 Aaron’s Blood Work Review

01:01:38 Reasons for Elevated Creatinine

01:05:26 Aaron’s Comically High Estradiol

Nutrition & Training for New Parents | ETP#194

Tue, 15 Jul 2025 05:00:00 -0400

In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood.

Timestamps:

00:00 Introduction and Updates

21:54 Navigating Changes as a New Parent

26:28 Navigating the Early Days of Parenthood

30:28 The Role of Fathers in Newborn Care

33:27 Meal Planning and Nutrition Post-Birth

43:27 Establishing a Morning Routine for Mental Health

47:26 Training and Recovery After Baby's Arrival

53:32 Navigating Sleep Patterns as New Parents

54:55 Understanding Minimum Effective Dose in Training

57:25 Adapting Training Approaches for Different Children

01:02:38 Transitioning to Home Workouts During COVID

01:08:49 The Importance of Family Time and Individuality

01:09:13 Setting Realistic Goals in Parenthood

01:15:32 Finding Balance and Perspective in New Parenthood

June 2025 Instagram Q&A | ETP#193

Tue, 01 Jul 2025 05:00:00 -0400

In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.

Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?
What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?
How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?
Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?
What are the differences between Paragon and Evolved, if any?
What are typical BF %’s for male & female when “toned” or “ripped”?
Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?
Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?
Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.
One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.
Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?
I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?
If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?
Curious about both your hydration, how many oz do you drink daily on avg?
How much does being in Zone 2 really matter? Going above it ruins the purpose?
Whatever happened to your Tongkat Ali experiment?
Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?
How much time do you spend in a week across all activities? What does the week look like?
Best ways to improve running form for lifters?
What running workout type moved the needle most for you?

Aaron Recaps His First Show Experience | ETP#192

Tue, 17 Jun 2025 05:00:00 -0400

In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution.

We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show.

Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months.

This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches.

Timestamps:

00:00 Introduction and Updates

12:50 Preparing for the Bodybuilding Competition

13:15 Nutrition and Depletion Phase

21:08 Tanning and Registration Experience

30:22 Final Preparations and Show Day

35:14 The Competition Experience

39:04 Reflections on Performance and Growth

42:47 Learning from the Experience

47:19 Post-Competition Insights

51:30 Looking Ahead to Future Competitions

Pre Steroid-Era Training Protocols - Part Two #ETP191

Tue, 03 Jun 2025 05:00:00 -0400

In Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad.

Episode Timestamps:

00:00 Introduction to Part 2

04:06 Bryan's Training Experiment: Full Body Approach

10:12 Aaron's Upcoming Show and Dieting Insights

16:08 Exploring Historical Training Styles

22:58 Rep Schemes and Training Volume

25:51 Failure, Effort, and Auto-Regulation in Training

33:58 Managing Fatigue: Different Approaches

36:46 Exploring Recovery and Progression Models

39:53 Understanding Linear Progression and Its Variants

43:38 The Evolution of Training Methods: From Volume to Isolation

48:24 The Impact of Historical Training Routines

51:40 The Nautilus Revolution in Strength Training

01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training

01:04:04 Reflections on the Golden Era of Bodybuilding

Pre Steroid-Era Training Protocols - Part One #ETP190

Tue, 27 May 2025 05:00:00 -0400

In part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week.

Timestamps:

00:00 Introduction to Pre-Steroid Era Training
12:07 The Evolution of Training Protocols
24:03 Understanding Full Body Training
30:32 The Role of Machines and Cables in Training
32:00 Evolution of Fitness Culture
35:57 Training Routines: Past vs Present
40:03 The Hard Truth About Full Body Training
45:02 Spotlight on Pre-Steroid Era Athletes
59:59 Diverse Training Approaches of Legends

Effective Meal Prep Strategies | ETP#189

Tue, 13 May 2025 05:00:00 -0400

In this episode, we dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut.

Timestamps:

00:00:00 Introduction to Effective Meal Prep Strategies
00:13:59 Understanding the Importance of Structure in Dieting
00:28:53 Balancing Time and Money in Meal Preparation
00:30:42 Realistic Meal Prep Strategies
00:33:24 Simplicity in Food Preparation
00:35:59 Bulk Cooking vs. Meal Prepping
00:38:33 Flexibility in Meal Planning
00:41:29 Navigating Family Meal Dynamics
00:45:29 Understanding Hunger and Satiety
00:55:10 Planning for Busy Schedules
00:59:46 Personal Reflections on Food Prep

Quality Volume | ETP#188

Tue, 06 May 2025 05:00:00 -0400

In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains.

Timestamps:
00:00 Introduction to Quality Volume
03:25 Personal Updates and Training Journeys
08:29 Defining Quality Volume
11:25 Transitioning Training Programs
15:07 Progressing Through Training Cycles
18:59 Soreness and Training Adaptations
21:27 Individual Variability in Training Volume
24:10 The Role of Frequency in Training
31:04 Conclusion and Key Takeaways
32:01 Understanding Volume and Frequency in Training
36:02 The Risks of Junk Volume and Injury
39:03 Managing Recovery and Training Volume
43:13 The Role of Burnout Exercises in Training
49:13 Transitioning Between Training Phases
53:02 Defining Junk Volume and Its Implications

April 2025 Instagram Q&A | ETP#187

Tue, 29 Apr 2025 05:00:00 -0400

It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.

Timestamps:

00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight?

00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???

00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?

00:16:49 - What should someone with extremely lagging forearms do?

00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?

00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?

00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes?

00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?

00:37:49 - What’s going on with the appetite decrease you mentioned?

00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?

00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is?

00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate?

00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.

00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance?

00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier?

01:01:18 - I don’t have any “lower lat” specific work in my program. Do I need to add one?

01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day?

01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?

01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this?

When is enough, enough? | ETP#186

Tue, 15 Apr 2025 05:00:00 -0400

In Episode 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things.

Timestamps:
00:00 Episode Introduction
01:40 Bryan and Aaron Updates
16:10 Navigating Intermediate to Advanced Training Goals
27:21 The Clarity of Goals in Fitness
28:20 The Pursuit of Leanness: A Double-Edged Sword
31:33 The Role of Social Motivation in Training
36:36 The Importance of Recovery and Injury Prevention
40:49 Exploring New Athletic Pursuits
44:46 The Bigger Picture: Health and Longevity
47:39 Finding Joy in Achievements and the Journey
49:45 Incorporating Variety for Lifelong Fitness

Glute Specialization 3x per Week | ETP#185

Tue, 08 Apr 2025 05:00:00 -0400

In episode 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy!

Timestamps:

00:00 Introduction to Glute Specialization

01:28 Bryan Personal Updates

10:38 Aaron Competition Prep Update

15:48 ChatGPT Attempt at Glute Specialization

27:31 Key Levers of Specialization

28:00 Exercise Order

29:28 Lengthened vs Shortened Exercises on Which Sessions

36:04 Proximity to Failure / Volume

45:31 Increasing Volume on Special Areas

51:32 Increasing Variation vs. Fewer Exercises

53:26 Putting It All Together: Creating Your Glute Specialization

Chest Specialization | ETP#184

Tue, 11 Mar 2025 05:00:00 -0400

In ETP184, Bryan presents a Masterclass on how to design a chest specialization phase, exploring the various considerations to take into account, and the current lack of depth in using AI for training programming. This episode emphasizes the importance of exercise order, volume, and frequency in optimizing for hypertrophy, intricacies of exercise selection, volume increases, and intensity techniques.

Timestamps:

00:00 Introduction to Chest Specialization Phase

03:54 Updates and Personal Progress

11:44 Exploring AI in Training Programs

18:32 Optimizing Chest Specialization: Key Levers

29:07 Frequency and Volume in Training

35:09 The Importance of Exercise Selection

42:00 Volume Increases and Specialization

46:06 Intensity Techniques in Training

49:18 Short Overload Movements in Specialization

51:25 Variation vs. Sets in Exercise Selection

54:37 Putting It All Together: Training Splits and Strategies

February 2025 Instagram Q&A | ETP#183

Tue, 04 Mar 2025 05:00:00 -0500

00:00:23 Who was the better CrossFitter? Bryan or Aaron?

00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age?

00:05:12 What’s your average maintenance diet look like? Can you walk through a typical grocery haul for a week.

00:11:32 What do you think about RFK?

00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein?

00:18:26 Aaron mentioned using the RP hypertrophy app. Any update?

00:20:42 What are differences between Paragon 5D physique and how a pro bodybuilder would train? No desire to stand on stage, but wanna optimize muscle mass.

00:26:12 Is behind the back cable lateral raise more anterior delt and the Y-Raise is more rear delt?

00:28:11 When training 4x/week, would you expect a difference in results from an UL split (each muscle 2x/week) versus a rotating PPL split if weekly volumes are equated?

00:32:37 I’ve been listening to your pod for awhile, and finally starting my first official bulk in 10 years lifting at the same BW. Four months in, and I got stretch marks on my chest.

00:33:29 Opinion on Rucking for Zone 2 if an outdoor activity is desired but I don’t want to run?

00:34:52 What are your thoughts on flywheel training for hypertrophy?

00:36:09 What are some good general fitness milestones to test progress?

00:39:40 For Aaron. Give us a FULL update on your training and how you’re feeling and growing. You wanting more? Have your goals/dreams changed? YOU LITERALLY LOOK LIKE AN ACTION FIGURE!

00:46:26 I’m lifting 5x per week and running 3x per week preparing for this half marathon. Do you think it’s possible to gain muscle during this period?

00:49:24 If you wanted to have higher calories on training days, how low would you go on the low days?

00:52:51 What is the most common question that you find yourself answering with clients?

00:54:43 Should natty lifters train differently than enhanced?

00:56:59 For building muscle do you think it’s as optimal training in the mornings as in the afternoon or evening?

00:58:54 When lifting is your grip meant to be comfortable or as hard as possible?

01:00:24 Minimum recommendations for fruits/vegetables per meal/day if trying to reduce food volume?

01:02:57 How to design a chest specialization phase?

01:04:07 Potential reasons for high SHBG?

01:06:48 Cardio and lifting. Can they be done on the same day?

01:09:07 If Bryan was training for max hypertrophy, could he get better results in a commercial gym?

01:10:30 In a deficit, if you are not expecting to gain muscle and the goal is to maintain, should you modify training to be lower volume and/or lower frequency?

Bridging Mental Health & Fitness | ETP#182

Tue, 25 Feb 2025 05:00:00 -0500

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants.

Timestamps:

00:00 Episode Introduction and Updates

12:26 Personal Experiences with Movement and Mental Health

21:05 The Connection Between Movement and Mental Well-being

27:36 The Efficacy of Movement in Mental Health

30:40 Evolutionary Perspectives on Daily Movement

34:45 Daily Movement as a Lifestyle Requirement

39:48 The Psychological Impact of Exercise

45:00 Dopamine and the Reward System in Exercise

55:18 Cognitive Benefits of Exercise

56:58 Conclusion and Future Discussions

Cheat Meals vs Free Meals | ETP#181

Tue, 11 Feb 2025 05:00:00 -0500

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies.

Timestamps:
00:00 Intro & Personal Updates

10:39 Defining Cheat Meals and Free Meals

15:55 Nutritional Periodization: Maintenance Phase

27:30 Nutritional Periodization: Build Phase

31:46 Navigating Food Choices in a Caloric Surplus

38:23 Nutritional Periodization: Deficit Phase

48:42 Balancing Exercise and Nutrition

57:03 Final Note On Timing Meals

January 2025 Instagram Q&A | ETP#180

Tue, 04 Feb 2025 05:00:00 -0500

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes.

Timestamps:

00:00 - Intro / Personal Updates

07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side?

14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do.

20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas?

26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards?

31:50 - Can I mix protein powder and creatine in the same shake?

33:09 - Ways to achieve fat loss with insulin resistance?

39:53 - If your goal is to get as muscular as possible, what would your split be?

47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much?

50:26 - Frequency for arm training?

55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine?

57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok?

Mind Pump and The Big 5 | ETP#179

Tue, 28 Jan 2025 05:00:00 -0500

In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it.

The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether traditional barbell movements are always the best choice. Ultimately, it’s all about individual variables—training evolves, and sometimes stepping outside the ‘big five’ is exactly what you need to keep progressing.

Timestamps:
00:00 Introduction to the Big Five and Mind Pump
04:56 Personal Updates and Injuries
09:39 Building the Undefeated Gym
14:38 Reflections on Work and Productivity
20:53 Discussion on the Big Five and Strength Standards
31:53 Choosing the Right Equipment for Training
34:16 The Barbell Bench Press: Pros and Cons
36:32 Deadlifts: Balancing Fatigue and Hypertrophy
38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy
44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?
49:29 Rowing Movements: Finding the Right Approach
56:14 The Big Five: When to Move Beyond Them

Resolutions, 75-Hard, Making Lasting Change | ETP#178

Tue, 14 Jan 2025 05:00:00 -0500

In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior.

We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological stuff like the sunk cost bias all make an appearance. We cover the positives of a high-energy lifestyle, why moving around after meals matters, and how to handle social situations without losing ground on your health goals.

Timestamps:
00:00 - New Year Reflections and Updates
11:14 - The 75 Hard Challenge: Pros and Cons
22:15 - Successful Change: Identity and Social Circles
26:19 - Habit Formation and Environmental Influence
32:53 - Controlling Your Environment for Healthier Choices
34:35 - The Challenge of Ultra-Processed Foods
36:36 - Understanding Sunken Cost Bias in Eating
38:56 - The Importance of Structure in Eating Habits
41:38 - High Energy Flux Lifestyle Explained
46:41 - Post-Meal Movement and Its Benefits
52:43 - Navigating Social Situations with New Goals
59:36 - Being Your New Self Around Friends and Family

December 2024 Instagram Q&A | ETP#177

Mon, 23 Dec 2024 05:00:00 -0500

The final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who’ve supported our ETP project for 4 YEARS NOW. Crazy.

Timestamps:

00:00 Introduction and Year-End Reflections

00:04:53 How much do you have to force progress and how much of it comes naturally?

00:09:42 How do you assess different weights on cable machines when traveling to different gyms for managing progressive overload?

00:12:20 What muscle group is the most painful to train? For me gotta be abs

00:14:50 Long Q about training same movements session to session or having an A session and a B session for a given muscle group.

00:16:51 What would be the best option for a pre-workout meal if I train as soon as I wake up at 5 AM?

00:19:58 How to start comeback from an 8-week layoff due to injury. How you’d recommend approaching getting back into again?

00:24:42 Favorite steps tracker?

00:27:57 Better to lose fat (10+ lbs) then gain muscle, or vice versa?

00:28:35 Have you tried keeping a straight face during a hard set?

00:30:31 My maintenance kcals seem low for size+activity. How would you address or try to increase?

00:32:48 What is your current opinion on whether you need a surplus to optimize muscle gain?

00:35:58 Ever dealt with an overweight client that was not an experienced lifter? How to handle?

00:38:40 Update on the chest press machine you bought? / we’re all the converging machines sold out?

00:43:53 I was wondering if arthritis is another reason for aches, how to tell, and is it common in the weight lifting community?

00:49:09 Do you think there are benefits of Oly lifts for genpop?

00:51:04 Is it better to use a BB for hip thrusts movements or are there good machines to use?

00:54:09 Favorite 45-degree hyper for a home gym?

00:57:03 Any thoughts on how AI will transform the health and fitness industry?

00:59:38 What are you most looking forward to in 2025?

01:01:17 Are farmers Carry’s important to add into training?

01:02:42 Tips to get back on track after two weeks of zero training and unhealthy eating?

01:05:35 Progressing easier w/ low volume - think it’s likely more growth or just less fatigue?

01:07:43 What do you think would be more effective….10 sets/wk at 2-3 RIR or 5 sets to failure and beyond?

01:09:24 Wearable tech. Do you currently use any? Thoughts on sleep technology like the eight sleep?

01:12:59 Can there be unintended consequences from the use of lifting straps?

01:15:04 Just curious if you are still being coached? By Jackson?

01:16:54 When is Undefeated opening?!

Identifying Your Goal and Achieving it | ETP#176

Tue, 17 Dec 2024 04:00:00 -0500

In this episode, we talk about the importance of identifying your underlying fitness or body composition goals, especially as the new year approaches. We explore common falsehoods promoted in the fitness industry, the challenges of navigating between bulking and cutting, and the significance of understanding your goals. The conversation emphasizes the need for structured approaches to goal setting and the psychological aspects of embarking on your journey.

Timestamps:
00:00:00 Introduction to Goal Setting
00:01:15 Aaron and Bryan Personal Updates
00:16:30 Understanding Goals and Misconceptions
00:30:16 Navigating the Build and Cut Cycle
00:34:26 Understanding Weight Loss Dynamics
00:41:23 The Balance of Strength and Hypertrophy Goals
00:50:46 Navigating Hybrid Athlete Training
01:01:11 Embracing Discomfort for Long-Term Gains

November 2024 Instagram Q&A | ETP#175

Tue, 26 Nov 2024 05:00:00 -0500

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes.

Timestamps:

00:00:29 Long question on soreness session to session and how to manipulate training.

00:04:51 Heart Rate Recovery is all the rage these days. How do you go about assessing this for yourself? I find it makes a huge difference in the HRR score depending on whether you move around or drink anything immediately after?

00:09:40 The abbreviated training is peaking my interest. Do you really believe this will work for most people with such low volumes? Does it change depending on your training age?

00:16:43 Back-off sets: What purpose do they serve, and when to use them?

00:22:21 Without getting too political, can you elaborate on your intention in posting the Adrian Chavez piece on chemicals in our food and environment?

00:30:10 What do you guys each usually do for your calf training / for clients?

00:35:28 What are your thoughts on deli meats or “smoked salmon.” Possibly carcinogenic?

00:39:32 What’s the biggest thing each of you have changed your mind on in the last 12 months?

00:42:47 Are you still on your hiatus from Cannabis? How is that going?

00:47:15 What is the best piece of home gym equipment for Zone 2?

00:52:52 Long question on finding and maintaining “maintenance” calories.

01:00:03 Do you train differently based on aches? My knees have recently started hurting.

01:06:37 If you had minimal equipment options for your home gym, what exercises/equipment would you choose for the back? Building a home gym without much money.

01:11:40 Is muscle memory the same if muscle is lost through an eating disorder?

The Truth About Effort | ETP#174

Tue, 19 Nov 2024 05:00:00 -0500

In this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you.

Timestamps:
00:00 Welcome Back and Personal Updates
02:51 Reflections on Family and Loss
05:46 Gym Experiences and Training Challenges
12:03 The Impact of Equipment on Training
14:54 Overselling Simplicity in Fitness
19:49 Effort vs. Volume in Training
25:54 Abbreviated Training and Personal Reflections
29:44 The Consistency of Training Approaches
36:39 The Importance of Progressive Overload
43:30 Navigating the Noise in Fitness
49:50 Understanding Volume and Frequency in Training
55:14 Morning Routines and Personal Reflections

Passion to Profession: Becoming a Coach | ETP#173

Tue, 05 Nov 2024 05:00:00 -0500

In episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far.

Timestamps:
00:00:00 - Introduction and Updates
00:12:33 - The Idea of Becoming a Coach
00:24:55 - Getting the ball rolling
00:36:20 - The Do or Die Moments
00:47:08 - Defining Success
00:55:27 - Notable Peaks or Accomplishments

October 2024 Q&A | ETP#172

Tue, 29 Oct 2024 05:00:00 -0400

It’s time for the Monthly Instagram Q&A. October 2024 edition. Notable questions our opinion on the volume and frequency recommendations, whether additional cardiovascular work can be beneficial to hypertrophy, and how to provide nutrition coaching for an entire 30 athlete football team. As always, a big thank you to the ETP community for providing us help on these episodes.

TIMESTAMPS:
00:00:36 - I haven’t been able to gain strength in a long time. Been training for 15 years. If I want to keep getting Hypertrophy, is my only option to go bonkers on volume?

00:11:06 - Opinion on Chris b and Paul C vol & frequency recommendations. For example, a 4 day UL split in 7-day period vs PPL over say a 10 day period. Assume that 4 days was the most you could do in a normal week.

00:17:10 - How did you get into biking? I never learned how to ride growing up but just taught myself and am ready to start getting competitive!

00:24:13 - What’s better…. Overshooting or undershooting RPE?

00:28:12 - Is the periodization model from N1 applicable for competitive Bodybuilders?

00:33:25 - What is Strakers plan to increase fertility for starting a family next year (or year after?)

00:35:55 - How do you think your training will change in your 60’s and 70’s?

00:41:33 - How to best ensure progress when you are using two different gyms with different types of equipment?

00:44:40 - How to handle machines/benches being taken at commercial gym and exercise sequencing? Substitute, change exercise order, or wait it out?

00:48:55 - What is a minimum and ideal amount of dietary fat to aim for?

00:52:23 - When trying for fat loss, is it important to track 3 macros? I know some coaches only track protein and calories?

00:56:07 - How to balance food diversity while also loving my same meals throughout the week?

00:57:33 - How to target erectors under load with progressive overload?

01:01:22 - Best meal 1-2 hours before cardio? Bryan’s and Aaron’s choice.

01:03:36 - Do you think improving cardiovascular health will help with hypertrophy? https://pubmed.ncbi.nlm.nih.gov/23912805/

01:07:10 - Are you guys taking on 1 on 1 clients?

01:08:46 - Hobbies outside of lifting?

01:10:46 - How would you design a program to achieve a Toes to Bar?

01:12:41 - How would you manage the nutrition of a full football team 35 players that really knows nothing about nutrition? There’s a huge room for improvement but how would you install this to this large team roster? Any ideas will be welcomed.

01:18:02 - Thoughts on more aggressive deficits? Get “in and out” mentality versus being more conservative?

365 Days to Your Best Physique | ETP#171

Tue, 22 Oct 2024 05:00:00 -0400

In episode 171, we propose the idea of spending an entire year dedicated to building your best physique possible (thus far.) We talk about intelligently structuring your training and nutrition phases, from building muscle to calorie deficits, and share some personal and professional anecdotes along the way. We cover key topics like dieting, maintenance, and setting realistic timelines for hitting these big physique goals. Additionally, we talk about the mental side of things, avoiding common planning pitfalls, and touch on smelling the roses a bit to really enjoy the results of all your hard work.

TIMESTAMPS:
00:00 Introduction and Updates
13:44 Theoretical Approaches to Outlining Your Year
17:27 Orchestrating the Build
28:07 Transitioning to the Caloric Deficit
29:53 Realistic Dieting Timelines
44:36 Making Maintenance Practical
51:04 Pausing to Enjoy the Fruits of Your Labor
54:59 Bonus - Calorie Cycling Thought Experiment

Recovery Strategies + Motivation | ETP#170

Tue, 08 Oct 2024 05:00:00 -0400

In episode 170, we chat about the connection between recovery and motivation in training. We provide updates on how our training is going, talk about different ways to measure recovery, and share some tips on using recovery tools. We highlight the importance of knowing your own stress triggers, the role of a positive mindset, and using methods like physical therapies and active recovery sessions. We wrap up by talking about how relaxation and how even laughter can play a positive role in keeping you motivated to train.

Timestamps
00:00 Introduction and Updates
15:47 Exploring Recovery Metrics
38:53 Subjective Factors in Recovery
51:02 Physical Therapy and Recovery Tools
51:50 Active Recovery Techniques
58:29 The Role of Relaxation in Recovery
01:04:45 Concluding Thoughts

September 2024 Instagram Q&A | ETP#169

Tue, 24 Sep 2024 05:00:00 -0400

It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!

Published research that was referenced in this episode:
https://pubmed.ncbi.nlm.nih.gov/36754062
https://pubmed.ncbi.nlm.nih.gov/34100789
https://pubmed.ncbi.nlm.nih.gov/36178597

Timestamps:
00:00:00 Intro & Updates
00:12:20 -What are your views on the cost/benefit of truly fighting for that final rep. Face contorting, bar speed slows or stops, and you have to grind 3-5 seconds just to complete the rep?
00:24:35 A fun experiment would be for Aaron to follow Bryan’s programming and Bryan to follow Aaron’s for a couple months.
00:28:42 How would you design a leg day for an intermediate hypertrophy client who only wants to train legs once per week and upper 3x per week?
00:31:38 Any interest in the new Voltra cable attachment Kas showed? Especially if they update resistance profiles. If you go to N1, can you compare it to the prime smart cam/torque arm in feel?
00:34:55 How do you combat overwhelm with all of the new content constantly coming out from the evidence based community? Specifically podcast and YouTube, it’s impossible to keep up.
00:39:35 How to assess training and nutrition when entering a new and more stressful stage of life. Started school again and weight shot up despite not changing training or food.
00:42:53 How many hours of cardio per day hits the threshold for endurance training?
00:45:35 Thoughts on influencers feeling healthier when eating food in Europe?
00:52:05 Does downhill running/walking have any benefits?
00:53:03 Thoughts on Peter Attia’s “David Protein” Bars.
00:56:02 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?
00:58:20 If you stopped tracking macros, what would your diet framework be?
01:01:42 Do spikes in blood sugar in non-diabetics cause skin or health issues?
01:03:40 How would you approach workout design for an elite swimmer?
01:05:41 Do you think there’s a point where DOMS can be too extreme and only have negative impacts?
01:08:30 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?
01:12:14 Ideal weight gain rate during a build phase?
01:17:30 Any recommendations or readings you’d suggest on mindset or processes?

The New Hype: Hybrid Training | ETP#168

Tue, 17 Sep 2024 05:00:00 -0400

In this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.

TIMESTAMPS
00:00 Intro and Updates
17:40 Tailoring Hybrid Training to Your Individual Goals
23:09 Choosing the Right Modality
31:52 The Importance of Zone Two
35:05 How to Scale Your Volume
39:39 Evaluating Zone Two Training Over Time
43:22 Does This Cardio Carryover to Body Composition?
45:15 Improved Recovery through Increased Cardiovascular Adaptations
47:39 Structuring Cardio and Lifting Sessions
51:53 Balancing Volume and Trade-offs
57:28 Should We Prioritize a Strength Emphasis?
01:06:55 Periodizing Hybrid Training
01:11:49 Monitoring Progress
01:14:05 Different Types of Intervals

Personalizing Your Training Volume | ETP#167

Mon, 09 Sep 2024 05:00:00 -0400

In episode 167, we discuss how to personalize training volume, covering key considerations like progression, training age, effort, and schedule demands. We emphasize the need to find the right balance between volume and effort, and the importance of individualizing volume for different muscle groups. We also highlight the impact of non-gym factors, such as time constraints and recovery capacity, on training volume. Our conversation provides practical insights and strategies for optimizing training volume based on individual needs and goals.

TIMESTAMPS
00:00 Introduction and Updates
18:08 Progression and Personalizing Training Volume
23:28 Training Age and Individual Muscle Imbalances
28:08 Effort and Reps in Reserve: Balancing Volume
30:56 Considering Non-Gym Mediated Factors
32:52 Finding the Right Balance: Personalizing Training Volume
37:36 Exercise Selection and Volume
45:54 Nutrition and Training Volume
48:29 Sleep and Recovery
53:36 Stress and Training Capacity
01:00:29 Subjective Markers: Pump, Soreness, and Fatigue
01:03:53 Episode Wrap Up

Current Topics in the Evidence-Based Scene | ETP#166

Tue, 03 Sep 2024 05:00:00 -0400

In ETP166, we dive into common discussions in evidence-based training. We cover training volume across different training ages, maintenance volume, training to failure, and rep performance. We also discuss how exercise selection impacts volume and why individual factors matter for muscle growth and maintenance. While failure isn’t always necessary for progress, it can help gauge effort and save time. We talk about how failure in earlier sets can impact the rest of the session and whether going to failure on the last set has inherent benefits. We wrap up with the uncertainty around failure's importance and practical training tips for yourself.

TIMESTAMPS
00:00 - Introduction and Updates
18:32 - Exploring Training Volume Throughout Training Age
29:20 - Understanding Maintenance Volume and its Variations
35:24 - The Impact of Training to Failure and Rep Performance
37:51 - The Role of Exercise Selection in Volume
45:09 - The Implications of Failure in Earlier Sets
55:40 - The Role of Failure in Muscle Protein Synthesis and Hypertrophy
01:06:18 - Practical Considerations in Training with Failure

Abs & Calves Training | ETP#165

Tue, 20 Aug 2024 05:00:00 -0400

In part eight of this series, we wrap up our Training series with a focus on abs and calves. We discuss different movement patterns for abs, like flexion and rotation, we emphasize using full range of motion - just like any other movement pattern. We also cover training our preferred frequency, volumes, and share our favorite exercises. Then we dive into preferred methods for programming calves, stressing proper exercise selection and the benefits of stretch-mediated hypertrophy for calves.

TIMESTAMPS
00:00 Introduction and Personal Updates
18:29 Training Abs: Beyond Flexion
25:41 Frequency, Volume, and Intensity of Ab Training
27:33 Genetics and Training History in Abs Development
37:14 Effective Programming and Exercise Selection for Abs
41:00 The Benefits of Stretch-Mediated Hypertrophy for Calves
45:05 Optimizing Calf Training with Heavy Loads and Partial Reps
51:01 Frequency and Programming Recommendations for Abs and Calves

August 2024 Instagram Q&A | ETP#164

Tue, 13 Aug 2024 05:00:00 -0400

In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content!

00:00 Introduction and Updates

09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why?

11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets for triceps, should 6 sets be focused for the long head and 6 for the short head?

14:35 I’ve been in a deficit for more than 12 weeks. I went from 118 lbs to 111 lbs. I am pretty lean but missed my period last month and this month. Do you think it has to do with how lean I am?

17:41 I’m in a build phase and I play a sport on the side. The sport finishes soon, so I will only be training in the gym moving forward. Should I drop my calories to make up for the fewer calories burned due to the sport being finished?

19:58 Thoughts on intra-week calorie cycling?

22:47 Do you intentionally add fats to meals - what are the go to and quantities (grams)?

25:00 How long is too long to be in a cut? (calorie deficit)

28:45 Is the KAS Glute Bridge better for upper glutes or stick with full ROM?

30:58 Do you think since Cortisol is highest in the morning that it is easiest to train at that time?

34:11 Go to foods to order when eating out traveling? Breakfast, lunch, etc at a cafe/restaurant?

38:40 What’s a great/clean whey protein powder?

41:34 Why does it seem some muscles don’t respond to the repeated bout effect and constantly get sore?

44:35 How to estimate optimal volume (sets/week) for an individual?

47:34 How to approach when someone needs coaching but doesn’t want coaching? Is this possible?

51:04 Do you ever NOT want to travel because it throws off your fitness routine?

55:35 Feel like I lose tension when pausing at the bottom of the hack/pendulum?

58:33 Do more plates = more dates?

59:52 Thoughts on the Layne/Israetel approach that cold plunge blunts hypertrophy?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/
https://pubmed.ncbi.nlm.nih.gov/31513450/

01:01:04 Max total sets per session? (Not per muscle group).

01:05:10 What’s your favorite part of your job and least favorite?

01:07:59 How do you guys track partial reps in your training log or app?

01:09:25 I have so much trouble staying in zone 2. Advice?

01:12:12 Thoughts on digestive enzymes? Bio-optimizers?

01:14:38 How many days of training in a row is optimal?

What It Takes to Get Very Lean | ETP#163

Tue, 30 Jul 2024 05:00:00 -0400

In this episode, we dive deep into the discussion of what it takes to get very lean. We'll cover essential considerations like your starting point, personal value system, and indirect factors impacting your progress. We'll also talk about some of the tradeoffs and expectations you may face in your journey to achieve a very lean physique.

TIMESTAMPS
0:00 - Life/episode updates
15:30 - Defining “Very Lean”
19:25 - Things you should consider
30:03 - Looking at some trade offs
50:54 - What you may expect

Kyle Baxter | ETP#162

Tue, 23 Jul 2024 05:00:00 -0400

This week on the podcast we have Kyle Baxter. “Bax” is a physio by trade but with some unconventional approaches to his work which is why we wanted to bring him on. I can almost guarantee you will hear some refreshing perspectives on common lifting injuries and what you can do to reduce the likelihood of these issues presenting themselves in your future.

TIMESTAMPS
0:00 - Life/episode updates
7:35 - Getting to know Kyle Baxter
13:20 - Training Optimal vs. Training Hard
24:31 - Foot pressure and lower back or hip hinge issues.
41:48 - Breathing and rib cage for shoulder issues (Rib cage movement discussion in general)
54:56 - Performing leg extensions unilaterally for a better stimulus?
1:00:30 - How about unilateral hamstring curls?

You can find more from Kyle Baxter on his Instagram:
https://www.instagram.com/coachbaxter/

Training Around Injuries | ETP#161

Tue, 16 Jul 2024 05:00:00 -0400

This week on Episode 162 we discuss what types of injuries and limitations we’ve personally dealt with over the years and how we’ve worked through them or around them.

TIMESTAMPS
0:00 - Life/episode updates
19:52 - Disclaimer: WE ARE NOT DOCTORS
26:50 - Knees/Quads
39:02 - Feet/Ankles
44:47 - Hamstrings
48:59 - Low Back/SI/QL
57:21 - Elbows
1:08:05 - Wrists
1:13:14 - Shoulders/Chest
1:20:44 - Upper Back

June Instagram Q&A | ETP#160

Tue, 02 Jul 2024 05:00:00 -0400

We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening!

TIMESTAMPS
0:00 - Life/episode updates
14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)?
18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP Fitness Ares 2.0)
25:50 - Can you look at someone and determine if their physique is genetics vs hard work?
33:17 - Is OHP/Chins superset going to limit strength due to long head triceps fatigue?
36:23 - Looking to hire a coach for cardio. Know I need to do it for health/longevity, but not doing it. I walk 12-15k steps a day and lift 4x/week. Cardio is solely about health. Do you have any thoughts, or advice on coaches?
41:07 - What’s the next experiment?
43:00 - A lot of talk now about Full Body and Upper/Lower splits being optimal if done properly (not necessarily volume equated). Paul Carter, Jake Doleschal, and Borge Fagerli being the most vocal. The idea seems to be something like 2 sets 3 times per week or 3 sets 2 times per week is much more effective than 6 sets once per week because of fatigue management and drop in effectiveness of each set during a given session. What are your thoughts on this?
52:37 - If going from training to failure to 2-3 RIR, how much volume to add to equate?
56:58 - Can magnesium combined with sugar (say like chocolate) cause lucid dreams resulting in poor sleep? I've noticed if I have the both together my dreams get really wild.
59:10 - Do you follow a specific protocol when clients in a deficit hit a plateau? I.e lower calories first or increase steps / cardio? Thanks!
1:04:54 - How much growth do you think you’d be leaving on the table by doing myo-reps on all movements for time efficiency? (Obviously not ideal for big compounds, but curious what you think that trade off would be in practice.)
1:07:19 - And relating to that, what would you consider would be an equal stimulus for straight sets vs myo-reps? For example, do you think 1 main/activation set with 2 mini sets would be similar in terms of stimulus compared to 2 straight sets, assuming the same proximity to failure on each set?
1:11:49 - On a lat cable pulldown with one arm, how important is it for both legs to be on the same side of the bench?
1:13:52 - All of a sudden my forearms hurt when doing any type of bicep curl.

Biceps Training | ETP#159

Tue, 25 Jun 2024 05:00:00 -0400

In part seven of our Training Series, we are covering the Biceps. Bryan covers some of the anatomy associated with bicep training. Then we provide our top exercise picks and our reasons for effective training of the short and long heads of the biceps. Then we break this down into our three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.

Timestamps
0:00 - Life/episode updates
24:08 - Training your biceps
28:52 - Commercial gym training
59:24 - Garage gym/CrossFit gym
1:08:33 - Training on dumbbell/bands-only program

Triceps Training | ETP#158

Tue, 11 Jun 2024 05:00:00 -0400

Part six of our series of episodes named the “Design Series.” So far we have covered the Upper Back, Lats, Shoulders, Quads, Chest, and Hamstrings. Today we are talking Triceps! Bryan guides us through best approaching program design for effectively training the medial, lateral, and long heads of the triceps broken down from three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.

TIMESTAMPS
0:00 - Life/episode updates
24:39 - Diving into triceps training
33:01 - Routines that you can do in commercial gym training
47:04 - Garage gym/CrossFit gym training
1:00:18 - Options on dumbbell/bands-only program

Hamstring Training | ETP#157

Tue, 04 Jun 2024 05:00:00 -0400

Part five of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, Quads, and Chest. In today’s episode we are covering the Hamstrings. Bryan comprehensively walks us through how to best approach intelligent program design for effectively training the hamstrings based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/episode updates
21:18 - Introducing your hamstrings
26:24 - Commercial gym training
42:24 - Your options on a garage gym/CrossFit gym
56:30 - Training on dumbbell/bands-only program

May 24 Instagram Q&A | ETP#156

Tue, 28 May 2024 05:00:00 -0400

Episode 156 is our monthly Instagram Q&A episode for May 2024. As always, this is one of our favorite episodes we get to do. And we encourage listeners to submit contextual questions so that we can help you get the most out of your personal eating and training endeavors. Catch you next month!

TIMESTAMPS
0:00 - Life/episode updates
12:24 - Tips for stubborn chest fat loss?
14:37 - 1 and ¼ reps are more TUT, but is it worth the sacrifice in load for hypertrophy?
16:20 - In regards to the Pulldown and people with long arms…Bring the bar to touch chest on pulldowns is failure? I feel like I can get more stimulus going heavier but only coming to the chin.
19:58 - How would you program for a small group of 4 people for 45-50 min strength session?
23:41 - What are the actual differences between men and women for training and nutrition?
28:42 - I think I’m addicted to exercise. Definitely dependent. Is there a point where it’s unhealthy?
35:38 - Thoughts on high reps (like 20+) when prioritizing leg growth?
39:29 - Pros/cons of “smart coaching apps” (macrofactor, carbon etc…) as compared to working with a real coach?
43:13 - How to prevent muscle loss during a cut?
45:48 - How would you handle a client that struggles with binge eating?
48:42 - Recommendations for intra-workout nutrition?
52:44 - Will be entering a gain season soon but want to follow a hybrid program (Alec Blenis). How much slower should I expect my progress to be when compared to a traditional hypertrophy program?
55:28 - How stable can a lift be before stability becomes a limiting factor? Like for split squats and db presses?
58:53 - Strength training for a golfer?
59:38 - Possible to increase your metabolism? Or just BS?
1:03:05 - E2 is on the low end, lifestyle and sleep and body fat is in check.
1:05:11 - Suggestions for boosting Free Testosterone? SHBG is not high, and Total Testosterone is 600 ng/dL

Our Current Goals and Training | ETP#155

Tue, 21 May 2024 05:00:00 -0400

Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_story

TIMESTAMPS
0:00 - Life/episode updates
7:33 - Bryan’s new Instagram page: @a_lifters_life_story
19:22 - Aaron’s plan on competing in men's physique in the NPC IFBB
41:22 - Training for bike season

Reverse Dieting Strategies | ETP#154

Tue, 14 May 2024 05:00:00 -0400

In Episode 154 we discuss choosing the right reverse dieting strategy and the pros and cons associated with each. Reverse dieting involves gradually increasing calorie intake after a period of dieting to find a new maintenance level. We explore two strategies: the hard and fast approach, where calories are increased immediately, and the incremental and slower approach, where calories are increased gradually over time. We cover the psychological and physiological factors to consider when choosing a reverse dieting strategy, as well as the impact on training. This episode provides a comprehensive overview of reverse dieting and offers insights for dieters looking to transition out of a dieting phase in the best way for themselves.

TIMESTAMPS
0:00 - Life/episode updates
27:33 - The concept of the reverse diet
30:45 - Strategy One: Hard and Fast
31:37 - Strategy Two: Incremental and Slow(er)
34:54 - Advantages of Strategy One
37:54 - Potential drawbacks of Strategy One
45:53 - Pros and Cons of Strategy Two

April Instagram Q&A | ETP#153

Tue, 23 Apr 2024 05:00:00 -0400

Once again it is time for our (mostly) monthly Instagram Q&A episode. This week we have 25 questions that we answer. These episodes are always a favorite of ours to record so a big thank you to all the listeners who submitted questions.

TIMESTAMPS
0:00 - Life/Episode updates
11:27 - If moving to hypertrophy / machine focused can that negatively affect other activity areas such as hiking, biking, etc?
13:51 - With all the volume studies lately and so much per session volume, are we ready to throw junk volume out?...
17:26 - When returning to an exercise after months away, does NOT starting at the same weight/reps as prior indicate that no progress has been made?
20:18 - How long to stick with a movement? Until plateau?
23:53 - Does Creatine really show benefits maintaining LBM while cutting or is it all marketing hype?
25:04 - Are alternating limb movements underrated?...
30:04 - Can you elaborate on the Omega 3 index being tied to longevity?
https://www.lifeextension.com/magazine/2022/3/omega-3-levels-healthy-years (Framingham Heart Study)
34:41 - Updates on your Tongkat experiment?
36:06 - As an intermediate, can you still add muscle eating at maintenance or is a bulk required at some point? ...
42:28 - Is it ok to rotate movements...
44:20 - Cardio destroys muscle?
47:04 - Tips for improvements in digestion?
48:08 - Top fallacies/lessons you learned about starting a business?
(see Episode 142 at 1:16:00 mark (question on business lessons/growth))
49:31 - If you were going to rewrite the T-nation article on strength standards for beginner to advanced... https://forums.t-nation.com/t/strength-standards-are-you-strong/284633
53:10 - If you can’t secure yourself down for movements like pulldowns/rows in a home gym or DIY at a Globo gym...
54:09 - How to know when to give another macro increase in a growth phase?
55:39 - Do you think metabolic adaptation occurs faster with a larger deficit?
57:02 - At what point does all the optimization stuff get in the way of just being tough?....
1:01:39 - Daily Supplements for a natty (see Episode 148)
1:01:56 - It feels like Rhonda Patrick is gaining a lot of steam in the space. Thoughts? https://www.emedevents.com/speaker-profile/rhonda-patrick
1:05:31 - Better to have a second home in San Diego or Costa Rica?
1:07:53 - Hurt my back and could only train arms 4x/week. Now how do I train to keep the gains?
1:09:59 - Would it be ideal to train 7x a week given no recovery issues?

Lyle McDonald on Nutrition | ETP#152

Tue, 16 Apr 2024 05:00:00 -0400

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too.

This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!

TIMESTAMPS
0:00 - Nearly 20 years have passed since you released “A Guide to Flexible Dieting.” How do you feel about its impacts on the diet and fat loss approach since?
3:29 - How people went to the extreme
20:09 - Understanding maintenance
36:51 - Individual variability and challenges

Find More from Lyle McDonald:
https://bodyrecomposition.com/

Lyle McDonald on Training | ETP#151

Wed, 10 Apr 2024 05:00:00 -0400

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too.

This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can!

TIMESTAMPS
0:00 - Getting to know Lyle McDonald
1:37 - The Interplay of failure and volume
14:55 - Bryan’s question
27:03 - Disassociating to numbers
36:55 - Biomechanically correct movements
41:53 - Lengthened movements / short movements

Find More from Lyle McDonald:
https://bodyrecomposition.com/

N1 Hypertrophy Camp; Spring Training Programs | ETP#150

Tue, 26 Mar 2024 05:00:00 -0400

Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modality.

Bryan’s Referral for N1 Events and Courses:
https://n1.education/n1-events/ref/boorstein

TIMESTAMPS
0:00 - Life/Episode updates
9:53 - N1 Hypertrophy camp
17:20 - First day partials test - FR+partials vs 1&¼ reps vs partials only across 3 diff movements (DB Bench, Cable Pulldown, Prime “lengthened” pulldown)
27:13 - Discussion around same muscle group supersets, and impact of stability
32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack
41:10 - Arm test with 90 sec rest versus 2 min rest (and impact of R to L)
45:33 - Examples of increasing density that we used with SUPER DUPER Sets (antagonistic, non competing,and same muscle group)
49:58 - The big takeaway from all these tests
53:30 - Bryan’s Spring Training program

Our Favorite Rep Schemes | ETP#149

Tue, 19 Mar 2024 05:00:00 -0400

This week we dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic.

TIMESTAMPS
0:00 - Life/episode updates
16:28 - Starting with Hypertrophy
34:58 - Moving on to Strength & Strength Endurance
43:25 - Lastly, Metabolic

Coaching with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Our Supplement Stacks | ETP#148

Tue, 12 Mar 2024 05:00:00 -0400

In this episode we break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using.

LEGION CODE: BRYAN
Provides 20% off your first order, then additional bonus points and discounts on future orders.

TIMESTAMPS
0:00 - Life/episode updates
17:16 - Episode overview
21:09 - The first thing that Bryan does in the morning
29:44 - Aaron’s morning supplements
33:10 - The Omega-3 Index
39:58 - Bryan’s punchy “sludge mix”
42:46 - Moving into Aaron’s staples

Dr. Mike T. Nelson | ETP#147

Tue, 05 Mar 2024 05:00:00 -0500

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.

You can find more from Mike at his website: https://miketnelson.com/

Or his Instagram: https://www.instagram.com/drmiketnelson

Episode Research References:

American College of Cardiology:
Different types of physical activity offer varying protection against heart disease
https://www.sciencedaily.com/releases/2018/11/181116135957.htm

Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration
https://pubmed.ncbi.nlm.nih.gov/21812820/

TIMESTAMPS
0:00 - Getting to know Dr. Mike T. Nelson
6:16 - How did Mike become so “well versed” in different modalities that he can
successfully coach athletes spanning physique to powerlifting/strength sport, to CrossFit and everything in between?
10:45 - Dr. Mike has been an early adopter of the “cardio for health” movement, in a sense. Has he always prioritized “cardio” or has it been a product of working with performance athletes?
17:17 - Concurrent training, General views on the interference effect and how to most productively manage? How better cardio can actually HELP lifting goals?
23:45 - The benefits of adding cardio to strength training routines
32:59 - Programming for VO2 Max
43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)
51:00 - Breathing mechanics
1:00:09 - Using different breath tests (nasal exhale in my program versus the BOLT test?)
1:01:40 - How HRV plays into this mix of breathing and recovery
1:04:10 - Thoughts on some of the longevity experts’ (Attia, Inigo San Milan) views on using VO2 max and Zone 2 as a reference for CV health and mitochondrial function?

February Q&A | ETP#146

Tue, 27 Feb 2024 05:00:00 -0500

Once again it’s time for the monthly Eat Train Prosper Instagram Q&A episode. This week is a monster ep with 27 questions answered. As always, thank you for the continued interest and questions submitted for this episode. These are some of our favorites to continue to do.

TIMESTAMPS
0:00 - Life/episode updates
9:35 - Any changes to blood work panels since THC cessation?
14:18 - Pick only 3 meals to eat for the rest of your life (like the 10 exercises question) but for overall health and hypertrophy?
18:46 - Tips on training for maintenance of muscle?
22:07 - How do you recommend training during Ramadan (fast from sunrise to sunset)
24:30 - How to figure out what “works for you”
27:44 - Tips for trouble sleeping in a deficit?
31:52 - Experience with exertion headaches? Any known workarounds?
34:30 - Thought experiment: If you could do only concentrics or eccentrics, which one and why?
36:23 - How close to failure do you start a meso for lengthened movements? Still think 4 RIR is good?
41:19 - Is the Sissy leg press a good alternative when you don't have a hack squat?
42:49 - Relatively, how important are training blocks vs ongoing autoregulation of fatigue?
44:50 - Purpose of warm-up sets beyond lower injury risk? Can you lift heavier if more “warmed up”?
48:40 - Would Bryan ever consider going on TRT like Aaron? Why or why not?
50:44 - Do fertility concerns play a factor in potentially going the anabolic route?
52:53 - Could you finish Leadville 100 in your current form? If so, what time?
56:40 - What creates more damage… 3-sec pause lengthened or 1.25 reps?
58:40 - Go to lunch/dinner meals?
1:01:01 - If natty is “too hard” then why choose settling for anabolic physique competition? Isn’t there a little glory in doing the hard thing?
1:06:17 - Does bench angle matter for chest/anterior delts?
1:07:22 - How do you not eat 3 hours before bed with edibles? I get munchies and then can’t sleep hungry…
1:09:13 - Is there a point at which optimization is in conflict with toughness?
1:13:13 - Any updates on misogi 2024?
1:14:57 - When does Bryson start his bro split? (what’s the right time to start training?)
1:16:15 - How often do you guys Dexa?
1:19:37 - Has Aaron picked out the best seated calf raise machine for undefeated gym?
1:20:07 - Can easily get 250g protein and 50g fiber with no digestive issues. Is this a problem? (Female)
1:21:15 - How would you structure forearm training?

Knowing When to Use Certain Foods | ETP#145

Tue, 20 Feb 2024 05:00:00 -0500

We have heard the statement, “There are no bad foods.” But there are, however, contextually poor uses of various foods. In this episode we will break down when certain foods can be more appropriate, and less appropriate, and how these pertain to your goals.

TIMESTAMPS
0:00 - Life/episode updates
16:05 - Understanding what your goal is can help you choose appropriate foods
20:43 - Potatoes are wonderful, however…
24:03 - Strawberries and Watermelons
28:21 - Winter Squash (acorn, butternut, delicata, etc.)
32:00 - Bananas
32:45 - Rice and Rice based cereals
35:57 - Whole-grain pasta
39:05 - Fattier cuts of meat (ribeye, tri-tip, ribs) and ground beef
45:51 - Nuts (almonds, cashews, walnuts, brazil nuts)
51:14 - Nut butters
52:29 - Milk (whole milk, greek yogurt full fat)
57:04 - Carrots

Chest Training | ETP#144

Tue, 13 Feb 2024 05:00:00 -0500

Part four of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, and Quads. In today’s episode we are covering Chest. We walk you through how we would approach program design for effectively training the chest based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/episode updates
24:48 - What pushed Bryan and Aaron to work on their chests?
27:43 - Building a chest training session in a commercial gym
48:20 - Chest training in your garage gym / CF gym
55:29 - Dumbbell/bands only chest training

10 Exercises for the Rest of Your Life | ETP#143

Tue, 06 Feb 2024 05:00:00 -0500

If you could only do 10 exercises for the rest of your life, which would you choose? That is the question we have been tasked with answering today. What’s cool is we landed on many of the same exercises OR very slight variations based on our individual preferences. 10 exercises to stay as jacked as possible for as long as possible. Here we go!

TIMESTAMPS
0:00 - Life/episode updates
23:39 - If you could only do 10 exercises for the rest of your life, what would you choose?
25:21 - The first exercise that Bryan and Aaron both agreed on
26:35 - Now, on to squats
29:50 - Hitting those hamstrings
34:45 - Movements for your chest
39:29 - Back training
44:57 - Another exercise to add
49:28 - The second exercise that Bryan and Aaron both agreed on
51:34 - No argument on this one exercise
52:39 - Next, on to cable curls
56:56 - The final movement

January 2024 Instagram Q&A | ETP#142

Tue, 30 Jan 2024 05:00:00 -0500

Kicking off the first of many Q&A episodes of 2024. The episode is a bit longer than typical, filled with questions and contextual answers for you to apply into your own diet and training.

TIMESTAMPS
0:00 - Life/episode updates
14:48 - Upper push/pull day, does order matter? I.e., Chest/chest/chest then back/back/back, or better to do chest/back/chest/back etc…?
18:18 - What kind of ring is Aaron gonna buy Jenny?
19:28 - Ya’ll talked about resolutions at the beginning of 2023… do you have a recap on those?
22:10 - How much life stress can someone get away with and still make gains, and can we adapt to mental stress?
27:47 - Main drawbacks of THC on both body comp and performance?
30:26 - What’s the long-term plan with the THC? Glad you’re feeling better!
32:18 - How has the weed hiatus affected your training?
35:16 - How is Aaron picking equipment for the new gym? Criteria? I love equipment, lol
43:12 - How does peri-workout nutrition differ between lifting and cardio? Pre/post/intra?
49:50 - How would you structure a back day? Two exercises for lats and two for upper back?
51:18 - Heard a podcast with Dr. Stacy Sims about Z5 being better for women in menopause than Z2. Curious about your thoughts?
56:51 - What exercises would you do to target the lats, given the recent body of research?
59:27 - When does C-bum’s reign end?
1:02:25 - What are your thoughts on David Goggins, Jocko etc… and their fitness influence?
1:05:22 - What mobility should we be doing that’s not getting hit in your normal lifting routine?
1:09:51 - After the one-arm training, then the weed hiatus, what’s the next experiment?
1:11:37 - Best way to incorporate refeed days? How many more macros, timing, etc?
1:13:49 - Value in setting concrete goals for the year? E.g. bench “X” weight, or just do the best you can every single day?
1:16:58 - How did you get into the position you are in today as an online coach? Advice for someone?
1:21:35 - Tips on getting back into cardio/lifting after COVID? Stopped all exercise for 2 weeks
1:22:47 - How do you increase HRV?

Aaron’s Best Physique Ever | ETP#141

Tue, 23 Jan 2024 05:00:00 -0500

This week we cover Aaron’s year long periodization that resulted in his best physique ever. We dive into the calorie changes, at which intervals, how much food increased or decreased. What hiccups occurred, and what indirect impacts helped or hindered the results.

TIMESTAMPS
0:00 - Life/episode updates
12:07 - How it started
20:20 - The challenge of progressing in a surplus while traveling
26:11 - Eating enough to gain weight
34:15 - Getting into the diet
50:19 - What’s next?
58:55 - Thoughts on TRT Therapy

Quads Training | ETP#140

Tue, 16 Jan 2024 05:00:00 -0500

Kicking off 2024 with Part Three of the Eat Train Prosper “Design Series.'' In this episode we dive into programming for the quadriceps. In this design series we walk through how we would approach program design for various body parts based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/episode updates
14:04 - The beauty and simplicity of quads
16:58 - Three movements to add in a quad day
23:17 - How does the increased intensity and volume of the leg extension impact the second movement?
34:28 - Achieving good results with a leg press/hack squat
43:45 - The sh*t test set on the leg press
49:07 - On to the third movement
54:30 - Home gym and dumbbell only

December 2023 Instagram Q&A | ETP#139

Tue, 26 Dec 2023 05:00:00 -0500

Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January.

TIMESTAMPS
0:00 - Life/Episode Updates
15:06 - How much does running truly inhibit muscle gains?
18:35 - The hard part is “getting started” back into Cardio again? Howwww???
22:18 - What’s more important: Absolute Mechanical tension or SFR?
27:43 - When training Zone 2, how quickly should you get into that range?
30:55 - If you become a “Leg extension GOD” would that translate to big quads or just big Rec Fem?
34:44 - Does absolute load matter an exercise… for example Deficit Bulgarians vs a Hack or High bar squat?
36:01 - Fasted vs not fasted before a workout: Is that goal dependent, or what’s best?
40:31 - Who wins a cage match: Attia or Huberman?
41:46 - What muscle group makes you look the most jacked? Gotta be traps right?
42:57 - In your experience, what has led to the best arm growth in your training career?
49:04 - Take what I call the big three off the board: sleep, movement, nutrition. What ‘wellness’ practice is the most impactful to you? (ie sauna, cold plunge, meditation, journaling, etc)
55:42 - How do you push past "brain failure"?
1:00:50 - Thoughts on training to failure and overall training intensity during a diet phase (12-9% BF) (Male)
1:05:26 - In a leg curl, straighten the legs completely, or a tad before to not engage the calf…and sacrifice the stretch?
1:09:06 - What to do when you lose the fire to train for weeks/months?
1:11:48 - Explain the method/sets/rep-range for a female toning and gaining muscle without gaining “size”?
1:15:35 - You and Bryan both clearly push each set and both have great physiques, yet you run high-mid to high volume programs and Bryan runs mid-low to low volume programs? How do you both view the volume discrepancy in light of the fact that you both are still progressing and achieving success?
1:21:25 - How many exercises would you program for the lower body in a session?

Shoulder Training | ETP#138

Tue, 19 Dec 2023 05:00:00 -0500

In Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/Episode Updates
22:20 - Bryan's walkthrough of topics
30:10 - Working on your front delts
42:55 - Cables or certain machines in a commercial gym typically can provide a better resistance profile
48:20 - What you can use in a home gym for training front delts?
51:00 - Diving into lateral movements
1:03:30 - The idea of using the incline bench

Back and Lats Training | ETP#137

Tue, 12 Dec 2023 05:00:00 -0500

Part one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/Episode Updates
18:00 - Aaron's walkthrough of topics
24:45 - One of the things that Bryan always thinks about when designing a program
35:50 - Training the upper back
42:40 Movements for lats
54:27 - Isolated rear delt movements
56:14 - Movements on a full/commercial gym that you can emulate to your home gym

Thanksgiving Strategies | ETP#136

Tue, 21 Nov 2023 05:00:00 -0500

This episode is titled Thanksgiving Strategies where we cover our approaches to help ensure you don’t end up feeling negatively about decisions made on the upcoming American Holiday. Heads up this part of the episode is covered at the end. The first parts of the episode cover the November Q&A questions we couldn’t fit into last week’s episode.

