It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!Published research that was referenced in this episode:https://pubmed.ncbi.nlm.nih.gov/36754062https://pubmed.ncbi.nlm.nih.gov/34100789https://pubmed.ncbi.nlm.nih.gov/36178597Timestamps:00:00:00 Intro & Updates00:12:20 -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/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.TIMESTAMPS00:00 Intro and Updates17:40 Tailoring Hybrid Training to Your Individual Goals23:09 Choosing the Right Modality31:52 The Importance of Zone Two 35:05 How to Scale Your Volume39:39 Evaluating Zone Two Training Over Time43:22 Does This Cardio Carryover to Body Composition?45:15 Improved Recovery through Increased Cardiovascular Adaptations47:39 Structuring Cardio and Lifting Sessions51:53 Balancing Volume and Trade-offs57:28 Should We Prioritize a Strength Emphasis?01:06:55 Periodizing Hybrid Training01:11:49 Monitoring Progress01:14:05 Different Types of Intervals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 167, we discuss how to personalize training volume, covering key considerations like progression, training age, effort, and schedule demands. We emphasize the need to find the right balance between volume and effort, and the importance of individualizing volume for different muscle groups. We also highlight the impact of non-gym factors, such as time constraints and recovery capacity, on training volume. Our conversation provides practical insights and strategies for optimizing training volume based on individual needs and goals.TIMESTAMPS00:00 Introduction and Updates18:08 Progression and Personalizing Training Volume23:28 Training Age and Individual Muscle Imbalances28:08 Effort and Reps in Reserve: Balancing Volume30:56 Considering Non-Gym Mediated Factors32:52 Finding the Right Balance: Personalizing Training Volume37:36 Exercise Selection and Volume45:54 Nutrition and Training Volume48:29 Sleep and Recovery53:36 Stress and Training Capacity01:00:29 Subjective Markers: Pump, Soreness, and Fatigue01:03:53 Episode Wrap Up Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In ETP166, we dive into common discussions in evidence-based training. We cover training volume across different training ages, maintenance volume, training to failure, and rep performance. We also discuss how exercise selection impacts volume and why individual factors matter for muscle growth and maintenance. While failure isn’t always necessary for progress, it can help gauge effort and save time. We talk about how failure in earlier sets can impact the rest of the session and whether going to failure on the last set has inherent benefits. We wrap up with the uncertainty around failure's importance and practical training tips for yourself.TIMESTAMPS00:00 - Introduction and Updates18:32 - Exploring Training Volume Throughout Training Age29:20 - Understanding Maintenance Volume and its Variations35:24 - The Impact of Training to Failure and Rep Performance37:51 - The Role of Exercise Selection in Volume45:09 - The Implications of Failure in Earlier Sets55:40 - The Role of Failure in Muscle Protein Synthesis and Hypertrophy01:06:18 - Practical Considerations in Training with Failure Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In part eight of this series, we wrap up our Training series with a focus on abs and calves. We discuss different movement patterns for abs, like flexion and rotation, we emphasize using full range of motion - just like any other movement pattern. We also cover training our preferred frequency, volumes, and share our favorite exercises. Then we dive into preferred methods for programming calves, stressing proper exercise selection and the benefits of stretch-mediated hypertrophy for calves. TIMESTAMPS00:00 Introduction and Personal Updates18:29 Training Abs: Beyond Flexion25:41 Frequency, Volume, and Intensity of Ab Training27:33 Genetics and Training History in Abs Development37:14 Effective Programming and Exercise Selection for Abs41:00 The Benefits of Stretch-Mediated Hypertrophy for Calves45:05 Optimizing Calf Training with Heavy Loads and Partial Reps51:01 Frequency and Programming Recommendations for Abs and Calves Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content!00:00 Introduction and Updates09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why?11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets for triceps, should 6 sets be focused for the long head and 6 for the short head?14:35 I’ve been in a deficit for more than 12 weeks. I went from 118 lbs to 111 lbs. I am pretty lean but missed my period last month and this month. Do you think it has to do with how lean I am? 17:41 I’m in a build phase and I play a sport on the side. The sport finishes soon, so I will only be training in the gym moving forward. Should I drop my calories to make up for the fewer calories burned due to the sport being finished? 