Eat Train Prosper

Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January.

TIMESTAMPS
0:00 - Life/Episode Updates
15:06 - How much does running truly inhibit muscle gains? 
18:35 - The hard part is “getting started” back into Cardio again? Howwww???
22:18 - What’s more important: Absolute Mechanical tension or SFR?
27:43 - When training Zone 2, how quickly should you get into that range? 
30:55 - If you become a “Leg extension GOD” would that translate to big quads or just big Rec Fem? 
34:44 - Does absolute load matter an exercise… for example Deficit Bulgarians vs a Hack or High bar squat? 
36:01 - Fasted vs not fasted before a workout: Is that goal dependent, or what’s best?
40:31 - Who wins a cage match: Attia or Huberman? 
41:46 - What muscle group makes you look the most jacked? Gotta be traps right?
42:57 - In your experience, what has led to the best arm growth in your training career? 
49:04 - Take what I call the big three off the board:  sleep, movement, nutrition.  What ‘wellness’ practice is the most impactful to you?  (ie sauna, cold plunge, meditation, journaling, etc)
55:42 - How do you push past "brain failure"?
1:00:50 - Thoughts on training to failure and overall training intensity during a diet phase (12-9% BF) (Male)
1:05:26 - In a leg curl, straighten the legs completely, or a tad before to not engage the calf…and sacrifice the stretch?
1:09:06 - What to do when you lose the fire to train for weeks/months?
1:11:48 - Explain the method/sets/rep-range for a female toning and gaining muscle without gaining “size”?
1:15:35 - You and Bryan both clearly push each set and both have great physiques, yet you run high-mid to high volume programs and Bryan runs mid-low to low volume programs? How do you both view the volume discrepancy in light of the fact that you both are still progressing and achieving success?
1:21:25 - How many exercises would you program for the lower body in a session?

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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 Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/Episode Updates
22:20 - Bryan's walkthrough of topics
30:10 - Working on your front delts
42:55 - Cables or certain machines in a commercial gym typically can provide a better resistance profile
48:20 - What you can use in a home gym for training front delts?
51:00 - Diving into lateral movements
1:03:30 - The idea of using the incline bench 

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

Part one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/Episode Updates
18:00 - Aaron's walkthrough of topics
24:45 - One of the things that Bryan always thinks about when designing a program
35:50 - Training the upper back
42:40 Movements for lats
54:27 - Isolated rear delt movements
56:14 - Movements on a full/commercial gym that you can emulate to your home gym

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

This episode is titled Thanksgiving Strategies where we cover our approaches to help ensure you don’t end up feeling negatively about decisions made on the upcoming American Holiday. Heads up this part of the episode is covered at the end. The first parts of the episode cover the November Q&A questions we couldn’t fit into last week’s episode.

TIMESTAMPS
0:00 - Life/Episode Update
21:40 - Does Aaron attribute the majority of his deficit to the cardio or his training intensity with Jackson? 
30:30 - Tips on managing eating protocols that differ from partners/family’s wishes/needs?
39:30 - How to know when it’s time to end a gaining phase?
43:35 - With the new research on deloads, have you considered changing the way you program deloads for your group programs? Auto regulation?
49:18 - Pros and Cons of Barbell Hip Thrust vs a Plate-Loaded Hip Thrust Machine. Is one better for hypertrophy?
53:20 - Thanksgiving Strategy #1: Manage that expectation
55:13 - Thanksgiving Strategy #2: Put the extra food to work
57:23 - Thanksgiving Strategy #3: Choose your battles
1:01:07 - Thanksgiving Strategy #4: Choose which day you will return to your regularly scheduled programming
1:03:46 - Thanksgiving Strategy #5: Get walks after big meals

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode.

How to gauge RIR? I find it so difficult, I just take every set to failure…
https://www.youtube.com/watch?v=deDlhPmT2SY
https://www.youtube.com/watch?v=EHsW37g2uGU

Is there an episode where you provide a breakdown of your race prep?
Episode 127 in the last 15-20 min + in the “updates” every week for the 3+ months prior.
https://www.youtube.com/watch?v=gAQgLTPMMRo

TIMESTAMPS
0:00 - Life/Episode Updates
14:21 - If I had absolutely no knowledge on short/long resistance profiles etc and just used the popular machines in gen pop gyms (close to failure) instead of training with ETP advice and “optimal” principles, what would be the hypothetical impact on gains, assuming diet, volume etc was the same?
20:07 - Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?)
24:26 - Need an update on only eating weed? Why do you like Amber beers so much? 
25:54 - Is Muscle Overlap a thing? Does this inhibit gains for the arms potentially? 
28:33 - How to bias DB Pullovers towards more lats? Any tips to limit that and get more lats? 
33:05 - What have you learned so far with your coach?
34:40 - How to gauge RIR? I find it so difficult, I just take every set to failure… 
41:47 - What do you envision your 2024 split to be between hypertrophy and biking?
43:36 - What Bike races do you see in your future? 
45:23 - Is Boulder the best 100k person town in the country? 
46:00 - Any benefits to RUCKING while walking the dog? 
48:08 - Is there an episode where you provide a breakdown of your race prep? 
50:00 - Do you think extra cals to a surplus can make up for poor sleep?
52:28 - Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled? 
58:20 - Thoughts on POWERBUILDING (combining low reps and high reps in the same session)
1:00:45 - Should we protract the shoulders/scapula on lat pulldown to increase the stretch?
1:03:25 - Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now? 
1:04:52 - Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model.

