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. TIMESTAMPS0:00 - Life/Episode updates11:27 - 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/28463353:10 - 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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!TIMESTAMPS0:00 - 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 extreme20:09 - Understanding maintenance36:51 - Individual variability and challengesFind 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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!TIMESTAMPS0:00 - Getting to know Lyle McDonald1:37 - The Interplay of failure and volume 14:55 - Bryan’s question27:03 - Disassociating to numbers36:55 - Biomechanically correct movements41:53 - Lengthened movements / short movementsFind 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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/boorsteinTIMESTAMPS0:00 - Life/Episode updates9:53 - N1 Hypertrophy camp17:20 - 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 stability32:22 - Leg/Quad test: Alternating Leg Ext to hack versus leg extension THEN hack41:10 - 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 tests53:30 - 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates16:28 - Starting with Hypertrophy34:58 - Moving on to Strength & Strength Endurance43:25 - Lastly, MetabolicCoaching 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates  17:16 - Episode overview21:09 - The first thing that Bryan does in the morning29:44 - Aaron’s morning supplements33:10 - The Omega-3 Index39:58 - 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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/drmiketnelsonEpisode Research References:American College of Cardiology: Different types of physical activity offer varying protection against heart diseasehttps://www.sciencedaily.com/releases/2018/11/181116135957.htmAdaptations to aerobic interval training: interactive effects of exercise intensity and total work durationhttps://pubmed.ncbi.nlm.nih.gov/21812820/TIMESTAMPS0:00 - Getting to know Dr. Mike T. Nelson6:16 -  How did Mike become so “well versed” in different modalities that he cansuccessfully 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 routines32:59 - Programming for VO2 Max43:28 - Mjolnir Intervals (a perfect blend of various time domains for VO2?)51:00 - Breathing mechanics1:00:09 - 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 recovery1:04:10 - 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? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates9:35 - 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? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates16:05 - Understanding what your goal is can help you choose appropriate foods20:43 - Potatoes are wonderful, however…24:03 - Strawberries and  Watermelons28:21 - Winter Squash (acorn, butternut, delicata, etc.)32:00 - Bananas32:45 - Rice and Rice based cereals35:57 - Whole-grain pasta39:05 - Fattier cuts of meat (ribeye, tri-tip, ribs) and ground beef45:51 - Nuts (almonds, cashews, walnuts, brazil nuts)51:14 - Nut butters 52:29 - Milk (whole milk, greek yogurt full fat)57:04 - Carrots 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - 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 gym48:20 - Chest training in your garage gym / CF gym55:29 - Dumbbell/bands only chest training 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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!TIMESTAMPS0:00 - 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 on26:35 - Now, on to squats29:50 - Hitting those hamstrings34:45 - Movements for your chest39:29 - Back training44:57 - Another exercise to add49:28 - The second exercise that Bryan and Aaron both agreed on 51:34 - No argument on this one exercise52:39 - Next, on to cable curls56:56 - The final movement 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates14:48 - 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, lol43:12 - 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 weeks1:22:47 - How do you increase HRV? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates12:07 - How it started20:20 - The challenge of progressing in a surplus while traveling26:11 - Eating enough to gain weight34:15 - Getting into the diet50:19 - What’s next?58:55 - Thoughts on TRT Therapy 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | 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.TIMESTAMPS0:00 - Life/episode updates14:04 - The beauty and simplicity of quads16:58 - Three movements to add in a quad day23:17 - 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 squat43:45 - The sh*t test set on the leg press49:07 - On to the third movement54:30 - Home gym and dumbbell only 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January.TIMESTAMPS0:00 - Life/Episode Updates15:06 - How much does running truly inhibit muscle gains? 18:35 - The hard part is “getting started” back into Cardio again? Howwww???22:18 - What’s more important: Absolute Mechanical tension or SFR?27:43 - When training Zone 2, how quickly should you get into that range? 30:55 - If you become a “Leg extension GOD” would that translate to big quads or just big Rec Fem? 34:44 - Does absolute load matter an exercise… for example Deficit Bulgarians vs a Hack or High bar squat? 36:01 - Fasted vs not fasted before a workout: Is that goal dependent, or what’s best?40:31 - Who wins a cage match: Attia or Huberman? 41:46 - What muscle group makes you look the most jacked? Gotta be traps right?42:57 - In your experience, what has led to the best arm growth in your training career? 49:04 - Take what I call the big three off the board:  sleep, movement, nutrition.  What ‘wellness’ practice is the most impactful to you?  (ie sauna, cold plunge, meditation, journaling, etc)55:42 - How do you push past "brain failure"?1:00:50 - Thoughts on training to failure and overall training intensity during a diet phase (12-9% BF) (Male)1:05:26 - In a leg curl, straighten the legs completely, or a tad before to not engage the calf…and sacrifice the stretch?1:09:06 - What to do when you lose the fire to train for weeks/months?1:11:48 - Explain the method/sets/rep-range for a female toning and gaining muscle without gaining “size”?1:15:35 - You and Bryan both clearly push each set and both have great physiques, yet you run high-mid to high volume programs and Bryan runs mid-low to low volume programs? How do you both view the volume discrepancy in light of the fact that you both are still progressing and achieving success?1:21:25 - How many exercises would you program for the lower body in a session? 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates22:20 - Bryan's walkthrough of topics30:10 - Working on your front delts42:55 - Cables or certain machines in a commercial gym typically can provide a better resistance profile48:20 - What you can use in a home gym for training front delts?51:00 - Diving into lateral movements1:03:30 - The idea of using the incline bench  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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Part one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers.TIMESTAMPS0:00 - Life/Episode Updates18:00 - Aaron's walkthrough of topics24:45 - One of the things that Bryan always thinks about when designing a program35:50 - Training the upper back42:40 Movements for lats54:27 - Isolated rear delt movements56:14 - Movements on a full/commercial gym that you can emulate to your home gym 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

This episode is titled Thanksgiving Strategies where we cover our approaches to help ensure you don’t end up feeling negatively about decisions made on the upcoming American Holiday. Heads up this part of the episode is covered at the end. The first parts of the episode cover the November Q&A questions we couldn’t fit into last week’s episode.TIMESTAMPS0:00 - Life/Episode Update21:40 - Does Aaron attribute the majority of his deficit to the cardio or his training intensity with Jackson? 30:30 - Tips on managing eating protocols that differ from partners/family’s wishes/needs?39:30 - How to know when it’s time to end a gaining phase?43:35 - With the new research on deloads, have you considered changing the way you program deloads for your group programs? Auto regulation?49:18 - Pros and Cons of Barbell Hip Thrust vs a Plate-Loaded Hip Thrust Machine. Is one better for hypertrophy?53:20 - Thanksgiving Strategy #1: Manage that expectation55:13 - Thanksgiving Strategy #2: Put the extra food to work57:23 - Thanksgiving Strategy #3: Choose your battles1:01:07 - Thanksgiving Strategy #4: Choose which day you will return to your regularly scheduled programming1:03:46 - Thanksgiving Strategy #5: Get walks after big meals 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode.How to gauge RIR? I find it so difficult, I just take every set to failure… https://www.youtube.com/watch?v=deDlhPmT2SY https://www.youtube.com/watch?v=EHsW37g2uGU Is there an episode where you provide a breakdown of your race prep? Episode 127 in the last 15-20 min + in the “updates” every week for the 3+ months prior. https://www.youtube.com/watch?v=gAQgLTPMMRoTIMESTAMPS0:00 - Life/Episode Updates14:21 - If I had absolutely no knowledge on short/long resistance profiles etc and just used the popular machines in gen pop gyms (close to failure) instead of training with ETP advice and “optimal” principles, what would be the hypothetical impact on gains, assuming diet, volume etc was the same?20:07 - Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?)24:26 - Need an update on only eating weed? Why do you like Amber beers so much? 25:54 - Is Muscle Overlap a thing? Does this inhibit gains for the arms potentially? 28:33 - How to bias DB Pullovers towards more lats? Any tips to limit that and get more lats? 33:05 - What have you learned so far with your coach?34:40 - How to gauge RIR? I find it so difficult, I just take every set to failure… 41:47 - What do you envision your 2024 split to be between hypertrophy and biking?43:36 - What Bike races do you see in your future? 45:23 - Is Boulder the best 100k person town in the country? 46:00 - Any benefits to RUCKING while walking the dog? 48:08 - Is there an episode where you provide a breakdown of your race prep? 50:00 - Do you think extra cals to a surplus can make up for poor sleep?52:28 - Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled? 58:20 - Thoughts on POWERBUILDING (combining low reps and high reps in the same session)1:00:45 - Should we protract the shoulders/scapula on lat pulldown to increase the stretch?1:03:25 - Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now? 1:04:52 - Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model. 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

This week's episode covers two larger questions. First, how do we recommend programming cardio around hypertrophy work for serious lifters like physique athletes? Then our individual approaches to rest days. Are we fans of active vs. passive rest days, how do we change our nutrition, any additional activities to facilitate recovery, etc.TIMESTAMPS0:00 - Life/Episode Updates24:39 - Cardio for health, “how to” guide for physique athletes 28:30 - Over cardio at any body fat percentage30:09 - Health at any size34:03 - Energy Balance or surplus is the biggest and most important piece 45:43 - Insulin sensitivity and muscle contraction / General movement throughout the day 47:58 - Keep modality to concentric only / Practical applications55:34 - Rest Days - Active vs Passive rest days 1:01:28 - It all comes back down to how you feel 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST