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Eat Train Prosper

Aaron Straker | Bryan Boorstein

Eat Train Prosper, by coaches Aaron Straker and Bryan Boorstein provides tangible advice about lifting, nutrition, and incorporating these into your lifestyle to achieve prosperity. Topics include sustainable training principles for increasing strength, building muscle, effective nutrition to get and stay lean, men's health, improving recovery, and practical lifestyle habits. Become the champion of your own health, both inside and out.

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Episodes 20

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  • Friday · 43 min

    Are Abs Made in the Kitchen? | ETP#226

    ETP226 comes from a DM question posed to Bryan wondering whether we have taken the "abs are made in the kitchen" idea too far. That question opened up into a bigger one, and it is the question this whole episode chases: for muscle groups like abs and arms, how much does training them directly actually change your physique relative to the extra time it costs you? We work through it from a few angles. Whether a base of prior ab development carries over through years of compound lifting, how core stability from free weights compares to braced machine work, and where the honest line sits between a six-pack and true influencer-level abs. From there it moves to the more interesting half of the conversation, the arms. The thought experiment at the center of it is a natural lifter who has gotten genuinely strong, think a 200 press, 300 bench, 400 squat, 500 deadlift plus weighted pull-ups and dips, and whether that person ends up with basically the same arms as someone who added years of dedicated direct arm work on top. That leads into some of our favorite tangents: why body fat distribution is largely hormonal and splits so differently between men and women, whether the size you get from direct arm work is real myofibrillar growth or mostly transient sarcoplasmic pump, whether muscle and fat compete for the same space, and Bryan's one arm experiment as evidence. It all ties back to the one question worth actually sitting with, how much optimization is worth pursuing for you, which comes down to what you care about and what your time is better spent on. Covered in this episode The DM that started it: have we taken "abs are made in the kitchen" too far? Why nutrition, not ab training, is what stands between most people and visible abs Whether prior ab development is maintained through years of compound lifting Core stability from free weights versus bracing on machines The ex-powerlifter example: big lifts leave developed midsections behind Defining the goal: a six-pack versus influencer or Ryan Terry level abs The arms thought experiment: the genuinely strong natural lifter The strength benchmarks that mean you have put in the work Why weighted pull-ups and dips matter for elbow flexion and extension How execution differences change how much arm you get from rows and pulls Body fat distribution as a largely hormonal, sex-linked pattern Whether long term TRT slowly shifts where you store fat Sarcoplasmic versus myofibrillar hypertrophy from direct arm work Why the pure compound-only lifter is a bit of a hypothetical purgatory The one arm experiment and what it suggests about transient arm size Whether muscle and fat compete for the same space Why more developed abs can actually look worse if you are not lean How much optimization is worth pursuing, and how that answer is personal The earlier lifter: get strong on compounds before chasing direct arm work Timestamps: 00:00:00 - Episode Intro 00:02:00 - Have we taken abs are made in the kitchen too far 00:05:00 - Core stability from free weights versus braced machines 00:07:00 - The ex-powerlifter example: big lifts leave a developed midsection 00:10:30 - Defining ab development: a six-pack versus influencer abs 00:12:30 - The arms thought experiment: the strong enough natural lifter 00:15:30 - How execution changes the arm you get from rows and pulls 00:18:30 - Body fat distribution, hormones, and male versus female patterns 00:22:30 - Whether long term TRT shifts where you store fat 00:24:30 - Sarcoplasmic versus myofibrillar hypertrophy from direct arm work 00:27:30 - The one arm experiment and what it suggests about transient size 00:29:30 - Can muscle and fat compete for the same space 00:34:30 - Why developed abs can look worse if you are not lean 00:38:30 - How much optimization is actually worth pursuing 00:40:30 - The earlier lifter: get strong on compounds first Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • August 28 · 1 hr 4 min

    August 2026 Instagram Q&A | ETP#225

    Another month, another batch of questions pulled straight from the Instagram audience. This one runs the full range, from how to build a bro split around daily cardio, to the zone 2 discourse currently making the rounds, to a couple of surprisingly good questions from Bryan's nine year old. We take each one in turn and give the honest answer rather than the tidy one. A lot of this episode lives in the nuance. How to read research when you do not have a science background and whether reviews are the better use of your time, whether an 80/20 commitment can really get you to 95% of your muscle gain potential and why the way you define that 80/20 changes the answer, and Aaron's transparent take on TRT after being on it for a while, including what he would do differently if he could start over. Bryan revisits the one arm training experiment and what it actually proved, and we get into practical troubleshooting for the classic wake up after two to three hours sleep problem. Covered in this episode Building a 5 to 7 day bro split that still fits daily cardio for health Managing beat up legs when cardio stacks on top of lower days The Dr. Mike T. Nelson zone 2 discourse and where it actually holds up Why hard lifting already lives close to zone 2 for a lot of people Reading primary research versus research reviews as an enthusiast Picking one or two reviewers and knowing your actual goal for reading Why "more research is needed" is the most common and most frustrating conclusion Whether an 80/20 effort can reach 95% of your muscle gain potential The difference between 80% every day and 100% for 80% of the time How a 9 year old should train abs, and the minimum to get jacked at puberty Stepping back evenly on reverse lunges, and whether it is worth thinking about Training through pregnancy, autoregulation, and taking advantage of a good day Aaron's honest TRT regrets and what he would do differently starting over Why buying less TRT content and finding one trusted person beats the noise What the one arm training experiment proved and what comes next Troubleshooting the wake up after two to three hours, starting with caffeine Food and water timing before bed, and breathing tools to fall back asleep What we are currently enjoying and excited about Timestamps 00:00:00 - Intro and updates 00:06:00 - Programming a bro split around daily cardio for health 00:14:00 - Dr. Mike T. Nelson and the zone 2 discourse 00:22:00 - Reading research versus research reviews as an enthusiast 00:29:00 - Can 80/20 get you to 95% of your muscle gain potential 00:34:00 - Bryson's questions: training abs and getting jacked at puberty 00:38:00 - Stepping back evenly on reverse lunges 00:40:00 - Training through pregnancy 00:44:00 - Any regrets about starting TRT 00:50:00 - The one arm training experiment, and what's next 00:54:00 - Waking up after two to three hours and can't fall back asleep 00:58:00 - What are you currently enjoying or excited about Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • August 19 · 43 min

    The Benefits of Using Your Fitness | ETP#224

    This week we have a slightly different kind of episode. We talk less about the mechanics of training and more about the benefits of using your fitness out in the world, specifically outdoors. We talk about environment, how the right gym or the mountains can pull effort out of you when your own motivation is low. The back half of the episode revisits the Misogi Challenge and the value of planning something with a real chance of failure, why hard physical challenges reframe everyday life, and how the pursuit of hard things changes from your twenties to thirties and forties. It closes on the big one, using your fitness to buy a longer and more capable lifespan, why your 30s are when the trajectory of your actions starts to show, and why 56 does not look so old looking forward from 44. Covered in this episode Pushing a session to a day you can actually give it a better effort How environment, the right gym or the mountains, pulls effort out of you The carryover that lets you hike well even at a heavier body weight Awe as a real mechanism, and why noticing is the key word Dacher Keltner's book on the science of everyday wonder Keeping the mountains from ever becoming just another Wednesday Revisiting the misogi and planning something with a real chance of failure Why hard physical challenges reframe everyday life as manageable How the pursuit of hard things changes from 24 to 34 to 44 Using your fitness for a longer, more capable lifespan Why your 30s are when the trajectory of your actions starts to show Mountains versus the ocean, and the wildlife you only see out there Timestamps 00:00:00 - Intro 00:05:00 - You don't have to train every day to keep your fitness 00:09:30 - Environment and how the right gym pulls effort out of you 00:13:30 - The benefits of using your fitness outdoors 00:16:30 - Awe as a mechanism, and Keltner's science of wonder 00:20:00 - Revisiting the misogi and planning something hard 00:24:30 - Doing hard things, and how that pursuit changes with age 00:32:00 - Using your fitness for a longer, more capable lifespan Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • July 24 · 48 min

    Is Your Fat Loss Stalled? Then Do These | ETP#223

    This one came straight out of the DMs. Aaron gets messages from people who are interested in coaching and they usually lay out everything they have been doing and everything they have tried. The same handful of problems keep showing up over and over again, so instead of answering them one at a time, this episode is the full breakdown. The whole thing is built around three buckets. Poor metrics, where the plateau only exists in perception because there was never a baseline, a rate of loss target, or any real objectivity built into the approach in the first place. False plateaus, where the deficit is actually intact but something is muddying the water and making it look like nothing is happening. And true plateaus, where the deficit on paper simply does not match the deficit in reality. If you are coaching yourself through a fat loss phase, this is the episode to have open when the scale stops moving and you are trying to figure out whether to change something or hold the line. Bryan spent a good portion of this one saying he had nothing to add, which is probably the best endorsement it could get. Before that, Bryan talks about the ten day family road trip through the canyons that has him off the mic for the next couple of weeks, and Aaron recaps the boys training trip he put together in Dallas. Covered in this episode Why an emotional goal like fat loss needs objective metrics to save you from yourself Establishing an actual baseline before you start, and why "intuitive eating" is not a plan The problem with subjective labels like eating healthy or eating good Daily weigh-ins as data points, not verdicts, and how to use weekly and seven day moving averages Weighing under identical conditions so you stop importing noise into your own metrics Why the mirror is a terrible short term progress tool Setting a target rate of loss, 0.5% to 1% of body mass per week, and reverse engineering the timeline from there Why the first week whoosh on low carb is gut contents, glycogen, and water, not fat Water retention and inflammation from hard training, travel, poor sleep, sickness, and menstrual cycles Fat loss is not linear, and what a huge week usually means for the week after it The gut check question: have my actions actually changed, or am I still running it by the book? Getting leaner makes you more sensitive to stress, sleep, and digestion Recomping as an explanation, and why you probably should not hold your breath on it Too much flexibility and macro Tetris, and why more opportunities equal more errors When to suspect user error versus when to actually go get labs Overconfidence from early success and why the corners you cut early stop working later Inversion of control, or too many meals sourced by hands that are not your own Untracked sauces, oils, bites, tastes, the mom tax, and the zero calorie spray technicality Alcohol as its own macronutrient and the weekend pattern robbing weekday progress NEAT quietly dropping the longer you diet, with an important caveat on improving health Metabolic adaptation, why it is real but often overblown, and Pontzer's constrained energy model Body temperature after meals as a real time readout of energy availability Sleep as the unsung hero of fat loss and the one natural cheat code that actually exists Building in non-progress weeks proactively because life is going to happen Accepting that rigidity has to increase as your ambition increases Timestamps 00:00:00 - Intro: Is Your Fat Loss Stalled? Then Do These 00:00:55 - Updates: Bryan's road trip and Aaron's Dallas training trip 00:06:25 - Bucket one: poor metrics 00:07:25 - Establishing an actual baseline 00:10:15 - Weekly averages and seven day moving averages 00:13:40 - Setting a target rate of loss: 0.5% to 1% per week 00:16:45 - Setting realistic goals and running the math 00:19:40 - Bucket two: false plateaus 00:22:45 - Fat loss is not linear 00:26:20 - Too much flexibility and macro Tetris 00:31:00 - Inversion of control 00:32:15 - Bucket three: true plateaus 00:36:20 - NEAT dropping the longer you diet 00:38:00 - Metabolic adaptation: real but often overblown 00:41:20 - Sleep is the unsung hero of fat loss 00:43:30 - Take homes and building in non-progress weeks Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • July 10 · 1 hr 1 min

    Reverse Diets, Deloads & New Coach Advice: July Q&A | ETP222

    Episode 222 is our July Instagram Q&A, and per usual the questions did not disappoint. We dig through a big stack covering everything from exercise sequencing and deloads to GLP-1s, telehealth companies, and what we actually learned in our late-stage natty years that still apply. There is a lot of practical programming talk in this one. Where RDLs should actually go in your session, how to build a minimum effective program on three 45-minute sessions per week, the five exercises we would pick if we could only use five for an entire year, and how to structure a four day split when chest and arms are the priority. We also cover softer but equally important stuff: advice for new online coaches, why most people do not actually need a reverse diet, health habits we'll never stop doing, and the best sub $100 purchases that have improved our training. Fun one this month. One quick note: a number of pregnancy and fertility questions came in this round. Those were forgotten. They are getting saved for an upcoming episode so they can get the time and depth they deserve instead of a rushed answer at the end of a Q&A. Covered in this episode: Life updates: Bryan's program drop July 20th, Aaron's boys training trip in Dallas and September Refining Hypertrophy seminar in Utah Exercise sequencing for barbell RDLs and whether exercise order actually matters TRT telehealth recommendations in the US and what to look for in a company Educational courses vs in-person seminars for coaches Top advice for aspiring online coaches Why most people think they need a reverse diet but usually don't High protein deficits, low carb diets, and nutrient timing around workouts GLP-1 use for gen pop: tool or crutch? Current thoughts on deloads now that the dogma has died down Lessons from TRT that still apply to natural lifters Minimum effective programming and desert island exercise picks Lazy healthy meals, favorite health habits, and best cheap training purchases Timestamps: 00:00:00 – Intro and life updates: Bryan's travel and July 20th program drop, Aaron's Dallas boys training trip and September Refining Hypertrophy seminar 00:02:30 – Exercise sequencing for barbell RDLs. Why do some coaches program them at the end? 00:05:25 – Where will Aaron get TRT in the US? Any reputable telehealth companies? 00:08:25 – How often do you complete educational courses? Any you would recommend? 00:12:15 – Top tips and advice for aspiring new online coaches 00:13:50 – Can you talk about how people think they need reverse diets but usually don't? 00:18:20 – Does setting deficit macros with super high protein make an aggressive deficit easier to tolerate? 00:20:00 – What is your stance on casual GLP-1 use for gen pop clients struggling with food noise? 00:25:50 – What are your thoughts on a low carb diet? 00:27:25 – The dogmatism around deloads has dissipated. Current thoughts on whether they are necessary? 00:32:20 – Biggest thing you have learned since going on TRT that still applies to natural lifters? 00:37:15 – Is there a point where a trainee should stop focusing on progression by weight entirely? 00:40:45 – Minimum effective hypertrophy program for a busy parent with three 45-minute sessions per week 00:43:00 – If you could only pick five exercises to build as much muscle as possible for a year, what are they? 00:46:25 – Do you still put any value into food timing around workouts? 00:50:10 – What is a health habit you have adopted in the past few years that you will never stop doing? 00:53:30 – Best purchase under $100 that has improved your training the most? 00:55:25 – Favorite lazy, healthy meal when you don't feel like cooking? 00:56:40 – Does the order of exercises matter when training? 00:59:05 – How would you strategize a four day push pull legs upper split to bring up chest and arms? Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • June 26 · 55 min

