Eat Train Prosper

This week it's Bryan and Aaron going back and forth on Aaron's proposed daily leg training, reducing exercise variation to personal favorites for the purpose of increasing stimulus to the desired musculature. Bryan provides insight on common pitfalls and what is possibly the most realistic way to design full body hypertrophy programs. The conversation pivots into exercise execution specifically for Romanian Deadlifts (RDLs) biasing glutes vs hamstring and Bulgarian Split Squats biasing quadriceps vs. glutes and helpful cues to dial in your desired bias further. We wrap up with answering an Instagram question about our takes on drinking alcohol strictly from a training and body composition perspective. Thanks for listening!Nutrition Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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 week on the Eat Train Prosper podcast we have our good friend, Anders Varner.  Anders is the host of the the Barbell Shrugged Podcast and creator of the Diesel Dad Challenge. Helping busy dads get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Anders also has an extensive history in coaching fitness, online media, marketing, and entrepreneurship. In today's episode we go deep with Anders on the reflections and changes that a lifetime of fitness has had in his life.All Things Anders Varner  ⬇️https://barbellshrugged.com/dieseldad/@andersvarner |  @barbellshruggedNutrition Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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

Today we catch up on all things life, training, and nutrition/diet going on as we're now into the first week in April.  Aaron speaks about reaching the end of his 8 month (mostly) lean gains period and Bryan covers how his gaintaining has been going. We also go into psychology of training and how this impacts the tradeoff between what might be optimal and what is practical within the bounds of your life and enjoyment. If you're interested in listening about what changes and updates we make periodically to our own training and nutrition periodization this episode is 100% up your alley.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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

Explore various training splits, from bro splits to full-body routines, and uncover which might suit your fitness level. Hear personal experiences about how adjusting intensity and recovery can maximize results. Discover tips for seasonal athletes, particularly during competitions, and strategies for maintaining workouts with injuries. The conversation also covers refining movement patterns for optimal gains and effective rowing techniques for better back engagement.

This week we revisit our training during last year's lockdown and the modifications we made and how it affected us physically and mentally. Our best advice for what to expect and plan for when returning to the gym after lockdown, and lastly how to approach breaking plateaus.Topics Explored:1. Reflecting on training during lockdown. Looking back now one year later.2. For those who haven't yet returned to your "normal" gym. The important things to consider for when making your triumphant return to the gym.3. Breaking plateaus. What we have found to be “best practices” when you think a plateau is occurring or has occurred. Covering both checkdowns you should make sure you're addressing inside your training as well as the "big rocks" outside of the gym.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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 week we have another Instagram Q&A covering the psychology around "doing less", how to balance your volume between rep ranges, and appropriate course of action following a blowout/cheat meals and philosophies here.*Note. Bryan was experiencing some audio hardware issues later into the episode.Topics Explored:1. Coming from a higher volume training program (for example: competitive Crossfit) The process of psychological acceptance that it’s possible “less is more” and how you might diagnose your true volume requirements. 2. Regarding different rep ranges for hypertrophy, is there a “best one” for an individual? Or should we split volume evenly between all of the suggested rep ranges for hypertrophy. (5-10, 10-15, 15-25+)3. The day after a cheat meal is it ok to eat intuitively for carbs and fats versus meeting my macros?Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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

Today's episode surrounds the ever important topics considering evaluating appropriate progression when moving through a training cycle. Speaking from the context of primarily hypertrophy but with indications of where dually applicable for strength as well.1. What is the relevancy of achieving a greater tonnage in evaluating progression? Is tonnage a metric we should pay attention to in a micro perspective? What about from a macro perspective?Example. Performing 30 lbs. for 15 reps = 450 lbs. tonnage vs 32.5 lbs. at 12 reps = 390 lbs. Does this decrease in total tonnage mean a lesser hypertrophic stimulus?2. How should you decide when to move up in weight for your working sets?Example: Say a target rep range is 12-15. If you perform 15, 13, 11. Do you move up or repeat the following week? Technically you didn’t meet the rep range on set 3, but the first two are great.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: 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 today's episode Bryan and Aaron explore three different topics that always seem to be circulating in the various training and nutrition spaces. Dieting on a higher carbohydrate vs. a higher fat intake. There are generally two different considerations on this. One is shorter term, more geared towards aesthetics and physique. The other is a longer term approach and more health and longevity focused.Training to failure versus training to 1-2 RIR? (Reps in Reserve.) What about going high such as 3RIR and 4RIR?Optimal Rest Period length? Short rest periods (60 seconds) versus longer rest periods (3+ minutes) What are the implications of each on factors such as volume, rep execution, maintaining intra set performance,  do these effect muscle stimulus, etc.Nutrition 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

Bryan and Aaron catch up on the current states of their personal and professional lives. Of course they also go deep on the current landscape of their own hypertrophy training, physique goals and what their nutrition looks like. Including a long aside about Bryan's future plans for a natural bodybuilding show in 2022 and thoughts surrounding potential approaches for this. Aaron's Metabolic Performance Protocol starting March 1st ⬇️https://strakernutritionco.com/metabolic-performance-protocol/Nutrition 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

On today's episode we have our first ever guests, Dr. Dave Maconi and Abel Csabai. Dave and Abel are both very knowledgable about training and nutrition and have valuable insights regarding each.Topics Explored:1. General thoughts on how much the genetic potential of strength and hypertrophy are related?2. Conjecture on some potential "strength numbers" that genetically average people could expect to hit over a training career.3. General discussion of epigenetics generation to generation (as well as whether there may be any potential impact from "nurture" throughout early part of life on muscular potential). What have we seen?4. Training volume: It seems we have all gone from higher volume to a more moderate volume of training over the last few years.5. Psychology of the “majority of days” being a certain way when dieting. The 5:2 (deficit/maintenance) Bill campbell approach versus a 2:5 approach (steeper deficit/maintenance) or even a 1:6 approach (fasted/maintenance)Where you can find Dr. Dave Maconi ⬇️Instagram: @dave_maconiYouTube: Brains and Gains Podcasthttps://drdavemaconi.comWhere you can find Abel Csabai ⬇️Instagram: @ssdabelYouTube: SSD Abelhttps://abelssd.comNutrition 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