Eat Train Prosper podcast

#Fitness #Nutrition #Aaron Straker And Bryan Boorstein #Resistance Training #Sports Nutrition #Hypertrophy #Strength Training #Objective Eating #Bodybuilding

46:55

The War and Treaty’s Michael and Tanya Trotter grew up in Cleveland, Ohio, and Washington, DC, respectively, but both have family roots in the South. They also grew up in the musical traditions of their churches – Tanya in the Black Baptist Church and Michael in the Seventh Day Adventist Church – where they learned the power of song to move people. After becoming a father at a very young age, Michael eventually joined the armed forces and served in Iraq and Germany, where he took up songwriting as a way of dealing with his experiences there. Meanwhile Tanya embarked on a singing and acting career after a breakthrough appearance in Sister Act 2 alongside Whoopi Goldberg and Lauryn Hill. Now, after a long and sometimes traumatic journey, Michael and Tanya are married, touring, winning all sorts of awards, and set to release their fifth album together, and their fourth as The War and Treaty. Sid talks to Michael and Tanya about the new record, Plus One , as well as their collaboration with Miranda Lambert, what it was like to record at FAME studios in Muscle Shoals, and how they’re blending country, soul, gospel, and R&B. Learn more about your ad choices. Visit podcastchoices.com/adchoices…

Eat Train Prosper explicit

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Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.

185 episodes

Eat Train Prosper

Eat Train Prosper explicit

updated il y a environ 2 jours

maison des série•Feed

185 episodes

#Fitness #Nutrition #Aaron Straker And Bryan Boorstein #Resistance Training #Sports Nutrition #Hypertrophy #Strength Training #Objective Eating #Bodybuilding

Tous les épisodes

Eat Train Prosper

1
February 2025 Instagram Q&A | ETP#183 1:15:37

il y a environ 2 jours1:15:37

1:15:37

00:00:23 Who was the better CrossFitter? Bryan or Aaron? 00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age? 00:05:12 What’s your average maintenance diet look like? Can you walk through a typical grocery haul for a week. 00:11:32 What do you think about RFK? 00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein? 00:18:26 Aaron mentioned using the RP hypertrophy app. Any update? 00:20:42 What are differences between Paragon 5D physique and how a pro bodybuilder would train? No desire to stand on stage, but wanna optimize muscle mass. 00:26:12 Is behind the back cable lateral raise more anterior delt and the Y-Raise is more rear delt? 00:28:11 When training 4x/week, would you expect a difference in results from an UL split (each muscle 2x/week) versus a rotating PPL split if weekly volumes are equated? 00:32:37 I’ve been listening to your pod for awhile, and finally starting my first official bulk in 10 years lifting at the same BW. Four months in, and I got stretch marks on my chest. 00:33:29 Opinion on Rucking for Zone 2 if an outdoor activity is desired but I don’t want to run? 00:34:52 What are your thoughts on flywheel training for hypertrophy? 00:36:09 What are some good general fitness milestones to test progress? 00:39:40 For Aaron. Give us a FULL update on your training and how you’re feeling and growing. You wanting more? Have your goals/dreams changed? YOU LITERALLY LOOK LIKE AN ACTION FIGURE! 00:46:26 I’m lifting 5x per week and running 3x per week preparing for this half marathon. Do you think it’s possible to gain muscle during this period? 00:49:24 If you wanted to have higher calories on training days, how low would you go on the low days? 00:52:51 What is the most common question that you find yourself answering with clients? 00:54:43 Should natty lifters train differently than enhanced? 00:56:59 For building muscle do you think it’s as optimal training in the mornings as in the afternoon or evening? 00:58:54 When lifting is your grip meant to be comfortable or as hard as possible? 01:00:24 Minimum recommendations for fruits/vegetables per meal/day if trying to reduce food volume? 01:02:57 How to design a chest specialization phase? 01:04:07 Potential reasons for high SHBG? 01:06:48 Cardio and lifting. Can they be done on the same day? 01:09:07 If Bryan was training for max hypertrophy, could he get better results in a commercial gym? 01:10:30 In a deficit, if you are not expecting to gain muscle and the goal is to maintain, should you modify training to be lower volume and/or lower frequency? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Bridging Mental Health & Fitness | ETP#182 57:05

il y a environ 9 jours57:05

57:05

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants. Timestamps: 00:00 Episode Introduction and Updates 12:26 Personal Experiences with Movement and Mental Health 21:05 The Connection Between Movement and Mental Well-being 27:36 The Efficacy of Movement in Mental Health 30:40 Evolutionary Perspectives on Daily Movement 34:45 Daily Movement as a Lifestyle Requirement 39:48 The Psychological Impact of Exercise 45:00 Dopamine and the Reward System in Exercise 55:18 Cognitive Benefits of Exercise 56:58 Conclusion and Future Discussions Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Cheat Meals vs Free Meals | ETP#181 1:02:42

il y a environ 23 jours1:02:42

1:02:42

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies. Timestamps: 00:00 Intro & Personal Updates 10:39 Defining Cheat Meals and Free Meals 15:55 Nutritional Periodization: Maintenance Phase 27:30 Nutritional Periodization: Build Phase 31:46 Navigating Food Choices in a Caloric Surplus 38:23 Nutritional Periodization: Deficit Phase 48:42 Balancing Exercise and Nutrition 57:03 Final Note On Timing Meals Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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January 2025 Instagram Q&A | ETP#180 1:03:47

il y a 4 weeks1:03:47

1:03:47

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes. Timestamps: 00:00 - Intro / Personal Updates 07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side? 14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do. 20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas? 26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards? 31:50 - Can I mix protein powder and creatine in the same shake? 33:09 - Ways to achieve fat loss with insulin resistance? 39:53 - If your goal is to get as muscular as possible, what would your split be? 47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much? 50:26 - Frequency for arm training? 55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine? 57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Mind Pump and The Big 5 | ETP#179 1:03:24

il y a 5 weeks1:03:24

1:03:24

In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it. The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether traditional barbell movements are always the best choice. Ultimately, it’s all about individual variables—training evolves, and sometimes stepping outside the ‘big five’ is exactly what you need to keep progressing. Timestamps: 00:00 Introduction to the Big Five and Mind Pump 04:56 Personal Updates and Injuries 09:39 Building the Undefeated Gym 14:38 Reflections on Work and Productivity 20:53 Discussion on the Big Five and Strength Standards 31:53 Choosing the Right Equipment for Training 34:16 The Barbell Bench Press: Pros and Cons 36:32 Deadlifts: Balancing Fatigue and Hypertrophy 38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy 44:25 The Barbell Back Squat: A Hypertrophy Powerhouse? 49:29 Rowing Movements: Finding the Right Approach 56:14 The Big Five: When to Move Beyond Them Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Resolutions, 75-Hard, Making Lasting Change | ETP#178 1:01:57

il y a 7 weeks1:01:57

1:01:57

In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior. We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological stuff like the sunk cost bias all make an appearance. We cover the positives of a high-energy lifestyle, why moving around after meals matters, and how to handle social situations without losing ground on your health goals. Timestamps: 00:00 - New Year Reflections and Updates 11:14 - The 75 Hard Challenge: Pros and Cons 22:15 - Successful Change: Identity and Social Circles 26:19 - Habit Formation and Environmental Influence 32:53 - Controlling Your Environment for Healthier Choices 34:35 - The Challenge of Ultra-Processed Foods 36:36 - Understanding Sunken Cost Bias in Eating 38:56 - The Importance of Structure in Eating Habits 41:38 - High Energy Flux Lifestyle Explained 46:41 - Post-Meal Movement and Its Benefits 52:43 - Navigating Social Situations with New Goals 59:36 - Being Your New Self Around Friends and Family Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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December 2024 Instagram Q&A | ETP#177 1:19:14

il y a 10 weeks1:19:14

1:19:14

The final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who’ve supported our ETP project for 4 YEARS NOW. Crazy. Timestamps: 00:00 Introduction and Year-End Reflections 00:04:53 How much do you have to force progress and how much of it comes naturally? 00:09:42 How do you assess different weights on cable machines when traveling to different gyms for managing progressive overload? 00:12:20 What muscle group is the most painful to train? For me gotta be abs 00:14:50 Long Q about training same movements session to session or having an A session and a B session for a given muscle group. 00:16:51 What would be the best option for a pre-workout meal if I train as soon as I wake up at 5 AM? 00:19:58 How to start comeback from an 8-week layoff due to injury. How you’d recommend approaching getting back into again? 00:24:42 Favorite steps tracker? 00:27:57 Better to lose fat (10+ lbs) then gain muscle, or vice versa? 00:28:35 Have you tried keeping a straight face during a hard set? 00:30:31 My maintenance kcals seem low for size+activity. How would you address or try to increase? 00:32:48 What is your current opinion on whether you need a surplus to optimize muscle gain? 00:35:58 Ever dealt with an overweight client that was not an experienced lifter? How to handle? 00:38:40 Update on the chest press machine you bought? / we’re all the converging machines sold out? 00:43:53 I was wondering if arthritis is another reason for aches, how to tell, and is it common in the weight lifting community? 00:49:09 Do you think there are benefits of Oly lifts for genpop? 00:51:04 Is it better to use a BB for hip thrusts movements or are there good machines to use? 00:54:09 Favorite 45-degree hyper for a home gym? 00:57:03 Any thoughts on how AI will transform the health and fitness industry? 00:59:38 What are you most looking forward to in 2025? 01:01:17 Are farmers Carry’s important to add into training? 01:02:42 Tips to get back on track after two weeks of zero training and unhealthy eating? 01:05:35 Progressing easier w/ low volume - think it’s likely more growth or just less fatigue? 01:07:43 What do you think would be more effective….10 sets/wk at 2-3 RIR or 5 sets to failure and beyond? 01:09:24 Wearable tech. Do you currently use any? Thoughts on sleep technology like the eight sleep? 01:12:59 Can there be unintended consequences from the use of lifting straps? 01:15:04 Just curious if you are still being coached? By Jackson? 01:16:54 When is Undefeated opening?! Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Identifying Your Goal and Achieving it | ETP#176 1:02:04

il y a 11 weeks1:02:04

1:02:04

In this episode, we talk about the importance of identifying your underlying fitness or body composition goals, especially as the new year approaches. We explore common falsehoods promoted in the fitness industry, the challenges of navigating between bulking and cutting, and the significance of understanding your goals. The conversation emphasizes the need for structured approaches to goal setting and the psychological aspects of embarking on your journey. Timestamps: 00:00:00 Introduction to Goal Setting 00:01:15 Aaron and Bryan Personal Updates 00:16:30 Understanding Goals and Misconceptions 00:30:16 Navigating the Build and Cut Cycle 00:34:26 Understanding Weight Loss Dynamics 00:41:23 The Balance of Strength and Hypertrophy Goals 00:50:46 Navigating Hybrid Athlete Training 01:01:11 Embracing Discomfort for Long-Term Gains Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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November 2024 Instagram Q&A | ETP#175 1:15:30

il y a 14 weeks1:15:30

1:15:30

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes. Timestamps: 00:00:29 Long question on soreness session to session and how to manipulate training. 00:04:51 Heart Rate Recovery is all the rage these days. How do you go about assessing this for yourself? I find it makes a huge difference in the HRR score depending on whether you move around or drink anything immediately after? 00:09:40 The abbreviated training is peaking my interest. Do you really believe this will work for most people with such low volumes? Does it change depending on your training age? 00:16:43 Back-off sets: What purpose do they serve, and when to use them? 00:22:21 Without getting too political, can you elaborate on your intention in posting the Adrian Chavez piece on chemicals in our food and environment? 00:30:10 What do you guys each usually do for your calf training / for clients? 00:35:28 What are your thoughts on deli meats or “smoked salmon.” Possibly carcinogenic? 00:39:32 What’s the biggest thing each of you have changed your mind on in the last 12 months? 00:42:47 Are you still on your hiatus from Cannabis? How is that going? 00:47:15 What is the best piece of home gym equipment for Zone 2? 00:52:52 Long question on finding and maintaining “maintenance” calories. 01:00:03 Do you train differently based on aches? My knees have recently started hurting. 01:06:37 If you had minimal equipment options for your home gym, what exercises/equipment would you choose for the back? Building a home gym without much money. 01:11:40 Is muscle memory the same if muscle is lost through an eating disorder? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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The Truth About Effort | ETP#174 1:06:36

il y a 15 weeks1:06:36

1:06:36

In this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you . Timestamps: 00:00 Welcome Back and Personal Updates 02:51 Reflections on Family and Loss 05:46 Gym Experiences and Training Challenges 12:03 The Impact of Equipment on Training 14:54 Overselling Simplicity in Fitness 19:49 Effort vs. Volume in Training 25:54 Abbreviated Training and Personal Reflections 29:44 The Consistency of Training Approaches 36:39 The Importance of Progressive Overload 43:30 Navigating the Noise in Fitness 49:50 Understanding Volume and Frequency in Training 55:14 Morning Routines and Personal Reflections Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Passion to Profession: Becoming a Coach | ETP#173 1:07:49

il y a 17 weeks1:07:49

1:07:49

In episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far. Timestamps: 00:00:00 - Introduction and Updates 00:12:33 - The Idea of Becoming a Coach 00:24:55 - Getting the ball rolling 00:36:20 - The Do or Die Moments 00:47:08 - Defining Success 00:55:27 - Notable Peaks or Accomplishments Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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October 2024 Q&A | ETP#172 1:23:31

il y a 18 weeks1:23:31

1:23:31

It’s time for the Monthly Instagram Q&A. October 2024 edition. Notable questions our opinion on the volume and frequency recommendations, whether additional cardiovascular work can be beneficial to hypertrophy, and how to provide nutrition coaching for an entire 30 athlete football team. As always, a big thank you to the ETP community for providing us help on these episodes. TIMESTAMPS: 00:00:36 - I haven’t been able to gain strength in a long time. Been training for 15 years. If I want to keep getting Hypertrophy, is my only option to go bonkers on volume? 00:11:06 - Opinion on Chris b and Paul C vol & frequency recommendations. For example, a 4 day UL split in 7-day period vs PPL over say a 10 day period. Assume that 4 days was the most you could do in a normal week. 00:17:10 - How did you get into biking? I never learned how to ride growing up but just taught myself and am ready to start getting competitive! 00:24:13 - What’s better…. Overshooting or undershooting RPE? 00:28:12 - Is the periodization model from N1 applicable for competitive Bodybuilders? 00:33:25 - What is Strakers plan to increase fertility for starting a family next year (or year after?) 00:35:55 - How do you think your training will change in your 60’s and 70’s? 00:41:33 - How to best ensure progress when you are using two different gyms with different types of equipment? 00:44:40 - How to handle machines/benches being taken at commercial gym and exercise sequencing? Substitute, change exercise order, or wait it out? 00:48:55 - What is a minimum and ideal amount of dietary fat to aim for? 00:52:23 - When trying for fat loss, is it important to track 3 macros? I know some coaches only track protein and calories? 00:56:07 - How to balance food diversity while also loving my same meals throughout the week? 00:57:33 - How to target erectors under load with progressive overload? 01:01:22 - Best meal 1-2 hours before cardio? Bryan’s and Aaron’s choice. 01:03:36 - Do you think improving cardiovascular health will help with hypertrophy? https://pubmed.ncbi.nlm.nih.gov/23912805/ 01:07:10 - Are you guys taking on 1 on 1 clients? 01:08:46 - Hobbies outside of lifting? 01:10:46 - How would you design a program to achieve a Toes to Bar? 01:12:41 - How would you manage the nutrition of a full football team 35 players that really knows nothing about nutrition? There’s a huge room for improvement but how would you install this to this large team roster? Any ideas will be welcomed. 01:18:02 - Thoughts on more aggressive deficits? Get “in and out” mentality versus being more conservative? Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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365 Days to Your Best Physique | ETP#171 59:50

il y a 19 weeks59:50

59:50

In episode 171, we propose the idea of spending an entire year dedicated to building your best physique possible (thus far.) We talk about intelligently structuring your training and nutrition phases, from building muscle to calorie deficits, and share some personal and professional anecdotes along the way. We cover key topics like dieting, maintenance, and setting realistic timelines for hitting these big physique goals. Additionally, we talk about the mental side of things, avoiding common planning pitfalls, and touch on smelling the roses a bit to really enjoy the results of all your hard work. TIMESTAMPS: 00:00 Introduction and Updates 13:44 Theoretical Approaches to Outlining Your Year 17:27 Orchestrating the Build 28:07 Transitioning to the Caloric Deficit 29:53 Realistic Dieting Timelines 44:36 Making Maintenance Practical 51:04 Pausing to Enjoy the Fruits of Your Labor 54:59 Bonus - Calorie Cycling Thought Experiment Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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Recovery Strategies + Motivation | ETP#170 1:08:44

il y a 21 weeks1:08:44

1:08:44

In episode 170, we chat about the connection between recovery and motivation in training. We provide updates on how our training is going, talk about different ways to measure recovery, and share some tips on using recovery tools. We highlight the importance of knowing your own stress triggers, the role of a positive mindset, and using methods like physical therapies and active recovery sessions. We wrap up by talking about how relaxation and how even laughter can play a positive role in keeping you motivated to train. Timestamps 00:00 Introduction and Updates 15:47 Exploring Recovery Metrics 38:53 Subjective Factors in Recovery 51:02 Physical Therapy and Recovery Tools 51:50 Active Recovery Techniques 58:29 The Role of Relaxation in Recovery 01:04:45 Concluding Thoughts Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for 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…

Eat Train Prosper

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September 2024 Instagram Q&A | ETP#169 1:22:57

il y a 23 weeks1:22:57