Eat Train Prosper
Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.
Tue, April 15, 2025
When is enough, enough? | ETP#186
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 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.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
Tue, April 08, 2025
Glute Specialization 3x per Week | ETP#185
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 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.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
Tue, March 11, 2025
Chest Specialization | ETP#184
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 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.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
Tue, March 04, 2025
February 2025 Instagram Q&A | ETP#183
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/nutr
Tue, February 25, 2025
Bridging Mental Health & Fitness | ETP#182
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 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.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
Tue, February 11, 2025
Cheat Meals vs Free Meals | ETP#181
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 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.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
Tue, February 04, 2025
January 2025 Instagram Q&A | ETP#180
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? 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.com Follow Bryan's
Tue, January 28, 2025
Mind Pump and The Big 5 | ETP#179
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 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.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
Tue, January 14, 2025
Resolutions, 75-Hard, Making Lasting Change | ETP#178
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 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.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
Mon, December 23, 2024
December 2024 Instagram Q&A | ETP#177
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?! Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coachi
Tue, December 17, 2024
Identifying Your Goal and Achieving it | ETP#176
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 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.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
Tue, November 26, 2024
November 2024 Instagram Q&A | ETP#175
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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | <a href='https://www.instagram.com/aaron_strake
Tue, November 19, 2024
The Truth About Effort | ETP#174
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 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.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
Tue, November 05, 2024
Passion to Profession: Becoming a Coach | ETP#173
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 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.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
Tue, October 29, 2024
October 2024 Q&A | ETP#172
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
Tue, October 22, 2024
365 Days to Your Best Physique | ETP#171
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 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.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
Tue, October 08, 2024
Recovery Strategies + Motivation | ETP#170
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 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.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
Tue, September 24, 2024
September 2024 Instagram Q&A | ETP#169
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? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Don
Tue, September 17, 2024
The New Hype: Hybrid Training | ETP#168
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 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.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
Mon, September 09, 2024
Personalizing Your Training Volume | ETP#167
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 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.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
Tue, September 03, 2024
Current Topics in the Evidence-Based Scene | ETP#166
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 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.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
Tue, August 20, 2024
Abs & Calves Training | ETP#165
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 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.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
Tue, August 13, 2024
August 2024 Instagram Q&A | ETP#164
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? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nu
Tue, July 30, 2024
What It Takes to Get Very Lean | ETP#163
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 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.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
Tue, July 23, 2024
Kyle Baxter | ETP#162
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/ 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.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
Tue, July 16, 2024
Training Around Injuries | ETP#161
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 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.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
Tue, July 02, 2024
June Instagram Q&A | ETP#160
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. Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernutritionco.com/ma
Tue, June 25, 2024
Biceps Training | ETP#159
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 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.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
Tue, June 11, 2024
Triceps Training | ETP#158
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 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.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
Tue, June 04, 2024
Hamstring Training | ETP#157
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 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.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
Tue, May 28, 2024
May 24 Instagram Q&A | ETP#156
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaro
Tue, May 21, 2024
Our Current Goals and Training | ETP#155
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 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.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
Tue, May 14, 2024
Reverse Dieting Strategies | ETP#154
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 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.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
Tue, April 23, 2024
April Instagram Q&A | ETP#153
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? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching
Tue, April 16, 2024
Lyle McDonald on Nutrition | ETP#152
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/ 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.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
Wed, April 10, 2024
Lyle McDonald on Training | ETP#151
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/ 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.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
Tue, March 26, 2024
N1 Hypertrophy Camp; Spring Training Programs | ETP#150
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 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.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
Tue, March 19, 2024
Our Favorite Rep Schemes | ETP#149
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 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.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
Tue, March 12, 2024
Our Supplement Stacks | ETP#148
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 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.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
Tue, March 05, 2024
Dr. Mike T. Nelson | ETP#147
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? 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 ⬇️ <a href='https://paragontrainingmethods.c
Tue, February 27, 2024
February Q&A | ETP#146
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? 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 Me
Tue, February 20, 2024
Knowing When to Use Certain Foods | ETP#145
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 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.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
Tue, February 13, 2024
Chest Training | ETP#144
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 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.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
Tue, February 06, 2024
10 Exercises for the Rest of Your Life | ETP#143
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 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.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
