Eat Train Prosper

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

This week on the podcast we are doing a deep dive into both our current training protocols. Aaron in his Fat Loss Camp, and Bryan accumulating lots of cardio volume as he prepares for his 50 mile race in early October. There is a fair degree of new things in this episode that we haven’t previously shared before so this episode should be insightful for those curious. Thanks for listening! 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

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

This week we have Brandon Kempter on the podcast. Brandon is a lifetime natural bodybuilder, with an MSc degree in Sports Nutrition Science, and has been competing in natural bodybuilding and coaching for more than a decade. We are excited to have this conversation with Brandon because of his unique positioning of personally competing at a high level, whilst coaching at a high level. This episode is a must-listen for anyone interested in bringing the best out of themselves physically.For Coaching Inquiries with Brandon and BK Conditioning ⬇️https://bkconditioning.com/Brandon on Instagram ⬇️https://www.instagram.com/brandonkempter/ 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

Another fire episode of our monthly Instagram Q&A series. We cover 22 questions in this episode ranging from: drawbacks to using cuffs for cable y-raises and lateral raises, the utility of mini cuts, upper body strength limiting lower body gains, and fears navigating a gaining phase with a history of being overweight. A big thank you to everyone who submits questions to become part of these monthly episodes! 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

How do you know if you’re making good gains in your season of building? In this episode we highlight 5 key facets that every high-quality gaining season requires to make the most out of the time and surplus. 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