19:58 Thoughts on intra-week calorie cycling?22:47 Do you intentionally add fats to meals - what are the go to and quantities (grams)?25:00 How long is too long to be in a cut? (calorie deficit)28:45 Is the KAS Glute Bridge better for upper glutes or stick with full ROM?30:58 Do you think since Cortisol is highest in the morning that it is easiest to train at that time?34:11 Go to foods to order when eating out traveling? Breakfast, lunch, etc at a cafe/restaurant?38:40 What’s a great/clean whey protein powder?41:34 Why does it seem some muscles don’t respond to the repeated bout effect and constantly get sore? 44:35 How to estimate optimal volume (sets/week) for an individual? 47:34 How to approach when someone needs coaching but doesn’t want coaching? Is this possible? 51:04 Do you ever NOT want to travel because it throws off your fitness routine? 55:35 Feel like I lose tension when pausing at the bottom of the hack/pendulum?58:33 Do more plates = more dates?59:52 Thoughts on the Layne/Israetel approach that cold plunge blunts hypertrophy?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/https://pubmed.ncbi.nlm.nih.gov/31513450/01:01:04 Max total sets per session? (Not per muscle group).01:05:10 What’s your favorite part of your job and least favorite? 01:07:59 How do you guys track partial reps in your training log or app?01:09:25 I have so much trouble staying in zone 2. Advice?01:12:12 Thoughts on digestive enzymes? Bio-optimizers?01:14:38 How many days of training in a row is optimal? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Explore the realities of achieving extreme leanness as the hosts delve into personal stories, including a cyclist's traumatic accident that highlights resilience. They discuss the intricate balance between fitness goals and personal relationships, revealing the social challenges of maintaining a lean physique. Learn about the impact of daily step counts on caloric burn and the psychological effects of dieting. Practical strategies for managing hunger during weight loss are shared, alongside insights into body image and the trade-offs required on the journey to slimness.

Kyle Baxter, a physiotherapist known for his unconventional methods, shares unique insights on lifting injuries and injury prevention. He tackles the balance between training hard and training optimally, while emphasizing biomechanics and foot mechanics. Baxter dives deep into how rib cage movement affects shoulder mobility and offers practical breathing techniques. He also discusses the benefits of unilateral leg extensions for better knee health, challenging common fitness myths along the way.

This week on Episode 162 we discuss what types of injuries and limitations we’ve personally dealt with over the years and how we’ve worked through them or around them.TIMESTAMPS0:00 - Life/episode updates19:52 - Disclaimer: WE ARE NOT DOCTORS26:50 - Knees/Quads39:02 - Feet/Ankles44:47 - Hamstrings48:59 - Low Back/SI/QL57:21 - Elbows1:08:05 - Wrists1:13:14 - Shoulders/Chest1:20:44 - Upper Back  Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening!TIMESTAMPS0:00 - Life/episode updates14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)?18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP Fitness Ares 2.0)25:50 - Can you look at someone and determine if their physique is genetics vs hard work? 33:17 - Is OHP/Chins superset going to limit strength due to long head triceps fatigue? 36:23 - Looking to hire a coach for cardio. Know I need to do it for health/longevity, but not doing it. I walk 12-15k steps a day and lift 4x/week. Cardio is solely about health. Do you have any thoughts, or advice on coaches?41:07 - What’s the next experiment? 43:00 - A lot of talk now about Full Body and Upper/Lower splits being optimal if done properly (not necessarily volume equated). Paul Carter, Jake Doleschal, and Borge Fagerli being the most vocal. The idea seems to be something like 2 sets 3 times per week or 3 sets 2 times per week is much more effective than 6 sets once per week because of fatigue management and drop in effectiveness of each set during a given session. What are your thoughts on this?52:37 - If going from training to failure to 2-3 RIR, how much volume to add to equate?56:58 - Can magnesium combined with sugar (say like chocolate) cause lucid dreams resulting in poor sleep? I've noticed if I have the both together my dreams get really wild.59:10 - Do you follow a specific protocol when clients in a deficit hit a plateau? I.e lower calories first or increase steps / cardio? Thanks!1:04:54 - How much growth do you think you’d be leaving on the table by doing myo-reps on all movements for time efficiency? (Obviously not ideal for big compounds, but curious what you think that trade off would be in practice.)1:07:19 - And relating to that, what would you consider would be an equal stimulus for straight sets vs myo-reps? For example, do you think 1 main/activation set with 2 mini sets would be similar in terms of stimulus compared to 2 straight sets, assuming the same proximity to failure on each set?1:11:49 -  On a lat cable pulldown with one arm, how important is it for both legs to be on the same side of the bench?1:13:52 - All of a sudden my forearms hurt when doing any type of bicep curl. Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST