Eat Train Prosper

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 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

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 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

In part eight of this series, we wrap up our Training series with a focus on abs and calves. We discuss different movement patterns for abs, like flexion and rotation, we emphasize using full range of motion - just like any other movement pattern. We also cover training our preferred frequency, volumes, and share our favorite exercises. Then we dive into preferred methods for programming calves, stressing proper exercise selection and the benefits of stretch-mediated hypertrophy for calves. TIMESTAMPS 00:00 Introduction and Personal Updates 18:29 Training Abs: Beyond Flexion 25:41 Frequency, Volume, and Intensity of Ab Training 27:33 Genetics and Training History in Abs Development 37:14 Effective Programming and Exercise Selection for Abs 41:00 The Benefits of Stretch-Mediated Hypertrophy for Calves 45:05 Optimizing Calf Training with Heavy Loads and Partial Reps 51:01 Frequency and Programming Recommendations for Abs and Calves 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

In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content! 00:00 Introduction and Updates 09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why? 11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets for triceps, should 6 sets be focused for the long head and 6 for the short head? 14:35 I’ve been in a deficit for more than 12 weeks. I went from 118 lbs to 111 lbs. I am pretty lean but missed my period last month and this month. Do you think it has to do with how lean I am? 17:41 I’m in a build phase and I play a sport on the side. The sport finishes soon, so I will only be training in the gym moving forward. Should I drop my calories to make up for the fewer calories burned due to the sport being finished? 19:58 Thoughts on intra-week calorie cycling? 22:47 Do you intentionally add fats to meals - what are the go to and quantities (grams)? 25:00 How long is too long to be in a cut? (calorie deficit) 28:45 Is the KAS Glute Bridge better for upper glutes or stick with full ROM? 30:58 Do you think since Cortisol is highest in the morning that it is easiest to train at that time? 34:11 Go to foods to order when eating out traveling? Breakfast, lunch, etc at a cafe/restaurant? 38:40 What’s a great/clean whey protein powder? 41:34 Why does it seem some muscles don’t respond to the repeated bout effect and constantly get sore? 44:35 How to estimate optimal volume (sets/week) for an individual? 47:34 How to approach when someone needs coaching but doesn’t want coaching? Is this possible? 51:04 Do you ever NOT want to travel because it throws off your fitness routine? 55:35 Feel like I lose tension when pausing at the bottom of the hack/pendulum? 58:33 Do more plates = more dates? 59:52 Thoughts on the Layne/Israetel approach that cold plunge blunts hypertrophy? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/ https://pubmed.ncbi.nlm.nih.gov/31513450/ 01:01:04 Max total sets per session? (Not per muscle group). 01:05:10 What’s your favorite part of your job and least favorite? 01:07:59 How do you guys track partial reps in your training log or app? 01:09:25 I have so much trouble staying in zone 2. Advice? 01:12:12 Thoughts on digestive enzymes? Bio-optimizers? 01:14:38 How many days of training in a row is optimal? 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

In this episode, we dive deep into the discussion of what it takes to get very lean. We'll cover essential considerations like your starting point, personal value system, and indirect factors impacting your progress. We'll also talk about some of the tradeoffs and expectations you may face in your journey to achieve a very lean physique. TIMESTAMPS 0:00 - Life/episode updates 15:30 - Defining “Very Lean” 19:25 - Things you should consider 30:03 - Looking at some trade offs 50:54 - What you may expect 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

This week on the podcast we have Kyle Baxter. “Bax” is a physio by trade but with some unconventional approaches to his work which is why we wanted to bring him on. I can almost guarantee you will hear some refreshing perspectives on common lifting injuries and what you can do to reduce the likelihood of these issues presenting themselves in your future. TIMESTAMPS 0:00 - Life/episode updates 7:35 - Getting to know Kyle Baxter 13:20 - Training Optimal vs. Training Hard 24:31 - Foot pressure and lower back or hip hinge issues. 41:48 - Breathing and rib cage for shoulder issues (Rib cage movement discussion in general) 54:56 - Performing leg extensions unilaterally for a better stimulus? 1:00:30 - How about unilateral hamstring curls? You can find more from Kyle Baxter on his Instagram: https://www.instagram.com/coachbaxter/ 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

This week on Episode 162 we discuss what types of injuries and limitations we’ve personally dealt with over the years and how we’ve worked through them or around them. TIMESTAMPS 0:00 - Life/episode updates 19:52 - Disclaimer: WE ARE NOT DOCTORS 26:50 - Knees/Quads 39:02 - Feet/Ankles 44:47 - Hamstrings 48:59 - Low Back/SI/QL 57:21 - Elbows 1:08:05 - Wrists 1:13:14 - Shoulders/Chest 1:20:44 - Upper Back 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

We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening! TIMESTAMPS 0:00 - Life/episode updates 14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)? 18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP Fitness Ares 2.0) 25:50 - Can you look at someone and determine if their physique is genetics vs hard work? 33:17 - Is OHP/Chins superset going to limit strength due to long head triceps fatigue? 36:23 - Looking to hire a coach for cardio. Know I need to do it for health/longevity, but not doing it. I walk 12-15k steps a day and lift 4x/week. Cardio is solely about health. Do you have any thoughts, or advice on coaches? 41:07 - What’s the next experiment? 43:00 - A lot of talk now about Full Body and Upper/Lower splits being optimal if done properly (not necessarily volume equated). Paul Carter, Jake Doleschal, and Borge Fagerli being the most vocal. The idea seems to be something like 2 sets 3 times per week or 3 sets 2 times per week is much more effective than 6 sets once per week because of fatigue management and drop in effectiveness of each set during a given session. What are your thoughts on this? 52:37 - If going from training to failure to 2-3 RIR, how much volume to add to equate? 56:58 - Can magnesium combined with sugar (say like chocolate) cause lucid dreams resulting in poor sleep? I've noticed if I have the both together my dreams get really wild. 59:10 - Do you follow a specific protocol when clients in a deficit hit a plateau? I.e lower calories first or increase steps / cardio? Thanks! 1:04:54 - How much growth do you think you’d be leaving on the table by doing myo-reps on all movements for time efficiency? (Obviously not ideal for big compounds, but curious what you think that trade off would be in practice.) 1:07:19 - And relating to that, what would you consider would be an equal stimulus for straight sets vs myo-reps? For example, do you think 1 main/activation set with 2 mini sets would be similar in terms of stimulus compared to 2 straight sets, assuming the same proximity to failure on each set? 1:11:49 - On a lat cable pulldown with one arm, how important is it for both legs to be on the same side of the bench? 1:13:52 - All of a sudden my forearms hurt when doing any type of bicep curl. 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

In part seven of our Training Series, we are covering the Biceps. Bryan covers some of the anatomy associated with bicep training. Then we provide our top exercise picks and our reasons for effective training of the short and long heads of the biceps. Then we break this down into our three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only. Timestamps 0:00 - Life/episode updates 24:08 - Training your biceps 28:52 - Commercial gym training 59:24 - Garage gym/CrossFit gym 1:08:33 - Training on dumbbell/bands-only program 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

Part six of our series of episodes named the “Design Series.” So far we have covered the Upper Back, Lats, Shoulders, Quads, Chest, and Hamstrings. Today we are talking Triceps! Bryan guides us through best approaching program design for effectively training the medial, lateral, and long heads of the triceps broken down from three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only. TIMESTAMPS 0:00 - Life/episode updates 24:39 - Diving into triceps training 33:01 - Routines that you can do in commercial gym training 47:04 - Garage gym/CrossFit gym training 1:00:18 - Options on dumbbell/bands-only program 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

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 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

Episode 156 is our monthly Instagram Q&A episode for May 2024. As always, this is one of our favorite episodes we get to do. And we encourage listeners to submit contextual questions so that we can help you get the most out of your personal eating and training endeavors. Catch you next month! TIMESTAMPS 0:00 - Life/episode updates 12:24 - Tips for stubborn chest fat loss? 14:37 - 1 and ¼ reps are more TUT, but is it worth the sacrifice in load for hypertrophy? 16:20 - In regards to the Pulldown and people with long arms…Bring the bar to touch chest on pulldowns is failure? I feel like I can get more stimulus going heavier but only coming to the chin. 19:58 - How would you program for a small group of 4 people for 45-50 min strength session? 23:41 - What are the actual differences between men and women for training and nutrition? 28:42 - I think I’m addicted to exercise. Definitely dependent. Is there a point where it’s unhealthy? 35:38 - Thoughts on high reps (like 20+) when prioritizing leg growth? 39:29 - Pros/cons of “smart coaching apps” (macrofactor, carbon etc…) as compared to working with a real coach? 43:13 - How to prevent muscle loss during a cut? 45:48 - How would you handle a client that struggles with binge eating? 48:42 - Recommendations for intra-workout nutrition? 52:44 - Will be entering a gain season soon but want to follow a hybrid program (Alec Blenis). How much slower should I expect my progress to be when compared to a traditional hypertrophy program? 55:28 - How stable can a lift be before stability becomes a limiting factor? Like for split squats and db presses? 58:53 - Strength training for a golfer? 59:38 - Possible to increase your metabolism? Or just BS? 1:03:05 - E2 is on the low end, lifestyle and sleep and body fat is in check. 1:05:11 - Suggestions for boosting Free Testosterone? SHBG is not high, and Total Testosterone is 600 ng/dL 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

Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_story TIMESTAMPS 0:00 - Life/episode updates 7:33 - Bryan’s new Instagram page: @a_lifters_life_story 19:22 - Aaron’s plan on competing in men's physique in the NPC IFBB 41:22 - Training for bike season 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

In Episode 154 we discuss choosing the right reverse dieting strategy and the pros and cons associated with each. Reverse dieting involves gradually increasing calorie intake after a period of dieting to find a new maintenance level. We explore two strategies: the hard and fast approach, where calories are increased immediately, and the incremental and slower approach, where calories are increased gradually over time. We cover the psychological and physiological factors to consider when choosing a reverse dieting strategy, as well as the impact on training. This episode provides a comprehensive overview of reverse dieting and offers insights for dieters looking to transition out of a dieting phase in the best way for themselves. TIMESTAMPS 0:00 - Life/episode updates 27:33 - The concept of the reverse diet 30:45 - Strategy One: Hard and Fast 31:37 - Strategy Two: Incremental and Slow(er) 34:54 - Advantages of Strategy One 37:54 - Potential drawbacks of Strategy One 45:53 - Pros and Cons of Strategy Two 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

Once again it is time for our (mostly) monthly Instagram Q&A episode. This week we have 25 questions that we answer. These episodes are always a favorite of ours to record so a big thank you to all the listeners who submitted questions. TIMESTAMPS 0:00 - Life/Episode updates 11:27 - If moving to hypertrophy / machine focused can that negatively affect other activity areas such as hiking, biking, etc? 13:51 - With all the volume studies lately and so much per session volume, are we ready to throw junk volume out?... 17:26 - When returning to an exercise after months away, does NOT starting at the same weight/reps as prior indicate that no progress has been made? 20:18 - How long to stick with a movement? Until plateau? 23:53 - Does Creatine really show benefits maintaining LBM while cutting or is it all marketing hype? 25:04 - Are alternating limb movements underrated?... 30:04 - Can you elaborate on the Omega 3 index being tied to longevity? https://www.lifeextension.com/magazine/2022/3/omega-3-levels-healthy-years (Framingham Heart Study) 34:41 - Updates on your Tongkat experiment? 36:06 - As an intermediate, can you still add muscle eating at maintenance or is a bulk required at some point? ... 42:28 - Is it ok to rotate movements... 44:20 - Cardio destroys muscle? 47:04 - Tips for improvements in digestion? 48:08 - Top fallacies/lessons you learned about starting a business? (see Episode 142 at 1:16:00 mark (question on business lessons/growth)) 49:31 - If you were going to rewrite the T-nation article on strength standards for beginner to advanced... https://forums.t-nation.com/t/strength-standards-are-you-strong/284633 53:10 - If you can’t secure yourself down for movements like pulldowns/rows in a home gym or DIY at a Globo gym... 54:09 - How to know when to give another macro increase in a growth phase? 55:39 - Do you think metabolic adaptation occurs faster with a larger deficit? 57:02 - At what point does all the optimization stuff get in the way of just being tough?.... 1:01:39 - Daily Supplements for a natty (see Episode 148) 1:01:56 - It feels like Rhonda Patrick is gaining a lot of steam in the space. Thoughts? https://www.emedevents.com/speaker-profile/rhonda-patrick 1:05:31 - Better to have a second home in San Diego or Costa Rica? 1:07:53 - Hurt my back and could only train arms 4x/week. Now how do I train to keep the gains? 1:09:59 - Would it be ideal to train 7x a week given no recovery issues? 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

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can! TIMESTAMPS 0:00 - Nearly 20 years have passed since you released “A Guide to Flexible Dieting.” How do you feel about its impacts on the diet and fat loss approach since? 3:29 - How people went to the extreme 20:09 - Understanding maintenance 36:51 - Individual variability and challenges Find More from Lyle McDonald: https://bodyrecomposition.com/ 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

This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can! TIMESTAMPS 0:00 - Getting to know Lyle McDonald 1:37 - The Interplay of failure and volume 14:55 - Bryan’s question 27:03 - Disassociating to numbers 36:55 - Biomechanically correct movements 41:53 - Lengthened movements / short movements Find More from Lyle McDonald: https://bodyrecomposition.com/ 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

Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modality. Bryan’s Referral for N1 Events and Courses: https://n1.education/n1-events/ref/boorstein TIMESTAMPS 0:00 - Life/Episode updates 9:53 - N1 Hypertrophy camp 17:20 - First day partials test - FR+partials vs 1&¼ reps vs partials only across 3 diff movements (DB Bench, Cable Pulldown, Prime “lengthened” pulldown) 27:13 - Discussion around same muscle group supersets, and impact of stability 32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack 41:10 - Arm test with 90 sec rest versus 2 min rest (and impact of R to L) 45:33 - Examples of increasing density that we used with SUPER DUPER Sets (antagonistic, non competing,and same muscle group) 49:58 - The big takeaway from all these tests 53:30 - Bryan’s Spring Training program 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

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 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

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 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