Eat Train Prosper

ETP#219 (Part 1) is all about chasing big goals. If you've listened for a while you know we talk a ton about training, a decent amount about nutrition, and honestly not enough about the prosper side. This episode leans into that third pillar. Between the two of us we've moved across the country (and the world), changed careers, built gyms, build successful coaching and training businesses, and turned pro. With plenty of wins and a fair share of losses along the way. And the behind the scenes of how those things actually came together is where the real value is.

So we each break down the foundations we've used for deciding if a big goal is actually worth the time, energy, and relationship cost it's going to demand. Because it will demand it. Your life is already full, and you cannot just stack a big goal on top of a full life without trading in the pursuit of a new big goal.

We got deep enough into the examples that we ran out of time before giving CrossFit PB the conversation it deserves. So that story, plus the pro card win and the Paragon origin, is coming next week in Part 2.

Covered in this episode:

• Updates: new Paragon physique cycles starting 6/22 with a six-week abs challenge, and Bryan digging further into his kidney labs (cystatin C, UACR, urinalysis)
• Aaron officially partnering with Good Labs, the best priced blood work in the US by a wide margin (code STRAKER for an additional 20% off)
• Why a big goal needs deep personal relevancy, and why purely money-motivated goals fall apart fast
• Getting goals out of your head and into spoken words, and why "word is bond" means being really selective with what you commit to
• Support systems and accountability, and the reality that we've let ourselves down hundreds of times but never someone else
• Going into business with friends versus going solo, and why it's better for good business partners to become friends than good friends to become business partners
• Being honest about the trade-offs, including Aaron telling Jenny "I'm going to be really selfish for the next five months" before prep
• Simplifying execution down to daily chunks so small it would be unreasonable to screw them up
• Discipline turning into motivation turning into obsession
• Writing the CrossFit PB business plan in coffee shops, and dealing with the friends who don't believe in you
• Bryan cashing out the Amazon stock he bought at 13 (at a loss) to fund his San Diego move
• The weekly master plan meeting Aaron and Jenny have kept every single week since 2018

Timestamps:
00:00 Intro: Chasing Big Goals
01:20 Updates: Paragon Physique Cycles and Abs Challenge
02:55 Bryan's Kidney Lab Deep Dive
06:00 Aaron's Good Labs Partnership + Coaching Opportunities
08:25 How We Laid This Episode Out + Our Examples
12:50 Deep Personal Relevancy
15:00 Speaking Goals Into Existence
16:05 Support Systems and Accountability
17:25 Business With Friends vs. Going Solo
21:30 Being Honest About the Costs and Trade-offs
23:50 Simplify Into Daily Action Chunks
25:30 Bryan's Foundations: Passion and Obsession
28:55 Discipline to Motivation to Obsession
30:30 Writing the CrossFit PB Business Plan
32:30 Buy-In From Your People and Handling Doubters
36:20 No Solutions, Only Trade-offs
39:05 Moving Across the Country: Our Two Stories
43:00 The Master Plan: Weekly Planning Meetings
46:00 Separation of Duties and the Undefeated Build
50:45 Why CrossFit PB Deserves Its Own Episode (Part 2 Teaser)

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

ETP 218 is all about progression models. The whole conversation starts from one non-negotiable idea: eventually there has to be real, tangible progression. Most of the "models" people get excited about are really just different ways to make the process less mundane than running linear or double progression forever. And to be clear, LP and DP are still the GOAT. They're proven, time-tested, and they work. We break down what they actually are and why they've earned that status.

The catch with all of these models is that they live and die by consistent form. Heavier weights or more reps with execution falling apart isn't progress. A big reason we like employing these models in the first place is that they tend to produce more consistent output and execution than LP/DP, where the only thing you're chasing is weight and reps. That consistency is a lot of why they're effective.

From there we walk through the models we actually use and where each one fits.

Covered in this episode:

• Why LP and DP are the proven foundation, and why everything else is built on top of them
• Wave loading, including the 4/3/2 strength model and the 4-3-2-1-0 weekly RIR approach Bryan often runs, where the goal is to beat the same week in sequence so progression plays out over a five to six week window
• Bryan’s current favorite: 2-week microcycles, alternating an intensity week (2 x 5-8 to 0-1 RIR) with a volume week (4-5 x 5-6 at 85-90% of the prior week's load)
• Rep goal progression, basically a more fun spin on double progression, hitting a total rep target across your sets before adding load
• Reverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulus
• Volume progression, the original RP model, where workload climbs week to week before load goes up across the meso
• Density progression, doing the same work in less time, plus Aaron playing devil's advocate on whether efficiency gains actually confirm strength or hypertrophy progress or just imply it
• Load cycling across longer time frames, meso to meso
• Myo-rep and rest-pause progression, beating your total rep count session to session

Timestamps:

00:00:00 Episode Introduction and Personal Updates

00:13:41 Refining Hypertrophy In-Person Seminar

00:14:41 Goodlabs Discounted Private Bloodwork

00:15:10 Diving into Progression Models

00:22:39 Waveloading and Its Applications

00:29:22 Set Structures and Rep Ranges

00:31:44 Microcycle Training: Balancing Intensity and Volume

00:34:28 Understanding Reps and Volume in Training

00:36:45 The Benefits of Volume Weeks

00:38:14 Rep Goal Progression: A Fun Approach

00:39:19 Top Set Back Off Set: A Popular Training Method

00:43:32 Exploring Pyramid Training: A Classic Approach

00:47:54 Volume Progression: Pros and Cons

00:52:31 Density Progression: Efficiency vs. Effectiveness

00:58:08 Load Cycling: A Structured Approach to Progression

01:02:38 Myo Reps: Time-Efficient Training Techniques

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

ETP 217 digs into effort, and the notion that many overestimate their effort relative to their goal.

We've observed a flip over the last decade. Rewind 10-12 years to the CrossFit era and the information was mostly bad, but the effort was 10 out of 10 across the board. Now we have the opposite problem. Quality information is abundant, but the effort has quietly slipped. And that will hold you back.

The other half of this is likely misapplication of the supported evidence. Research that holds true for a natural at 4% body fat gets applied to someone dieting from 15% to 11%. Case studies on enhanced open class bodybuilders get applied to naturals. The context gets lost and the takeaway has significantly less risk or benefit.

So we break down where the evidence actually applies, where it doesn't, and why your effort might matter more than your protocol.

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

Eat Train Prosper #216 is our May 2026 Instagram Q&A. We have 15 questions. Notable questions of likely interest are: a framework for peaking a physique for a photoshoot, Zone 2 cardio before resistance training producing better sessions (question mark), and how much of an effect on gains would being vegan/vegetarian have when done right?

A big thank you as always to all of you who provide us great questions for these episodes.

Timestamps:

00:10:04 - For DB Shoulder press, any advantage to the bench with a shorter back rest? 

00:12:29 - What is the general framework to PEAK someone for a photo shoot? 

00:20:18 - Having a hard time finding the literature on appropriate maintenance volume. Lifted 15 years and getting into BJJ at age 36. Want to maintain 3-4 lifts a week with 3 BJJ sessions 

00:25:27 - I work in an office and don’t have time to cook eggs in the AM. What are some good breakfast options for meal 1? 

00:28:33 - Thoughts on purely frontal plane adduction movements when programming for lats?

00:32:25 - What is the hardest part of moving back stateside for Aaron?

00:35:56 - Is Bulking and cutting really necessary? Seeing lots about recomp and no need to bulk… 

00:40:25 - Loved the episode with blood test results! Have you guys looked at AM cortisol? How does stress impact eating and training and physique? How can you improve the impacts of stress?

00:46:20 - I know there is a threshold of hunger regulation around 7k steps per day, but is there another threshold? I often hear about marathoners gaining weight but then often see triathletes or Ironmen racers losing weight despite eating everything. Could it be genetic? 

00:49:21 - I’ve been messing around with 6x/week torso/limbs split with 1 set to failure (6 sets per session). Seems to be making good strength gains, but wonder if 2x/week frequency (vs 3x per area) with higher volume per session would be better for hypertrophy? Thoughts?

00:54:10 - Been starting workouts with 20-30 min of Z2 before lifting and surprisingly feel I perform better, counter to what you always hear to do lifting THEN cardio. Have you ever tried this? 

00:58:00 - Eric Trexler recently spoke on RP pod about how muscle gain on TRT can be underwhelming. Can you perhaps share your own experiences around these statements?

01:06:18 - Do you (Aaron) think you’d ever bring on an assistant coach?

01:08:42 - How much of an effect on gains would being vegan/vegetarian have when done right?

01:11:15 - Full time dad, work 50+ (hours), never done a show. What is the best way to mentally block out hunger noise?

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

Eat Train Prosper 215 picks up after our longest hiatus ever while Aaron was transitioning back to living in the United States again. Episode 215 covers numerous insights from Bali Pro Camp 3 and an April recap of what we have been focused on during our recording hiatus.

