Eat Train Prosper

Explore the essentials of crafting a chest specialization phase, including the pivotal role of exercise order, volume, and frequency. Delve into the intriguing relationship between vitamin D and training performance, while discovering how ChatGPT can help create effective workout programs. The conversation highlights the significance of balancing intensity and recovery, and offers strategies for optimizing training frequency and set structures. Tune in to elevate your understanding of hypertrophy and muscle growth!

00:00:23 Who was the better CrossFitter? Bryan or Aaron? 00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age? 00:05:12 What’s your average maintenance diet look like?  Can you walk through a typical grocery haul for a week.00:11:32 What do you think about RFK? 00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein?00:18:26 Aaron mentioned using the RP hypertrophy app. Any update? 00:20:42 What are differences between Paragon 5D physique and how a pro bodybuilder would train? No desire to stand on stage, but wanna optimize muscle mass.00:26:12 Is behind the back cable lateral raise more anterior delt and the Y-Raise is more rear delt?00:28:11 When training 4x/week, would you expect a difference in results from an UL split (each muscle 2x/week) versus a rotating PPL split if weekly volumes are equated?00:32:37 I’ve been listening to your pod for awhile, and finally starting my first official bulk in 10 years lifting at the same BW. Four months in, and I got stretch marks on my chest.00:33:29 Opinion on Rucking for Zone 2 if an outdoor activity is desired but I don’t want to run?00:34:52 What are your thoughts on flywheel training for hypertrophy? 00:36:09 What are some good general fitness milestones to test progress?00:39:40 For Aaron. Give us a FULL update on your training and how you’re feeling and growing. You wanting more? Have your goals/dreams changed? YOU LITERALLY LOOK LIKE AN ACTION FIGURE! 00:46:26 I’m lifting 5x per week and running 3x per week preparing for this half marathon. Do you think it’s possible to gain muscle during this period?00:49:24 If you wanted to have higher calories on training days, how low would you go on the low days?00:52:51 What is the most common question that you find yourself answering with clients?00:54:43 Should natty lifters train differently than enhanced?00:56:59 For building muscle do you think it’s as optimal training in the mornings as in the afternoon or evening?00:58:54 When lifting is your grip meant to be comfortable or as hard as possible?01:00:24 Minimum recommendations for fruits/vegetables per meal/day if trying to reduce food volume?01:02:57 How to design a chest specialization phase?01:04:07 Potential reasons for high SHBG?01:06:48 Cardio and lifting. Can they be done on the same day?01:09:07 If Bryan was training for max hypertrophy, could he get better results in a commercial gym? 01:10:30 In a deficit, if you are not expecting to gain muscle and the goal is to maintain, should you modify training to be lower volume and/or lower frequency? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants.Timestamps:00:00 Episode Introduction and Updates12:26 Personal Experiences with Movement and Mental Health21:05 The Connection Between Movement and Mental Well-being27:36 The Efficacy of Movement in Mental Health30:40 Evolutionary Perspectives on Daily Movement34:45 Daily Movement as a Lifestyle Requirement39:48 The Psychological Impact of Exercise45:00 Dopamine and the Reward System in Exercise55:18 Cognitive Benefits of Exercise56:58 Conclusion and Future Discussions Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies. Timestamps:00:00 Intro & Personal Updates10:39 Defining Cheat Meals and Free Meals15:55 Nutritional Periodization: Maintenance Phase27:30 Nutritional Periodization: Build Phase31:46 Navigating Food Choices in a Caloric Surplus38:23 Nutritional Periodization: Deficit Phase48:42 Balancing Exercise and Nutrition57:03 Final Note On Timing Meals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes.Timestamps: 00:00 - Intro / Personal Updates07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side?14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do.20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas? 26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards?31:50 - Can I mix protein powder and creatine in the same shake?33:09 - Ways to achieve fat loss with insulin resistance?39:53 - If your goal is to get as muscular as possible, what would your split be? 47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much? 50:26 - Frequency for arm training? 55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine?57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Dive into the Big Five strength movements and their relevance for muscle growth. Discover why exercise choices must align with personal goals and context. The discussion contrasts traditional barbell lifts like bench presses and squats with newer approaches that prioritize individual needs. Personal anecdotes reveal the real-life challenges of training, including balancing fatigue and hypertrophy. Learn how to tailor your fitness journey, emphasizing adaptability and the importance of finding enjoyment in movement.

The hosts dive into the transformative journey of the 75 Hard challenge, reflecting on how identity plays a crucial role in making lasting changes. They discuss the struggle of maintaining resolutions amid social pressures and the influence of environment on behavior. The challenges of ultra-processed foods and psychological biases like sunk cost bias are explored. Tips for embracing a high-energy lifestyle and the importance of post-meal movement are shared, alongside strategies for navigating social situations while sticking to health goals.

The hosts reflect on the year's journey and tease a shift in training structure. They tackle pressing fitness questions, from managing gym travel to handling workout discomfort. Nutrition tips for 5 AM training sessions and safe post-injury recovery strategies shine through. Insights on fat loss versus muscle gain emphasize gradual caloric adjustments. Fitness trackers like Garmin versus Apple Watch are compared, and the role of Olympic lifting is discussed. Personal growth stories and coaching updates round out the conversation, motivating listeners for an energized New Year.

Exploring the crucial step of identifying fitness goals becomes a standout topic, especially with the new year on the horizon. The hosts tackle prevalent misconceptions in the fitness industry and share personal stories that reignited their motivation. They dive into the complexities of bulking versus cutting, shedding light on the psychological challenges faced. Structured goal setting and the balance between strength and hypertrophy are emphasized, reminding listeners that patience and commitment are key to achieving long-term fitness ambitions.

This month tackles heart rate recovery and its surprising variability based on immediate post-workout actions. Abbreviated training sparks debate on its effectiveness for various fitness levels. The hosts share insights on calf training techniques and discuss the potential risks of deli meats, hinting at healthier alternatives. Personal anecdotes reveal shifts in mindset over the past year. Lastly, they dive into the best home gym equipment for optimal Zone 2 training.