TIMESTAMPS
0:00 - Life/Episode Update
21:40 - Does Aaron attribute the majority of his deficit to the cardio or his training intensity with Jackson?
30:30 - Tips on managing eating protocols that differ from partners/family’s wishes/needs?
39:30 - How to know when it’s time to end a gaining phase?
43:35 - With the new research on deloads, have you considered changing the way you program deloads for your group programs? Auto regulation?
49:18 - Pros and Cons of Barbell Hip Thrust vs a Plate-Loaded Hip Thrust Machine. Is one better for hypertrophy?
53:20 - Thanksgiving Strategy #1: Manage that expectation
55:13 - Thanksgiving Strategy #2: Put the extra food to work
57:23 - Thanksgiving Strategy #3: Choose your battles
1:01:07 - Thanksgiving Strategy #4: Choose which day you will return to your regularly scheduled programming
1:03:46 - Thanksgiving Strategy #5: Get walks after big meals

November Instagram Q&A | ETP#135

Tue, 14 Nov 2023 05:00:00 -0500

Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode.

How to gauge RIR? I find it so difficult, I just take every set to failure…
https://www.youtube.com/watch?v=deDlhPmT2SY
https://www.youtube.com/watch?v=EHsW37g2uGU

Is there an episode where you provide a breakdown of your race prep?
Episode 127 in the last 15-20 min + in the “updates” every week for the 3+ months prior.
https://www.youtube.com/watch?v=gAQgLTPMMRo

TIMESTAMPS
0:00 - Life/Episode Updates
14:21 - If I had absolutely no knowledge on short/long resistance profiles etc and just used the popular machines in gen pop gyms (close to failure) instead of training with ETP advice and “optimal” principles, what would be the hypothetical impact on gains, assuming diet, volume etc was the same?
20:07 - Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?)
24:26 - Need an update on only eating weed? Why do you like Amber beers so much?
25:54 - Is Muscle Overlap a thing? Does this inhibit gains for the arms potentially?
28:33 - How to bias DB Pullovers towards more lats? Any tips to limit that and get more lats?
33:05 - What have you learned so far with your coach?
34:40 - How to gauge RIR? I find it so difficult, I just take every set to failure…
41:47 - What do you envision your 2024 split to be between hypertrophy and biking?
43:36 - What Bike races do you see in your future?
45:23 - Is Boulder the best 100k person town in the country?
46:00 - Any benefits to RUCKING while walking the dog?
48:08 - Is there an episode where you provide a breakdown of your race prep?
50:00 - Do you think extra cals to a surplus can make up for poor sleep?
52:28 - Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled?
58:20 - Thoughts on POWERBUILDING (combining low reps and high reps in the same session)
1:00:45 - Should we protract the shoulders/scapula on lat pulldown to increase the stretch?
1:03:25 - Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now?
1:04:52 - Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model.

Cardio for Physique Athletes + Rest days | ETP#134

Tue, 07 Nov 2023 05:00:00 -0500

This week's episode covers two larger questions. First, how do we recommend programming cardio around hypertrophy work for serious lifters like physique athletes? Then our individual approaches to rest days. Are we fans of active vs. passive rest days, how do we change our nutrition, any additional activities to facilitate recovery, etc.

TIMESTAMPS
0:00 - Life/Episode Updates
24:39 - Cardio for health, “how to” guide for physique athletes
28:30 - Over cardio at any body fat percentage
30:09 - Health at any size
34:03 - Energy Balance or surplus is the biggest and most important piece
45:43 - Insulin sensitivity and muscle contraction / General movement throughout the day
47:58 - Keep modality to concentric only / Practical applications
55:34 - Rest Days - Active vs Passive rest days
1:01:28 - It all comes back down to how you feel

Variety OR Repeat Everything? | ETP#133

Tue, 24 Oct 2023 05:00:00 -0400

Which is best? Rotating exercises, rep schemes, and intensities week to week? Keeping all of the aforementioned variables identical? Or is it possibly some combination between the two? This week we dive into a 2014 study that aimed to answer that question. In typical Eat Train Prosper fashion, we provide additional important insight into the design choices of the study, as well as our own personal anecdote and speculation.

https://journals.lww.com/nsca-jscr/fulltext/2014/11000/changes_in_exercises_are_more_effective_than_in.9.aspx

TIMESTAMPS
0:00 - Life/Episode Updates
22:07 - Bryan provides some background before covering the study
26:28 - Breaking down the study
32:14 - Aaron's initial thoughts
34:48 - Digging into the results
40:44 - The idea of training age dictates how much repeatability someone may need in their training
52:31 - Additional insights

Bryan’s Post-Race Recap | ETP#132

Tue, 17 Oct 2023 05:00:00 -0400

Last weekend Bryan wrapped up his 50 mile bike race in Utah which he has been working towards for numerous months now. We recap his awesome first timer performance and he shares notable moments from the race, his lessons learned, and what lies ahead for him with new cardio pursuits.

TIMESTAMPS
0:00 - Life/Episode Updates
15:37 - Race recap: Bryan's initial plans
18:04 - Bryan learns more about drafting
23:34 - How Bryan fueled his performance
26:27 - Now, the race begins
30:53 - The Dino Breeding Grounds
36:15 - Pushing through the final three miles
39:20 - Bryan's conservative goal
40:51 - The missed turn
42:50 - A new hobby unlocked?
45:54 - The idea of doing something you suck at
52:28 - The post-race

Pros & Cons of the PPL Split | ETP#131

Tue, 10 Oct 2023 05:00:00 -0400

Push Pull Legs, more commonly referred to as PPL is a popular training split that divides the body into thirds and is repeated twice per rotation. This particular training split has a lot of upsides, but it also has some downsides that present some interesting wrinkles when designing a PPL cycle. Bryan’s upcoming training cycle will be PPL based, so in today’s episode we present our PRO’s and CON’s of the PPL.

TIMESTAMPS
0:00 - Life/Episode Updates
22:23 - Frequency of stimulus per muscle group as potential pro and con
28:36 - What to do with muscle groups that recover faster
30:22 - Acts as a “specialization” cycle for the muscles that match the recovery curve
37:14 - Secondary muscle groups may get deprioritized
47:37 - Training all of the lower body on a single day
50:42 - Discussion around the implementation of short/lengthened movements in the structure

October Instagram Q&A | ETP#130

Tue, 03 Oct 2023 05:00:00 -0400

This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and much more.

TIMESTAMPS
0:00 - Life/Episode Updates
16:21 - Under what circumstances will training 5x/week get better results than 4x for hypertrophy?
19:57 - How do you plan on dialing back cardio without losing fitness after the race?
23:13 - What do you guys eat in a typical day?
29:18 - Do you think life stress can have much effect on building muscle? What are good training arrangements to counteract?
35:40 - Does target HR for Z2 decrease when you’re in a deficit compared to maintenance?
38:05 - Optimal way to start programming integrated partials into a specialization cycle for hypertrophy?
41:32 - Can a full body program be optimal for hypertrophy or is a split better, and why?
49:42 - Can you discuss merits of doing 4 sets of one exercise versus 2 sets of 2 different exercises for hypertrophy? Is there a time and place for both?
53:43 - What are you looking forward to most post race? More strength work? Less carbs?
56:00] Normal for knees to shake on short pos / beginning of eccentric on leg extensions?
57:33 - How to balance cardio for when we go back to a split routine (Bryan’s program)
59:42 - How does the pressing angle change relative to the sternum / rib cage for pecs?
1:02:17 - Greater fatigue to stimulus ratio going from 1-2 to 0 RIR for isolations vs compounds?

Deloads & Training Age Dependent Proximity to Failure | ETP#129

Tue, 26 Sep 2023 05:00:00 -0400

In today’s episode we provide some advice and actionable takeaways derived from recent (and an applicable older) research regarding planned deloads. Then we dive into a recent infographic from Chris Beardsley and his plausible theory on why relative training intensity needs to increase as your training age increases.

Links to resources discussed in this episode:
https://sportrxiv.org/index.php/server/preprint/view/302/604
https://pubmed.ncbi.nlm.nih.gov/23053130/
https://www.instagram.com/p/CxFZOWJN4J2/

Anti-Percentage People | ETP#128

Tue, 19 Sep 2023 05:00:00 -0400

This week on the pod we present our reasons and cases for why we are not big fans of using percentage-based programming. Playing devil's advocate we also disclose when we believe there is a strong utility for using this style of programming.

Training / Fat Loss Camp | ETP#127

Tue, 12 Sep 2023 05:00:00 -0400

This week on the podcast we are doing a deep dive into both our current training protocols. Aaron in his Fat Loss Camp, and Bryan accumulating lots of cardio volume as he prepares for his 50 mile race in early October. There is a fair degree of new things in this episode that we haven’t previously shared before so this episode should be insightful for those curious. Thanks for listening!

September Instagram Q&A | ETP#126

Tue, 05 Sep 2023 05:00:00 -0400

This week is our monthly listener Q&A episode which is a favorite for all of us. This months question topics range from signs of overtraining, early morning pre/post training meals, improving sleep quality, flywheel training, and when warrants changing training for a client in a deficit. Thanks to all who sent in questions!

Making Gains as You Get Older | ETP#125

Tue, 22 Aug 2023 05:00:00 -0400

This week on Eat Train Prosper we are covering why you should not give up on your body composition or gain making goals just because you’re into your late 30’s, 40’s, or even 50’s. Many of the commonly held beliefs about plummeting ability to achieve significant hypertrophy are simply not supported by the evidence. We cover which areas to put your emphasis and efforts into, and what are the ACTUAL limitations that have been limiting your previous efforts.

Natural Bodybuilding with Brandon Kempter | ETP#124

Tue, 15 Aug 2023 05:00:00 -0400

This week we have Brandon Kempter on the podcast. Brandon is a lifetime natural bodybuilder, with an MSc degree in Sports Nutrition Science, and has been competing in natural bodybuilding and coaching for more than a decade. We are excited to have this conversation with Brandon because of his unique positioning of personally competing at a high level, whilst coaching at a high level. This episode is a must-listen for anyone interested in bringing the best out of themselves physically.

For Coaching Inquiries with Brandon and BK Conditioning ⬇️
https://bkconditioning.com/

Brandon on Instagram ⬇️
https://www.instagram.com/brandonkempter/

August Q&A | ETP#123

Tue, 08 Aug 2023 05:00:00 -0400

Another fire episode of our monthly Instagram Q&A series. We cover 22 questions in this episode ranging from: drawbacks to using cuffs for cable y-raises and lateral raises, the utility of mini cuts, upper body strength limiting lower body gains, and fears navigating a gaining phase with a history of being overweight. A big thank you to everyone who submits questions to become part of these monthly episodes!

5 Signs You're Making Good Gains | ETP#122

Tue, 01 Aug 2023 05:00:00 -0400

How do you know if you’re making good gains in your season of building? In this episode we highlight 5 key facets that every high-quality gaining season requires to make the most out of the time and surplus.

Glute Training: What the Research Says | ETP#121

Tue, 25 Jul 2023 05:00:00 -0400

Bryan provides updates around his decision to focus more on cardio and what changes will take place in his approach to lifting. Aaron discusses fatigue and a need to deload.

Then we get into the topic for the day, in which we breakdown two new studies on glute development. Both studies include Hip Thrusts and apparently demonstrate how great they are. We question some aspects of study design and how there are some important confounding considerations in both studies. We finish with some practical takeaways, and whether we can use anything from these studies to influence program design.

Updates + In Depth Q&A | ETP#120

Tue, 18 Jul 2023 05:00:00 -0400

Big week of updates as it’s been 4 weeks since we’ve last provided updates at length. Then we cover 4 bigger questions from listeners that we wanted to dive into a bit more than typical. Thanks for listening!

Resurrecting Your Gains with GVS | ETP#119

Tue, 04 Jul 2023 05:00:00 -0400

This week we have guest Geoffrey Verity Schofield who joins us to talk about his experiences getting very very lean recently, and how he found self-confidence in going against the grain. We also dive into getting into the YouTube game (with 100k plus subs) spending 12 years living in China as a westerner, and some of his personal insights from building an incredibly impressive natural physique in only 8 years. A very cool episode from a very cool guest.

Find more from GVS ⬇️
Website: https://www.verityfit.com/
YouTube: https://www.youtube.com/channel/UCObA5o3mcc1felIMAv6cukw
Instagram: https://www.instagram.com/geoffreyverityschofield/

June ‘23 Instagram Q&A | ETP#118

Tue, 13 Jun 2023 05:00:00 -0400

This week we have our “mostly” monthly Instagram Q&A episode. Like always, we have a really solid mix of questions from a pretty educated listenership which we are always grateful for!

On Our Minds | ETP#117

Tue, 06 Jun 2023 05:00:00 -0400

In today’s episode we share some of the recent news, presiding thoughts and general questions that have been top of mind lately. Of course mostly through the lens of resistance training, cardio, and nutrition. But also, some more theoretical observations about impressionable moments, and impacting personal experiences.

How Close to Failure Should We Train? | ETP#116

Tue, 30 May 2023 05:00:00 -0400

Very recently, a preprint publication titled “Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions” was released that demonstrated some interesting (aka vindicating) information around training to failure for hypertrophy. In this episode we provide our thoughts and practical applications on some of our early interpretations.

When You and Your Partner Have Different Goals | ETP#115

Tue, 23 May 2023 05:00:00 -0400

How to approach when you and your partner have different goals? In episode 115, we provide our own perspectives and advice on navigating relationships with different goals and interests in fitness, lifting, and nutrition. We include some of the mistakes we’ve made and lessons learned in being individuals with highly focused fitness-related goals alongside having successful long-term relationships.

May Instagram Q&A | ETP#114

Tue, 09 May 2023 05:00:00 -0400

In episode 114 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. This month we begin with 5 questions about long muscle lengths / stretch-mediated hypertrophy. After these, we discuss whether leg curls can sufficiently train hamstrings without hip hinges, whether we would ever do a marathon, getting sick mid meso, dropsets on lateral raises, ridding ourselves of chronic injuries, training frequency relevance for each muscle group, and a few others. Thanks for listening!

Goal Setting Through a Mesocycle | ETP#113

Tue, 02 May 2023 05:00:00 -0400

How do we approach setting goals for a mesocycle? Especially when focused on hypertrophy as the goal outcome and not a particular 1 rep max.

What to Expect with 1:1 Coaching | ETP#112

Tue, 25 Apr 2023 05:00:00 -0400

This week we give an inside look into what our respective 1-on-1 coaching programs look like. If you’ve ever been interested in working with either of us on an individual level this episode will provide insight into exactly what this would look like for you.We cover what you can expect through the application and consultation process, further expectations for onboarding, and the types of services currently provided.

Results: 6-Month Single Arm Training Experiment | ETP#111

Tue, 18 Apr 2023 05:00:00 -0400

After 6 long months of training arms (biceps / triceps) on his left arm ONLY, Bryan shares with us the results of his pre and post testing. A strength test comparing left arm strength (the arm that was trained) to right arm (no training for 6 months), arm circumference measurements, and also DEXA scan results that produced peculiar findings. Then we shift the conversation into methods for quantifying weekly volume, our recommended approaches, how the prevailing volume suggestion research quantified volume, and pose the question whether quantifying volume at all is even necessary.

Brandon DaCruz: Bridging Hypertrophy & Health | ETP#110

Tue, 11 Apr 2023 05:00:00 -0400

This week we have our friend Brandon DaCruz back on the podcast and our topic is healthspan. Brandon helps us cover 3 leftover questions from last week’s Q&A episode. We talk Brandon’s dive into being fully self-employed after 14 years spent in the corporate supplement industry. Then we settle into our conversation around concurrent training, and Brandon helps us navigate the literature on how you can have the best of both worlds whilst aging.

Brandon's Podcast: Chasing Clarity Podcast ⬇️
https://www.youtube.com/channel/UCGqgqCAqhyQoTkMEYzCPb6Q/videos

Find Brandon on Instagram ⬇️
https://www.instagram.com/brandondacruz_/

Brandon's Email Address ⬇️
bdacruzfitness@gmail.com

March 2023 Instagram Q&A | ETP#109

Tue, 28 Mar 2023 05:00:00 -0400

In episode 109 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. Questions this month range from calorie cycling during surpluses, blood work during deficits, the potential for growth in upper body versus lower body compound movements, and how to simplify training during periods of high stress. We also touch on the introduction of AI in the fitness industry, our future plans for our businesses, and retirement. Thanks for listening!

Things That Matter. And Things That Matter, Less | ETP#108

Tue, 21 Mar 2023 05:00:00 -0400

This week we have a fun conversation where we break down our hand-selected facets of training and nutrition that should be considered compulsory for building your best attainable physique. Then we further categorize into things where overemphasis is placed, which we are labeling “things that matter not as much.” Finally wrapping up with things that may matter, usually based on context, per usual.

Minicuts vs. Traditional Cuts | ETP#107

Tue, 14 Mar 2023 05:00:00 -0400

In this episode, we discuss mini cuts versus traditional cuts for fat loss and when might be more appropriate to use each. Mini cuts are shorter-term periods of aggressive calorie deficit, while traditional cuts involve longer periods of time, at a less aggressive rate of loss. We cover the Pros and the Cons for each respective approach, and provide examples of when we’ve used minicut’s with clients in the past and why we might use them in the future. We also discuss how one's age, existing responsibilities, lifestyle, and goals can affect which method is best for them. Give this episode a go for all of our insights on mini cuts vs. traditional cuts for your fat loss.

Deep Dive into our Current Training & Nutrition | ETP#106

Tue, 07 Mar 2023 05:00:00 -0500

In episode 106, we discuss our current workout routines and experimentations. Bryan talks about his nine-day split and his specialization on quads and shoulders. He also shares details of training only one arm for six months and his plan to compare the strength and muscle mass of both arms at the end of the experiment. Aaron shares his current training routine, his recent gym change, and calorie surplus strategy.

We also briefly cover the potential impact of cardio on muscle mass and using a DEXA scan to evaluate body comp changes post the 6 month one-arm only training experiment. We reflect on our excitement for the data we will have collected by the end of our experiments.

A Conversation on Blood Work and Health | ETP#105

Tue, 28 Feb 2023 05:00:00 -0500

In this episode, we discuss recent blood work results and concerns about Aaron’s genetic predisposition markers. We share our experiences with traditional doctors and the challenges we faced to find a healthcare professional who understands both our fitness and medical needs. We underscore the importance of understanding our bodies and being proactive with our health, including preventative testing and lifestyle changes. We consider the possibility of potentially trying unconventional management approaches and eventually shifting away from pure hypertrophy-focused training to improve our health markers. We also talk about the trend towards private, more health-focused care and the need for doctors who can bridge the gap between traditional medicine and fitness. In the next episode, we plan to discuss our goals and forecasting for the future.

The Cardio Episode - Zone 2 and Zone 5 | ETP#104

Tue, 21 Feb 2023 05:00:00 -0500

Over the past few months we have been loosely flirting with some of our own more recent experiences with incorporating cardiovascular training into our predominant resistance training. With this episode Bryan walks us through the two “zones” of cardiovascular training you may wish to consider incorporating and how to most-optimally incorporate these types of sessions whilst minimally impacting the adaptations from your strength training.

Setbacks + January Q&A Part 2 | ETP#103

Tue, 14 Feb 2023 05:00:00 -0500

This week we cover the ironic timing of lower body injuries we both sustained this past week and our immediate action plans for making the best of the situations. After that we round out the remaining questions from last week’s January Q&A episode.

Instagram Questions:

When doing cardio, should I do it by minutes or calories burned?
How will this new approach to “cardio for healthspan” play into the spring cut?
Do you really need to consume fewer carbs with insulin resistance or just fewer kcals?
I’m an early lifter 5:30AM, I’ve started incorporating pre-carbs, do I need pre protein?
When I travel with friends (eg skiing), it is hard to hit protein. Is it ok if protein is low for 3-4 days.
Should we keep RIR and weekly volume per muscle the same in a meso? Or alter it every week?
Rec on app or system to log workouts, reps, notes, RIR etc..
Tips get over the fear of the cut… Lose BF % and feel small, makes me want to bulk again
How the F is your HRV 227? What do I need to change in life?
Do you do any hot/cold therapies?If so, how do you incorporate into hypertrophy?
Can you explain why it’s better to hit the short muscle lengths first?
What do you guys think is more significant when training if your goal is hypertrophy? Training the muscle until failure or time under tension? See a lotta back and forth around this and curious to hear your guys take!

January 2023 Instagram Q&A | ETP#102

Tue, 07 Feb 2023 05:00:00 -0500

Today we have the first episode of our Instagram Q&A series for 2023. We cover a number of different topics ranging from low calorie sauces for dieting, to spotting poorly designed training programs, and what the best reasoning would be for a DB chest fly vs a seated machine fly. Next week we will cover Part 2!

Instagram Questions:

What are good upper body exercises on the Smith machine?
Are Single Leg Extensions a good option for Hypertrophy?
Thoughts on Programming horizontal pulls before vertical pulls in a FULL UPPER DAY?
Realizing that volume is so individual, what is a good starting point of volume for a new client? (Reps/Exercises/Frequency)
What are pros and cons of different progression schemes for hypertrophy? How to choose the right one for you?
When are Aaron and Jenny publishing the fitfluencers guide to surviving Bali?
What’s your fave low cal condiment? And favorite hot sauce?
Key points to think about when programming / Red flags when looking at someone’s program?
Update on NYE resolution of “eating more weed”
Is there by any good reason why to use a DB fly instead of a fly machine?
What should we do if we experience elbow pain when pushing?
How to fix scapular winging / uneven shoulder?
How do you rate the straddle lift for glute training at home? Hard to load heavy, and legs look wide?
Why do I pee fast 3-4x during training? I train for 2 hours and drink 2-3 liters during.
Best tips to approach RIR and training coming out of a deload? Why not go to 0-1 RIR the week after deload?
Do you prioritize seasonal foods?
How do you approach gym anxiety (Re: leg day hours prior; worried about waiting for machines in the crowded gym?)
How do you pump yourself up for the gym?
Is there any merit to increasing cals for a period to raise BMR?

High’s & Low’s of Fitness Entrepreneurship | ETP#101

Tue, 31 Jan 2023 05:00:00 -0500

Today we talk about the “Prosper” leg of ETP. As entrepreneurs in the health and fitness space, we have had our high’s, our low’s and everything in between. We know that many of you listeners are also coaches in this space, and hopefully by us sharing some insight into our journey’s thus far (both the good and the bad) we can provide helpful insight for navigating the rough patches along your journey as well.

Evidence-Based Nihilism | ETP#100

Tue, 24 Jan 2023 05:00:00 -0500

Research has dramatically helped to drive the industry forward over the last 10+ years. Thanks to this research we now feel quite confident about some things, such as longer rest periods are better for hypertrophy, frequency is mostly a means of partitioning volume etc…

But there are many studies which have extremely small effect sizes or state conclusions where it doesn’t seem to matter what we do. Such examples might be:

Training with “lower” reps vs “higher” reps or progressing with reps vs progressing with weight.

When it comes to training volume, it’s often stated that more is better up to a point. Is that true for everyone?

This episode is about going deeper into these studies, and understanding that these things very much matter FOR THE INDIVIDUAL (even if they don’t necessarily matter on a population level).

A Wise Person’s Guide to Sustainable Changes in 2023 | ETP#99

Tue, 10 Jan 2023 05:00:00 -0500

In our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year.

2022 Year In Review | ETP#98

Tue, 27 Dec 2022 05:00:00 -0500

After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos.

The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include reverse dropsets, lengthened bias approaches, cardio, metabolic cycles, and training volume.

Optimizing Your Own Nutrition | ETP#97

Tue, 13 Dec 2022 05:00:00 -0500

Today’s episode is on the topic of taking an Individualized approach to optimizing your own nutrition. Within the personal pursuit of optimizing you may very likely find that certain approaches might end up being different from the generally recommended “population level” averages or suggestions even from meta analyses and systematic reviews. These help us provide great places to start, but you likely will find that testing for yourself ends up being the most optimal approach. In this episode we cover a few very common places to look and evaluate.

Minimalist Training: How Low Can You Go? | ETP#96

Tue, 06 Dec 2022 05:00:00 -0500

This is a discussion around training volume (and effort) with a twist. Instead of looking at it from the perspective of trying to MAXIMIZE gains, what if we look at it from the viewpoint of “minimum effective volume?” (the least you can do to still make progress over time). Or to take it even further, the “maintenance volume” (where you would not gain or lose muscle). Does the literature provide us guidance? We delve into a bit of the research, as well our personal experience to have an in depth conversation to discover HOW LOW CAN YOU GO?

November Instagram Q&A Part 2 | ETP#95

Tue, 29 Nov 2022 05:00:00 -0500

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

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

2. How do you handle having the flu?

3. How has your recovery been post-cut?

4. Palm towards or palm down for face pulls?

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

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

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

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

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

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

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

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

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

November Instagram Q&A Part 1 | ETP#94

Tue, 22 Nov 2022 05:00:00 -0500

It is our Monthly Instagram Q&A episode! Today’s episode is PART 1 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month!

Instagram Questions:

1. What are your eating styles? How have these approaches impacted how we thrive and how we coach? How has it impacted your physique?

2. What is your session volume per body part?

3. Thoughts on using cuffs? Benefits and drawbacks?

4. Could you go more in-depth about how you might make intuitive training a successful approach?

5. Can you discuss whether shrugs are a good choice for the upper traps? Some say it isn’t optimal (I.e. Paul Carter)

6. Better to always run mechanical tension mesos with deloads or implement different stimuli?

7. Do you have a vegetarian recipe book that you’d recommend to increase protein intake?

8. Why did you drop RDL from your programming originally?

9. For lengthened partials only set, do you use a % of the weight and how many reps?

Adam Neth | ETP#93

Tue, 15 Nov 2022 05:00:00 -0500

This week we invite our friend Adam Neth onto the podcast! We dig into Adam’s background a little bit and the evolution of mentors and sources he has found useful to get him to where he’s at. We touch on Adam’s decision to go all-in on himself and build out a private training studio in his garage during recent uncertain times, and then we jump into a conversation around Natural Hypertrophy, and how his training philosophy has evolved for himself and his clients as his experiences and views have expanded.

Find more from Adam:

Coaching & Programs: https://www.adamneth.com/

Instagram: https://www.instagram.com/adamneth/

Reverse Dieting Roundtable with Jeremiah Bair | ETP#92

Tue, 08 Nov 2022 05:00:00 -0500

Today, we have the frontman of the Elevated Coaching System, coach Jeremiah Bair to talk about misconceptions, uses, and misuses of Reverse Dieting.

The idea behind this episode came from receiving numerous questions and inquiries in response to the Stronger By Science episode titled “Stretch-Mediated Hypertrophy and Reverse Dieting.” Where Eric Trexler and Greg Nuckols discuss what the current body of research suggests about the role(s) of reverse dieting and those who claim its purported benefits.

We would love to hear your thoughts after listening to this episode.

Jeremiah's Podcast: Living Lean

Find Jeremiah on Instagram

Jeremiah's Coaching Business: Elevated Coaching Systems

Arguments For & Against Biomechanics 2 | ETP#91

Tue, 01 Nov 2022 09:00:00 -0400

Today on the podcast we are discussing arguments both FOR and AGAINST placing an emphasis on biomechanics in your training and programming. There are a lot of discussions surrounding biomechanics as it is a super hot topic right now. We found that many of the discussions were one-sided and didn’t quite portray both sides of the arguments equally. So that is exactly what we decided to try and do today for you.

Keynotes from today's episode:

Biomechanics/Anti-Biomechanics
Biomechanics is the study of the structure, function, and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells, and cell organelles, using the methods of mechanics. Biomechanics is a branch of biophysics.

Arguments against biomechanics:

People have been getting yoked for decades with free weights
If it worked for Arnold…
Barbell basics
Just work hard (feels like biomechanics sort of goes against the way it was “meant to be” or whatever nonsense, of just smashing weight)
Pull-ups for back
Biomechanic-optimized movements aren’t as “subjectively taxing”
You need to do much fewer movements if you pick the big hitters. Isolating more stuff means you have to do more movements

Arguments for biomechanics:

Everything is biomechanics. Even if you try to optimize a barbell movement
Long muscle lengths = need to find where it is most lengthened
Minimizing joint issues / nonexistent since “switching”
Learning/understanding why certain movements produce an incredible stimulus and others don’t
Increasing tension on the desired tissues
How do you know people wouldn’t have been more jacked with better movements?
Improved program design. Less redundancy, better volume distribution.

Thanks for listening!

Our Favorite Movements Per Body Part | ETP#90

Tue, 25 Oct 2022 05:00:00 -0400

What are our all-time favorite movements for each muscle group and why?

It’s been a while since we covered something like this back in episode #70 which was our favorite supersets per body part. So this one will be a little different.

This is a banger of an episode that will be very informative. We cover our favorites, why each is our favorite, and then for most situations provide a secondary for when a particular piece of equipment may not be available.

Thanks for listening!

Here are Bryan's Favs:

Chest:

DB Fly/Press, cable Sterno/costal press (machine press if available and converges)

Upper Back:

Chest sup row (wide elbows) (T-bar, cable, DB), Wide pulldown (legs locked)

Rear Delts:

Chest sup Row (30-45 deg elbows) (T-bar, cable, DB)

Lats:

One arm Pulls (iliac, lumbar), neutral pulldown (legs locked)

Lateral Delts:

Single arm cable raise behind back, dual cable lateral raise

Front Delts:

Low to high cable raise, anterior delt press (cable, then DB)

Quads:

Pendulum, Leg Extensions (Resistance curve manipulation and/or use of Sissy squat)

Hamstrings:

45-Hip Ext + Leg curls (seated) OR B-stance RDL + Lying leg curl

Glutes:

RFESS, lunges (bridges and thrusts are an afterthought)

Abs:

Cable crunches, “Curl-ups”, Garhammer crunches

Calves:

Deficit single leg DB calf raise (new: single leg deficit cable calf raise)

Here are Aaron's Favs:

Chest:

Converging chest press machine. Selectorized.
Upright dual cable version of #1

Upper Back:

Chest-supported upright machine row. Semi-pronated grip.
Chest-supported plate-loaded row.

Rear Delts:

Seated cable row w/ a semi-pronated mag grip.
Prone Incline Rear Delt DB Row.

Lats:

Unilaterally supported pulldown.
Seated Cable Row. Lat Focus. (Lean forward / hollow core w/ neutral grip)

Lateral Delts:

Prone Incline Lateral Delt DB Raises
Medial Delt “KAS set”

Anterior Delts:

Anterior Delt DB Press.
Cable Anterior Delt DB Press.

Quads:

Hack Squat
Lengthened Bias Leg Extension (rare.)
Reverse heavy sled drag

Hams:

Seated Hamstring Curl
Stiff Legged Deadlifts (off the ground.)

Glutes:

Bulgarian SS.
Deficit Reverse Lunge.

Abs:

Weighted Swiss Ball Crunch
Ab Wheel

Thanks for listening!

October Instagram Q&A | ETP#89

Tue, 18 Oct 2022 05:00:00 -0400

The monthly Instagram Q&A episode is here for October. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.

During reverse, cals go up, and cardio down. Increase cals fast or weekly? Is this good?
Opinion on interset stretching
How do I know that I’m recovered for a specific body part? What do I do about it?
Where do you look for meal/recipe ideas
When do you begin to include adductor training?
Which muscles tend to go grow better in the lengthened position?
Favorite movements to add thickness to the back?
Thoughts on Zone 2 cardio
Our best tips to manage fatigue
What are you gonna do with all your free time saved by not training your right arm?
As natural athletes, should we be wary of taking advice from enhanced coaches or advice from coaches who work mostly with enhanced athletes?
How would you program if you had a small in-person facility for group classes? Ignore the financial side of the equipment, just looking to supply optimal training to the gen pop under those conditions?

Do Rep Ranges Matter For Building Muscle? | ETP#88

Tue, 04 Oct 2022 05:00:00 -0400

In this episode, we discuss rep ranges for hypertrophy. So long as you are training hard do they even matter? Some people will say they do not matter. However, here on Eat Train Prosper, it’s quite clear that making blanket statements isn’t how we do things. So we cover the commonly bracketed rep ranges, the pros and cons for each and in what circumstances we think the rep ranges matter in pursuit of gains and other common weight lifting situations.

Nutrition Through The Years | ETP#87

Tue, 27 Sep 2022 05:00:00 -0400

Following up on episode #86 from last week looking back through the years of our time spent lifting weights, this week we have a very similar episode but instead covering what our nutrition has looked like throughout different phases.

I think this episode can be of a lot of help to see that we both had large periods of where our nutrition was far from perfect and how we evolved independently to find ourselves where we currently our today with similar approaches to eating.

As always, thanks for listening! ✌️

Training Career Hindsight Wisdom | ETP#86

Tue, 20 Sep 2022 05:00:00 -0400

If you could do the training career all over again, with your current knowledge, how would you do it?

A deep, thought-provoking question that had been sent in that we wanted to give a full episode to cover in depth. We are definitely in the midst of a very interesting time in the world of lifting weights and the minds and science being given to training. Looking back on 20+ years spent training, how would we change things, if at all?

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

August Q&A Part 2 | ETP#85

Tue, 13 Sep 2022 05:00:00 -0400

This week we have part 2 of our August Instagram Q&A that we didn’t quite have enough time to cover last week. Covered in this part two follow-up:

1. Is there evidence suggesting that some whole foods are better than shakes?
2. Thoughts on nutrition protocol for high school wrestlers? 4 months of 1.5% BW loss per week.
3. During bulk do we need to decrease fibre from fruits/veggies because of high carbs?
4. Is there a difference between optimal nutrition for longevity vs. strength training?
5. Can only sleep if I’m dead tired. Do you have tips for better sleep and how to avoid “overthinking” before bedtime?
6. Static stretching directly after a resistance training session increases hypertrophy?
7. Should you be hitting failure during training when cutting?

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

August Instagram Q&A | ETP#84

Tue, 06 Sep 2022 05:00:00 -0400

The (mostly) monthly Instagram Q&A episode is here for August. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.

Have you tried the lengthened drop sets as their own set? i.e. taking a full rest before the set?
5 weeks post cut, 12 lbs up, but can't lose weight on lowest calories of cut. Metabolic adaptation tips?
If you could do the training career all over again, with the current knowledge, how would you do it?
You seem to always do leg extensions before compound leg movements. Isn’t this significantly limiting mechanical tension on your big compounds?
Do you ever program movements that aren’t 10/10 for hypertrophy, like lateral lunges and loaded carries?
Is there a correlation between a larger surplus and larger muscle gain? Similar to the larger deficit, larger fat loss?
Template for weight loss/surplus phases? (i.e. 3 mth, 6 mth)
Back tweak, at a conference, got covid, 3 weeks off the gym. How and what do we start with?
How do you approach nutrition when the science changes?
How important is food quality for health?

Milo Wolf: Range of Motion for Hypertrophy | ETP#83

Tue, 30 Aug 2022 05:00:00 -0400

This week on the podcast we have Milo Wolf. Milos is currently in the process of completing his PhD in Range of Motion for Hypertrophy. This is a very hot topic right now in the lifting world and what an opportunity we have to talk with someone so well versed in the specifics of the current literature around this. Listen up if you’re looking to improve optimality in your quest for gains.

Thanks for listening

Coaching with Milo ⬇️
https://wolfcoaching.net/
IG | @wolfcoach_

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

August Updates | ETP#82

Tue, 23 Aug 2022 05:00:00 -0400

During this week’s episode, we cover details about our own personal nutrition and training-related periodizations. Diets are ending, outlooks for upcoming training programs, and what we are excited to explore with these. If you would like an inside look into what and why we are planning for ourselves this episode is for you.

Thanks for listening

Making Sense of the Effective Reps Model | ETP#81

Tue, 16 Aug 2022 05:00:00 -0400

In today’s episode Bryan and Aaron have an honest conversation about some of the ambiguity sometimes found even in evidence-based research info. Specifically, surrounding the stimulating/effective reps model for hypertrophy.

It appears that multiple experts looking at the same exact data sets will come to varying versions of conclusions. Which can then become very confusing for the lifters and hypertrophy-seekers downstream of this information.

We weigh in on some of the more seemingly conflicting points and provide our ultimate takeaways to help you maximize your pursuit of gains without incurring extraneous fatigue.

Thanks for listening.

Finding Personal Balance in Pursuit of Goals | ETP#80

Tue, 09 Aug 2022 05:00:00 -0400

This week’s episode is about finding that proverbial middle-ground or “balance” for each of us. One of the most common misunderstandings for many attempting dieters, new lifters, their significant others and family members is being limited to black and white thinking.

In this episode, we use a swinging pendulum as a metaphor to walk through spending time at both “extremes” before settling into a balanced middle ground.

Give this one a listen to better help understand the roles seasons and cycles of periodization play in helping you find that balance for yourself.

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Kassem Hanson: Interpreting Muscle Length Research ⎮ ETP #79

Tue, 02 Aug 2022 05:00:00 -0400

This week we have Kassem Hanson back on the podcast to graciously shine a light on the state of what the current literature suggests for training at short and long muscle lengths.

Kas covers variance in the degree of lengthened position in biarticular vs monoarticular muscles, theoretical and practical benefits for maximally training the lengthened position, and reasons you should also still train in the shortened position, and plausible roles of titin in the three-filament model on increasing mechanical tension.

Put on your thinking caps for this one. You’re going to need it. 🤓

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

July Instagram Q&A ⎮ ETP #78

Tue, 26 Jul 2022 05:00:00 -0400

Our (mostly) monthly Instagram Q&A episode is here. This is another really fun Q&A episode with fun questions from Instagram. Here are the top 10 questions covered in this episode.

How to do a strength phase to support hypertrophy
How would you fuel and plan around hiking a 14er?
Which is better for Hypertrophy, DBs or cables?
How do you avoid burnout as a coach? 12+ years into coaching and struggling with this.
The ratio of lengthened to shortened per muscle group?
How do you measure effective reps
23% BF and female. How to decide to bulk or cut?
What was the highest (we) or a client went with volume for a given body part?
When should you either increase the weight or increase reps?
What do you do for stubborn muscle groups?

Thanks for listening

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Dealing with Injuries ⎮ ETP #77

Tue, 19 Jul 2022 05:00:00 -0400

Unfortunately along your fitness/training journey dealing with an injury is something that you are almost guaranteed to have to deal with. Dealing with many between the two of us over the years we’ve put together some approaches (both mental and physical) for navigating minor and more serious injuries in a productive manner that helps you recover from them as quickly as possible, whilst making the best use of the non-injured parts of your body. Which often is quite a lot!

Thanks for listening!

Bryan’s Post-Photoshoot Discourse⎮ ETP #76

Tue, 12 Jul 2022 05:00:00 -0400

Heads up! In the introduction of this episode, we were planning a conversation around dealing with training injuries and setbacks. But as our conversation unfolded there was a lot of great context in the conversation on the backend of Bryan’s recently wrapped up calorie deficit and photoshoot.

Specific periods of nutritional periodization such as dieting to uncommonly low levels of body fat and attempting to game time a physique for a photoshoot provide excellent opportunities to have conversations about the intricacies of approaches and execution.

In next week’s episode, we will release the episode on handling training injuries and setbacks.

Thanks for listening!

Evidence, Anecdote, & Personal Preference | ETP#75

Tue, 05 Jul 2022 05:00:00 -0400

Today’s episode topic is all about how we approach coaching clients, and in what ways we account for these three components: evidence-based, personal preference, and anecdote. Do we tend to use all three equally? Or do we put more credence in one more?

We break this topic into our two main pillars, of course, training and nutrition. And detail our coaching approaches respectively for each.

This episode ends up being a very productive and insightful conversation into the limitations of applying some research, and the power of anecdote and preference when you’re finding yourself at the far ends of the spectrum.

Thanks for listening!

Physiological vs. Psychological Signals to Deload | ETP#74

Tue, 28 Jun 2022 05:00:00 -0400

We kick off this week’s episode of Eat Train Prosper with Bryan detailing some of the challenges this diet has presented him. Then, we move into some not-so-commonly discussed factors influencing when you might take a deload. Psychological fatigue versus waiting for a loss of performance.

We also talk a little bit about approaches for ending “very hard” sets. Grinding through reps vs. cutting a rep once momentum stops and leveraging lengthened partials.

Then we wrap up with some points around the various utility shortened overload movements can have outside the context of maximizing hypertrophy and what to look for in knowing you’re recovered to train again as your training age progresses.

Thanks for listening!

Top 5 Tips for Gaining Muscle | ETP#73

Tue, 21 Jun 2022 05:00:00 -0400

This week on the podcast we are covering our top 5 important aspects to consider implementing to create the most productive gaining period you possibly can. We go into depth on the reasoning behind each of these top selections and important considerations for each. This episode ranges from gaining based on your training age, how much muscle you are attempting to put on, what changes to your training would be more practical during gaining, and what you should be considering from a nutrition standpoint to make the most out of the months ahead. We also sprinkle into this episode some of our lessons learned the hard way from previous years of doing this incorrectly.

Thanks for listening! ✌️

June Instagram Q&A | ETP#72

Tue, 14 Jun 2022 05:00:00 -0400

This week we are back with another monthly edition of the Instagram Q&A episode format. This is definitely a favorite recurring format that we will continue to do.

The questions covered this week:

Training with slow perfect reps with stretch/contract versus fast explosive reps with more weight?
What courses do you feel a trainer should do or the best ways to educate himself?
Do you think there is a per-session training stimulus that must be achieved within that given in order to see gains in hypertrophy? For example, is it possible that one could experience faster gains by doing 3 sets in one session rather than 1 set spread out over 3 days of the week?
From a beginner's standpoint, would it be more beneficial to focus on the big lifts? If so, what role would machines and cables play in a beginner's workout plan?
If one’s diet consists of beef/chicken would adding fats from nuts be beneficial?
What are examples of metabolic training?
Optimal quad hypertrophy 2x/week programming?
After a 12-week cut, is it better to do a maintenance phase or start a lean bulk?
Short/intense full-body session almost every day? Like 2 sets per body part in different splits?
I like benching for hypertrophy, but seems like everyone on the internet is saying it’s terrible?
How do you determine whether the arm path of a given exercise is good or bad and lines up with joints?
Do either of you do one-off consults, or just pay for an hour of your time?

Thanks for listening!

When Nuance Might Not Matter | ETP#71

Tue, 07 Jun 2022 05:00:00 -0400

This is a bit of a different episode. We take a devil’s advocate stance to where nuance simply might not matter. It’s an introspective conversation exploring the simple question of, “What if this all doesn’t actually lead to more hypertrophy?” That question becomes an interesting conversation for sure.

Thanks for listening!

Favorite Supersets For Each Body Part | ETP#70

Tue, 31 May 2022 05:00:00 -0400

What started out as an Instagram Q&A box question has become a full-length pod episode where we walk you through some of our mechanical tension / same muscle group superset pairings. We get into the contexts for which each pairing may be most appropriate and some of the deciding factors that went into our choices.

Thanks for listening!

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Updates Galore | ETP#69

Tue, 24 May 2022 05:00:00 -0400

Today’s episode is jam-packed and full of updates. It’s been a few weeks and there has been a lot going on between Aaron heading to the other side of the world, Bryan breezing through his diet to previous diet low weigh-in numbers and a brand new hypertrophy cycle. The episode is sprinkled with insights of self-reflection, training realizations, and an aside about when dieting may actually be good for you?!

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Going From Advanced to Elite | ETP#68

Tue, 10 May 2022 05:00:00 -0400

Today we have Alberto Núñez on the podcast and we have a follow-up episode to last week’s episode talking about going from Advanced to Elite. Berto is a professional natural bodybuilder and one of the head coaches at 3D Muscle Journey. He provides us with some of his personal and coaching insights into what physical and mental commitments are required to really push yourself to the next level.

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Connect with Berto ⬇️
W| https://3dmusclejourney.com
IG| https://www.instagram.com/nunez3dmj/

Going From Intermediate to Advanced| ETP#67

Tue, 03 May 2022 05:00:00 -0400

What are the key factors to break past the intermediate lifter phase? It seems that many get stuck in the lifetime intermediate stage. So, how do you go from intermediate to advanced?

In today’s episode, we break down this very question. We approach this question from various aspects both inside and outside of training. In addition to providing our personal anecdotes which have helped us breakthrough that intermediate plateau. We also provide some of the pitfalls of why some never do.

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Endgames| ETP#66

Tue, 26 Apr 2022 05:00:00 -0400

This week on the podcast we get into some recent updates for Bryan’s end of systemic metabolic training as he shifts into a local metabolic phase. Aaron shares a (likely) final update on his lower back injury. Then the conversation shifts into our respective “Endgames.” The short, medium, and long term goals for our times spent in the fitness industry at large, and what we hope to provide back to a space that has given us both so much value in our lives.

Taking Ownership of Your Own Health | ETP#65

Tue, 19 Apr 2022 05:00:00 -0400

This week on the Eat Train Prosper podcast: taking ownership of your own health.

Bryan and Aaron go into some details of a recent set of labwork from Bryan. Aaron covers some interesting findings of Bryan’s Testosterone levels, and we explore potential reasonings as to why and why not this might matter.

Aaron shares thoughts around why it’s important to take ownership of your own internal health and to get things looked at. We share our anecdotal findings of subjective positives of the recent Metabolic Training we are both currently performing.

Then we wrap up with a discussion around some of the complicated reasonings as to why pulling conclusions from emerging research studies might be problematic and what could be a more appropriate path.

Thanks for listening! ✌️

Winning Hyper Trophies w/ Jordan Lips | ETP#64

Tue, 12 Apr 2022 05:00:00 -0400

Today we have an episode featuring Jordan Lips. Jordan is an online fitness and nutrition coach who does a fantastic job at balancing the optimality with the practicality of situations. His Instagram exercise breakdown demonstrations are some of the best you’ll find on the gram. Today we dive into Jordan’s background, how he ended up in the coaching space, his advice on running group coaching programs at scale, big considerations to take when piecing together your home gym, and some nuance around quadriceps training (of course.)

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Connect with Jordan Lips
Instagram: https://www.instagram.com/jordanlipsfitness
Website: https://jordanlipsfitness.com/
Podcast: https://podcasts.apple.com/us/podcast/where-optimal-meets-practical/id1518859017

Metabolic Training | ETP#63

Tue, 05 Apr 2022 05:00:00 -0400

We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility.

In coordination with the upcoming Evolved and Paragon training cycles that Bryan provides, we cover what you need to know about metabolic training, whether systemic or local. And how these might be incorporated into your training.

Bryan Updates:
1. Diet starting
2. Metabolic Cycle (discuss later in the episode)
3. Blood Work / DEXA
4. Mouth procedure
5. Nasal breathing
6. HRV questions/insights
*Random readings super low; scheduled readings super high
7. Interesting tidbit on Casein absorption speed (from SBS)

Aaron Updates:
1. Tweaked something in my back last Wednesday, haven’t trained since.
Oddly, the most painful thing is being seated
2. Had an opportunity to get paid to give a presentation to a team of nutrition coaches.
3. First time as a paid educator.

The correct URL for Beardsley's post: Original Question from 3 episodes ago: Do you consider adding a set for an exercise as a way to “increase stimulus?” Just add a few sets as needed over the course of a meso. Kind of like what Chris Beardsley put together in this infographic
https://www.instagram.com/p/CYtjD7hgZAJ/

Additional Q from an Instagram DM
I recently watched this video by Dr Mike called compound isolation sandwich training: https://youtu.be/UhLCTU_6iFY

The jist was to do a compound first, then isolation, and then another compound with more than one degree of freedom E.g. hack squat, leg extension, then barbell squat. He said that having more than one degree of freedom was important such that other muscles couldn't take over and reduce load to target muscles, in this example the extra degrees of freedom from the squat ensures the quads are still working hard whereas, on a leg press, the glutes may take over and do most of the work reducing quad stimulus.

I'm wondering though, that due to the instability of a movement with more degrees of freedom, it would be harder to push that exercise to failure safely and therefore that may be less stimulus than a more stable exercise.

This is a very nuanced question and I know they are both great approaches and will get good results. But I was curious about your thoughts, do you think one is superior and why? And learning a little more about degrees of freedom would be super interesting.

Thanks for listening!

Coaching with Aaron ⬇️
https://strakernutritionco.com/met

How long can you be in a deficit | ETP#62

Tue, 29 Mar 2022 05:00:00 -0400

Following up on episode #60 (Prepping Your Summer Shredz) we have a long format conversation exploring the various lengths at which a calorie deficit might be most appropriate for you based on:

The ambition of your goals
Your current proximity to said goals
The hierarchy of importance of where this fits into your life
Its potential impacts on others
How much your health stands to benefit from a deficit (or potential lack thereof)
And a few special uses cases

If you’ve been enjoying the show and getting practical value out of it, we would appreciate a share with friends, colleagues or family. If you’d like to leave us an honest review/rating on Apple Podcasts or Spotify we would appreciate that as well.

Thanks for listening!

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

March 22 Instagram Q&A | ETP#61

Tue, 22 Mar 2022 05:00:00 -0400

This week is our March edition of the Instagram Q&A format. This is a popular monthly episode format, so we will continue delivering these. If you ever want to get your question featured on the podcast please reach out to Bryan or Aaron directly on Instagram. This month's questions…

Do you think there is a rationale to limit the number of fats and/or carbohydrates per meal to a certain number?
Do you consider adding a set for an exercise as a way to “increase stimulus?”
What is the difference in stimulus between doing a rear delt pulldown (from high to low) versus a more horizontal line of pull?
Why is the swiss bar (football bar) better for pectoral development?
When cutting and trying to keep muscle, is it better to cut food or add cardio?
What is your warm-up routine?
Carb cycling approach for bodybuilding prep? Useful or necessary?
If you start adjusting and tracking macros on your own with success, when would a coach be worth it?
If doing upper body, like bench press, should glutes be engaged?
How to convince someone to start resistance training?
Best splits for lifters who also do martial arts?
How to break up with clients?
Is gaining 2 lbs in a month after switching away from paleo too much if the goal is hypertrophy?

Let's dive into it!

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Prepping Your Summer Shredz | ETP#60

Tue, 15 Mar 2022 05:00:00 -0400

Summer will be here before we know it and your boys here at Eat Train Prosper want to make sure you are well informed, early and successful in your summer body endeavors.

In today’s episode, we give you two approaches (one more subjective, one more objective) for planning and tips around executing your deficit to be beach-ready in June. We also provide you with some structure on planning conservative timelines, rates of loss and when you should plan to get started!

Thanks for listening

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

The 3 Mechanisms of Hypertrophy | ETP#59

Tue, 08 Mar 2022 05:00:00 -0500

Today’s episode is inspired by a recent Instagram post from Aaron comparing two recent DEXA scans. On the surface, it looks like muscle mass was lost…but was that truly the case? Can hypertrophy training mechanism temporarily shift the measurable amount of lean body mass?

In this episode we introduce and cover the two types of muscle hypertrophy, myofibrillar and sarcoplasmic. As well as the three main mechanisms of action that drive muscle hypertrophy.

Three Mechanisms of Muscle Hypertrophy:

1. Mechanical Tension: Heavy weights, in a controlled manner, through a full range of motion

2. Metabolic Stress: short overload; higher reps, metabolites in muscle, supersets etc…

3. Muscle Damage: lengthened overload = damage but is that a good thing?

Two Types of Muscle Hypertrophy:

1. Myofibrillar Hypertrophy.
Building bigger/stronger muscle fibers

2. Sarcoplasmic Hypertrophy.
Accumulating more fluid in the muscles (glycogen; pump) *what you lose when taking time off, not actual muscle.

Thanks for listening.

Deload Approaches & Nutritional Strategies | ETP#58

Tue, 01 Mar 2022 05:00:00 -0500

This week we are covering the various approaches we might take for a deload period and factors that might influence which approach we take. Additionally, we provide suggestions for how you might want to approach changes to nutrition during deloads (if any.) Ultimately, the goal of our deloads are to reduce acute fatigue accumulation to levels again sufficient to allow for continued positive adaptations to occur prolonging progress.

Where Optimal Meets Practical - with Bryan & Jordan Lips ⬇️
https://podcasts.apple.com/us/podcast/94-bryan-boorstein-bryanboorstein-hypertrophy-what/id1518859017?i=1000551767590

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Are you training hard enough? | ETP#57

Tue, 22 Feb 2022 05:00:00 -0500

Are you training hard enough?

How do you know?

What are some of the clues you can use to subjectively perceive “enough” in the middle of a set?

These are concepts we explore and provide personal feedback on in this episode. Additionally, we answer the remaining questions from episode #56 consisting of missing bicep pumps, Bryan’s new personal program on Paragon, is LMNT a good idea, how much Vitamin D to take, and eating less on rest/non-training days.

Episode Questions:
1. My bicep pumps are gone, I have done more & less volume, both with DB & cables. Carbs are up??

2. Comparing Bryans program to the general Physique template at Paragon

3. Is LMNT or an electrolyte/sodium drink a good idea for everyone?

4. Good starting rec for Vitamin D. Is 6k IU a good starting point?

5. On rest days/weekends, I find I am not nearly as hungry. Would it be ok to prioritize mostly protein and just let the carbs/fat fall wherever even if it means lower cal intake overall?

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

February Coaches Q&A | ETP#56

Tue, 15 Feb 2022 05:00:00 -0500

Today we have another edition of our Coaches Q&A segment where other nutrition coaches, in-person and online trainers submit questions. If you’re a new/established coach or looking to get into the space feel free to DM us question specifics to be covered on future Coaches Q&A episodes.

1. What do you guys think about training abs before the primary workout?

2. What’s the order of training? Is it conditioning, strength then hypertrophy?

3. Would love to know how you phase training between hypertrophy, metabolic and neurologic phases?

4. Do your daily calories or macro splits change for rest days?

5. How do you deal with unmotivated clients?

6. Do you think personal trainers and nutritionists should be more distinct, and PTs not seen as a “one stop shop” for everything fitness related?

7. Calculating Macros using TDEE if you lift 4x/week. How do you account for a super sedentary job?

8. How to know how much protein someone needs?

9. How to deal with a client too focused on staying super lean but wants to add size?

10. Is training each body part 2x over 9 days instead of 7 days still “optimal”?

11. What is your check-in process for online clients? Training, nutrition, sleep, etc. Cheers guys.

Not Gaining Weight on Vacation?! | ETP#55

Tue, 08 Feb 2022 04:00:00 -0500

A fresh and health-focused viewpoint on taking vacations. After a recent poll on Bryan’s Instagram we realized losing weight during short trips and vacations is very common for us. We also realized that we follow a few simple “pillars” on these trips that largely facilitate this outcome. Vacation is often stigmatized as a time that “sabotages” client progress and adherence so today we’re offering a simple framework of how to thrive on vacation with your nutrition, training and health-first lifestyle goals.

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Follow Bryan's Personal Program | ETP#54

Tue, 01 Feb 2022 03:00:00 -0500

In this episode we discuss a brand new programming offering from Bryan and Paragon Training Methods. Starting mid February you will now have the option to follow Bryan’s personal training program exactly as he runs it. This will be most appropriate for the higher intermediate or advanced trainee. All the styles of training you see Bryan doing in his IG stories you will now be able to follow exactly yourself via the Paragon Training Methods app.

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Jenn Ryan: Going From Good to Great | ETP#53

Tue, 25 Jan 2022 04:00:00 -0500

Today we have a very special guest and friend on the podcast by the name of Jenn Ryan. Jenn is highly sought integrative health and nutrition coach, RN, and 5-time CrossFit Games athlete. She joins the podcast today to talk about her evolution as an athlete, what it takes to stay on top, listening to your body and how important recovery is for longevity. Jenn provides a lot of takeaways during this conversation together.

