Eat Train Prosper

Kicking off the first of many Q&A episodes of 2024. The episode is a bit longer than typical, filled with questions and contextual answers for you to apply into your own diet and training.TIMESTAMPS0:00 - Life/episode updates14:48 - Upper push/pull day, does order matter? I.e., Chest/chest/chest then back/back/back, or better to do chest/back/chest/back etc…?18:18 - What kind of ring is Aaron gonna buy Jenny?19:28 - Ya’ll talked about resolutions at the beginning of 2023… do you have a recap on those?22:10 - How much life stress can someone get away with and still make gains, and can we adapt to mental stress?27:47 - Main drawbacks of THC on both body comp and performance?30:26 - What’s the long-term plan with the THC? Glad you’re feeling better!32:18 - How has the weed hiatus affected your training?35:16 - How is Aaron picking equipment for the new gym? Criteria? I love equipment, lol43:12 - How does peri-workout nutrition differ between lifting and cardio? Pre/post/intra?49:50 - How would you structure a back day? Two exercises for lats and two for upper back?51:18 - Heard a podcast with Dr. Stacy Sims about Z5 being better for women in menopause than Z2. Curious about your thoughts?56:51 - What exercises would you do to target the lats, given the recent body of research?59:27 - When does C-bum’s reign end?1:02:25 - What are your thoughts on David Goggins, Jocko etc… and their fitness influence?1:05:22 - What mobility should we be doing that’s not getting hit in your normal lifting routine?1:09:51 - After the one-arm training, then the weed hiatus, what’s the next experiment?1:11:37 - Best way to incorporate refeed days? How many more macros, timing, etc?1:13:49 - Value in setting concrete goals for the year? E.g. bench “X” weight, or just do the best you can every single day?1:16:58 - How did you get into the position you are in today as an online coach? Advice for someone?1:21:35 - Tips on getting back into cardio/lifting after COVID? Stopped all exercise for 2 weeks1:22:47 - How do you increase HRV? 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 cover Aaron’s year long periodization that resulted in his best physique ever. We dive into the calorie changes, at which intervals, how much food increased or decreased. What hiccups occurred, and what indirect impacts helped or hindered the results.TIMESTAMPS0:00 - Life/episode updates12:07 - How it started20:20 - The challenge of progressing in a surplus while traveling26:11 - Eating enough to gain weight34:15 - Getting into the diet50:19 - What’s next?58:55 - Thoughts on TRT Therapy 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 discussion kicks off with reflections on the new year and highlights of past experiences. Listeners learn about the simplicity of quad training and three essential movements for a quad day. The advantages of leg extensions and how they influence other exercises, such as the leg press and hack squat, are explored. With a focus on advanced techniques, concepts like the 'gut check set' and adaptations for home workouts are shared, providing listeners with strategic insights for enhancing their quad workouts.

Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January.TIMESTAMPS0:00 - Life/Episode Updates15:06 - How much does running truly inhibit muscle gains? 18:35 - The hard part is “getting started” back into Cardio again? Howwww???22:18 - What’s more important: Absolute Mechanical tension or SFR?27:43 - When training Zone 2, how quickly should you get into that range? 30:55 - If you become a “Leg extension GOD” would that translate to big quads or just big Rec Fem? 34:44 - Does absolute load matter an exercise… for example Deficit Bulgarians vs a Hack or High bar squat? 36:01 - Fasted vs not fasted before a workout: Is that goal dependent, or what’s best?40:31 - Who wins a cage match: Attia or Huberman? 41:46 - What muscle group makes you look the most jacked? Gotta be traps right?42:57 - In your experience, what has led to the best arm growth in your training career? 49:04 - Take what I call the big three off the board:  sleep, movement, nutrition.  What ‘wellness’ practice is the most impactful to you?  (ie sauna, cold plunge, meditation, journaling, etc)55:42 - How do you push past "brain failure"?1:00:50 - Thoughts on training to failure and overall training intensity during a diet phase (12-9% BF) (Male)1:05:26 - In a leg curl, straighten the legs completely, or a tad before to not engage the calf…and sacrifice the stretch?1:09:06 - What to do when you lose the fire to train for weeks/months?1:11:48 - Explain the method/sets/rep-range for a female toning and gaining muscle without gaining “size”?1:15:35 - You and Bryan both clearly push each set and both have great physiques, yet you run high-mid to high volume programs and Bryan runs mid-low to low volume programs? How do you both view the volume discrepancy in light of the fact that you both are still progressing and achieving success?1:21:25 - How many exercises would you program for the lower body in a session? 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 Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates22:20 - Bryan's walkthrough of topics30:10 - Working on your front delts42:55 - Cables or certain machines in a commercial gym typically can provide a better resistance profile48:20 - What you can use in a home gym for training front delts?51:00 - Diving into lateral movements1:03:30 - The idea of using the incline bench  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 one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates18:00 - Aaron's walkthrough of topics24:45 - One of the things that Bryan always thinks about when designing a program35:50 - Training the upper back42:40 Movements for lats54:27 - Isolated rear delt movements56:14 - Movements on a full/commercial gym that you can emulate to your home gym 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

Thanksgiving strategies take center stage as the hosts discuss how to navigate holiday indulgence without guilt. They share tips on managing differing eating protocols with family and highlight effective meal planning. Key strategies include managing expectations, using extra food wisely, and choosing when to return to regular routines. There’s also an exploration of training methods, comparing barbell hip thrusts to machines for optimal glute gains, and reflections on personal fitness journeys amidst holiday challenges.

Listeners dive into a lively Q&A about training strategies and personal insights. The hosts tackle the nuances of gauging RIR and share challenges returning to leg workouts. They discuss optimizing dumbbell pullovers for better lat activation and the role of weighted vests in fitness routines. Upcoming biking ambitions for 2024 are highlighted, alongside tips for balancing lifting with cardio for gravel racing. Also featured are musings on the benefits of hot baths versus saunas for recovery. Get ready for a mix of knowledge and humor!

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.

The hosts discuss the balance between exercise variety and consistency in fitness training. They dive into a 2014 study exploring how varying exercises can boost results compared to repetition. Personal anecdotes add flavor, including insights on training dynamics, muscle growth, and endurance improvements. They also share plans for an active vacation in Bermuda and reflect on their evolving approaches to training as they adapt to performance changes. This engaging dialogue highlights the importance of flexibility in achieving fitness goals.