Eat Train Prosper

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.

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.

The hosts answer a wide array of Instagram questions, revealing their daily nutrition and training preferences. They debate the effectiveness of full body versus split training for hypertrophy. The impact of stress on muscle growth is explored, highlighting cortisol’s role. Listeners learn about balancing cardio with resistance training and strategies to taper cardio without losing fitness. Personal anecdotes enrich the discussion on recovery, overtraining, and the ongoing journey of building resilience in fitness.

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.