In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month. 

Timestamps:

00:00:00 - Personal Updates

00:05:38 - How deep should we go on a fly-type movement for the chest?

00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?

00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?

00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc… 

00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens? 

00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy? 

00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym? 

00:32:58 - How to approach single arm training when there is a strength discrepancy? 

00:36:30 - What’s the obsession with Hyrox these days?

00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?

00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?

00:47:11 - Any hypertrophy benefits to doing reverse hypers? 

00:48:33 - 2x vs 3x frequency? Is 3x really worth it? 

00:49:46 - What’s your next experiment? 

00:52:29 - Is Hybrid training just old school strength and conditioning? 

00:54:48 - Can you discuss who might benefit from using a weight vest?

00:57:44 - What could I expect from maingaining?

01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.

01:02:49 - Can you explain the difference between the lateral raises and the Y raise?

01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?

01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?

01:12:26 - Electrolytes for those of us that train in a hot environment?

01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle?

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