In our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year. 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

After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos. The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include reverse dropsets, lengthened bias approaches, cardio, metabolic cycles, and training volume.  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

Discover the art of personalizing nutrition as the hosts stress the significance of individual genetic and microbiome differences. Explore the importance of glute med strength for better performance and injury prevention. Delve into how accessible lab work can enhance wellness and reshape health investments. The discussion on caffeine metabolism reveals its impact on sleep, paired with personal stories of experimentation. Tailoring dietary strategies based on personal experiences proves critical in optimizing nutrition.

This is a discussion around training volume (and effort) with a twist. Instead of looking at it from the perspective of trying to MAXIMIZE gains, what if we look at it from the viewpoint of “minimum effective volume?” (the least you can do to still make progress over time). Or to take it even further, the “maintenance volume” (where you would not gain or lose muscle). Does the literature provide us guidance? We delve into a bit of the research, as well our personal experience to have an in depth conversation to discover HOW LOW CAN YOU GO?  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

It is our Monthly Instagram Q&A episode! Today’s episode is PART 2 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month!Instagram Questions:1. For shortened biased exercise, is it better to overload the short range the most, or have a drop-off in the short position to better facilitate a hold at that position? 2. How do you handle having the flu?3. How has your recovery been post-cut? 4. Palm towards or palm down for face pulls? 5. Results/thoughts on the one-arm training experiment so far?6. 8 weeks pulldowns, then changed to BB row for 8 weeks. Home gym based. Good idea? 7. Hypertrophy - what is the difference between mental failure on a rep and muscle failure? 8. What is the most optimal/effective for lateral raises… DB’s, cables or machines?9. Overhead Press and Lateral Delts. How much do they get worked? Meaningfully?10. Does colder weather increase NEAT / Brown fat activity? 11. Is there any accuracy to the notion that a walk after eating increases glucose uptake?12. What does tracking ALL macros give, that tracking just calories and protein doesn’t? Assume a healthy range.13. Leg Curls - Should I just do the seated version all the time, even if lying is programmed? What’s the deal with standing leg curls? 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

A lively Instagram Q&A unfolds, diving deep into various training and nutrition principles. The hosts share their eating styles and how these choices affect their coaching and physiques. Discover efficient workout strategies for those with limited gym time, and hear about personal journeys involving dietary transformations. Intuitive training and its benefits are examined, alongside practical advice for increasing protein intake on vegetarian diets. The conversation also touches on rethinking approaches to exercises like Romanian Deadlifts, highlighting the balance of discipline and enjoyment in fitness.

This week we invite our friend Adam Neth onto the podcast! We dig into Adam’s background a little bit and the evolution of mentors and sources he has found useful to get him to where he’s at. We touch on Adam’s decision to go all-in on himself and build out a private training studio in his garage during recent uncertain times, and then we jump into a conversation around Natural Hypertrophy, and how his training philosophy has evolved for himself and his clients as his experiences and views have expanded. Find more from Adam:Coaching & Programs: https://www.adamneth.com/Instagram: https://www.instagram.com/adamneth/  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

Today, we have the frontman of the Elevated Coaching System, coach Jeremiah Bair to talk about misconceptions, uses, and misuses of Reverse Dieting.The idea behind this episode came from receiving numerous questions and inquiries in response to the Stronger By Science episode titled “Stretch-Mediated Hypertrophy and Reverse Dieting.” Where Eric Trexler and Greg Nuckols discuss what the current body of research suggests about the role(s) of reverse dieting and those who claim its purported benefits. We would love to hear your thoughts after listening to this episode.Jeremiah's Podcast: Living LeanFind Jeremiah on InstagramJeremiah's Coaching Business: Elevated Coaching Systems 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

Today on the podcast we are discussing arguments both FOR and AGAINST placing an emphasis on biomechanics in your training and programming. There are a lot of discussions surrounding biomechanics as it is a super hot topic right now. We found that many of the discussions were one-sided and didn’t quite portray both sides of the arguments equally. So that is exactly what we decided to try and do today for you. Keynotes from today's episode:Biomechanics/Anti-BiomechanicsBiomechanics is the study of the structure, function, and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells, and cell organelles, using the methods of mechanics. Biomechanics is a branch of biophysics.Arguments against biomechanics:People have been getting yoked for decades with free weights If it worked for Arnold…Barbell basics Just work hard (feels like biomechanics sort of goes against the way it was “meant to be” or whatever nonsense, of just smashing weight)Pull-ups for back Biomechanic-optimized movements aren’t as “subjectively taxing”You need to do much fewer movements if you pick the big hitters. Isolating more stuff means you have to do more movements Arguments for biomechanics:Everything is biomechanics. Even if you try to optimize a barbell movement Long muscle lengths = need to find where it is most lengthened Minimizing joint issues / nonexistent since “switching”Learning/understanding why certain movements produce an incredible stimulus and others don’tIncreasing tension on the desired tissuesHow do you know people wouldn’t have been more jacked with better movements?Improved program design. Less redundancy, better volume distribution.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

What are our all-time favorite movements for each muscle group and why?It’s been a while since we covered something like this back in episode #70 which was our favorite supersets per body part. So this one will be a little different.This is a banger of an episode that will be very informative. We cover our favorites, why each is our favorite, and then for most situations provide a secondary for when a particular piece of equipment may not be available.Thanks for listening! Here are Bryan's Favs:Chest: DB Fly/Press, cable Sterno/costal press (machine press if available and converges)Upper Back: Chest sup row (wide elbows) (T-bar, cable, DB), Wide pulldown (legs locked)Rear Delts: Chest sup Row (30-45 deg elbows) (T-bar, cable, DB)Lats: One arm Pulls (iliac, lumbar), neutral pulldown (legs locked)Lateral Delts: Single arm cable raise behind back, dual cable lateral raise Front Delts:Low to high cable raise, anterior delt press (cable, then DB) Quads: Pendulum, Leg Extensions (Resistance curve manipulation and/or use of Sissy squat) Hamstrings:45-Hip Ext + Leg curls (seated) OR B-stance RDL + Lying leg curlGlutes:RFESS, lunges (bridges and thrusts are an afterthought)Abs: Cable crunches, “Curl-ups”, Garhammer crunchesCalves:Deficit single leg DB calf raise (new: single leg deficit cable calf raise)Here are Aaron's Favs:Chest:Converging chest press machine. Selectorized. Upright dual cable version of #1Upper Back:Chest-supported upright machine row. Semi-pronated grip.Chest-supported plate-loaded row. Rear Delts:Seated cable row w/ a semi-pronated mag grip.Prone Incline Rear Delt DB Row.Lats:Unilaterally supported pulldown.Seated Cable Row. Lat Focus. (Lean forward / hollow core w/ neutral grip)Lateral Delts:Prone Incline Lateral Delt DB RaisesMedial Delt “KAS set” Anterior Delts:Anterior Delt DB Press.Cable Anterior Delt DB Press.Quads:Hack SquatLengthened Bias Leg Extension (rare.)Reverse heavy sled dragHams:Seated Hamstring CurlStiff Legged Deadlifts (off the ground.)Glutes:Bulgarian SS.Deficit Reverse Lunge.Abs:Weighted Swiss Ball CrunchAb WheelThanks 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