The monthly Instagram Q&A episode is here for October. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.During reverse, cals go up, and cardio down. Increase cals fast or weekly? Is this good?Opinion on interset stretchingHow do I know that I’m recovered for a specific body part? What do I do about it? Where do you look for meal/recipe ideas When do you begin to include adductor training?Which muscles tend to go grow better in the lengthened position?Favorite movements to add thickness to the back?Thoughts on Zone 2 cardioOur best tips to manage fatigue What are you gonna do with all your free time saved by not training your right arm?As natural athletes, should we be wary of taking advice from enhanced coaches or advice from coaches who work mostly with enhanced athletes?How would you program if you had a small in-person facility for group classes? Ignore the financial side of the equipment,  just looking to supply optimal training to the gen pop under those conditions? 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 this episode, we discuss rep ranges for hypertrophy. So long as you are training hard do they even matter? Some people will say they do not matter. However, here on Eat Train Prosper, it’s quite clear that making blanket statements isn’t how we do things. So we cover the commonly bracketed rep ranges, the pros and cons for each and in what circumstances we think the rep ranges matter in pursuit of gains and other common weight lifting situations.  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 hosts celebrate their two-year journey while sharing personal stories in training and nutrition. They discuss a recent medical procedure and its emotional impacts, alongside balancing fitness and family life. Reflections on their early nutrition challenges reveal humorous dietary missteps and the influence of brands like EAS Sports Nutrition. Their transformative paths highlight the evolution from unhealthy eating to structured nutrition, revealing valuable lessons about health and self-esteem. This candid exploration is both inspiring and relatable!

If you could do the training career all over again, with your current knowledge, how would you do it?A deep, thought-provoking question that had been sent in that we wanted to give a full episode to cover in depth. We are definitely in the midst of a very interesting time in the world of lifting weights and the minds and science being given to training. Looking back on 20+ years spent training, how would we change things, if at all?Thanks for listening! ✌️Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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 part 2 of our August Instagram Q&A that we didn’t quite have enough time to cover last week. Covered in this part two follow-up:1. Is there evidence suggesting that some whole foods are better than shakes?2. Thoughts on nutrition protocol for high school wrestlers? 4 months of 1.5% BW loss per week.3. During bulk do we need to decrease fibre from fruits/veggies because of high carbs?4. Is there a difference between optimal nutrition for longevity vs. strength training?5. Can only sleep if I’m dead tired. Do you have tips for better sleep and how to avoid “overthinking” before bedtime?6. Static stretching directly after a resistance training session increases hypertrophy?7. Should you be hitting failure during training when cutting?Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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 (mostly) monthly Instagram Q&A episode is here for August. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.Have you tried the lengthened drop sets as their own set? i.e. taking a full rest before the set? 5 weeks post cut, 12 lbs up, but can't lose weight on lowest calories of cut. Metabolic adaptation tips? If you could do the training career all over again, with the current knowledge, how would you do it? You seem to always do leg extensions before compound leg movements. Isn’t this significantly limiting mechanical tension on your big compounds?Do you ever program movements that aren’t 10/10 for hypertrophy, like lateral lunges and loaded carries?Is there a correlation between a larger surplus and larger muscle gain? Similar to the larger deficit, larger fat loss?Template for weight loss/surplus phases? (i.e. 3 mth, 6 mth)Back tweak, at a conference, got covid, 3 weeks off the gym. How and what do we start with?How do you approach nutrition when the science changes?How important is food quality for health?Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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 have Milo Wolf. Milos is currently in the process of completing his PhD in Range of Motion for Hypertrophy. This is a very hot topic right now in the lifting world and what an opportunity we have to talk with someone so well versed in the specifics of the current literature around this. Listen up if you’re looking to improve optimality in your quest for gains.Thanks for listeningCoaching with Milo ⬇️https://wolfcoaching.net/ IG | @wolfcoach_Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

During this week’s episode, we cover details about our own personal nutrition and training-related periodizations. Diets are ending, outlooks for upcoming training programs, and what we are excited to explore with these. If you would like an inside look into what and why we are planning for ourselves this episode is for you. Thanks for listeningCoaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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 Bryan and Aaron have an honest conversation about some of the ambiguity sometimes found even in evidence-based research info. Specifically, surrounding the stimulating/effective reps model for hypertrophy.It appears that multiple experts looking at the same exact data sets will come to varying versions of conclusions. Which can then become very confusing for the lifters and hypertrophy-seekers downstream of this information. We weigh in on some of the more seemingly conflicting points and provide our ultimate takeaways to help you maximize your pursuit of gains without incurring extraneous fatigue.Thanks for listening. Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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’s episode is about finding that proverbial middle-ground or “balance” for each of us. One of the most common misunderstandings for many attempting dieters, new lifters, their significant others and family members is being limited to black and white thinking.In this episode, we use a swinging pendulum as a metaphor to walk through spending time at both “extremes” before settling into a balanced middle ground.Give this one a listen to better help understand the roles seasons and cycles of periodization play in helping you find that balance for yourself.Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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