Eat Train Prosper

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 204:06 Bryan's Training Experiment: Full Body Approach10:12 Aaron's Upcoming Show and Dieting Insights16:08 Exploring Historical Training Styles22:58 Rep Schemes and Training Volume25:51 Failure, Effort, and Auto-Regulation in Training33:58 Managing Fatigue: Different Approaches36:46 Exploring Recovery and Progression Models39:53 Understanding Linear Progression and Its Variants43:38 The Evolution of Training Methods: From Volume to Isolation48:24 The Impact of Historical Training Routines51:40 The Nautilus Revolution in Strength Training01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training01:04:04 Reflections on the Golden Era of Bodybuilding Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Training12:07 The Evolution of Training Protocols24:03 Understanding Full Body Training30:32 The Role of Machines and Cables in Training32:00 Evolution of Fitness Culture35:57 Training Routines: Past vs Present40:03 The Hard Truth About Full Body Training45:02 Spotlight on Pre-Steroid Era Athletes59:59 Diverse Training Approaches of Legends Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Strategies00:13:59 Understanding the Importance of Structure in Dieting00:28:53 Balancing Time and Money in Meal Preparation00:30:42 Realistic Meal Prep Strategies00:33:24 Simplicity in Food Preparation00:35:59 Bulk Cooking vs. Meal Prepping00:38:33 Flexibility in Meal Planning00:41:29 Navigating Family Meal Dynamics00:45:29 Understanding Hunger and Satiety00:55:10 Planning for Busy Schedules00:59:46 Personal Reflections on Food Prep Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Volume03:25 Personal Updates and Training Journeys08:29 Defining Quality Volume11:25 Transitioning Training Programs15:07 Progressing Through Training Cycles18:59 Soreness and Training Adaptations21:27 Individual Variability in Training Volume24:10 The Role of Frequency in Training31:04 Conclusion and Key Takeaways32:01 Understanding Volume and Frequency in Training36:02 The Risks of Junk Volume and Injury39:03 Managing Recovery and Training Volume43:13 The Role of Burnout Exercises in Training49:13 Transitioning Between Training Phases53:02 Defining Junk Volume and Its Implications Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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?  Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Introduction01:40 Bryan and Aaron Updates16:10 Navigating Intermediate to Advanced Training Goals27:21 The Clarity of Goals in Fitness28:20 The Pursuit of Leanness: A Double-Edged Sword31:33 The Role of Social Motivation in Training36:36 The Importance of Recovery and Injury Prevention40:49 Exploring New Athletic Pursuits44:46 The Bigger Picture: Health and Longevity47:39 Finding Joy in Achievements and the Journey49:45 Incorporating Variety for Lifelong Fitness Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Specialization01:28 Bryan Personal Updates10:38 Aaron Competition Prep Update15:48 ChatGPT Attempt at Glute Specialization27:31 Key Levers of Specialization28:00 Exercise Order29:28 Lengthened vs Shortened Exercises on Which Sessions36:04 Proximity to Failure / Volume 45:31 Increasing Volume on Special Areas51:32 Increasing Variation vs. Fewer Exercises53:26 Putting It All Together: Creating Your Glute Specialization Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Phase03:54 Updates and Personal Progress11:44 Exploring AI in Training Programs18:32 Optimizing Chest Specialization: Key Levers29:07 Frequency and Volume in Training35:09 The Importance of Exercise Selection42:00 Volume Increases and Specialization46:06 Intensity Techniques in Training49:18 Short Overload Movements in Specialization51:25 Variation vs. Sets in Exercise Selection54:37 Putting It All Together: Training Splits and Strategies Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates12:26 Personal Experiences with Movement and Mental Health21:05 The Connection Between Movement and Mental Well-being27:36 The Efficacy of Movement in Mental Health30:40 Evolutionary Perspectives on Daily Movement34:45 Daily Movement as a Lifestyle Requirement39:48 The Psychological Impact of Exercise45:00 Dopamine and the Reward System in Exercise55:18 Cognitive Benefits of Exercise56:58 Conclusion and Future Discussions Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates10:39 Defining Cheat Meals and Free Meals15:55 Nutritional Periodization: Maintenance Phase27:30 Nutritional Periodization: Build Phase31:46 Navigating Food Choices in a Caloric Surplus38:23 Nutritional Periodization: Deficit Phase48:42 Balancing Exercise and Nutrition57:03 Final Note On Timing Meals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates07:10 - 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? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Pump04:56 Personal Updates and Injuries09:39 Building the Undefeated Gym14:38 Reflections on Work and Productivity20:53 Discussion on the Big Five and Strength Standards31:53 Choosing the Right Equipment for Training34:16 The Barbell Bench Press: Pros and Cons36:32 Deadlifts: Balancing Fatigue and Hypertrophy38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?49:29 Rowing Movements: Finding the Right Approach56:14 The Big Five: When to Move Beyond Them Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates11:14 - The 75 Hard Challenge: Pros and Cons22:15 - Successful Change: Identity and Social Circles26:19 - Habit Formation and Environmental Influence32:53 - Controlling Your Environment for Healthier Choices34:35 - The Challenge of Ultra-Processed Foods36:36 - Understanding Sunken Cost Bias in Eating38:56 - The Importance of Structure in Eating Habits41:38 - High Energy Flux Lifestyle Explained46:41 - Post-Meal Movement and Its Benefits52:43 - Navigating Social Situations with New Goals59:36 - Being Your New Self Around Friends and Family Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Reflections00:04:53 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 abs00:14:50 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?! Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Setting00:01:15 Aaron and Bryan Personal Updates00:16:30 Understanding Goals and Misconceptions00:30:16 Navigating the Build and Cut Cycle00:34:26 Understanding Weight Loss Dynamics00:41:23 The Balance of Strength and Hypertrophy Goals00:50:46 Navigating Hybrid Athlete Training01:01:11 Embracing Discomfort for Long-Term Gains Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates02:51 Reflections on Family and Loss05:46 Gym Experiences and Training Challenges12:03 The Impact of Equipment on Training14:54 Overselling Simplicity in Fitness19:49 Effort vs. Volume in Training25:54 Abbreviated Training and Personal Reflections29:44 The Consistency of Training Approaches36:39 The Importance of Progressive Overload43:30 Navigating the Noise in Fitness49:50 Understanding Volume and Frequency in Training55:14 Morning Routines and Personal Reflections Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates00:12:33 - The Idea of Becoming a Coach00:24:55 - Getting the ball rolling00:36:20 - The Do or Die Moments00:47:08 - Defining Success00:55:27 - Notable Peaks or Accomplishments Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates13:44 Theoretical Approaches to Outlining Your Year17:27 Orchestrating the Build28:07 Transitioning to the Caloric Deficit29:53 Realistic Dieting Timelines44:36 Making Maintenance Practical51:04 Pausing to Enjoy the Fruits of Your Labor54:59 Bonus - Calorie Cycling Thought Experiment Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.Timestamps00:00 Introduction and Updates15:47 Exploring Recovery Metrics38:53 Subjective Factors in Recovery51:02 Physical Therapy and Recovery Tools51:50 Active Recovery Techniques58:29 The Role of Relaxation in Recovery01:04:45 Concluding Thoughts Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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/36754062https://pubmed.ncbi.nlm.nih.gov/34100789https://pubmed.ncbi.nlm.nih.gov/36178597Timestamps:00:00:00 Intro & Updates00:12:37 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?00:24:55 A fun experiment would be for Aaron to follow Bryan's programming and Bryan to follow Aaron's for a couple months. 00:29:13 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?00:32:21 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? 00:35:38 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.00:40:26 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. 00:44:02 How many hours of cardio per day hits the threshold for endurance training?00:46:48 Thoughts on influencers feeling healthier when eating food in Europe? 00:53:38 Does downhill running/walking have any benefits? 00:54:38 Thoughts on Peter Attia's “David Protein” Bars. 00:57:45 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?01:00:18 If you stopped tracking macros, what would your diet framework be?01:03:45 Do spikes in blood sugar in non-diabetics cause skin or health issues?01:05:55 How would you approach workout design for an elite swimmer?01:07:53 Do you think there's a point where DOMS can be too extreme and only have negative impacts?01:11:00 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?01:14:51 Ideal weight gain rate during a build phase? Any “typical” expected percentage of fat vs muscle gain?01:20:27 Any recommendations or readings you'd suggest on mindset or processes? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS00:00 Intro and Updates17:40 Tailoring Hybrid Training to Your Individual Goals23:09 Choosing the Right Modality31:52 The Importance of Zone Two 35:05 How to Scale Your Volume39:39 Evaluating Zone Two Training Over Time43:22 Does This Cardio Carryover to Body Composition?45:15 Improved Recovery through Increased Cardiovascular Adaptations47:39 Structuring Cardio and Lifting Sessions51:53 Balancing Volume and Trade-offs57:28 Should We Prioritize a Strength Emphasis?01:06:55 Periodizing Hybrid Training01:11:49 Monitoring Progress01:14:05 Different Types of Intervals 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS00:00 Introduction and Updates18:08 Progression and Personalizing Training Volume23:28 Training Age and Individual Muscle Imbalances28:08 Effort and Reps in Reserve: Balancing Volume30:56 Considering Non-Gym Mediated Factors32:52 Finding the Right Balance: Personalizing Training Volume37:36 Exercise Selection and Volume45:54 Nutrition and Training Volume48:29 Sleep and Recovery53:36 Stress and Training Capacity01:00:29 Subjective Markers: Pump, Soreness, and Fatigue01:03:53 Episode Wrap Up 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS00:00 - Introduction and Updates18:32 - Exploring Training Volume Throughout Training Age29:20 - Understanding Maintenance Volume and its Variations35:24 - The Impact of Training to Failure and Rep Performance37:51 - The Role of Exercise Selection in Volume45:09 - The Implications of Failure in Earlier Sets55:40 - The Role of Failure in Muscle Protein Synthesis and Hypertrophy01:06:18 - Practical Considerations in Training with Failure 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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. TIMESTAMPS00:00 Introduction and Personal Updates18:29 Training Abs: Beyond Flexion25:41 Frequency, Volume, and Intensity of Ab Training27:33 Genetics and Training History in Abs Development37:14 Effective Programming and Exercise Selection for Abs41:00 The Benefits of Stretch-Mediated Hypertrophy for Calves45:05 Optimizing Calf Training with Heavy Loads and Partial Reps51:01 Frequency and Programming Recommendations for Abs and Calves 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Updates09:58 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? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates15:30 - Defining “Very Lean”19:25 - Things you should consider30:03 - Looking at some trade offs50:54 - What you may expect 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates7:35 - Getting to know Kyle Baxter13:20 - Training Optimal vs. Training Hard24:31 - 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/ 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates19:52 - Disclaimer: WE ARE NOT DOCTORS26:50 - Knees/Quads39:02 - Feet/Ankles44:47 - Hamstrings48:59 - Low Back/SI/QL57:21 - Elbows1:08:05 - Wrists1:13:14 - Shoulders/Chest1:20:44 - Upper Back  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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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!TIMESTAMPS0:00 - Life/episode updates14:42 - 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. 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.Timestamps0:00 - Life/episode updates24:08 - Training your biceps28:52 - Commercial gym training59:24 - Garage gym/CrossFit gym 1:08:33 - Training on dumbbell/bands-only program 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates24:39 - Diving into triceps training33:01 - Routines that you can do in commercial gym training47:04 - Garage gym/CrossFit gym training1:00:18 - Options on dumbbell/bands-only program 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates21:18 - Introducing your hamstrings26:24 - Commercial gym training42:24 - Your options on a garage gym/CrossFit gym56:30 - Training on dumbbell/bands-only program 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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!TIMESTAMPS0:00 - Life/episode updates12:24 - 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 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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_storyTIMESTAMPS0:00 - Life/episode updates7:33 - Bryan's new Instagram page: @a_lifters_life_story19:22 - Aaron's plan on competing in men's physique in the NPC IFBB41:22 - Training for bike season 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates27:33 - The concept of the reverse diet30:45 - Strategy One: Hard and Fast31:37 - Strategy Two: Incremental and Slow(er)34:54 - Advantages of Strategy One37:54 - Potential drawbacks of Strategy One45:53 - Pros and Cons of Strategy Two 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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. TIMESTAMPS0:00 - Life/Episode updates11:27 - 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/28463353:10 - 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?  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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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!TIMESTAMPS0:00 - 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 extreme20:09 - Understanding maintenance36:51 - Individual variability and challengesFind More from Lyle McDonald:https://bodyrecomposition.com/ 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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!TIMESTAMPS0:00 - Getting to know Lyle McDonald1:37 - The Interplay of failure and volume 14:55 - Bryan's question27:03 - Disassociating to numbers36:55 - Biomechanically correct movements41:53 - Lengthened movements / short movements  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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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/boorsteinTIMESTAMPS0:00 - Life/Episode updates9:53 - N1 Hypertrophy camp17:20 - 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 stability32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack41:10 - 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 tests53:30 - Bryan's Spring Training program 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates16:28 - Starting with Hypertrophy34:58 - Moving on to Strength & Strength Endurance43:25 - Lastly, MetabolicCoaching 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates  17:16 - Episode overview21:09 - The first thing that Bryan does in the morning29:44 - Aaron's morning supplements33:10 - The Omega-3 Index39:58 - Bryan's punchy “sludge mix”42:46 - Moving into Aaron's staples 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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/drmiketnelsonEpisode Research References:American College of Cardiology: Different types of physical activity offer varying protection against heart diseasehttps://www.sciencedaily.com/releases/2018/11/181116135957.htmAdaptations to aerobic interval training: interactive effects of exercise intensity and total work durationhttps://pubmed.ncbi.nlm.nih.gov/21812820/TIMESTAMPS0:00 - Getting to know Dr. Mike T. Nelson6:16 -  How did Mike become so “well versed” in different modalities that he cansuccessfully 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 routines32:59 - Programming for VO2 Max43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)51:00 - Breathing mechanics1:00:09 - 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 recovery1:04:10 - 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? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 updates9:35 - 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? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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.TIMESTAMPS0:00 - Life/episode updates16:05 - Understanding what your goal is can help you choose appropriate foods20:43 - Potatoes are wonderful, however…24:03 - Strawberries and  Watermelons28:21 - Winter Squash (acorn, butternut, delicata, etc.)32:00 - Bananas32:45 - Rice and Rice based cereals35:57 - Whole-grain pasta39:05 - Fattier cuts of meat (ribeye, tri-tip, ribs) and ground beef45:51 - Nuts (almonds, cashews, walnuts, brazil nuts)51:14 - Nut butters 52:29 - Milk (whole milk, greek yogurt full fat)57:04 - Carrots 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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. 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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! 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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. 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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. 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST