Eat Train Prosper – Details, episodes & analysis

In episode 167, we discuss how to personalize training volume, covering key considerations like progression, training age, effort, and schedule demands. We emphasize the need to find the right balance between volume and effort, and the importance of individualizing volume for different muscle groups. We also highlight the impact of non-gym factors, such as time constraints and recovery capacity, on training volume. Our conversation provides practical insights and strategies for optimizing training volume based on individual needs and goals.

TIMESTAMPS
00:00 Introduction and Updates
18:08 Progression and Personalizing Training Volume
23:28 Training Age and Individual Muscle Imbalances
28:08 Effort and Reps in Reserve: Balancing Volume
30:56 Considering Non-Gym Mediated Factors
32:52 Finding the Right Balance: Personalizing Training Volume
37:36 Exercise Selection and Volume
45:54 Nutrition and Training Volume
48:29 Sleep and Recovery
53:36 Stress and Training Capacity
01:00:29 Subjective Markers: Pump, Soreness, and Fatigue
01:03:53 Episode Wrap Up

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

In ETP166, we dive into common discussions in evidence-based training. We cover training volume across different training ages, maintenance volume, training to failure, and rep performance. We also discuss how exercise selection impacts volume and why individual factors matter for muscle growth and maintenance. While failure isn’t always necessary for progress, it can help gauge effort and save time. We talk about how failure in earlier sets can impact the rest of the session and whether going to failure on the last set has inherent benefits. We wrap up with the uncertainty around failure's importance and practical training tips for yourself.

TIMESTAMPS
00:00 - Introduction and Updates
18:32 - Exploring Training Volume Throughout Training Age
29:20 - Understanding Maintenance Volume and its Variations
35:24 - The Impact of Training to Failure and Rep Performance
37:51 - The Role of Exercise Selection in Volume
45:09 - The Implications of Failure in Earlier Sets
55:40 - The Role of Failure in Muscle Protein Synthesis and Hypertrophy
01:06:18 - Practical Considerations in Training with Failure

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

Part five of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, Quads, and Chest. In today’s episode we are covering the Hamstrings. Bryan comprehensively walks us through how to best approach intelligent program design for effectively training the hamstrings based on three equipment availability tiers.

TIMESTAMPS
0:00 - Life/episode updates
21:18 - Introducing your hamstrings
26:24 - Commercial gym training
42:24 - Your options on a garage gym/CrossFit gym
56:30 - Training on dumbbell/bands-only program

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

What are the key factors to break past the intermediate lifter phase? It seems that many get stuck in the lifetime intermediate stage. So, how do you go from intermediate to advanced?

In today’s episode, we break down this very question. We approach this question from various aspects both inside and outside of training. In addition to providing our personal anecdotes which have helped us breakthrough that intermediate plateau. We also provide some of the pitfalls of why some never do.

Thanks for listening! ✌️


Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

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

This week on the podcast we get into some recent updates for Bryan’s end of systemic metabolic training as he shifts into a local metabolic phase. Aaron shares a (likely) final update on his lower back injury. Then the conversation shifts into our respective “Endgames.” The short, medium, and long term goals for our times spent in the fitness industry at large, and what we hope to provide back to a space that has given us both so much value in our lives.

Thanks for listening! ✌️


Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

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

This week on the Eat Train Prosper podcast: taking ownership of your own health. 

Bryan and Aaron go into some details of a recent set of labwork from Bryan. Aaron covers some interesting findings of Bryan’s Testosterone levels, and we explore potential reasonings as to why and why not this might matter. 

Aaron shares thoughts around why it’s important to take ownership of your own internal health and to get things looked at. We share our anecdotal findings of subjective positives of the recent Metabolic Training we are both currently performing. 

Then we wrap up with a discussion around some of the complicated reasonings as to why pulling conclusions from emerging research studies might be problematic and what could be a more appropriate path.

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

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

Today we have an episode featuring Jordan Lips. Jordan is an online fitness and nutrition coach who does a fantastic job at balancing the optimality with the practicality of situations. His Instagram exercise breakdown demonstrations are some of the best you’ll find on the gram. Today we dive into Jordan’s background, how he ended up in the coaching space, his advice on running group coaching programs at scale, big considerations to take when piecing together your home gym, and some nuance around quadriceps training (of course.) 

Thanks for listening! ✌️

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

Connect with Jordan Lips
Instagram: https://www.instagram.com/jordanlipsfitness
Website: https://jordanlipsfitness.com/
Podcast: https://podcasts.apple.com/us/podcast/where-optimal-meets-practical/id1518859017

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

We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility.

In coordination with the upcoming Evolved and Paragon training cycles that Bryan provides, we cover what you need to know about metabolic training, whether systemic or local. And how these might be incorporated into your training.

Bryan Updates:
1. Diet starting
2. Metabolic Cycle (discuss later in the episode)
3. Blood Work / DEXA
4. Mouth procedure
5. Nasal breathing
6. HRV questions/insights
*Random readings super low; scheduled readings super high
7. Interesting tidbit on Casein absorption speed (from SBS)

Aaron Updates:
1. Tweaked something in my back last Wednesday, haven’t trained since.
Oddly, the most painful thing is being seated
2. Had an opportunity to get paid to give a presentation to a team of nutrition coaches.
3. First time as a paid educator.

The correct URL for Beardsley's post: Original Question from 3 episodes ago: Do you consider adding a set for an exercise as a way to “increase stimulus?” Just add a few sets as needed over the course of a meso. Kind of like what Chris Beardsley put together in this infographic
https://www.instagram.com/p/CYtjD7hgZAJ/

Additional Q from an Instagram DM
I recently watched this video by Dr Mike called compound isolation sandwich training: https://youtu.be/UhLCTU_6iFY

The jist was to do a compound first, then isolation, and then another compound with more than one degree of freedom E.g. hack squat, leg extension, then barbell squat. He said that having more than one degree of freedom was important such that other muscles couldn't take over and reduce load to target muscles, in this example the extra degrees of freedom from the squat ensures the quads are still working hard whereas, on a leg press, the glutes may take over and do most of the work reducing quad stimulus.
 
I'm wondering though, that due to the instability of a movement with more degrees of freedom, it would be harder to push that exercise to failure safely and therefore that may be less stimulus than a more stable exercise.

This is a very nuanced question and I know they are both great approaches and will get good results. But I was curious about your thoughts, do you think one is superior and why? And learning a little more about degrees of freedom would be super interesting.


Thanks for listening!

Coaching with Aaron ⬇️
https://strakernutritionco.com/met

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

Following up on episode #60 (Prepping Your Summer Shredz) we have a long format conversation exploring the various lengths at which a calorie deficit might be most appropriate for you based on:

• The ambition of your goals
• Your current proximity to said goals
• The hierarchy of  importance of where this fits into your life
• Its potential impacts on others 
• How much your health stands to benefit from a deficit (or potential lack thereof)
• And a few special uses cases
  
  

If you’ve been enjoying the show and getting practical value out of it, we would appreciate a share with friends, colleagues or family. If you’d like to leave us an honest review/rating on Apple Podcasts or Spotify we would appreciate that as well.

Thanks for listening!

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

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

This week is our March edition of the Instagram Q&A format. This is a popular monthly episode format, so we will continue delivering these. If you ever want to get your question featured on the podcast please reach out to Bryan or Aaron directly on Instagram. This month's questions…

1. Do you think there is a rationale to limit the number of fats and/or carbohydrates per meal to a certain number?
2. Do you consider adding a set for an exercise as a way to “increase stimulus?”
3. What is the difference in stimulus between doing a rear delt pulldown (from high to low) versus a more horizontal line of pull?
4. Why is the swiss bar (football bar) better for pectoral development?
5. When cutting and trying to keep muscle, is it better to cut food or add cardio?
6. What is your warm-up routine?
7. Carb cycling approach for bodybuilding prep? Useful or necessary?
8. If you start adjusting and tracking macros on your own with success, when would a coach be worth it? 
9. If doing upper body, like bench press, should glutes be engaged?
10. How to convince someone to start resistance training?
11. Best splits for lifters who also do martial arts?
12. How to break up with clients?
13. Is gaining 2 lbs in a month after switching away from paleo too much if the goal is hypertrophy?

Let's dive into it!


Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

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

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