Eat Train Prosper

It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!Published research that was referenced in this episode:https://pubmed.ncbi.nlm.nih.gov/36754062https://pubmed.ncbi.nlm.nih.gov/34100789https://pubmed.ncbi.nlm.nih.gov/36178597Timestamps:00:00:00 Intro & Updates00:12:20 -What are your views on the cost/benefit of truly fighting for that final rep. Face contorting, bar speed slows or stops, and you have to grind 3-5 seconds just to complete the rep?00:24:35 A fun experiment would be for Aaron to follow Bryan’s programming and Bryan to follow Aaron’s for a couple months. 00:28:42 How would you design a leg day for an intermediate hypertrophy client who only wants to train legs once per week and upper 3x per week?00:31:38 Any interest in the new Voltra cable attachment Kas showed? Especially if they update resistance profiles. If you go to N1, can you compare it to the prime smart cam/torque arm in feel? 00:34:55 How do you combat overwhelm with all of the new content constantly coming out from the evidence based community? Specifically podcast and YouTube, it’s impossible to keep up.00:39:35 How to assess training and nutrition when entering a new and more stressful stage of life. Started school again and weight shot up despite not changing training or food.00:42:53 How many hours of cardio per day hits the threshold for endurance training? 00:45:35 Thoughts on influencers feeling healthier when eating food in Europe? 00:52:05 Does downhill running/walking have any benefits? 00:53:03 Thoughts on Peter Attia’s “David Protein” Bars. 00:56:02 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?00:58:20 If you stopped tracking macros, what would your diet framework be?01:01:42 Do spikes in blood sugar in non-diabetics cause skin or health issues?01:03:40 How would you approach workout design for an elite swimmer?01:05:41 Do you think there’s a point where DOMS can be too extreme and only have negative impacts?01:08:30 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?01:12:14 Ideal weight gain rate during a build phase?01:17:30 Any recommendations or readings you’d suggest on mindset or processes? 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

9/24/24 • 82:57

In this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.TIMESTAMPS00:00 Intro and Updates17:40 Tailoring Hybrid Training to Your Individual Goals23:09 Choosing the Right Modality31:52 The Importance of Zone Two 35:05 How to Scale Your Volume39:39 Evaluating Zone Two Training Over Time43:22 Does This Cardio Carryover to Body Composition?45:15 Improved Recovery through Increased Cardiovascular Adaptations47:39 Structuring Cardio and Lifting Sessions51:53 Balancing Volume and Trade-offs57:28 Should We Prioritize a Strength Emphasis?01:06:55 Periodizing Hybrid Training01:11:49 Monitoring Progress01:14:05 Different Types of Intervals 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

9/17/24 • 80:03

In episode 167, we discuss how to personalize training volume, covering key considerations like progression, training age, effort, and schedule demands. We emphasize the need to find the right balance between volume and effort, and the importance of individualizing volume for different muscle groups. We also highlight the impact of non-gym factors, such as time constraints and recovery capacity, on training volume. Our conversation provides practical insights and strategies for optimizing training volume based on individual needs and goals.TIMESTAMPS00:00 Introduction and Updates18:08 Progression and Personalizing Training Volume23:28 Training Age and Individual Muscle Imbalances28:08 Effort and Reps in Reserve: Balancing Volume30:56 Considering Non-Gym Mediated Factors32:52 Finding the Right Balance: Personalizing Training Volume37:36 Exercise Selection and Volume45:54 Nutrition and Training Volume48:29 Sleep and Recovery53:36 Stress and Training Capacity01:00:29 Subjective Markers: Pump, Soreness, and Fatigue01:03:53 Episode Wrap Up Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.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