Coaching with Jenn Ryan ⤵️
https://jennlifelineperformance.wufoo.com/forms/z12ku0y01sheara/

Jenn Ryan on Instagram ⤵️
https://www.instagram.com/jenn__ryan/

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Mike Millner: The Power of Your Personality | ETP#52

Tue, 18 Jan 2022 04:00:00 -0500

We are joined today by Mike Millner and we have a very interesting conversation around aspects of your personality and how they are tied to neurotransmitters. Mike is a coach and owner of Peak Optimization Performance, and today's conversation focuses on "neurotyping" and how Mike leverages this when tailoring coaching for clients. Thanks for listening! ✌️

Take Mike's Neurotype Assessment ⤵️
https://neurotypetraining.com

Mike on Instagram ⤵️
https://www.instagram.com/coach_mike_millner

Mike's Podcast: Mind Over Macros ⤵️
https://neurotypetraining.com/mind-over-macros-podcast/

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

What Has Gotten Us to Here | ETP#51

Tue, 11 Jan 2022 02:00:00 -0500

A slightly different style of episode today! Focusing in on more of prosperity versus eating or training for once. We have a conversation of introspection and reflection today where we cover some of our habits, strengths, weaknesses and belief systems that have helped us reach where we currently are. We cover these mostly from three different avenues: Business, Personal Development, and of course Training & Nutrition. Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

New Year: New Goals Q&A | ETP#50

Tue, 04 Jan 2022 03:00:00 -0500

Milestone episode number 50 landing right as we head into a brand new year. To kick the year off we have a rapid fire style Q&A segment and we cover a lot of different topics. Let’s jump into the questions!

1. Aside from not getting a variety of minerals, etc. from different food sources (and possible food boredom) is there anything not optimal about eating the same foods day after day for let’s say a month or longer at a time if they meet your macro goals?
2. Programming perspective/beliefs we used to hold that have now changed dramatically?
3. In tracked maintenance for a 3 months after a long time of inconsistency. Is Physique cycle a good one to begin a bulk? Also, I suffer from Gastroparesis and can’t bulk much (about 300 surplus). Will that do anything?
4. C19 in October. Bad case, tons of fatigue and breathing issues. Struggling, and having to choose work or workout, as fatigue is too high for both. Sleeping 9-10 hrs a night for last 2 weeks. Also all whoop readings red for a number of weeks. Used to be an avid hiker, but really struggling to workout and walk or get any super consistent movement day to day. Any words of advice or encouragement?
5. Super confused on failure training. Is one set to failure enough? Why would I want to do 2 sets ever? Is it better? Would you try to hit failure on every exercise in a workout if safety isn’t an issue?
6. Best way to load a sissy squat? Weighted vest?
7. Thank you for all your knowledge and assistance throughout the year :)
8. In a training rut for myself. What good resources can you suggest?
9. Full body routines fatigue me too much for the final few exercises. Should I switch up the order?
10. How to get over a breakup. The chemistry was amazing, and three months later I am worse off
11. Best way to optimize upper body training when you can’t train lower with a broken leg?
12. How do you assess how you are recovering and when you need to take a rest day instead of train?
13. Reverse or Recovery diet?
14. In a superset, start with short or lengthened movement first? Why?
15. Cable machines…. Does it get harder or easier as you move closer to the cable stack?
16. How does narrow/wide stance impact a Glute bridge?
17. In your current setup, are you hitting upper 3x/week and lower 2x/week? 18. Who would get better results and why:
Person training only lengthened movements, person with an even mix between lengthened/shortened/mid-range?
19. Advice on moving away from scale and food/macro tracking. Irrational fear of loss of control…

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇

Part 2: N1 Training Practical Recap | ETP#49

Tue, 28 Dec 2021 00:00:00 -0500

Following up with part 2 covering our experiences at the N1 Education Practical. If you haven’t listened to part 1 yet, it’s recommended to listen to that episode first to pick up the context of today’s conversation.

The Practical consists of 4 consecutive days in-person at the N1 Training headquarters going DEEP on human anatomy, biomechanics, and how by gaining a better working understanding on each you can improve your own training, and your clients training.

You can search dates for upcoming N1 Practicals here.

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Part 1: N1 Training Practical Recap | ETP#49

Tue, 21 Dec 2021 00:00:00 -0500

Today’s episode is the first part of a 2-part episode following our completion of the N1 Education Practical. The Practical consists of 4 consecutive days in-person at the N1 Training headquarters going DEEP on human anatomy, biomechanics, and how by gaining a better working understanding on each you can improve your own training, and your clients training.

You can search dates for upcoming N1 Practicals here.

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

December Instagram Q&A | ETP#48

Tue, 14 Dec 2021 00:00:00 -0500

Welcome to the monthly ETP listener Q&A episode! Each month we take questions from listeners via our Instagram accounts (@aaron_straker / @bryanboorstein) and provide context-specific and nuanced answers in long format. This month we cover:

1. How to prioritize a muscle group when following generalized programming.
2. Body fat set-point.
3. Things we wish we knew sooner in our coaching careers.
4. How we might effectively divide quadriceps and hamstrings training throughout a week.
5. How to know when a client has maxed out their caloric intake level.
6. Tactics for lowering fasting blood glucose levels.
7. Is dark chocolate a healthy fat source?
8. Does organic food actually make a tangible difference?
9. Should be follow a creatine loading phase.

Training Cycle Chat + Rear Delts | ETP#47

Tue, 07 Dec 2021 00:00:00 -0500

This week Bryan and Aaron cover the complete design of Bryan's new hypertrophy training rotation now that his strength cycle has officially ended. How you can determine your sensitivity when supplementing with Melatonin, and current favorite movement patterns to train the rear delts for hypertrophy. As always, thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Kassem Hanson: Muscle Hypertrophy Science | ETP#46

Tue, 30 Nov 2021 05:00:00 -0500

Coach Kassem Hanson, the creator of N1 Education and N1 Training, brings an incredible and unprecedented depth of knowledge to lifting weights. Revolutionary is the word that comes to mind with how what you will learn from Kassem and N1 will improve your training. Today’s episode you will need to listen to at least twice, because many of the concepts will likely be foreign at first. After listening make sure to find coach Kassem and the N1 on their respective social channels (linked below in show notes) to continue learning more from him and the N1 coaching staff. Thanks for listening! ✌️

Kassem / N1 Socials
@coach_kassem
@n1.education
@n1.training
https://www.youtube.com/c/N1education

N1 Training / Education
https://n1.training/
https://n1.education/

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Choosing the Right Gym | ETP#45

Tue, 23 Nov 2021 05:00:00 -0500

Today we have an interesting discussion around the thoughts and perceptions that have molded our viewpoints when it comes to selecting the right gym. Bryan also gives the latest updates on managing fatigue for deadlift performance throughout his ongoing strength block, and why he’s excited for his return to a hypertrophy block. What is harder, a 3RM Back Squat or 12RM Hack/Pendulum? And Aaron shares the latest from his big testing day experiment, his gut protocol, and revelations from the most basic attempt in improving digestion. Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

November Life / Training Updates | #ETP44

Tue, 16 Nov 2021 05:00:00 -0500

Episode 44 consists of updates from the both of us, as well as the many side chats these inspire. Autoregulating intensity and managing fatigue during pursuit of strength. Psychological preparation in low rep heavy sets vs. moderate load higher rep sets. Dietary “normalcy” and wanting nothing to do with it. And lastly why you want to schedule your DEXA Scan before your blood work and not after. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Measuring Gains with a DEXA Scan | ETP#43

Tue, 09 Nov 2021 05:00:00 -0500

We talk a lot about objectivity on the podcast and one of the top ways to objectively measure changes in lean body mass and fat mass is by getting a DEXA Scan. Today we talk about how it can be beneficial, what you should do to control as many variables as possible, and some of the discrepancies you may find between a DEXA and some other more commonly used methods. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Rapid Fire Nutrition, Training, Lifestyle Q&A | ETP#42

Tue, 02 Nov 2021 04:00:00 -0400

Today we take a new approach to an Instagram Q&A episode and instead of picking and choosing we answered ALL SUBMITTED QUESTIONS. 23 questions to be precise. We sectioned off the questions into first nutrition related questions, then training related questions, and finally lifestyle related questions. Thank you to all of you guys who submitted your questions for this weeks episode and thank you for listening! ✌️

Nutrition Questions:

Does a higher fat macro split tend to favor a “lifestyle lean” Aesthetic, or is this anecdotal?
Is it possible to go too slow in a building phase? I.E. 100 cal increase every 3 weeks versus every week?
Sucralose. Avoid or don’t worry?
Been on a cut to lean out. Is it bad to be on a cut for too long?
How long should cuts and bulks be? Until you hit goals, or what is the recommendation?
Nutrition and lifestyle tips for a college student who doesn’t wanna “miss out?”

Training Questions:

Studies or new findings that have changed the way you train and program?
On days with a lengthened overload squat, would you prefer lengthened or short overload leg extension as secondary movement.
If young training age, will “ME” (muscular endurance) training translate to overall/max strength. If so, how long?
Do you find for yourself and clients, that training 6 out of 7 days is too much?
Thoughts on Jeff Nippard style full body training 5x/week?
Thoughts on single set to failure training?
Best Pull-up progression? Bands, negatives?
Resources we recommend for coaches wanting to expand training knowledge?
Best way to gauge RIR if new to this type of training?
Do we recommend warming up and stretching before, or just starting with light weight for first movement? (second part; stretch before or after training?)
Best rep range for novice?
Would you ever use eccentric-only training? Maybe at the end of a set?
How do you gauge weights for backoff set on primary lift?

Lifestyle Questions:

I’m getting adequate total sleep, but very little DEEP sleep. Thoughts/tips/effects?
Best tips for a good night sleep?
Best recovery protocols? Foam roll, sauna, muscle stim? Others?
How do you stay MOTIVATED to train solo?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow B

Recent Research Roundup | ETP#41

Tue, 26 Oct 2021 05:00:00 -0400

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! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Exercise Order / Dynamic Double Progression | ETP#40

Tue, 19 Oct 2021 04:00:00 -0400

Today we take a bit deeper of a dive on practical progression options for when to increase (or decrease) loads. We cover Dynamic Double Progression a bit deeper and why the rep drop-off model may be a more appropriate progression model for you.

Additionally we cover if you should be rearranging your exercise order in your program to give greater rest between the same body parts.

Then conversation then shifts into how to increase the length of your training blocks and extending potential total hypertrophic stimulus before deloading by reducing fatigue accumulation.

We wrap up with which type of training: strength or hypertrophy would be most optimal for periods of considerable weight manipulation. Both increasing and decreasing. As always, thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Special Edition: Coaches Q&A | ETP#39

Tue, 12 Oct 2021 05:00:00 -0400

Today’s episode is a special edition Q&A from other nutrition coaches, in-person and online trainers about how we approach certain client cases, protocols, and limiting mindsets. Ranging from psychological and priority questions to reading client bloodwork, digestion issues, and how to transition into the online coaching space from being strictly an in-person trainer.

If you’re an established coach or looking to get into the space feel free to DM us question specifics to be covered on future episodes.

As always, thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Conclusions: Diet End & 8 Weeks of Ab Training | ETP#38

Tue, 05 Oct 2021 04:00:00 -0400

This week Bryan and Aaron recap the end of Bryan’s diet, his photoshoot comparing the progress he made from the previous year, and an honest critique from Pro Natural Bodybuilders Alberto Núñez and Brian Minor. Aaron shares details about his gut protocol for improving lingering digestion issues as a result of the travel lifestyle, new low weigh-ins during his recovery diet and associations between relative body fat percentages and their impacts on bloodwork markers. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Data Driven Strength | ETP#37

Tue, 28 Sep 2021 00:00:00 -0400

Today we have Zac and Josh of Data Driven Strength on the podcast and we get real into the weeds on what research supports for lifting big weights...and a little bit of getting jacked as well. Zac and Josh take us through what monitoring velocity in your strength training can provide you, the differences in approach for training for strength vs. muscle hypertrophy, and how training at lower RPE and higher RIR can be neurologically beneficial for you strength adaptations. It was really cool to get the time to have this conversation from guys who are deep into the research, application, AND participation in where research meets lifting weights. Thanks for listening! ✌️

Find Zac and Josh on Instagram
https://www.instagram.com/zac.datadrivenstrength/
https://www.instagram.com/josh.datadrivenstrength/

Data Driven Strength Individualized Programming (DDSIP)
https://www.data-drivenstrength.com/individualized-programming

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Diet-end Peaking, Strength Cycles, & Long-term Specialization | ETP#36

Tue, 21 Sep 2021 05:00:00 -0400

After nearly 4.5 months of dieting Bryan is in his final days so we cover his “peaking” strategy he plans to employ heading into his photoshoot. We also discuss upcoming strength training cycles we both will transition to during this fall season after exclusively training for hypertrophy for 2+ years. We wrap up with long-term specialization cycles of 12 months or even longer and when and why this might be appropriate for you as opposed to a traditional 8 to 12 week specialization. As always, thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

What We Wish We Knew Sooner | ETP#35

Tue, 14 Sep 2021 06:00:00 -0400

Today’s episode is all about delicious fruits, Aaron narrowly avoiding an absolute meltdown because of the common house fly, peaking strategies for end of Bryan’s diet, and things that we wish we knew sooner in our training and nutrition journeys. As always, thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Where Does Lifting & Nutrition Fit into your Lifestyle? | ETP#34

Tue, 07 Sep 2021 04:00:00 -0400

The end of Bryan's 8 week ab training experiment and seemingly mysterious new diet low weigh-ins. Could there be more to why your weight fluctuates besides the previous days calorie totals? Which psychological considerations should you take into account on where training and nutrition fit into your current lifestyle and priorities? In a conversation a bit more meta and introspective than usual, Bryan and Aaron share how their priorities and considerations have shifted over time. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Perceptions: Natty vs. Fake Natty | ETP#33

Tue, 31 Aug 2021 05:00:00 -0400

In this episode we speak on a few tips for longevity for the tricep joint specifically, when setting a hard deadline for objective eating outcomes actually become beneficial, and future plans to sprinkle back in some dedicated strength-focused training. Then we get into the topic for the day on fake natty accusations that we have encountered. What our perceptions are on this, misunderstandings many guys have that lead them to believe this, and how this can ultimately hold you back. As always, thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Building Muscle for Women with Rachel Gregory | ETP#32

Tue, 24 Aug 2021 05:00:00 -0400

Today on the podcast we have our friend Rachel Gregory and we are talking about women and building muscle.

Rachel is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

We get into some of her background, transitioning from CrossFit style training into a more physique-focused approach (very similar to our own) and then dig into the bulk of the conversation around women and building muscle, training intensity, fears of “getting bulky” and how approaches can change as your horizons expand.

Rachel’s Protein Ice Cream recipe: https://www.metflexlife.com/blog/5-minute-low-carb-protein-ice-cream

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Diet Perceptions, Reverse Dieting too well, Remembering John Meadows, August Q&A | ETP#31

Tue, 17 Aug 2021 05:00:00 -0400

In this week's episode of Eat Train Prosper we have our monthly Instagram Q&A! 10 questions ranging from being scale focused, what to do if you're skinny fat, eating more than 1 gram of protein per pound bodyweight, and what to do after untracked/unplanned caloric overages. We also cover the utility of getting something like a DEXA scan done, go off on a slight aside about Perfect Bars, and remember the Mountain Dog, John Meadows and everything we've been fortunate to learn from him over the years. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

7 Reasons your Legs Aren't Growing | ETP#30

Tue, 10 Aug 2021 05:00:00 -0400

Talk about an episode near and dear to our hearts. In this episode we're covering 7 potential mistakes you might find yourself making in your eternal quest for pants-splitting quads, glutes, and hamstrings. Admittedly, it took us many years to realize, learn, and accept these mistakes as we made them ourselves. After listening to this one, may the Gods bless your future leg sessions with the most glorious offerings of gains.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Advanced Hypertrophy Training with Dr. Eric Helms | ETP#29

Tue, 03 Aug 2021 05:00:00 -0400

This week on the podcast we have Dr. Eric Helms. Eric has a PhD in strength and conditioning, and two master’s degrees, one in exercise science and the other in sports nutrition. Eric is the co-founder and chief science officer for Team 3D Muscle Journey, chief author of the Muscle and Strength Pyramid books, co-founder and contributor to Monthly Applications in Strength Sport research review, co-host of the Iron Culture Podcast, and a Strength & Conditioning Research Fellow in the Sports Performance Research Institute New Zealand, at Auckland University of Technology. It's safe to say that Eric knows a LOT about lifting weights and even better yet, he shares how we can apply all of this knowledge for making progress. Thanks for listening! ✌️

Follow Eric on Instagram ⬇️
@helms3dmj

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein82
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Active Recovery Week + Training Questions | ETP#28

Tue, 27 Jul 2021 05:00:00 -0400

This week Bryan and Aaron touch base on the tail end of Bryan's Active Recovery week, when to know when something like an Active Recovery week might be beneficial, and other similar forms of this that might inadvertently occur. They also answer 5 questions from Instagram DMs all in relation to hypertrophy training. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
(Use code: ETP30 to save $17 through July 31st)

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Which Foods to Eat When Dieting | ETP#27

Tue, 20 Jul 2021 05:00:00 -0400

Bryan and Aaron cover in detail the exact feeding frequency, timing, and foods they are utilizing while successfully navigating their current diets. Covering some differences between the approaches taken between them, and their respective thoughts and reasoning behind these. Also covered are updates on the Ab Training Experiment, Bryan's current Active Recovery week, Aaron's reflections on 30 days without caffeine, and when to call it quits during a diet. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
(Use code: ETP30 to save $17 through July 31st)

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

July 2021: Instagram Q&A | ETP#26

Tue, 13 Jul 2021 05:00:00 -0400

In this week's episode we provide in-depth answer's to 6 great questions from Bryan's Instagram followers. Before we dig into these we cover our favorite strategies for mixing whey isolate with Gatorade (protein + carbs) and lay the groundwork for an 8 week experiment regarding directly training abs. For the opportunity to get some of your questions answered in a future episode you can reach out to us on Instagram. @aaron_straker and @bryanboorstein Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
(Use code: ETP30 to save $17 through July 31st)

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

How to Keep Progress While On Vacation | ETP#25

Tue, 06 Jul 2021 05:00:00 -0400

After a brief hiatus while Bryan was on vacation we are back talking how to stay on track and not derail progress whilst balancing objective eating, training on vacation and keeping the rest of your family happy. We also weigh-in on the what does training to 1RIR actually subjectively look/feel like and answer how you can approach effectively including partial reps into your training routine. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
(Use code: ETP30 to save $17 through July 31st)

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Endless Possibilities of Variable Resistance | ETP#24

Tue, 15 Jun 2021 05:00:00 -0400

In this week's episode Bryan and Aaron cover some personal goals outside of training and nutrition. We answer the questions of how you might best incorporate "less than optimal" physical activities into your grand pursuit of physique, fat loss, and performance. The major theme of this episode stems from Bryan's recent training session with Kassem Hanson, Brian Minor and Alberto Núñez which sparks a ton of curiosity surrounding variable resistance, evaluating volume, effective reps, and current research on these topics.

Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Laurie Christine King | ETP#23

Tue, 08 Jun 2021 05:00:00 -0400

This week we are joined by Laurie Christine King! Laurie is an absolute powerhouse on things fitness and nutrition, and a strong voice for inclusivity and diversity in the industry. She also co-founded and operates Paragon Training Methods alongside Bryan. In this episode we dig into the backstory behind the founding of Paragon, what it really means to be strong and well fed, and playing the long game in listening to what your body is trying to tell you. Thanks for listening! ✌️

Find More from Laurie Christine King ⬇️
https://paragontrainingmethods.com
https://www.youtube.com/c/LaurieChristineKing
https://lauriechristineking.com
https://www.instagram.com/lauriechristineking

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Aaron Opens up on his Dieting & Training | ETP#22

Tue, 01 Jun 2021 05:00:00 -0400

In this episode Aaron shares some of his recent and personal realizations around how nutrition fits into his social life, as well as some fears and uncertainties surrounding his own training and progress. Bryan sheds some insight on his own recent training realizations and we wrap up with providing our own nuanced takes on the classic question of "What is the best way to train during a deficit?" Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Client Check-In System for Remote Coaching ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Insulin Sensitivity with Brandon DaCruz | ETP#21

Tue, 25 May 2021 00:00:00 -0400

This week we are joined once again by Brandon DaCruz and we are talking about endogenous insulin and everything you might want to know about how insulin impacts how well you can build muscle, drop body fat and ultimately your day-to-day health.

Follow / Reach Out to Brandon ⬇️
Instagram: @brandondacruz_
Coaching Inquiries: bdacruzfitness@gmail.com

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Body Fat Levels, Mechanical Tension, Deloading & Cardio | ETP#20

Tue, 18 May 2021 05:00:00 -0400

This week we introduce a big topic in training called Mechanical Tension and why it's important for progressing to you. We also dive into body fat percentage levels and what is most important to know here. The different types of deload techniques becoming more available as well as when you should do you cardio...if at all? Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Q&A: Our Take on Marijuana, Calorie Cycling & Much More | ETP#19

Tue, 11 May 2021 05:00:00 -0400

In this week's episode Bryan and Aaron cover in-depth 7 questions from Instagram and a few bonus extra questions at the end. Topics range from personal anecdote and research on marijuana use, reasons for/against calorie cycling, leg drive in the bench press, and the best rep range to maximize muscle AND grow muscle simultaneously. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Starting Diets, Full Body Hypertrophy & Getting Labwork | ETP#18

Tue, 04 May 2021 05:00:00 -0400

This week Bryan and Aaron go over the planning and structure of their respective calorie deficits and mini-cuts that have started. Aaron provides an update on the proposed Full Body Hypertrophy (FBH) training block from a few episodes back. Aaron's covers the importance of getting labwork drawn periodically for your health primarily and to know where you're starting a potential calorie deficit from and its impacts. Lastly, some best practices for staying lean post calorie deficit period as you transition back towards more lifestyle nutrition. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Energy Flux + More with Brandon DaCruz | ETP#17

Tue, 27 Apr 2021 05:00:00 -0400

This week on the podcast we have Brandon DaCruz. Brandon is an online nutrition coach, executive for the supplement company Innovapharm, as well as an internationally published fitness model. On top of all of this, Brandon spends a lot of time learning his craft and today he shares a lot of that with us. We cover a broad range of topics mostly centered around energy models for successful dieting and keeping the weight off. Both constrained energy expenditure and energy flux models, talk a little bit of training, and even dive into some less often talked about methods for improving your digestion. You will definitely have plenty of opportunities to learn something in this episode.

Follow / Reach Out to Brandon ⬇️
Instagram: @brandondacruz_
Coaching Inquiries: bdacruzfitness@gmail.com

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training Legs: Exercise Variation & Execution Cues | ETP#16

Tue, 20 Apr 2021 05:00:00 -0400

This week it's Bryan and Aaron going back and forth on Aaron's proposed daily leg training, reducing exercise variation to personal favorites for the purpose of increasing stimulus to the desired musculature. Bryan provides insight on common pitfalls and what is possibly the most realistic way to design full body hypertrophy programs. The conversation pivots into exercise execution specifically for Romanian Deadlifts (RDLs) biasing glutes vs hamstring and Bulgarian Split Squats biasing quadriceps vs. glutes and helpful cues to dial in your desired bias further. We wrap up with answering an Instagram question about our takes on drinking alcohol strictly from a training and body composition perspective. Thanks for listening!

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Deep Thoughts with Anders Varner | ETP#15

Tue, 13 Apr 2021 05:00:00 -0400

This week on the Eat Train Prosper podcast we have our good friend, Anders Varner. Anders is the host of the the Barbell Shrugged Podcast and creator of the Diesel Dad Challenge. Helping busy dads get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Anders also has an extensive history in coaching fitness, online media, marketing, and entrepreneurship. In today's episode we go deep with Anders on the reflections and changes that a lifetime of fitness has had in his life.

All Things Anders Varner ⬇️
https://barbellshrugged.com/dieseldad/
@andersvarner | @barbellshrugged

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Life/Training/Diet Updates: April | ETP#14

Tue, 06 Apr 2021 00:00:00 -0400

Today we catch up on all things life, training, and nutrition/diet going on as we're now into the first week in April. Aaron speaks about reaching the end of his 8 month (mostly) lean gains period and Bryan covers how his gaintaining has been going. We also go into psychology of training and how this impacts the tradeoff between what might be optimal and what is practical within the bounds of your life and enjoyment. If you're interested in listening about what changes and updates we make periodically to our own training and nutrition periodization this episode is 100% up your alley.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

How to Pick the Best Training Split | ETP#13

Tue, 30 Mar 2021 05:00:00 -0400

In today's episode we are talking all things training splits. What type of training split might be best suited for beginners, or for more advanced training ages? What factors outside of the gym might impact which training split could work best for you right now. We discuss our current training splits, some of our favorites we have used, as well as common splits we personally find we do not like much.

Additionally we cover brief explanations of some of the most popular training splits you are likely to come across:

A. Traditional Bro Splits. Training each muscle once per week.
B. The Upper / Lower Split. Commonly repeated twice or more per week.
C. Push, Pull, Legs. Commonly repeated once weekly for a 6 day split.
D. Upper, Lower, Push, Pull, Legs. Hits each muscle group twice, providing a 5 day per week split.
E. Full Body. 3-5+ times per week.

Bonus Questions:

1. How should rest days be adjusted for different splits

2. Is there a specific number of optimal reps for any given training split? Or are rep ranges specific to desired stimulus like strength, hypertrophy, endurance etc.?

3. What is the best split for sports performance?

4. What is our favorite upper back exercise?

5. How would you structure split if you have an injury that limits upper body?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Breaking Plateaus & Reflections on Lockdown Training | ETP#12

Tue, 23 Mar 2021 05:00:00 -0400

This week we revisit our training during last year's lockdown and the modifications we made and how it affected us physically and mentally. Our best advice for what to expect and plan for when returning to the gym after lockdown, and lastly how to approach breaking plateaus.

Topics Explored:

1. Reflecting on training during lockdown. Looking back now one year later.

2. For those who haven't yet returned to your "normal" gym. The important things to consider for when making your triumphant return to the gym.

3. Breaking plateaus. What we have found to be “best practices” when you think a plateau is occurring or has occurred. Covering both checkdowns you should make sure you're addressing inside your training as well as the "big rocks" outside of the gym.

Psychology of Doing Less - Best Rep Range - Post "Cheat" Plan | ETP#11

Tue, 16 Mar 2021 05:00:00 -0400

This week we have another Instagram Q&A covering the psychology around "doing less", how to balance your volume between rep ranges, and appropriate course of action following a blowout/cheat meals and philosophies here.

*Note. Bryan was experiencing some audio hardware issues later into the episode.

Topics Explored:

1. Coming from a higher volume training program (for example: competitive Crossfit) The process of psychological acceptance that it’s possible “less is more” and how you might diagnose your true volume requirements.

2. Regarding different rep ranges for hypertrophy, is there a “best one” for an individual? Or should we split volume evenly between all of the suggested rep ranges for hypertrophy. (5-10, 10-15, 15-25+)

3. The day after a cheat meal is it ok to eat intuitively for carbs and fats versus meeting my macros?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Relevancy of Tonnage? / When to Progress Load within a Rep Range | ETP10

Tue, 09 Mar 2021 05:00:00 -0500

Today's episode surrounds the ever important topics considering evaluating appropriate progression when moving through a training cycle. Speaking from the context of primarily hypertrophy but with indications of where dually applicable for strength as well.

1. What is the relevancy of achieving a greater tonnage in evaluating progression? Is tonnage a metric we should pay attention to in a micro perspective? What about from a macro perspective?
Example. Performing 30 lbs. for 15 reps = 450 lbs. tonnage vs 32.5 lbs. at 12 reps = 390 lbs. Does this decrease in total tonnage mean a lesser hypertrophic stimulus?

2. How should you decide when to move up in weight for your working sets?
Example: Say a target rep range is 12-15. If you perform 15, 13, 11. Do you move up or repeat the following week? Technically you didn’t meet the rep range on set 3, but the first two are great.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Higher Carb Dieting, Training to Failure & Rest Periods | ETP#9

Tue, 02 Mar 2021 05:00:00 -0500

In today's episode Bryan and Aaron explore three different topics that always seem to be circulating in the various training and nutrition spaces.

Dieting on a higher carbohydrate vs. a higher fat intake. There are generally two different considerations on this. One is shorter term, more geared towards aesthetics and physique. The other is a longer term approach and more health and longevity focused.
Training to failure versus training to 1-2 RIR? (Reps in Reserve.) What about going high such as 3RIR and 4RIR?
Optimal Rest Period length? Short rest periods (60 seconds) versus longer rest periods (3+ minutes) What are the implications of each on factors such as volume, rep execution, maintaining intra set performance, do these effect muscle stimulus, etc.

Current States of Training, Nutrition, Life & Business | ETP#8

Tue, 23 Feb 2021 05:00:00 -0500

Bryan and Aaron catch up on the current states of their personal and professional lives. Of course they also go deep on the current landscape of their own hypertrophy training, physique goals and what their nutrition looks like. Including a long aside about Bryan's future plans for a natural bodybuilding show in 2022 and thoughts surrounding potential approaches for this.

Aaron's Metabolic Performance Protocol starting March 1st ⬇️
https://strakernutritionco.com/metabolic-performance-protocol/

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Dr. Dave Maconi and Abel Csabai | ETP#7

Tue, 16 Feb 2021 05:00:00 -0500

On today's episode we have our first ever guests, Dr. Dave Maconi and Abel Csabai. Dave and Abel are both very knowledgable about training and nutrition and have valuable insights regarding each.

Topics Explored:

1. General thoughts on how much the genetic potential of strength and hypertrophy are related?

2. Conjecture on some potential "strength numbers" that genetically average people could expect to hit over a training career.

3. General discussion of epigenetics generation to generation (as well as whether there may be any potential impact from "nurture" throughout early part of life on muscular potential). What have we seen?

4. Training volume: It seems we have all gone from higher volume to a more moderate volume of training over the last few years.

5. Psychology of the “majority of days” being a certain way when dieting. The 5:2 (deficit/maintenance) Bill campbell approach versus a 2:5 approach (steeper deficit/maintenance) or even a 1:6 approach (fasted/maintenance)

Where you can find Dr. Dave Maconi ⬇️
Instagram: @dave_maconi
YouTube: Brains and Gains Podcast
https://drdavemaconi.com

Where you can find Abel Csabai ⬇️
Instagram: @ssdabel
YouTube: SSD Abel
https://abelssd.com

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Instagram Questions & Answers:2 | ETP#6

Tue, 09 Feb 2021 05:00:00 -0500

In this second Q&A style episode Bryan and Aaron cover more questions asked from their Instagram followers. The questions are a solid balance between training, nutrition, and some of the differences in how men and women can approach training respective to their physiological differences.

Questions Answered:

If I’m looking to maintain a lean physique but am confused if I’m eating enough or not, is it better to hire a nutrition coach and stick with a basic strength training program or to hire someone who does both nutrition and writes training programs. And if hiring a nutrition coach - are there any credentials one should look out for?
Can you discuss the reasons and/or benefits of why you train twice daily? Trying to understand it practically, as well as physiologically.
Please discuss periodization with regards to bulking, cutting, et. What are optimal periods for each?
Why does lifting weight feel heavier/lighter depending on the training day?
Are training and nutrition principles the same for males/females. Do differences in hormones impact results?

* The Women's Book Aaron referenced in this episode can be found here. https://store.bodyrecomposition.com/the-womens-book-vol1/
Resting between single leg movements versus single arm movements; Still need 2-3 min between limbs?
If you’re eating in a deficit how should your weight training look/feel vs. maintenance eating?

Importance of Compound Movements | ETP#5

Tue, 02 Feb 2021 05:00:00 -0500

We often talk about topics with a view from above, zooming in on the advanced trainee. But we all started somewhere, and the way in which you start can impact what you learn, how you interpret the information you’re receiving as feedback from your body, and what processes become your guiding principles as you progress through the training journey.

In this episode we discuss some of the basic training concepts that were part of our journey during the early days. How much did we rely on compound movements? When did we implement isolation work? What lessons can be learned from the approach we utilized? Would we change anything if we could go back in time and do it again?

Topics Explored:

Learning how to work hard. The big lifts provide the biggest challenge.
Defining standard training level progressions: Beginner, Intermediate, Advanced.
Progression happens weekly as beginner, especially on compounds, which allows an athlete to see consistent progress and improve execution through practice of similar movement patterns (and also movements that happen to be relatively functional in the perspective of daily life).
The Nature of compounds that they work everything. Arms with pulling and pushing movements, quads/hams/glutes across the lower body lifts. When a stimulus is new, these compound movements will absolutely cause growth in the auxiliary/assistance muscle groups. When you’re a beginner, every stimulus is new!
Progressing 7 basic movement patterns and variations of personal choice for each.
Squat, Deadlift, Bench Press, Row, Dip, Pull-up, Overhead Press.
Diagnostic tools, variable assessment and adding in isolation movements slowly over time.
Paul Carter's current argument that the complexity of the big lifts is too much for a beginner to learn oftentimes. Focusing more on simpler movements enhances the process of the trainee learning to make a MMC and improve execution quickly.
Eventually, you reach intermediate status. It’s difficult to quantify this, other than the metric above regarding progression rates.
When you add isolations, as an intermediate or advanced trainee, they can become the premier “diagnostic tool” that you have for whether hypertrophy is increasing in that area.

The Protein Range Debate | ETP#4

Tue, 26 Jan 2021 05:00:00 -0500

Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight. Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.

Questions Explored:

What is your ultimate goal / importance of context
Considerations when trying maximize hypertrophy both with and without concern for fat accumulation
Can you lower protein if you are eating at a maintenance level intake
Is a higher protein intake more beneficial during a calorie deficit
How protein impacts the overall Thermic Effect of Feeding
Gluconeogenesis
Dietary limitations and restrictions
Food Sensitivities
Religious and moral commitments and how these can impact what may or may not be realistic for higher protein intakes
Protein "overfeeding" studies
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0
High protein intake, the relation with renal function and kidney safety

Positioning for Improving Exercise Execution: Part 2 | ETP#3

Tue, 19 Jan 2021 05:00:00 -0500

This is part two of a two-part series on how to incorporate better position for improving exercise execution.

Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing.

Body Parts Discussed:

Chest
Back
Shoulders
Triceps
Biceps

Topics Covered:

Intelligently searching for the width/depth and angle that works best for you to provide the stimulus you want (chest) and feels safe on your joints.
Pressing with the chest versus triceps (pushing through thumb side, or inner grip on DB’s)
Pausing at the bottom of all pressing movements; then engaging the chest muscles and driving upward.
The difference in effect of a crossover versus a fly type movement.
Elbow position in vertical/horizontal pulls tell you everything you need to know about what part of the back is receiving the stimulus.
Movement priorities for fully engaging the lats
A more lat focused pulldown movement
https://www.youtube.com/watch?v=Nlm0Ndtl_XE
A more upper back focused pulldown movement
https://www.youtube.com/watch?v=y0oO7iVE8dw
Why we both prefer doing lateral raises in the prone position.
Cues for improving your Lateral Raises.
Cables and the cuff are HUGE hack for lateral deltoid constant tension and MMC
Face Pull variations
Tricep Ext movements to the chin, nose, or eyes are much more effective.
Elbows send forward the same way the knees send forward in a quad dominant squat providing a deep stretch at bottom of rep.
Are flared elbows ok for joint safety?
The triceps still extend the arm and receive the stimulus if elbows are out a bit.
Cables are generally easier on your tricep joint than performing similar movements with free weights.
Triceps activation in OHP super high
https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx
Full stretch in bottom position, focus on supination and keeping really good force contact with the pinky finger side of the palm.
Relatively equal priority on the 3 different elbow positions relative to the shoulder and training movements through each position.
Study comparing the three different elbow positions during curling movements.
https://pubmed.ncbi.nlm.nih.gov/31487841/

More from Aaron
Instagr

Positioning for Improving Exercise Execution: Part 1 | ETP#3

Tue, 12 Jan 2021 05:00:00 -0500

This is part one of a two-part series on how to incorporate better position for improving exercise execution.

Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing.

Body Parts Discussed:

Quadriceps
Hamstrings
Calves

Topics Covered:

The importance of moving through a full range of motion for quadricep development.
Foot pressure and position for quads.
The two things happening when you squat. Hip extension and knee extension.
The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension.
Elevating the heels when squatting.
Isolation movements for the quadriceps
Glute vs. quad dominance in single leg movements and how to prioritize one versus the other.
Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus.
Functional fitness or home gym variations for the absence of a leg extension machine.
Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.
Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.
A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/
The importance of achieving the stretched position of calf raises.
Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.

Next week will cover Part 2 discussing all major muscle groups of the upper body.

More from Aaron
Instagram: @aaron_straker
https://strakernutritionco.com

More from Bryan
Instagram: @bryanboorstein
https://evolvedtrainingsystems.com

Eat Train Prosper Social Channels
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

New Year Instagram Q&A | ETP#2

Thu, 31 Dec 2020 08:00:00 -0500

Bryan and Aaron field questions directly from Instagram about nutrition and weight lifting heading into the start of 2021.

Questions Answered:

Curious your thoughts on how maintenance calories should change when a change in sport occurs. CrossFit to bodybuilding, lifting to endurance, etc.
What is the difference between upper/lower and body part split programming?
I work out hard and track macros, what else can I do to gain muscle?
What kind of lifting to do if I don’t want to add muscle until I lose weight?
If I never increased weight could I just tone?
What is the importance of protein timing throughout the day?
What is your take on pre-workouts? Needed or nah?
Do you NEED to track Macros to see results? RP gave me PTSD

Pilot | Introductions and Background

Fri, 18 Dec 2020 14:00:00 -0500

In this very first episode of the Eat Train Prosper podcast Bryan and Aaron discuss their origins around how they first got into weight lifting, when nutrition started to become a priority, and the paces of life that have landed them here, now.

Topics Covered:

The reason for starting the podcast
Introductions to weight lifting
Becoming coaches
Progressions through different types of training
Backstory about meeting
Early CrossFit days in Southern California