Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026!

Timestamps:

00:00:00 - Celebrating Milestones and Gratitude

00:06:00 - Updates on Life and Training

00:09:18 - Mini cut training principles?

00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training?

00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!! 

00:22:04 - What’s your guys’ favorite movement for each muscle group currently? 

00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why?

00:31:39 - You also never program workouts with legs 3x/week. Why? 

00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?”

00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it? 

00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running.

00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research?

00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube) 

00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure? 

01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website? 

01:05:46 - What strength number are you most proud of? As in, what lift and how heavy? 

01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing them? 

Work 1:1 with Aaron ⬇️
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Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

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Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey.

Timestamps:

00:00 Welcome Back and Updates

06:13 Travel Experiences and Cultural Insights

10:35 Personal Health Decisions: Starting TRT

18:53 Grand Opening of Undefeated Gym

24:34 Exciting New Opportunities in Bangkok

26:34 Episode Topic: Reaching Physique Goals Without Tracking?

28:44 The Role of Tracking in Nutrition

30:24 Habit Formation and Consistency in Nutrition

32:19 Portion Control vs. Tracking

34:20 The Body for Life Challenge and Its Impact

36:17 The Importance of Structure in Nutrition

38:11 Protein Intake and Long-Term Goals

39:05 Social Situations and Nutrition Challenges

40:51 Cultural Differences in Nutrition Awareness

42:36 The Balance of Nutrition and Training

44:22 Understanding Body Fat Percentages

46:41 Defining Long-Term Physique Goals

48:09 Ambition and Nutrition Control

50:16 The Impact of Weightlifting vs. Nutrition

52:00 The Importance of Training Intensity

54:41 Age and Its Impact on Nutrition Decisions

56:39 Personal Experiences and Long-Term Goals

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
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In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.

Timestamps:

00:00 Introduction to Recovery Modalities

12:21 The Importance of Sleep and Nutrition

15:17 Sauna: Infrared vs Traditional

23:21 Cold Water Immersion and Ice Baths

30:22 Hot Baths and Steam Showers

35:37 Active Recovery and Recovery Runs

35:41 Active Recovery: Rethinking Recovery Methods

38:10 The Overrated Nature of Active Recovery

39:29 The Role of Movement in Recovery

40:48 Yoga: A Mixed Bag for Recovery

44:50 Compression Therapy: Benefits and Limitations

47:32 The Efficacy of Manual Therapy and Massage

53:18 Sleep Monitoring Devices: Are They Worth It?

01:00:19 Rest and Sedentarism: Finding Balance

01:03:03 Supplements: Overrated or Essential?

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
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Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.

00:00:00 - Personal Updates

00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?

00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period. 

00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?

00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy? 

00:33:52 - Are you still updating the Evolved blog? 

00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy? 

00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?

00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?

00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength? 

00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?

00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?

00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term? 

00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy. 

01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym? 

01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately) 

01:05:29 - How has the alternating lower/upper 3x/week been working for you? 

01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately? 

01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor? 

01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range? 

01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp?

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality.

Timestamps:

00:00 Welcome Back

02:43 Travel Adventures and Wedding Preparations

05:44 The Wedding Experience

08:26 Post-Wedding Reflections and Moving to Utah

11:15 House Hunting in Utah

13:40 Training and Gym Experiences

16:42 Health Updates and Future Plans

32:08 Optimizing Health and Longevity in Limited Time

36:10 The Five Buckets of Fitness

41:14 Creating a Balanced Training Program

46:38 The Importance of Enjoyment in Training

51:48 Personal Training Insights and Adjustments

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions.

Timestamps:

00:00 Celebrating Milestones and Reflections

09:22 Aaron's Bodybuilding Journey

18:20 The Pro Show Experience

26:53 Insights on Gear and Training

42:30 Upcoming Life Changes and Future Plans

50:56 Reflections and Advice for the Future

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut.

Timestamps:

00:00 Transitioning from Bulk to Cut

12:12 Understanding the Psychological Transition

24:19 Timing and Strategy for Deficit

30:36 Setting Your Deficit Course

35:25 Achieving a Lean Look: Muscle vs. Body Fat

42:30 Training Adjustments During a Cut

49:13 Volume Reduction and Training Intensity

55:44 Common Pitfalls in Dieting and Cardio

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio.

Timestamps:

00:00 Introduction and Personal Updates

08:59 Training and Nutrition Plans

18:13 Preparing for the Pro Show

27:35 Post-Show Plans and Future Goals

31:28 Fertility Restoration and Personal Goals

33:19 Muscle Fiber Specific Training: The Beardsley Model

45:29 Balancing Training Approaches and Personal Goals

training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

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?

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans.

Timestamps:

00:00:00 Introduction to Connor St. Jean

00:03:01 Connor's Journey into Bodybuilding

00:05:51 Natural Bodybuilding Federations

00:08:59 Misconceptions About Natural Bodybuilding

00:11:54 The Evolution of Conditioning Standards

00:14:50 The Balance of Conditioning and Muscularity

00:17:41 Insights from Recent Competition Prep

00:20:40 Cardio and Training Strategies in Prep

00:23:32 Nutrition Strategies for Contest Prep

00:26:36 Final Thoughts on Natural Bodybuilding

00:33:29 Managing Volume and Fatigue in Bodybuilding

00:42:10 Caffeine and Stimulant Strategies During Prep

00:53:44 Post-Show Recovery and Future Plans

01:00:16 Improving Chest Development Through Better Pressing Mechanics

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST