Eat Train Prosper

This week we have another Instagram Q&A covering the psychology around "doing less", how to balance your volume between rep ranges, and appropriate course of action following a blowout/cheat meals and philosophies here.

*Note. Bryan was experiencing some audio hardware issues later into the episode.

Topics Explored:

1. Coming from a higher volume training program (for example: competitive Crossfit) The process of psychological acceptance that it’s possible “less is more” and how you might diagnose your true volume requirements.

2. Regarding different rep ranges for hypertrophy, is there a “best one” for an individual? Or should we split volume evenly between all of the suggested rep ranges for hypertrophy. (5-10, 10-15, 15-25+)

3. The day after a cheat meal is it ok to eat intuitively for carbs and fats versus meeting my macros?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

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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
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YT | EAT TRAIN PROSPER PODCAST

Today's episode surrounds the ever important topics considering evaluating appropriate progression when moving through a training cycle. Speaking from the context of primarily hypertrophy but with indications of where dually applicable for strength as well.

1. What is the relevancy of achieving a greater tonnage in evaluating progression? Is tonnage a metric we should pay attention to in a micro perspective? What about from a macro perspective?
Example. Performing 30 lbs. for 15 reps = 450 lbs. tonnage vs 32.5 lbs. at 12 reps = 390 lbs. Does this decrease in total tonnage mean a lesser hypertrophic stimulus?

2. How should you decide when to move up in weight for your working sets?
Example: Say a target rep range is 12-15. If you perform 15, 13, 11. Do you move up or repeat the following week? Technically you didn’t meet the rep range on set 3, but the first two are great.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

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YouTube: 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
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YT | EAT TRAIN PROSPER PODCAST

In today's episode Bryan and Aaron explore three different topics that always seem to be circulating in the various training and nutrition spaces. 

• Dieting on a higher carbohydrate vs. a higher fat intake. There are generally two different considerations on this. One is shorter term, more geared towards aesthetics and physique. The other is a longer term approach and more health and longevity focused.
• Training to failure versus training to 1-2 RIR? (Reps in Reserve.) What about going high such as 3RIR and 4RIR?
• Optimal Rest Period length? Short rest periods (60 seconds) versus longer rest periods (3+ minutes) What are the implications of each on factors such as volume, rep execution, maintaining intra set performance,  do these effect muscle stimulus, etc.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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

Bryan and Aaron catch up on the current states of their personal and professional lives. Of course they also go deep on the current landscape of their own hypertrophy training, physique goals and what their nutrition looks like. Including a long aside about Bryan's future plans for a natural bodybuilding show in 2022 and thoughts surrounding potential approaches for this.

Aaron's Metabolic Performance Protocol starting March 1st ⬇️
https://strakernutritionco.com/metabolic-performance-protocol/

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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

On today's episode we have our first ever guests, Dr. Dave Maconi and Abel Csabai. Dave and Abel are both very knowledgable about training and nutrition and have valuable insights regarding each.

Topics Explored:

1. General thoughts on how much the genetic potential of strength and hypertrophy are related?

2. Conjecture on some potential "strength numbers" that genetically average people could expect to hit over a training career.

3. General discussion of epigenetics generation to generation (as well as whether there may be any potential impact from "nurture" throughout early part of life on muscular potential). What have we seen?

4. Training volume: It seems we have all gone from higher volume to a more moderate volume of training over the last few years.

5. Psychology of the “majority of days” being a certain way when dieting. The 5:2 (deficit/maintenance) Bill campbell approach versus a 2:5 approach (steeper deficit/maintenance) or even a 1:6 approach (fasted/maintenance)

Where you can find Dr. Dave Maconi ⬇️
Instagram: @dave_maconi
YouTube: Brains and Gains Podcast
https://drdavemaconi.com

Where you can find Abel Csabai ⬇️
Instagram: @ssdabel
YouTube: SSD Abel
https://abelssd.com

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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 this second Q&A style episode Bryan and Aaron cover more questions asked from their Instagram followers. The questions are a solid balance between training, nutrition, and some  of the differences in how men and women can approach training respective to their physiological differences.

Questions Answered:

1. If I’m looking to maintain a lean physique but am confused if I’m eating enough or not, is it better to hire a nutrition coach and stick with a basic strength training program or to hire someone who does both nutrition and writes training programs. And if hiring a nutrition coach - are there any credentials one should look out for? 
   
   
2. Can you discuss the reasons and/or benefits of why you train twice daily? Trying to understand it practically, as well as physiologically. 
   
   
3. Please discuss periodization with regards to bulking, cutting, et. What are optimal periods for each?
   
   
4. Why does lifting weight feel heavier/lighter depending on the training day? 
   
   
5. Are training and nutrition principles the same for males/females. Do differences in hormones impact results?
   
   * The Women's Book Aaron referenced in this episode can be found here. https://store.bodyrecomposition.com/the-womens-book-vol1/
   
   
6. Resting between single leg movements versus single arm movements; Still need 2-3 min between limbs? 
   
   
7. If you’re eating in a deficit how should your weight training look/feel vs. maintenance eating?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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

We often talk about topics with a view from above, zooming in on the advanced trainee. But we all started somewhere, and the way in which you start can impact what you learn, how you interpret the information you’re receiving as feedback from your body, and what processes become your guiding principles as you progress through the training journey. 

In this episode we discuss some of the basic training concepts that were part of our journey during the early days. How much did we rely on compound movements? When did we implement isolation work? What lessons can be learned from the approach we utilized? Would we change anything if we could go back in time and do it again? 

Topics Explored:

1. Learning how to work hard. The big lifts provide the biggest challenge. 
   
   
2. Defining standard training level progressions:  Beginner, Intermediate, Advanced.
   
   
3. Progression happens weekly as beginner, especially on compounds, which allows an athlete to see consistent progress and improve execution through practice of similar movement patterns (and also movements that happen to be relatively functional in the perspective of daily life). 
   
   
4. The Nature of compounds that they work everything.  Arms with pulling and pushing movements, quads/hams/glutes across the lower body lifts. When a stimulus is new, these compound movements will absolutely cause growth in the auxiliary/assistance muscle groups. When you’re a beginner, every stimulus is new! 
   
   
5. Progressing 7 basic movement patterns and variations of personal choice for each.
   Squat, Deadlift, Bench Press, Row, Dip, Pull-up, Overhead Press.
   
   
6. Diagnostic tools, variable assessment and adding in isolation movements slowly over time. 
   
   
7. Paul Carter's current argument that the complexity of the big lifts is too much for a beginner to learn oftentimes. Focusing more on simpler movements enhances the process of the trainee learning to make a MMC and improve execution quickly. 
   
   
8. Eventually, you reach intermediate status. It’s difficult to quantify this, other than the metric above regarding progression rates.
   
   
9. When you add isolations, as an intermediate or advanced trainee, they can become the premier “diagnostic tool” that you have for whether hypertrophy is increasing in that area. 

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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

Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight.  Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.

Questions Explored:

• What is your ultimate goal / importance of context
• Considerations when trying maximize hypertrophy both with and without concern for fat accumulation
• Can you lower protein if you are eating at a maintenance level intake
• Is a higher protein intake more beneficial during a calorie deficit
• How protein impacts the overall Thermic Effect of Feeding
• Gluconeogenesis
• Dietary limitations and restrictions
• Food Sensitivities
• Religious and moral commitments and how these can impact what may or may not be realistic for higher protein intakes
• Protein "overfeeding" studies
• https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
• https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0
• High protein intake, the relation with renal function and kidney safety

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: 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 is part two of a two-part series on how to incorporate better position for improving exercise execution.

Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. 

Body Parts Discussed:

1. Chest
2. Back
3. Shoulders
4. Triceps
5. Biceps

Topics Covered:

1. Intelligently searching for the width/depth and angle that works best for you to provide the stimulus you want (chest) and feels safe on your joints.
2. Pressing with the chest versus triceps (pushing through thumb side, or inner grip on DB’s) 
3. Pausing at the bottom of all pressing movements; then engaging the chest muscles and driving upward.
4. The difference in effect of a crossover versus a fly type movement.
5. Elbow position in vertical/horizontal pulls tell you everything you need to know about what part of the back is receiving the stimulus. 
6. Movement priorities for fully engaging the lats
7. A more lat focused pulldown movement
   https://www.youtube.com/watch?v=Nlm0Ndtl_XE
8. A more upper back focused pulldown movement
   https://www.youtube.com/watch?v=y0oO7iVE8dw
9. Why we both prefer doing lateral raises in the prone position.
10. Cues for improving your Lateral Raises.
11. Cables and the cuff are HUGE hack for lateral deltoid constant tension and MMC 
12. Face Pull variations 
13. Tricep Ext movements to the chin, nose, or eyes are much more effective.
14. Elbows send forward the same way the knees send forward in a quad dominant squat providing a deep stretch at bottom of rep.
15. Are flared elbows ok for joint safety?
16. The triceps still extend the arm and receive the stimulus if elbows are out a bit.
17. Cables are generally easier on your tricep joint than performing similar movements with free weights.  
18. Triceps activation in OHP super high
    https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx
19. Full stretch in bottom position, focus on supination and keeping really good force contact with the pinky finger side of the palm.
20. Relatively equal priority on the 3 different elbow positions relative to the shoulder and training movements through each position.
21. Study comparing the three different elbow positions during curling movements.
    https://pubmed.ncbi.nlm.nih.gov/31487841/

More from Aaron
Instagram: @aaron_straker
https://strakernutritionco.com

More from Bryan
Instagram: @bryanboorstein
https://evolvedtrainingsystems.com

Eat Train Prosper Social Channels
Instagram: @Eat.Train.Prosper
YouTube: 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 is part one of a two-part series on how to incorporate better position for improving exercise execution.

Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. 

Body Parts Discussed:

1. Quadriceps
2. Hamstrings
3. Calves

Topics Covered:

1. The importance of moving through a full range of motion for quadricep development. 
2. Foot pressure and position for quads.
3. The two things happening when you squat. Hip extension and knee extension.
4. The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension. 
5. Elevating the heels when squatting.
6. Isolation movements for the quadriceps
7. Glute vs. quad dominance in single leg movements and how to prioritize one versus the other.
8. Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus. 
9. Functional fitness or home gym variations for the absence of a leg extension machine.
10. Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.
11. Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.
12. A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/
13. The importance of achieving the stretched position of calf raises.
14. Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.  

Next week will cover Part 2 discussing all major muscle groups of the upper body.

More from Aaron
Instagram: @aaron_straker
https://strakernutritionco.com

More from Bryan
Instagram: @bryanboorstein
https://evolvedtrainingsystems.com

Eat Train Prosper Social Channels
Instagram: @Eat.Train.Prosper
YouTube: 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