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

This week's episode covers two larger questions. First, how do we recommend programming cardio around hypertrophy work for serious lifters like physique athletes? Then our individual approaches to rest days. Are we fans of active vs. passive rest days, how do we change our nutrition, any additional activities to facilitate recovery, etc.

TIMESTAMPS
0:00 - Life/Episode Updates
24:39 - Cardio for health, “how to” guide for physique athletes 
28:30 - Over cardio at any body fat percentage
30:09 - Health at any size
34:03 - Energy Balance or surplus is the biggest and most important piece 
45:43 - Insulin sensitivity and muscle contraction / General movement throughout the day 
47:58 - Keep modality to concentric only / Practical applications
55:34 - Rest Days - Active vs Passive rest days 
1:01:28 - It all comes back down to how you feel

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

Which is best? Rotating exercises, rep schemes, and intensities week to week? Keeping all of the aforementioned variables identical? Or is it possibly some combination between the two? This week we dive into a 2014 study that aimed to answer that question. In typical Eat Train Prosper fashion, we provide additional important insight into the design choices of the study, as well as our own personal anecdote and speculation.

https://journals.lww.com/nsca-jscr/fulltext/2014/11000/changes_in_exercises_are_more_effective_than_in.9.aspx

TIMESTAMPS
0:00 - Life/Episode Updates
22:07 - Bryan provides some background before covering the study
26:28 - Breaking down the study
32:14 - Aaron's initial thoughts
34:48 - Digging into the results
40:44 - The idea of training age dictates how much repeatability someone may need in their training
52:31 - Additional insights

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

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.

TIMESTAMPS
0:00 - Life/Episode Updates
15:37 - Race recap: Bryan's initial plans
18:04 - Bryan learns more about drafting
23:34 - How Bryan fueled his performance
26:27 - Now, the race begins
30:53 - The Dino Breeding Grounds
36:15 - Pushing through the final three miles
39:20 - Bryan's conservative goal
40:51 - The missed turn
42:50 - A new hobby unlocked?
45:54 - The idea of doing something you suck at
52:28 - The post-race

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

Push Pull Legs, more commonly referred to as PPL is a popular training split that divides the body into thirds and is repeated twice per rotation. This particular training split has a lot of upsides, but it also has some downsides that present some interesting wrinkles when designing a PPL cycle. Bryan’s upcoming training cycle will be PPL based, so in today’s episode we present our PRO’s and CON’s of the PPL.

TIMESTAMPS
0:00 - Life/Episode Updates
22:23 - Frequency of stimulus per muscle group as potential pro and con
28:36 - What to do with muscle groups that recover faster 
30:22 - Acts as a “specialization” cycle for the muscles that match the recovery curve
37:14 - Secondary muscle groups may get deprioritized
47:37 - Training all of the lower body on a single day
50:42 - Discussion around the implementation of short/lengthened movements in the structure

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and much more.

TIMESTAMPS
0:00 - Life/Episode Updates
16:21 - Under what circumstances will training 5x/week get better results than 4x for hypertrophy? 
19:57 - How do you plan on dialing back cardio without losing fitness after the race?
23:13 - What do you guys eat in a typical day? 
29:18 - Do you think life stress can have much effect on building muscle? What are good training arrangements to counteract?
35:40 - Does target HR for Z2 decrease when you’re in a deficit compared to maintenance? 
38:05 - Optimal way to start programming integrated partials into a specialization cycle for hypertrophy? 
41:32 - Can a full body program be optimal for hypertrophy or is a split better, and why?
49:42 -  Can you discuss merits of doing 4 sets of one exercise versus 2 sets of 2 different exercises for hypertrophy? Is there a time and place for both? 
53:43 - What are you looking forward to most post race? More strength work? Less carbs?
56:00] Normal for knees to shake on short pos / beginning of eccentric on leg extensions?
57:33 - How to balance cardio for when we go back to a split routine (Bryan’s program)
59:42 - How does the pressing angle change relative to the sternum / rib cage for pecs?
1:02:17 - Greater fatigue to stimulus ratio going from 1-2 to 0 RIR for isolations vs compounds?

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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