Tue, January 30, 2024
January 2024 Instagram Q&A | ETP#142
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? 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | <a href='https://www.instagram.com/eat.train.prospe
Tue, January 23, 2024
Aaron’s Best Physique Ever | ETP#141
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 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.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
Tue, January 16, 2024
Quads Training | ETP#140
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 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.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
Tue, December 26, 2023
December 2023 Instagram Q&A | ETP#139
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? 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.com Follow Bryan's Evolved Training Systems Programming
Tue, December 19, 2023
Shoulder Training | ETP#138
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 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.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
Tue, December 12, 2023
Back and Lats Training | ETP#137
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 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.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
Tue, November 21, 2023
Thanksgiving Strategies | ETP#136
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 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.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
Tue, November 14, 2023
November Instagram Q&A | ETP#135
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. Work 1:1 with Aaron ⬇️ https://strakernutr
Tue, November 07, 2023
Cardio for Physique Athletes + Rest days | ETP#134
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 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.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
Tue, October 24, 2023
Variety OR Repeat Everything? | ETP#133
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 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.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
Tue, October 17, 2023
Bryan’s Post-Race Recap | ETP#132
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 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.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
Tue, October 10, 2023
Pros & Cons of the PPL Split | ETP#131
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 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.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
Tue, October 03, 2023
October Instagram Q&A | ETP#130
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? 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.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
Tue, September 26, 2023
Deloads & Training Age Dependent Proximity to Failure | ETP#129
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/ 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.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
Tue, September 19, 2023
Anti-Percentage People | ETP#128
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. 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.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
Tue, September 12, 2023
Training / Fat Loss Camp | ETP#127
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! 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.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
Tue, September 05, 2023
September Instagram Q&A | ETP#126
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! 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.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
Tue, August 22, 2023
Making Gains as You Get Older | ETP#125
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. 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.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
Tue, August 15, 2023
Natural Bodybuilding with Brandon Kempter | ETP#124
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/ 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.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
Tue, August 08, 2023
August Q&A | ETP#123
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! 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.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
Tue, August 01, 2023
5 Signs You're Making Good Gains | ETP#122
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. 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.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
Tue, July 25, 2023
Glute Training: What the Research Says | ETP#121
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. 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.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
Tue, July 18, 2023
Updates + In Depth Q&A | ETP#120
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! 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.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
Tue, July 04, 2023
Resurrecting Your Gains with GVS | ETP#119
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/ 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.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
Tue, June 13, 2023
June ‘23 Instagram Q&A | ETP#118
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! 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.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
Tue, June 06, 2023
On Our Minds | ETP#117
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. 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.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
Tue, May 30, 2023
How Close to Failure Should We Train? | ETP#116
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. 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.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
Tue, May 23, 2023
When You and Your Partner Have Different Goals | ETP#115
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. 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.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
Tue, May 09, 2023
May Instagram Q&A | ETP#114
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! 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.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
Tue, May 02, 2023
Goal Setting Through a Mesocycle | ETP#113
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. 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.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
Tue, April 25, 2023
What to Expect with 1:1 Coaching | ETP#112
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. 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.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
Tue, April 18, 2023
Results: 6-Month Single Arm Training Experiment | ETP#111
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. 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.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
Tue, April 11, 2023
Brandon DaCruz: Bridging Hypertrophy & Health | ETP#110
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 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.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
Tue, March 28, 2023
March 2023 Instagram Q&A | ETP#109
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! 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.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
Tue, March 21, 2023
Things That Matter. And Things That Matter, Less | ETP#108
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. 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.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
Tue, March 14, 2023
Minicuts vs. Traditional Cuts | ETP#107
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. 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.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
Tue, March 07, 2023
Deep Dive into our Current Training & Nutrition | ETP#106
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. 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.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
Tue, February 28, 2023
A Conversation on Blood Work and Health | ETP#105
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. 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.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
Tue, February 21, 2023
The Cardio Episode - Zone 2 and Zone 5 | ETP#104
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. 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.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
Tue, February 14, 2023
Setbacks + January Q&A Part 2 | ETP#103
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! 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.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
Tue, February 07, 2023
January 2023 Instagram Q&A | ETP#102
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? 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.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 | <
Tue, January 31, 2023
High’s & Low’s of Fitness Entrepreneurship | ETP#101
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. 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.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
Tue, January 24, 2023
Evidence-Based Nihilism | ETP#100
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). 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.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
Tue, January 10, 2023
A Wise Person’s Guide to Sustainable Changes in 2023 | ETP#99
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. 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.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
Tue, December 27, 2022
2022 Year In Review | ETP#98
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. 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.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
Tue, December 13, 2022
Optimizing Your Own Nutrition | ETP#97
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. 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.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
Tue, December 06, 2022
Minimalist Training: How Low Can You Go? | ETP#96
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? 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.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
Tue, November 29, 2022
November Instagram Q&A Part 2 | ETP#95
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? 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.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
Tue, November 22, 2022
November Instagram Q&A Part 1 | ETP#94
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? 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.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
Tue, November 15, 2022
Adam Neth | ETP#93
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/ 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.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
Tue, November 08, 2022
Reverse Dieting Roundtable with Jeremiah Bair | ETP#92
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 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.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
Tue, November 01, 2022
Arguments For & Against Biomechanics 2 | ETP#91
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! 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.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 | <a href='https://www.y
Tue, November 01, 2022
Arguments For & Against Biomechanics | ETP#91
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! 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 | <a href='h
Tue, October 25, 2022
Our Favorite Movements Per Body Part | ETP#90
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! Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ <br
Tue, October 18, 2022
October Instagram Q&A | ETP#89
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? 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.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
Tue, October 04, 2022
Do Rep Ranges Matter For Building Muscle? | ETP#88
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. 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.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
Tue, September 27, 2022
Nutrition Through The Years | ETP#87
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! ✌️ 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 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.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
Tue, September 20, 2022
Training Career Hindsight Wisdom | ETP#86
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 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.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
Tue, September 13, 2022
August Q&A Part 2 | ETP#85
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 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.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 | <a href='https://www.youtube.com/c
Tue, September 06, 2022
August Instagram Q&A | ETP#84
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? 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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ <
Tue, August 30, 2022
Milo Wolf: Range of Motion for Hypertrophy | ETP#83
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 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.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
Tue, August 23, 2022
August Updates | ETP#82
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 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 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.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
Tue, August 16, 2022
Making Sense of the Effective Reps Model | ETP#81
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. 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 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.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
Tue, August 09, 2022
Finding Personal Balance in Pursuit of Goals | ETP#80
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 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.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
Tue, August 02, 2022
Kassem Hanson: Interpreting Muscle Length Research ⎮ ETP #79
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 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.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
Tue, July 26, 2022
July Instagram Q&A ⎮ ETP #78
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | <a href='https://www.instagram.com/aa
Tue, July 19, 2022
Dealing with Injuries ⎮ ETP #77
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! 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 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.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
Tue, July 12, 2022
Bryan’s Post-Photoshoot Discourse⎮ ETP #76
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! 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 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.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
Tue, July 05, 2022
Evidence, Anecdote, & Personal Preference | ETP#75
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! 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 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.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
Tue, June 28, 2022
Physiological vs. Psychological Signals to Deload | ETP#74
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! 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 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.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 PROS
Tue, June 21, 2022
Top 5 Tips for Gaining Muscle | ETP#73
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! ✌️ 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 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.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
Tue, June 14, 2022
June Instagram Q&A | ETP#72
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! 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 Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇
Tue, June 07, 2022
When Nuance Might Not Matter | ETP#71
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! 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 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.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
Tue, May 31, 2022
Favorite Supersets For Each Body Part | ETP#70
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 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.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
Tue, May 24, 2022
Updates Galore | ETP#69
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 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.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
Tue, May 10, 2022
Going From Advanced to Elite | ETP#68
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/ 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.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
Tue, May 03, 2022
Going From Intermediate to Advanced| ETP#67
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 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.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
Tue, April 26, 2022
Endgames| ETP#66
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. 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 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.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
Tue, April 19, 2022
Taking Ownership of Your Own Health | ETP#65
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! ✌️ 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 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.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 | <a href='https://www.
