Eat Train Prosper

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

In this lively discussion, the hosts tackle a plethora of topics, including the pros and cons of high-end gym equipment like the Prime Pulldown 2.0. Genetic factors in bodybuilding aesthetics spark debate on nature versus nurture. Listeners are offered practical tips on integrating cardio into a busy strength training schedule. The conversation flows into the complexities of dieting plateaus and effective training techniques, revealing the impact of myo-reps and innovative lat pulldown strategies. Personal experiences and practical advice keep the energy high!

In part seven of our Training Series, we are covering the Biceps. Bryan covers some of the anatomy associated with bicep training. Then we provide our top exercise picks and our reasons for effective training of the short and long heads of the biceps. Then we break this down into our three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.Timestamps0:00 - Life/episode updates24:08 - Training your biceps28:52 - Commercial gym training59:24 - Garage gym/CrossFit gym 1:08:33 - Training on dumbbell/bands-only program 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

Part six of our series of episodes named the “Design Series.” So far we have covered the Upper Back, Lats, Shoulders, Quads, Chest, and Hamstrings. Today we are talking Triceps! Bryan guides us through best approaching program design for effectively training the medial, lateral, and long heads of the triceps broken down from three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.TIMESTAMPS0:00 - Life/episode updates24:39 - Diving into triceps training33:01 - Routines that you can do in commercial gym training47:04 - Garage gym/CrossFit gym training1:00:18 - Options on dumbbell/bands-only program 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 intricacies of hamstring training! The hosts discuss personal fitness frustrations, including the inaccuracies of body composition assessments. They explore effective hamstring exercises like Glute-Ham Raises and Romanian Deadlifts, along with innovative techniques for home gyms. Learn about the nuances of exercise form and equipment design, and discover practical adaptations for limited workout spaces. The conversation wraps with the impact of well-designed programs on muscle development and a sneak peek into future fitness topics!

This episode dives into listener questions about fitness and nutrition. Discover tips for stubborn chest fat loss and how to effectively program strength sessions for small groups. The hosts discuss the differences in training between men and women, tackle exercise dependency, and consider the pros and cons of smart coaching apps. Additionally, gain insights on preventing muscle loss during cuts and recommendations for intra-workout nutrition. Discover the intricacies of adapting training for hypertrophy while exploring the benefits of hybrid programs.