9/9/24 • 65:32

In ETP166, we dive into common discussions in evidence-based training. We cover training volume across different training ages, maintenance volume, training to failure, and rep performance. We also discuss how exercise selection impacts volume and why individual factors matter for muscle growth and maintenance. While failure isn’t always necessary for progress, it can help gauge effort and save time. We talk about how failure in earlier sets can impact the rest of the session and whether going to failure on the last set has inherent benefits. We wrap up with the uncertainty around failure's importance and practical training tips for yourself.TIMESTAMPS00:00 - Introduction and Updates18:32 - Exploring Training Volume Throughout Training Age29:20 - Understanding Maintenance Volume and its Variations35:24 - The Impact of Training to Failure and Rep Performance37:51 - The Role of Exercise Selection in Volume45:09 - The Implications of Failure in Earlier Sets55:40 - The Role of Failure in Muscle Protein Synthesis and Hypertrophy01:06:18 - Practical Considerations in Training with Failure Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.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

9/3/24 • 77:13

In part eight of this series, we wrap up our Training series with a focus on abs and calves. We discuss different movement patterns for abs, like flexion and rotation, we emphasize using full range of motion - just like any other movement pattern. We also cover training our preferred frequency, volumes, and share our favorite exercises. Then we dive into preferred methods for programming calves, stressing proper exercise selection and the benefits of stretch-mediated hypertrophy for calves. TIMESTAMPS00:00 Introduction and Personal Updates18:29 Training Abs: Beyond Flexion25:41 Frequency, Volume, and Intensity of Ab Training27:33 Genetics and Training History in Abs Development37:14 Effective Programming and Exercise Selection for Abs41:00 The Benefits of Stretch-Mediated Hypertrophy for Calves45:05 Optimizing Calf Training with Heavy Loads and Partial Reps51:01 Frequency and Programming Recommendations for Abs and Calves 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

8/20/24 • 57:12

In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content!00:00 Introduction and Updates09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why?11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets for triceps, should 6 sets be focused for the long head and 6 for the short head?14:35 I’ve been in a deficit for more than 12 weeks. I went from 118 lbs to 111 lbs. I am pretty lean but missed my period last month and this month. Do you think it has to do with how lean I am? 17:41 I’m in a build phase and I play a sport on the side. The sport finishes soon, so I will only be training in the gym moving forward. Should I drop my calories to make up for the fewer calories burned due to the sport being finished? 19:58 Thoughts on intra-week calorie cycling?22:47 Do you intentionally add fats to meals - what are the go to and quantities (grams)?25:00 How long is too long to be in a cut? (calorie deficit)28:45 Is the KAS Glute Bridge better for upper glutes or stick with full ROM?30:58 Do you think since Cortisol is highest in the morning that it is easiest to train at that time?34:11 Go to foods to order when eating out traveling? Breakfast, lunch, etc at a cafe/restaurant?38:40 What’s a great/clean whey protein powder?41:34 Why does it seem some muscles don’t respond to the repeated bout effect and constantly get sore? 44:35 How to estimate optimal volume (sets/week) for an individual? 47:34 How to approach when someone needs coaching but doesn’t want coaching? Is this possible? 51:04 Do you ever NOT want to travel because it throws off your fitness routine? 55:35 Feel like I lose tension when pausing at the bottom of the hack/pendulum?58:33 Do more plates = more dates?59:52 Thoughts on the Layne/Israetel approach that cold plunge blunts hypertrophy?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/https://pubmed.ncbi.nlm.nih.gov/31513450/01:01:04 Max total sets per session? (Not per muscle group).01:05:10 What’s your favorite part of your job and least favorite? 01:07:59 How do you guys track partial reps in your training log or app?01:09:25 I have so much trouble staying in zone 2. Advice?01:12:12 Thoughts on digestive enzymes? Bio-optimizers?01:14:38 How many days of training in a row is optimal? 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

8/13/24 • 82:19

In this episode, we dive deep into the discussion of what it takes to get very lean. We'll cover essential considerations like your starting point, personal value system, and indirect factors impacting your progress. We'll also talk about some of the tradeoffs and expectations you may face in your journey to achieve a very lean physique.TIMESTAMPS0:00 - Life/episode updates15:30 - Defining “Very Lean”19:25 - Things you should consider30:03 - Looking at some trade offs50:54 - What you may expect 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

