Eat Train Prosper

In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability.Timestamps:00:00 Introduction to Training Volume Needs05:29 Updates on Training Regimens19:58 Determining Training Volume: Key Factors32:05 Understanding Muscle Group Volume Needs47:06 The Importance of Enjoyment in Training57:14 Specialty Cycles and Volume Management 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.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

1/27/26 • 71:45

In ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time. Timestamps:00:00 Quick Personal Updates09:58 Exploring the Bro Split vs. Higher Frequency Training17:46 Long-Term Training Perspectives and Consistency25:23 Structuring the Bro Split for Optimal Results25:56 Optimizing the Bro Split30:45 The Science of Training Frequency35:58 Genetics and Long-Term Training39:17 The Bro Split and Enhanced Lifters42:18 Training Strategies in Bodybuilding46:19 Personal Reflections on Approaches Over Time 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.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

1/13/26 • 52:24

Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026!Timestamps:00:00:00 - Celebrating Milestones and Gratitude00:06:00 - Updates on Life and Training00:09:18 - Mini cut training principles?00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training?00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!! 00:22:04 - What’s your guys’ favorite movement for each muscle group currently? 00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why?00:31:39 - You also never program workouts with legs 3x/week. Why? 00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?”00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it? 00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running.00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research?00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube) 00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure? 01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website? 01:05:46 - What strength number are you most proud of? As in, what lift and how heavy? 01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing 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.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

12/22/25 • 74:14

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey.Timestamps:00:00 Welcome Back and Updates06:13 Travel Experiences and Cultural Insights10:35 Personal Health Decisions: Starting TRT18:53 Grand Opening of Undefeated Gym24:34 Exciting New Opportunities in Bangkok26:34 Episode Topic: Reaching Physique Goals Without Tracking?28:44 The Role of Tracking in Nutrition30:24 Habit Formation and Consistency in Nutrition32:19 Portion Control vs. Tracking34:20 The Body for Life Challenge and Its Impact36:17 The Importance of Structure in Nutrition38:11 Protein Intake and Long-Term Goals39:05 Social Situations and Nutrition Challenges40:51 Cultural Differences in Nutrition Awareness42:36 The Balance of Nutrition and Training44:22 Understanding Body Fat Percentages46:41 Defining Long-Term Physique Goals48:09 Ambition and Nutrition Control50:16 The Impact of Weightlifting vs. Nutrition52:00 The Importance of Training Intensity54:41 Age and Its Impact on Nutrition Decisions56:39 Personal Experiences and Long-Term Goals 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.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

12/16/25 • 61:58

In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode  are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.Timestamps:00:00 Introduction to Recovery Modalities12:21 The Importance of Sleep and Nutrition15:17 Sauna: Infrared vs Traditional23:21 Cold Water Immersion and Ice Baths30:22 Hot Baths and Steam Showers35:37 Active Recovery and Recovery Runs35:41 Active Recovery: Rethinking Recovery Methods38:10 The Overrated Nature of Active Recovery39:29 The Role of Movement in Recovery40:48 Yoga: A Mixed Bag for Recovery44:50 Compression Therapy: Benefits and Limitations47:32 The Efficacy of Manual Therapy and Massage53:18 Sleep Monitoring Devices: Are They Worth It?01:00:19 Rest and Sedentarism: Finding Balance01:03:03 Supplements: Overrated or Essential? 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.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

11/11/25 • 69:15

Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.00:00:00 - Personal Updates00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period. 00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy? 00:33:52 - Are you still updating the Evolved blog? 00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy? 00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength? 00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term? 00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy. 01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym? 01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately) 01:05:29 - How has the alternating lower/upper 3x/week been working for you? 01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately? 01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor? 01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range? 01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp? 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.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

10/28/25 • 81:42

ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality.Timestamps:00:00 Welcome Back02:43 Travel Adventures and Wedding Preparations05:44 The Wedding Experience08:26 Post-Wedding Reflections and Moving to Utah11:15 House Hunting in Utah13:40 Training and Gym Experiences16:42 Health Updates and Future Plans32:08 Optimizing Health and Longevity in Limited Time36:10 The Five Buckets of Fitness41:14 Creating a Balanced Training Program46:38 The Importance of Enjoyment in Training51:48 Personal Training Insights and Adjustments 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.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

10/21/25 • 68:51

In milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions.Timestamps:00:00 Celebrating Milestones and Reflections09:22 Aaron's Bodybuilding Journey18:20 The Pro Show Experience26:53 Insights on Gear and Training42:30 Upcoming Life Changes and Future Plans50:56 Reflections and Advice for the Future 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.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

9/23/25 • 62:59

In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut.Timestamps:00:00 Transitioning from Bulk to Cut12:12 Understanding the Psychological Transition24:19 Timing and Strategy for Deficit30:36 Setting Your Deficit Course35:25 Achieving a Lean Look: Muscle vs. Body Fat42:30 Training Adjustments During a Cut49:13 Volume Reduction and Training Intensity55:44 Common Pitfalls in Dieting and Cardio 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.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

9/9/25 • 64:35

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio.Timestamps:00:00 Introduction and Personal Updates08:59 Training and Nutrition Plans18:13 Preparing for the Pro Show27:35 Post-Show Plans and Future Goals31:28 Fertility Restoration and Personal Goals33:19 Muscle Fiber Specific Training: The Beardsley Model45:29 Balancing Training Approaches and Personal Goalstraining, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle 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.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

9/2/25 • 59:44

In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month. Timestamps:00:00:00 - Personal Updates00:05:38 - How deep should we go on a fly-type movement for the chest?00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc… 00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens? 00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy? 00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym? 00:32:58 - How to approach single arm training when there is a strength discrepancy? 00:36:30 - What’s the obsession with Hyrox these days?00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?00:47:11 - Any hypertrophy benefits to doing reverse hypers? 00:48:33 - 2x vs 3x frequency? Is 3x really worth it? 00:49:46 - What’s your next experiment? 00:52:29 - Is Hybrid training just old school strength and conditioning? 00:54:48 - Can you discuss who might benefit from using a weight vest?00:57:44 - What could I expect from maingaining?01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.01:02:49 - Can you explain the difference between the lateral raises and the Y raise?01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?01:12:26 - Electrolytes for those of us that train in a hot environment?01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle? 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.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

8/26/25 • 80:04

In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans.Timestamps:00:00:00 Introduction to Connor St. Jean00:03:01 Connor's Journey into Bodybuilding00:05:51 Natural Bodybuilding Federations00:08:59 Misconceptions About Natural Bodybuilding00:11:54 The Evolution of Conditioning Standards00:14:50 The Balance of Conditioning and Muscularity00:17:41 Insights from Recent Competition Prep00:20:40 Cardio and Training Strategies in Prep00:23:32 Nutrition Strategies for Contest Prep00:26:36 Final Thoughts on Natural Bodybuilding00:33:29 Managing Volume and Fatigue in Bodybuilding00:42:10 Caffeine and Stimulant Strategies During Prep00:53:44 Post-Show Recovery and Future Plans01:00:16 Improving Chest Development Through Better Pressing Mechanics 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.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

8/12/25 • 65:19

In ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome.We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture.We wrap with some honest reflection on chasing elite goals without losing sight of longevity.Timestamps:00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement00:09:48 The Emotional Rollercoaster of Competition Day00:20:23 The Art of Posing: Confidence and Technique00:29:44 Blood Work Insights: Balancing Health and Lifestyle00:31:01 Bryan’s Blood Work Review00:31:08 Cholesterol and Cardiac Health Insights00:35:00 Understanding Inflammation and CRP Levels00:35:55 Blood Sugar and Insulin Resistance Concerns00:39:01 Kidney Function and Creatine Impact00:40:42 Thyroid Function and Hormonal Balance00:43:42 Hormone Panel Analysis and Estradiol Levels00:48:50 Complete Blood Count and Immune Function00:51:13 Dietary Impact on Uric Acid and Kidney Health00:53:46 Fatty Acids and Omega-3 Index00:55:38 Vitamin Levels and Sun Exposure Effects00:57:16 Aaron’s Blood Work Review01:01:38 Reasons for Elevated Creatinine01:05:26 Aaron’s Comically High Estradiol 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.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

8/5/25 • 72:19

In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood.Timestamps:00:00 Introduction and Updates21:54 Navigating Changes as a New Parent26:28 Navigating the Early Days of Parenthood30:28 The Role of Fathers in Newborn Care33:27 Meal Planning and Nutrition Post-Birth43:27 Establishing a Morning Routine for Mental Health47:26 Training and Recovery After Baby's Arrival53:32 Navigating Sleep Patterns as New Parents54:55 Understanding Minimum Effective Dose in Training57:25 Adapting Training Approaches for Different Children01:02:38 Transitioning to Home Workouts During COVID01:08:49 The Importance of Family Time and Individuality01:09:13 Setting Realistic Goals in Parenthood01:15:32 Finding Balance and Perspective in New Parenthood 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.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

7/15/25 • 81:05

In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?What are the differences between Paragon and Evolved, if any?What are typical BF %’s for male & female when “toned” or “ripped”?Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?Curious about both your hydration, how many oz do you drink daily on avg?How much does being in Zone 2 really matter? Going above it ruins the purpose?Whatever happened to your Tongkat Ali experiment?Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?How much time do you spend in a week across all activities? What does the week look like?Best ways to improve running form for lifters?What running workout type moved the needle most for you? 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.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

7/1/25 • 85:02

In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution.We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show.Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months.This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches.Timestamps:00:00 Introduction and Updates12:50 Preparing for the Bodybuilding Competition13:15 Nutrition and Depletion Phase21:08 Tanning and Registration Experience30:22 Final Preparations and Show Day35:14 The Competition Experience39:04 Reflections on Performance and Growth42:47 Learning from the Experience47:19 Post-Competition Insights51:30 Looking Ahead to Future Competitions 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.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

6/17/25 • 61:33

In Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad. Episode Timestamps:00:00 Introduction to Part 204:06 Bryan's Training Experiment: Full Body Approach10:12 Aaron's Upcoming Show and Dieting Insights16:08 Exploring Historical Training Styles22:58 Rep Schemes and Training Volume25:51 Failure, Effort, and Auto-Regulation in Training33:58 Managing Fatigue: Different Approaches36:46 Exploring Recovery and Progression Models39:53 Understanding Linear Progression and Its Variants43:38 The Evolution of Training Methods: From Volume to Isolation48:24 The Impact of Historical Training Routines51:40 The Nautilus Revolution in Strength Training01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training01:04:04 Reflections on the Golden Era of Bodybuilding 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.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

6/3/25 • 71:08

In part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week.Timestamps:00:00 Introduction to Pre-Steroid Era Training12:07 The Evolution of Training Protocols24:03 Understanding Full Body Training30:32 The Role of Machines and Cables in Training32:00 Evolution of Fitness Culture35:57 Training Routines: Past vs Present40:03 The Hard Truth About Full Body Training45:02 Spotlight on Pre-Steroid Era Athletes59:59 Diverse Training Approaches of Legends 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.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

5/27/25 • 66:26

In this episode, we dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut.Timestamps:00:00:00 Introduction to Effective Meal Prep Strategies00:13:59 Understanding the Importance of Structure in Dieting00:28:53 Balancing Time and Money in Meal Preparation00:30:42 Realistic Meal Prep Strategies00:33:24 Simplicity in Food Preparation00:35:59 Bulk Cooking vs. Meal Prepping00:38:33 Flexibility in Meal Planning00:41:29 Navigating Family Meal Dynamics00:45:29 Understanding Hunger and Satiety00:55:10 Planning for Busy Schedules00:59:46 Personal Reflections on Food Prep 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.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

5/13/25 • 63:22

In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains.Timestamps:00:00 Introduction to Quality Volume03:25 Personal Updates and Training Journeys08:29 Defining Quality Volume11:25 Transitioning Training Programs15:07 Progressing Through Training Cycles18:59 Soreness and Training Adaptations21:27 Individual Variability in Training Volume24:10 The Role of Frequency in Training31:04 Conclusion and Key Takeaways32:01 Understanding Volume and Frequency in Training36:02 The Risks of Junk Volume and Injury39:03 Managing Recovery and Training Volume43:13 The Role of Burnout Exercises in Training49:13 Transitioning Between Training Phases53:02 Defining Junk Volume and Its Implications 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.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

5/6/25 • 60:01

It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.Timestamps:00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight?00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?00:16:49 - What should someone with extremely lagging forearms do?00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes? 00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?00:37:49 - What’s going on with the appetite decrease you mentioned?00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is? 00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate?00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance? 00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier? 01:01:18 - I don’t have any “lower lat” specific work in my program. Do I need to add one?01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day? 01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this?  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.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

4/29/25 • 75:13

In Episode 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things.Timestamps:00:00 Episode Introduction01:40 Bryan and Aaron Updates16:10 Navigating Intermediate to Advanced Training Goals27:21 The Clarity of Goals in Fitness28:20 The Pursuit of Leanness: A Double-Edged Sword31:33 The Role of Social Motivation in Training36:36 The Importance of Recovery and Injury Prevention40:49 Exploring New Athletic Pursuits44:46 The Bigger Picture: Health and Longevity47:39 Finding Joy in Achievements and the Journey49:45 Incorporating Variety for Lifelong Fitness 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.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

4/15/25 • 53:07

In episode 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy!Timestamps:00:00 Introduction to Glute Specialization01:28 Bryan Personal Updates10:38 Aaron Competition Prep Update15:48 ChatGPT Attempt at Glute Specialization27:31 Key Levers of Specialization28:00 Exercise Order29:28 Lengthened vs Shortened Exercises on Which Sessions36:04 Proximity to Failure / Volume 45:31 Increasing Volume on Special Areas51:32 Increasing Variation vs. Fewer Exercises53:26 Putting It All Together: Creating Your Glute Specialization 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.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

4/8/25 • 63:08

In ETP184, Bryan presents a Masterclass on how to design a chest specialization phase, exploring the various considerations to take into account, and the current lack of depth in using AI for training programming. This episode emphasizes the importance of exercise order, volume, and frequency in optimizing for hypertrophy, intricacies of exercise selection, volume increases, and intensity techniques.Timestamps:00:00 Introduction to Chest Specialization Phase03:54 Updates and Personal Progress11:44 Exploring AI in Training Programs18:32 Optimizing Chest Specialization: Key Levers29:07 Frequency and Volume in Training35:09 The Importance of Exercise Selection42:00 Volume Increases and Specialization46:06 Intensity Techniques in Training49:18 Short Overload Movements in Specialization51:25 Variation vs. Sets in Exercise Selection54:37 Putting It All Together: Training Splits and Strategies 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.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

3/11/25 • 69:47

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.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

3/4/25 • 75:37

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 Updates12:26 Personal Experiences with Movement and Mental Health21:05 The Connection Between Movement and Mental Well-being27:36 The Efficacy of Movement in Mental Health30:40 Evolutionary Perspectives on Daily Movement34:45 Daily Movement as a Lifestyle Requirement39:48 The Psychological Impact of Exercise45:00 Dopamine and the Reward System in Exercise55:18 Cognitive Benefits of Exercise56:58 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.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

2/25/25 • 57:05

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 Updates10:39 Defining Cheat Meals and Free Meals15:55 Nutritional Periodization: Maintenance Phase27:30 Nutritional Periodization: Build Phase31:46 Navigating Food Choices in a Caloric Surplus38:23 Nutritional Periodization: Deficit Phase48:42 Balancing Exercise and Nutrition57:03 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.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

2/11/25 • 62:42

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 Updates07:10 - 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.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

2/4/25 • 63:47

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 Pump04:56 Personal Updates and Injuries09:39 Building the Undefeated Gym14:38 Reflections on Work and Productivity20:53 Discussion on the Big Five and Strength Standards31:53 Choosing the Right Equipment for Training34:16 The Barbell Bench Press: Pros and Cons36:32 Deadlifts: Balancing Fatigue and Hypertrophy38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?49:29 Rowing Movements: Finding the Right Approach56:14 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.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

1/28/25 • 63:24

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 Updates11:14 - The 75 Hard Challenge: Pros and Cons22:15 - Successful Change: Identity and Social Circles26:19 - Habit Formation and Environmental Influence32:53 - Controlling Your Environment for Healthier Choices34:35 - The Challenge of Ultra-Processed Foods36:36 - Understanding Sunken Cost Bias in Eating38:56 - The Importance of Structure in Eating Habits41:38 - High Energy Flux Lifestyle Explained46:41 - Post-Meal Movement and Its Benefits52:43 - Navigating Social Situations with New Goals59:36 - 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.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

1/14/25 • 61:57