Eat Train Prosper

TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful.

In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all.

Timestamps:

00:00 Introduction to TRT Experiences

06:44 Symptom Management vs. Optimization Culture

12:41 Personal Decision Framework for TRT

30:25 Long-Term Commitment Concerns and Health Risks

36:19 Dependency on TRT and Its Implications

39:39 Concerns About Supply Chain and Access

41:28 Navigating the TRT Landscape

49:34 Physical Changes and Expectations vs. Reality

55:24 Managing Estrogen Levels

57:42 Fertility Considerations with TRT

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

Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode!

Timestamps:

00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift? 

00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection?

00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets?

00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain.

00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness? 

00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts? 

00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself?

00:26:51 - Is there a possibility of overtraining with cardio as well?

00:28:54 - Any update on Aaron’s move to the states?

00:32:54 - What do you think of having a calorie range with minimums for each macro?

00:34:39 - Who are some other people in the fitness space that you really like? 

00:37:17 - Can you provide some good cues to take the traps out of delt movements?

00:38:53 - Do you like high or low reps with shoulder movements for clients?

00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic. 

00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time.

00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year?

00:50:37 - Any upper back specific training principles? Lats seem to take over the majority of the time.

00:54:19 - How would you guys design a powerbuilding program?

00:57:29 - What’s a good swap for seated/lying leg curl to hit the short head of hams? Leg machines suck at my gym.

01:00:04 - When I do low-rep work, I sometimes don’t feel my muscles at all. People say the pump doesn’t matter if weight is being moved from A to B. What’s your take on this?

01:03:13 - How do you go about progressing a pyramid set strategy?

01:06:37 - I’ve plateaued on leg extensions (8 reps). Tried more sets, less sets and can’t seem to break thru. Should I try a higher rep range?

01:10:23 - Getting Pregnant, pregnancy, post-kids with children. What fitness and nutrition advice do you have?

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 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability.

Timestamps:

00:00 Introduction to Training Volume Needs

05:29 Updates on Training Regimens

19:58 Determining Training Volume: Key Factors

32:05 Understanding Muscle Group Volume Needs

47:06 The Importance of Enjoyment in Training

57:14 Specialty Cycles and Volume Management

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 #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time. 

Timestamps:

00:00 Quick Personal Updates

09:58 Exploring the Bro Split vs. Higher Frequency Training

17:46 Long-Term Training Perspectives and Consistency

25:23 Structuring the Bro Split for Optimal Results

25:56 Optimizing the Bro Split

30:45 The Science of Training Frequency

35:58 Genetics and Long-Term Training

39:17 The Bro Split and Enhanced Lifters

42:18 Training Strategies in Bodybuilding

46:19 Personal Reflections on Approaches Over Time

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

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? 

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

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

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 #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?

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

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?

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 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

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 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

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