7/30/24 • 71:00

This week on the podcast we have Kyle Baxter. “Bax” is a physio by trade but with some unconventional approaches to his work which is why we wanted to bring him on. I can almost guarantee you will hear some refreshing perspectives on common lifting injuries and what you can do to reduce the likelihood of these issues presenting themselves in your future.TIMESTAMPS0:00 - Life/episode updates7:35 - Getting to know Kyle Baxter13:20 - Training Optimal vs. Training Hard24:31 - Foot pressure and lower back or hip hinge issues.41:48 - Breathing and rib cage for shoulder issues (Rib cage movement discussion in general)54:56 - Performing leg extensions unilaterally for a better stimulus?1:00:30 - How about unilateral hamstring curls?You can find more from Kyle Baxter on his Instagram:https://www.instagram.com/coachbaxter/ 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

7/23/24 • 64:31

This week on Episode 162 we discuss what types of injuries and limitations we’ve personally dealt with over the years and how we’ve worked through them or around them.TIMESTAMPS0:00 - Life/episode updates19:52 - Disclaimer: WE ARE NOT DOCTORS26:50 - Knees/Quads39:02 - Feet/Ankles44:47 - Hamstrings48:59 - Low Back/SI/QL57:21 - Elbows1:08:05 - Wrists1:13:14 - Shoulders/Chest1:20:44 - Upper Back  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

7/16/24 • 86:04

We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening!TIMESTAMPS0:00 - Life/episode updates14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)?18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP Fitness Ares 2.0)25:50 - Can you look at someone and determine if their physique is genetics vs hard work? 33:17 - Is OHP/Chins superset going to limit strength due to long head triceps fatigue? 36:23 - Looking to hire a coach for cardio. Know I need to do it for health/longevity, but not doing it. I walk 12-15k steps a day and lift 4x/week. Cardio is solely about health. Do you have any thoughts, or advice on coaches?41:07 - What’s the next experiment? 43:00 - A lot of talk now about Full Body and Upper/Lower splits being optimal if done properly (not necessarily volume equated). Paul Carter, Jake Doleschal, and Borge Fagerli being the most vocal. The idea seems to be something like 2 sets 3 times per week or 3 sets 2 times per week is much more effective than 6 sets once per week because of fatigue management and drop in effectiveness of each set during a given session. What are your thoughts on this?52:37 - If going from training to failure to 2-3 RIR, how much volume to add to equate?56:58 - Can magnesium combined with sugar (say like chocolate) cause lucid dreams resulting in poor sleep? I've noticed if I have the both together my dreams get really wild.59:10 - Do you follow a specific protocol when clients in a deficit hit a plateau? I.e lower calories first or increase steps / cardio? Thanks!1:04:54 - How much growth do you think you’d be leaving on the table by doing myo-reps on all movements for time efficiency? (Obviously not ideal for big compounds, but curious what you think that trade off would be in practice.)1:07:19 - And relating to that, what would you consider would be an equal stimulus for straight sets vs myo-reps? For example, do you think 1 main/activation set with 2 mini sets would be similar in terms of stimulus compared to 2 straight sets, assuming the same proximity to failure on each set?1:11:49 -  On a lat cable pulldown with one arm, how important is it for both legs to be on the same side of the bench?1:13:52 - All of a sudden my forearms hurt when doing any type of bicep curl. 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

7/2/24 • 78:21

In part seven of our Training Series, we are covering the Biceps. Bryan covers some of the anatomy associated with bicep training. Then we provide our top exercise picks and our reasons for effective training of the short and long heads of the biceps. Then we break this down into our three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.Timestamps0:00 - Life/episode updates24:08 - Training your biceps28:52 - Commercial gym training59:24 - Garage gym/CrossFit gym 1:08:33 - Training on dumbbell/bands-only program Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.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

6/25/24 • 73:05

Part six of our series of episodes named the “Design Series.” So far we have covered the Upper Back, Lats, Shoulders, Quads, Chest, and Hamstrings. Today we are talking Triceps! Bryan guides us through best approaching program design for effectively training the medial, lateral, and long heads of the triceps broken down from three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only.TIMESTAMPS0:00 - Life/episode updates24:39 - Diving into triceps training33:01 - Routines that you can do in commercial gym training47:04 - Garage gym/CrossFit gym training1:00:18 - Options on dumbbell/bands-only program Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.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

6/11/24 • 64:37

Part five of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, Quads, and Chest. In today’s episode we are covering the Hamstrings. Bryan comprehensively walks us through how to best approach intelligent program design for effectively training the hamstrings based on three equipment availability tiers.TIMESTAMPS0:00 - Life/episode updates21:18 - Introducing your hamstrings26:24 - Commercial gym training42:24 - Your options on a garage gym/CrossFit gym56:30 - Training on dumbbell/bands-only program Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.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

6/4/24 • 62:22

Episode 156 is our monthly Instagram Q&A episode for May 2024. As always, this is one of our favorite episodes we get to do. And we encourage listeners to submit contextual questions so that we can help you get the most out of your personal eating and training endeavors. Catch you next month!TIMESTAMPS0:00 - Life/episode updates12:24 - Tips for stubborn chest fat loss?14:37 - 1 and ¼ reps are more TUT, but is it worth the sacrifice in load for hypertrophy? 16:20 - In regards to the Pulldown and people with long arms…Bring the bar to touch chest on pulldowns is failure? I feel like I can get more stimulus going heavier but only coming to the chin. 19:58 - How would you program for a small group of 4 people for 45-50 min strength session? 23:41 - What are the actual differences between men and women for training and nutrition?28:42 - I think I’m addicted to exercise. Definitely dependent. Is there a point where it’s unhealthy? 35:38 - Thoughts on high reps (like 20+) when prioritizing leg growth? 39:29 - Pros/cons of “smart coaching apps” (macrofactor, carbon etc…) as compared to working with a real coach?43:13 - How to prevent muscle loss during a cut?45:48 - How would you handle a client that struggles with binge eating?48:42 - Recommendations for intra-workout nutrition?52:44 - Will be entering a gain season soon but want to follow a hybrid program (Alec Blenis). How much slower should I expect my progress to be when compared to a traditional hypertrophy program? 55:28 - How stable can a lift be before stability becomes a limiting factor? Like for split squats and db presses? 58:53 - Strength training for a golfer? 59:38 - Possible to increase your metabolism? Or just BS? 1:03:05 - E2 is on the low end, lifestyle and sleep and body fat is in check.1:05:11 - Suggestions for boosting Free Testosterone? SHBG is not high, and Total Testosterone is 600 ng/dL 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

5/28/24 • 70:37

Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_storyTIMESTAMPS0:00 - Life/episode updates7:33 - Bryan’s new Instagram page: @a_lifters_life_story19:22 - Aaron’s plan on competing in men's physique in the NPC IFBB41:22 - Training for bike season 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

5/21/24 • 59:39

In Episode 154 we discuss choosing the right reverse dieting strategy and the pros and cons associated with each. Reverse dieting involves gradually increasing calorie intake after a period of dieting to find a new maintenance level. We explore two strategies: the hard and fast approach, where calories are increased immediately, and the incremental and slower approach, where calories are increased gradually over time. We cover the psychological and physiological factors to consider when choosing a reverse dieting strategy, as well as the impact on training. This episode provides a comprehensive overview of reverse dieting and offers insights for dieters looking to transition out of a dieting phase in the best way for themselves.TIMESTAMPS0:00 - Life/episode updates27:33 - The concept of the reverse diet30:45 - Strategy One: Hard and Fast31:37 - Strategy Two: Incremental and Slow(er)34:54 - Advantages of Strategy One37:54 - Potential drawbacks of Strategy One45:53 - Pros and Cons of Strategy Two 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

5/14/24 • 59:37

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?  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

4/23/24 • 74:41

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/ 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

4/16/24 • 54:21

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/ 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

4/10/24 • 68:44

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 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

3/26/24 • 69:11

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 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

3/19/24 • 59:30

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 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

3/12/24 • 62:00

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? 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

3/5/24 • 71:49

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? 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

2/27/24 • 85:32

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 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

2/20/24 • 66:09

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 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

2/13/24 • 60:21

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 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

2/6/24 • 62:45

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? 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

1/30/24 • 86:14

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 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

1/23/24 • 64:10

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 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

1/16/24 • 60:58