Timestamps:

00:00 Welcome Back and Relocation Updates

02:15 Challenges Adjusting to New Environment

04:24 Settling into Salt Lake City

07:21 Weight Fluctuations and Training Adjustments

10:10 Insights on TRT and Body Composition

14:33 Training Progress and New Workout Strategies

18:02 Pro Camp Experience and Training with a Mr. Olympia

34:19 Strength Training Insights

38:23 Training Techniques and Strategies

42:01 Adapting Training Styles

47:30 Overcoming Mental Barriers

51:22 Reflections on the Bali Chapter

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 ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is.

Covered in this dedicated lateral delts training episode:

• Why the lateral delt deserves its own episode and what we missed in ETP#138
• Aaron's favorite foundational cuing for lateral delt stimulation
• Dumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raise
• Cable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focus
• Dedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands out
• Short vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral delts

Timestamps:

00:00:00 Introduction and Updates

00:05:47 Transitioning from Bali: Reflections and Changes

00:09:46 Understanding the Challenges of Training Lateral Delts

00:11:44 Exploring Dumbbell Variations for Lateral Delts

00:17:26 Innovations in Lateral Raise Techniques

00:23:26 Short vs. Lengthened Movements for Lateral Delts

00:29:00 Eccentric Loading and Joint Integrity in Training

00:31:48 Mastering Lateral Raises: Techniques and Variations

00:39:09 The Power of Using Cables in Your Lateral Delt Training

00:54:24 Better and Worse Machines for Lateral Delt Development

01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts

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 ETP#213 we get into the realities of training and eating while traveling, something both of us deal with regularly. We cover Bryan's recent training reflections, Aaron's gym experiences across Shanghai and Bangkok, and the techniques and equipment discoveries that came out of those sessions. We also get into how we structure training goals during travel blocks and, just as importantly, how we handle nutrition, from in-trip strategies to resetting your baseline when you get home.

Covered in this episode:

• The real challenges of maintaining training quality while traveling
• Bryan's reflections on his recent training and where things are headed
• Aaron's training experience in Shanghai and Bangkok, gyms, culture, and observations
• Training techniques and equipment worth exploring
• How to think about training structure and goal-setting during travel
• Nutrition strategies to stay on track when you're away from your routine
• Adjusting to a new nutritional baseline post-travel

Timestamps:

00:00:00 Traveling and Training Challenges

00:12:45 Reflections on Bryan’s Recent Training

00:27:36 Aaron’s Shanghai and Bangkok Training Adventure

00:33:35 Exploring Training Techniques and Equipment

00:39:56 Training Structure and Goals

00:46:35 Nutrition Strategies During Travel

00:55:53 Adjusting to New Nutritional Baselines

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 Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.

On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.

Enjoy!

Timestamps:

00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test? 

00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do? 

00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet? 

00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways? 

00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR? 

00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…

00:40:42 - Keep exercises the same or change them frequently? Why? 

00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy? 

00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think? 

00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio. 

00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?

01:01:55 - What is more important for body recomp, Macros or calories?

01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5’2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x.

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 ETP 211, we dig into Bryan’s recent adventure into his intuitive training Bro Split, and whether ditching the logbook is a sign of experience or a terrible idea. We explore the argument between tracking vs “feeling”, break down the real nuances of progressive overload, and discuss why the stimulus derived might matter more than the absolute weight being used.

We also cover how this training strategy might shift depending on where you are in your journey, and why the answers to some of the biggest questions in training aren't as settled as the fitness industry likes to pretend.

Timestamps:
00:00 Introduction to Intuitive Training

02:58 Exploring the Bro Split and Recency Bias

06:00 Mental State and Training Frequency Challenges

09:00 Tracking Progress: Intuitive vs. Logbook

14:41 The Nuances of Progressive Overload

20:18 The Importance of Muscle Connection

26:06 Beginners vs. Advanced Training Strategies

29:49 Adjusting Weight for Optimal Progress

33:56 The Importance of Structure for Beginners

35:24 Seasonal Training Approaches

38:48 Transitioning from Tracking to Intuitive Training

42:31 The Role of Connection in Muscle Training

52:57 Exploring the Unknowns of Progressive Overload

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

Eat Train Prosper 210 is about your environment. And how your environment is either working for you or against you. This week we get into why willpower is largely a losing strategy and how a well-designed environment removes the need for it. We cover ambition contagion, the real cost of where you live and those around you. And why the gym you choose matters more than most people think. If you're constantly fighting yourself to stay consistent, changing your environment might be the actual variable to change the tide in your favor.

Timestamps:

00:00 Episode Introduction and Personal Updates 

09:58 Impact of Environment on Personal Development

18:31 Optimizing Productivity Through Environment

19:01 The Role of Geography in Life Choices

30:27 The Impact of Environment on Goals

34:08 Household Challenges in Health and Fitness

45:03 Choosing the Right Gym for Success

55:33 Balancing Convenience and Motivation in Training

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