Eat Train Prosper

Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight.  Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.Questions Explored:What is your ultimate goal / importance of contextConsiderations when trying maximize hypertrophy both with and without concern for fat accumulationCan you lower protein if you are eating at a maintenance level intakeIs a higher protein intake more beneficial during a calorie deficitHow protein impacts the overall Thermic Effect of FeedingGluconeogenesisDietary limitations and restrictionsFood SensitivitiesReligious and moral commitments and how these can impact what may or may not be realistic for higher protein intakesProtein "overfeeding" studieshttps://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0High protein intake, the relation with renal function and kidney safetyNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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 is part two of a two-part series on how to incorporate better position for improving exercise execution.Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. Body Parts Discussed:ChestBackShouldersTricepsBicepsTopics Covered:Intelligently searching for the width/depth and angle that works best for you to provide the stimulus you want (chest) and feels safe on your joints.Pressing with the chest versus triceps (pushing through thumb side, or inner grip on DB’s) Pausing at the bottom of all pressing movements; then engaging the chest muscles and driving upward.The difference in effect of a crossover versus a fly type movement.Elbow position in vertical/horizontal pulls tell you everything you need to know about what part of the back is receiving the stimulus. Movement priorities for fully engaging the latsA more lat focused pulldown movementhttps://www.youtube.com/watch?v=Nlm0Ndtl_XEA more upper back focused pulldown movementhttps://www.youtube.com/watch?v=y0oO7iVE8dwWhy we both prefer doing lateral raises in the prone position.Cues for improving your Lateral Raises.Cables and the cuff are HUGE hack for lateral deltoid constant tension and MMC Face Pull variations Tricep Ext movements to the chin, nose, or eyes are much more effective.Elbows send forward the same way the knees send forward in a quad dominant squat providing a deep stretch at bottom of rep.Are flared elbows ok for joint safety?The triceps still extend the arm and receive the stimulus if elbows are out a bit.Cables are generally easier on your tricep joint than performing similar movements with free weights.  Triceps activation in OHP super high https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspxFull stretch in bottom position, focus on supination and keeping really good force contact with the pinky finger side of the palm.Relatively equal priority on the 3 different elbow positions relative to the shoulder and training movements through each position.Study comparing the three different elbow positions during curling movements.https://pubmed.ncbi.nlm.nih.gov/31487841/More from AaronInstagrWork 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 is part one of a two-part series on how to incorporate better position for improving exercise execution.Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. Body Parts Discussed:QuadricepsHamstringsCalvesTopics Covered:The importance of moving through a full range of motion for quadricep development. Foot pressure and position for quads.The two things happening when you squat. Hip extension and knee extension.The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension. Elevating the heels when squatting.Isolation movements for the quadricepsGlute vs. quad dominance in single leg movements and how to prioritize one versus the other.Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus. Functional fitness or home gym variations for the absence of a leg extension machine.Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/The importance of achieving the stretched position of calf raises.Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.  Next week will cover Part 2 discussing all major muscle groups of the upper body.More from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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

Bryan and Aaron field questions directly from Instagram about nutrition and weight lifting heading into the start of 2021.Questions Answered:Curious your thoughts on how maintenance calories should change when a change in sport occurs. CrossFit to bodybuilding, lifting to endurance, etc. What is the difference between upper/lower and body part split programming?I work out hard and track macros, what else can I do to gain muscle?What kind of lifting to do if I don’t want to add muscle until I lose weight? If I never increased weight could I just tone? What is the importance of protein timing throughout the day?What is your take on pre-workouts? Needed or nah?Do you NEED to track Macros to see results? RP gave me PTSDMore from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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 very first episode of the Eat Train Prosper podcast Bryan and Aaron discuss their origins around how they first got into weight lifting, when nutrition started to become a priority, and the paces of life that have landed them here, now.Topics Covered:The reason for starting the podcastIntroductions to weight liftingBecoming coachesProgressions through different types of trainingBackstory about meetingEarly CrossFit days in Southern CaliforniaMore from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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