Eat Train Prosper

The discussion kicks off with the importance of integrating cardio into strength training for physique athletes. Personalized approaches to cardio and nutrition are emphasized for optimal results. Listeners get insights on active versus passive rest days and their impact on recovery. A recent cardio regimen, 'Hell Week,' showcases performance improvements and the benefits of breathing exercises. Finally, the speakers share dietary strategies and recovery techniques, including how saunas can enhance overall recovery.

Which is best? Rotating exercises, rep schemes, and intensities week to week? Keeping all of the aforementioned variables identical? Or is it possibly some combination between the two? This week we dive into a 2014 study that aimed to answer that question. In typical Eat Train Prosper fashion, we provide additional important insight into the design choices of the study, as well as our own personal anecdote and speculation. https://journals.lww.com/nsca-jscr/fulltext/2014/11000/changes_in_exercises_are_more_effective_than_in.9.aspxTIMESTAMPS0:00 - Life/Episode Updates22:07 - Bryan provides some background before covering the study26:28 - Breaking down the study32:14 - Aaron's initial thoughts34:48 - Digging into the results40:44 - The idea of training age dictates how much repeatability someone may need in their training52:31 - Additional insights 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

Last weekend Bryan wrapped up his 50 mile bike race in Utah which he has been working towards for numerous months now. We recap his awesome first timer performance and he shares notable moments from the race, his lessons learned, and what lies ahead for him with new cardio pursuits.TIMESTAMPS0:00 - Life/Episode Updates15:37 - Race recap: Bryan's initial plans18:04 - Bryan learns more about drafting23:34 - How Bryan fueled his performance26:27 - Now, the race begins30:53 - The Dino Breeding Grounds36:15 - Pushing through the final three miles39:20 - Bryan's conservative goal40:51 - The missed turn42:50 - A new hobby unlocked?45:54 - The idea of doing something you suck at52:28 - The post-race 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

The podcast discusses the pros and cons of the PPL training split, including the importance of balancing volume and intensity for recovery, targeting specific muscle groups during weight training, and strategies for optimizing hamstring and quad volume. They also explore the benefits of incorporating short and lengthened movements in a training program and discuss the push pull legs program and training arms.

This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and much more.TIMESTAMPS0:00 - Life/Episode Updates16:21 - Under what circumstances will training 5x/week get better results than 4x for hypertrophy? 19:57 - How do you plan on dialing back cardio without losing fitness after the race?23:13 - What do you guys eat in a typical day? 29:18 - Do you think life stress can have much effect on building muscle? What are good training arrangements to counteract?35:40 - Does target HR for Z2 decrease when you’re in a deficit compared to maintenance? 38:05 - Optimal way to start programming integrated partials into a specialization cycle for hypertrophy? 41:32 - Can a full body program be optimal for hypertrophy or is a split better, and why?49:42 -  Can you discuss merits of doing 4 sets of one exercise versus 2 sets of 2 different exercises for hypertrophy? Is there a time and place for both? 53:43 - What are you looking forward to most post race? More strength work? Less carbs?56:00] Normal for knees to shake on short pos / beginning of eccentric on leg extensions?57:33 - How to balance cardio for when we go back to a split routine (Bryan’s program)59:42 - How does the pressing angle change relative to the sternum / rib cage for pecs?1:02:17 - Greater fatigue to stimulus ratio going from 1-2 to 0 RIR for isolations vs compounds? 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 today’s episode we provide some advice and actionable takeaways derived from recent (and an applicable older) research regarding planned deloads. Then we dive into a recent infographic from Chris Beardsley and his plausible theory on why relative training intensity needs to increase as your training age increases.Links to resources discussed in this episode:https://sportrxiv.org/index.php/server/preprint/view/302/604https://pubmed.ncbi.nlm.nih.gov/23053130/https://www.instagram.com/p/CxFZOWJN4J2/ 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 pod we present our reasons and cases for why we are not big fans of using percentage-based programming. Playing devil's advocate we also disclose when we believe there is a strong utility for using this style of programming.  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

Join the hosts as they dive into their current training protocols, including a unique fat loss camp and marathon prep insights. They share personal stories of balancing family events with fitness goals. Discover the benefits of their new training methods and personalized nutrition strategies for endurance events. They also explore innovative techniques for exercises like the bilateral chest supported pulldown and discuss the importance of customizable training philosophies. Tune in for practical tips and engaging anecdotes!

Listeners dive into a lively Q&A covering everything from signs of overtraining to the nuances of meal timing. The hosts share personal biking achievements and strategies for maximizing workout benefits. They explore the effectiveness of rack chin-ups for strength building and discuss protein consumption's role in recovery and muscle growth. Plus, insights on adjusting training during a calorie deficit highlight individualized approaches, while the importance of optimizing sleep and nutrition for performance remains a key theme.

This week on Eat Train Prosper we are covering why you should not give up on your body composition or gain making goals just because you’re into your late 30’s, 40’s, or even 50’s. Many of the commonly held beliefs about plummeting ability to achieve significant hypertrophy are simply not supported by the evidence. We cover which areas to put your emphasis and efforts into, and what are the ACTUAL limitations that have been limiting your previous efforts. 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