Eat Train Prosper

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 curl

Glutes:

• RFESS, lunges (bridges and thrusts are an afterthought)

Abs: 

• Cable crunches, “Curl-ups”, Garhammer crunches

Calves:

• 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 #1

Upper 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 Raises
• Medial Delt “KAS set” 

Anterior Delts:

• Anterior Delt DB Press.
• Cable Anterior Delt DB Press.

Quads:

• Hack Squat
• Lengthened Bias Leg Extension (rare.)
• Reverse heavy sled drag

Hams:

• Seated Hamstring Curl
• Stiff Legged Deadlifts (off the ground.)

Glutes:

• Bulgarian SS.
• Deficit Reverse Lunge.

Abs:

• Weighted Swiss Ball Crunch
• Ab Wheel

Thanks for listening!

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

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.

1. During reverse, cals go up, and cardio down. Increase cals fast or weekly? Is this good?
2. Opinion on interset stretching
3. How do I know that I’m recovered for a specific body part? What do I do about it? 
4. Where do you look for meal/recipe ideas 
5. When do you begin to include adductor training?
6. Which muscles tend to go grow better in the lengthened position?
7. Favorite movements to add thickness to the back?
8. Thoughts on Zone 2 cardio
9. Our best tips to manage fatigue 
10. What are you gonna do with all your free time saved by not training your right arm?
11. As natural athletes, should we be wary of taking advice from enhanced coaches or advice from coaches who work mostly with enhanced athletes?
12. 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?

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 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. 

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

Following up on episode #86 from last week looking back through the years of our time spent lifting weights, this week we have a very similar episode but instead covering what our nutrition has looked like throughout different phases.

I think this episode can be of a lot of help to see that we both had large periods of where our nutrition was far from perfect and how we evolved independently to find ourselves where we currently our today with similar approaches to eating.

As always, thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online 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

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

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-protocol

Done For You Client Check-In System for Online 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

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 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-protocol

Done For You Client Check-In System for Online 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

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

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.

1. Have you tried the lengthened drop sets as their own set? i.e. taking a full rest before the set? 
2. 5 weeks post cut, 12 lbs up, but can't lose weight on lowest calories of cut. Metabolic adaptation tips? 
3. If you could do the training career all over again, with the current knowledge, how would you do it? 
4. You seem to always do leg extensions before compound leg movements. Isn’t this significantly limiting mechanical tension on your big compounds?
5. Do you ever program movements that aren’t 10/10 for hypertrophy, like lateral lunges and loaded carries?
6. Is there a correlation between a larger surplus and larger muscle gain? Similar to the larger deficit, larger fat loss?
7. Template for weight loss/surplus phases? (i.e. 3 mth, 6 mth)
8. Back tweak, at a conference, got covid, 3 weeks off the gym. How and what do we start with?
9. How do you approach nutrition when the science changes?
10. How important is food quality for health?

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online 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

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 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 listening

Coaching with Milo ⬇️
https://wolfcoaching.net/
IG | @wolfcoach_

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online 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

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

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 listening

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online 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

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 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-protocol

Done For You Client Check-In System for Online 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

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