Tue, April 12, 2022
Winning Hyper Trophies w/ Jordan Lips | ETP#64
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | <a href='https://www.instagram.com/eat.train.prosper/
Tue, April 05, 2022
Metabolic Training | ETP#63
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 Work 1:1 with Aaron ⬇️ https:/
Tue, March 29, 2022
How long can you be in a deficit | ETP#62
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | <a href='https://www.instagram.com/aaron_straker/'
Tue, March 22, 2022
March 22 Instagram Q&A | ETP#61
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 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
Tue, March 15, 2022
Prepping Your Summer Shredz | ETP#60
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 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.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
Tue, March 08, 2022
The 3 Mechanisms of Hypertrophy | ETP#59
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. 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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find U
Tue, March 01, 2022
Deload Approaches & Nutritional Strategies | ETP#58
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 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.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 PROS
Tue, February 22, 2022
Are you training hard enough? | ETP#57
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper <br
Tue, February 15, 2022
February Coaches Q&A | ETP#56
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. 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 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.com Follow Brya
Tue, February 08, 2022
Not Gaining Weight on Vacation?! | ETP#55
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 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.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
Tue, February 01, 2022
Follow Bryan's Personal Program | ETP#54
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 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.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
Tue, January 25, 2022
Jenn Ryan: Going From Good to Great | ETP#53
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 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.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
Tue, January 18, 2022
Mike Millner: The Power of Your Personality | ETP#52
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 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.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
Tue, January 11, 2022
What Has Gotten Us to Here | ETP#51
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 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.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
Tue, January 04, 2022
New Year: New Goals Q&A | ETP#50
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 ⬇ Work 1:1 with Aaron ⬇️ https:/
Tue, December 28, 2021
Part 2: N1 Training Practical Recap | ETP#49
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 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.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
Tue, December 21, 2021
Part 1: N1 Training Practical Recap | ETP#49
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 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.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
Tue, December 14, 2021
December Instagram Q&A | ETP#48
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. 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 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.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
Tue, December 07, 2021
Training Cycle Chat + Rear Delts | ETP#47
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 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.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
Tue, November 30, 2021
Kassem Hanson: Muscle Hypertrophy Science | ETP#46
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG |
Tue, November 23, 2021
Choosing the Right Gym | ETP#45
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 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.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
Tue, November 16, 2021
November Life / Training Updates | #ETP44
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 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.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
Tue, November 09, 2021
Measuring Gains with a DEXA Scan | ETP#43
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 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.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
Tue, November 02, 2021
Rapid Fire Nutrition, Training, Lifestyle Q&A | ETP#42
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 Work 1:1 with Aaron ⬇️ https:/
Tue, October 26, 2021
Recent Research Roundup | ETP#41
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 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.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
Tue, October 19, 2021
Exercise Order / Dynamic Double Progression | ETP#40
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 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.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
Tue, October 12, 2021
Special Edition: Coaches Q&A | ETP#39
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 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.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
Tue, October 05, 2021
Conclusions: Diet End & 8 Weeks of Ab Training | ETP#38
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 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.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
Tue, September 28, 2021
Data Driven Strength | ETP#37
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 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.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | <a href='https://www.instagram.com/eat.train.prosper
Tue, September 21, 2021
Diet-end Peaking, Strength Cycles, & Long-term Specialization | ETP#36
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 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.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
Tue, September 14, 2021
What We Wish We Knew Sooner | ETP#35
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 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.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
Tue, September 07, 2021
Where Does Lifting & Nutrition Fit into your Lifestyle? | ETP#34
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 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.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
loading...