Eat Train Prosper

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

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

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

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

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

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

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

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

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