October 2024 Q&A | ETP#172

Oct 29, 2024

Dive into a lively Q&A addressing strength training plateaus and personalized workout volumes. Discover the debate between overshooting versus undershooting perceived exertion. The discussion also includes unique insights on applying periodization models for competitive bodybuilders and clever strategies for managing diverse gym equipment. Plus, learn about the nutritional nuances essential for fueling a football team and hear about personal fitness journeys, including the transition to biking and mastering gym techniques!

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ADVICE

Focus on Current Strength

Focus on getting stronger within your current movements, not past ones.
Prioritize progressive overload on exercises you're currently doing.

ADVICE

Wave Loading for Strength Gains

Progressive overload is important, but not linear, especially for naturals.
Utilize wave loading: build volume, back off, repeat to overcome plateaus.

INSIGHT

Progressive Overload as Proxy

Progressive overload is a proxy for muscle growth, not the ultimate goal.
You can achieve hypertrophy through various training methods, including higher volume or intensity.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

01:08:46 - Hobbies outside of lifting?

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

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

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

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

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

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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
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