Eat Train Prosper

This week we dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic.

TIMESTAMPS
0:00 - Life/episode updates
16:28 - Starting with Hypertrophy
34:58 - Moving on to Strength & Strength Endurance
43:25 - Lastly, Metabolic


Coaching with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

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 this episode we break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using.

LEGION CODE: BRYAN 
Provides 20% off your first order, then additional bonus points and discounts on future orders.


TIMESTAMPS
0:00 - Life/episode updates  
17:16 - Episode overview
21:09 - The first thing that Bryan does in the morning
29:44 - Aaron’s morning supplements
33:10 - The Omega-3 Index
39:58 - Bryan’s punchy “sludge mix”
42:46 - Moving into Aaron’s staples

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

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.  He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.  In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.

You can find more from Mike at his website: https://miketnelson.com/

Or his Instagram: https://www.instagram.com/drmiketnelson

Episode Research References:

American College of Cardiology: 
Different types of physical activity offer varying protection against heart disease
https://www.sciencedaily.com/releases/2018/11/181116135957.htm

Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration
https://pubmed.ncbi.nlm.nih.gov/21812820/

TIMESTAMPS
0:00 - Getting to know Dr. Mike T. Nelson
6:16 -  How did Mike become so “well versed” in different modalities that he can
successfully coach athletes spanning physique to powerlifting/strength sport, to CrossFit and everything in between?
10:45 - Dr. Mike has been an early adopter of the “cardio for health” movement, in a sense. Has he always prioritized “cardio” or has it been a product of working with performance athletes?
17:17 - Concurrent training, General views on the interference effect and how to most productively manage? How better cardio can actually HELP lifting goals? 
23:45 - The benefits of adding cardio to strength training routines
32:59 - Programming for VO2 Max
43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)
51:00 - Breathing mechanics
1:00:09 - Using different breath tests (nasal exhale in my program versus the BOLT test?)
1:01:40 - How HRV plays into this mix of breathing and recovery
1:04:10 - Thoughts on some of the longevity experts’ (Attia, Inigo San Milan) views on using VO2 max and Zone 2 as a reference for CV health and mitochondrial function?

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’s time for the monthly Eat Train Prosper Instagram Q&A episode. This week is a monster ep with 27 questions answered. As always, thank you for the continued interest and questions submitted for this episode. These are some of our favorites to continue to do.

TIMESTAMPS
0:00 - Life/episode updates
9:35 - Any changes to blood work panels since THC cessation?
14:18 - Pick only 3 meals to eat for the rest of your life (like the 10 exercises question) but for overall health and hypertrophy? 
18:46 - Tips on training for maintenance of muscle? 
22:07 - How do you recommend training during Ramadan (fast from sunrise to sunset)
24:30 - How to figure out what “works for you”
27:44 - Tips for trouble sleeping in a deficit?
31:52 - Experience with exertion headaches? Any known workarounds?
34:30 - Thought experiment: If you could do only concentrics or eccentrics, which one and why?
36:23 - How close to failure do you start a meso for lengthened movements? Still think 4 RIR is good? 
41:19 - Is the Sissy leg press a good alternative when you don't have a hack squat?
42:49 - Relatively, how important are training blocks vs ongoing autoregulation of fatigue?
44:50 - Purpose of warm-up sets beyond lower injury risk? Can you lift heavier if more “warmed up”?
48:40 - Would Bryan ever consider going on TRT like Aaron? Why or why not?
50:44 - Do fertility concerns play a factor in potentially going the anabolic route?
52:53 - Could you finish Leadville 100 in your current form? If so, what time?
56:40 - What creates more damage… 3-sec pause lengthened or 1.25 reps?
58:40 - Go to lunch/dinner meals?
1:01:01 - If natty is “too hard” then why choose settling for anabolic physique competition? Isn’t there a little glory in doing the hard thing?
1:06:17 - Does bench angle matter for chest/anterior delts?
1:07:22 - How do you not eat 3 hours before bed with edibles? I get munchies and then can’t sleep hungry…
1:09:13 - Is there a point at which optimization is in conflict with toughness?
1:13:13 - Any updates on misogi 2024?
1:14:57 - When does Bryson start his bro split? (what’s the right time to start training?)
1:16:15 - How often do you guys Dexa?
1:19:37 - Has Aaron picked out the best seated calf raise machine for undefeated gym?
1:20:07 - Can easily get 250g protein and 50g fiber with no digestive issues. Is this a problem? (Female)
1:21:15 - How would you structure forearm 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

We have heard the statement, “There are no bad foods.” But there are, however, contextually poor uses of various foods. In this episode we will break down when certain foods can be more appropriate, and less appropriate, and how these pertain to your goals.

TIMESTAMPS
0:00 - Life/episode updates
16:05 - Understanding what your goal is can help you choose appropriate foods
20:43 - Potatoes are wonderful, however…
24:03 - Strawberries and  Watermelons
28:21 - Winter Squash (acorn, butternut, delicata, etc.)
32:00 - Bananas
32:45 - Rice and Rice based cereals
35:57 - Whole-grain pasta
39:05 - Fattier cuts of meat (ribeye, tri-tip, ribs) and ground beef
45:51 - Nuts (almonds, cashews, walnuts, brazil nuts)
51:14 - Nut butters 
52:29 - Milk (whole milk, greek yogurt full fat)
57:04 - Carrots

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 four of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, and Quads. In today’s episode we are covering Chest. We walk you through how we would approach program design for effectively training the chest based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/episode updates 
24:48 - What pushed Bryan and Aaron to work on their chests?
27:43 - Building a chest training session in a commercial gym
48:20 - Chest training in your garage gym / CF gym
55:29 - Dumbbell/bands only chest 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

If you could only do 10 exercises for the rest of your life, which would you choose? That is the question we have been tasked with answering today. What’s cool is we landed on many of the same exercises OR very slight variations based on our individual preferences. 10 exercises to stay as jacked as possible for as long as possible. Here we go!

TIMESTAMPS
0:00 - Life/episode updates 
23:39 - If you could only do 10 exercises for the rest of your life, what would you choose?
25:21 - The first exercise that Bryan and Aaron both agreed on
26:35 - Now, on to squats
29:50 - Hitting those hamstrings
34:45 - Movements for your chest
39:29 - Back training
44:57 - Another exercise to add
49:28 - The second exercise that Bryan and Aaron both agreed on 
51:34 - No argument on this one exercise
52:39 - Next, on to cable curls
56:56 - The final movement

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

Kicking off the first of many Q&A episodes of 2024. The episode is a bit longer than typical, filled with questions and contextual answers for you to apply into your own diet and training.

TIMESTAMPS
0:00 - Life/episode updates
14:48 - Upper push/pull day, does order matter? I.e., Chest/chest/chest then back/back/back, or better to do chest/back/chest/back etc…?
18:18 - What kind of ring is Aaron gonna buy Jenny?
19:28 - Ya’ll talked about resolutions at the beginning of 2023… do you have a recap on those?
22:10 - How much life stress can someone get away with and still make gains, and can we adapt to mental stress?
27:47 - Main drawbacks of THC on both body comp and performance?
30:26 - What’s the long-term plan with the THC? Glad you’re feeling better!
32:18 - How has the weed hiatus affected your training?
35:16 - How is Aaron picking equipment for the new gym? Criteria? I love equipment, lol
43:12 - How does peri-workout nutrition differ between lifting and cardio? Pre/post/intra?
49:50 - How would you structure a back day? Two exercises for lats and two for upper back?
51:18 - Heard a podcast with Dr. Stacy Sims about Z5 being better for women in menopause than Z2. Curious about your thoughts?
56:51 - What exercises would you do to target the lats, given the recent body of research?
59:27 - When does C-bum’s reign end?
1:02:25 - What are your thoughts on David Goggins, Jocko etc… and their fitness influence?
1:05:22 - What mobility should we be doing that’s not getting hit in your normal lifting routine?
1:09:51 - After the one-arm training, then the weed hiatus, what’s the next experiment?
1:11:37 - Best way to incorporate refeed days? How many more macros, timing, etc?
1:13:49 - Value in setting concrete goals for the year? E.g. bench “X” weight, or just do the best you can every single day?
1:16:58 - How did you get into the position you are in today as an online coach? Advice for someone?
1:21:35 - Tips on getting back into cardio/lifting after COVID? Stopped all exercise for 2 weeks
1:22:47 - How do you increase HRV?

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 cover Aaron’s year long periodization that resulted in his best physique ever. We dive into the calorie changes, at which intervals, how much food increased or decreased. What hiccups occurred, and what indirect impacts helped or hindered the results.

TIMESTAMPS
0:00 - Life/episode updates
12:07 - How it started
20:20 - The challenge of progressing in a surplus while traveling
26:11 - Eating enough to gain weight
34:15 - Getting into the diet
50:19 - What’s next?
58:55 - Thoughts on TRT Therapy

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

Kicking off 2024 with Part Three of the Eat Train Prosper “Design Series.'' In this episode we dive into programming for the quadriceps. In this design 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
14:04 - The beauty and simplicity of quads
16:58 - Three movements to add in a quad day
23:17 - How does the increased intensity and volume of the leg extension impact the second movement?
34:28 - Achieving good results with a leg press/hack squat
43:45 - The sh*t test set on the leg press
49:07 - On to the third movement
54:30 - Home gym and dumbbell only

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