    How Much Is Enough? A Volume Dose Response | ETP221

    We have covered volume a handful of times on the podcast — ETP#167 (Personalizing Your Training Volume), ETP#188 (Quality Volume), and most recently ETP#207 (The Training Volume Model). This one comes at it from a different angle: not "what's the right number of sets," but how that number can change over a training career as skill as a lifter improves. The whole thing started with Aaron's quads. They used to be the body part he was almost ashamed of, and now they're on par with everything else. Except he only trains them once a week, six sets, and they're in shambles for five or six days afterward. That low a dose creating that much stimulus had Aaron questioning a lot of things, mainly: what actually makes a lagging body part lag? Is it genetics, or is it that you just haven't figured out how to contract the muscle well enough yet? Aaron's honest belief is leaning hard toward the second one. So we get into the precision side of volume. Why a row isn't always a 1.0 stimulus, why your weak points might not need more sets so much as better execution, how strength curves explain why back and delts get buried under volume while quads light up off almost nothing, and how to actually manipulate all of this with rep ranges and resistance profiles. Plus some personal updates up top, including one of Aaron's that went unexpectedly viral. Covered in this episode: Why volume needs can drop as your precision and skill improve, and the asterisk on "more volume is better until it isn't" Aaron's theory that lagging body parts lag because you haven't learned to contract them well — not because of genetics The Kyle Baxter pronation/foot-pressure cue that finally unlocked Aaron's quads Why quads hold post-workout stimulus for days when nothing else does (blood flow, lengthened overload, and the fact that we walk on our legs) Strength curve vs resistance curve, and why short-overloaded muscles like delts and back need more volume to reach the same inroads The leaning lateral raise trick — disadvantaging your own bad habit to force a better stimulus Using the 15/10/5 rep scheme to go short on the high-rep sets and lengthened on the low-rep sets Prioritization: deprioritize what's already good and pour the days into what you actually want to bring up Hamstrings/biceps vs quads/triceps, the cramp problem, and why some muscles just don't follow the same rules Timestamps: 00:00 Intro: How Much Is Enough? + The Prior Volume Episodes 01:00 Bryan's Update: 15/10/5 and Why Full Body Is "For the Birds" 03:00 Aaron's Personal Update + The Post That Went Viral 05:00 The 1989 LA Raiders Mug 06:00 The Real Topic: Volume Dose Response Per Muscle Group 07:00 Can Precision Change Your Volume Needs? 08:00 Aaron's Quads: From Lagging to Wrecked on Six Sets 09:00 What Actually Makes a Lagging Body Part? 10:00 Lengthened Overload and Leaning Into the Stretch 12:00 Squat Variables: Stance, Knee Tracking, Foot Pressure 13:00 The Kyle Baxter Pronation Cue 15:00 Aaron's Current Quad Setup (Leg Extension + Squat Pattern) 17:00 Six Sets, Shattered for Days + Repeated Bout Effect 21:00 The Post-Workout Stimulus Window: Quads vs Everything Else 22:00 Double the Chest Volume, Lower the Stimulus 23:00 The "Washing Your Hair" Delt Test 24:00 Splitting Volume vs One Big Day 25:00 Aaron's Theory: Lagging = Not Contracting Well Yet 27:00 The Leaning Lateral Raise (Disadvantaging the Shrug) 29:00 Strength Curve vs Resistance Curve 30:00 Why Beginners Can't Feel Their Legs 31:00 Blood Flow, Bro Splits, and Dispersed Stimulus 33:00 Prioritizing: Deprioritize What's Already Good 34:00 Building a Program Around Your Weak Points 35:00 Aaron's Back Days: High Volume, Still Can't Feel It 37:00 Why Back and Delts Need More Volume 38:00 Manipulating Resistance Profiles Across a Whole Day 39:00 The 15/10/5: Short on the Highs, Lengthened on the Lows 41:00 The Asterisk on "More Volume Is Better" 42:00 A Row Isn't Always a 1.0 Stimulus 43:00 Finding the Rep Range Before Weight Takes Over 44:00 Pausing in the Short Position to Build the Pattern 47:00 Hamstrings, Biceps, and the Cramp Problem 49:00 Biceps Femoris: Pullers vs Pushers 50:00 Why Quads Are Just Different Post-Workout 52:00 Closing: Training Maturity and Looking Inward Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • June 19 · 1 hr

    Chasing BIG Goals - Part 2 | ETP220

    ETP#220 is the part two follow-up to last week's episode, and this is the one we really wanted to get to. We ran out of road last week before doing CrossFit Pacific Beach any justice, so this episode picks right back up there and runs all the way through the rest of the arc: going online, the failed business that taught Bryan everything, the origins of Straker Nutrition, building Undefeated, and Aaron winning his pro card on the first try. The throughline is the same as part one. Spotting the gap in the market before anyone else does, putting in the reps when no one's watching, leaning on the people around you, and making things so simple it'd be unreasonable to screw them up. A lot of what looks like luck in hindsight is really just opportunity meeting preparation, over and over again. Before we get into it, Aaron's got some big news that we're both pretty fired up about. Covered in this episode: Big news: a little baby Straker (a boy) is coming in December, and Bryan's headed to Steamboat to celebrate his wife's birthday, twelve years after the trip that made him want to move to the mountains in the first place Updates: new Paragon hypertrophy cycles starting 6/22 with the core challenge, and a reminder on Good Labs (code STRAKER for an additional 20% off the cheapest labs in the US) How CrossFit PB built its reputation as the gym where everyone was actually jacked, and why Bryan refused to just do CrossFit for the sake of CrossFit The first real business goal: getting to $35K a year each so they could quit their day jobs, and the absolutely brutal 5:30am-to-midnight grind it took to get there Sharing a wall with an urgent care, opening a second location as a safety net, then maxing out both When the love started fading: the CrossFit burnout, the animosity with Anders, the balloon rent payment, and the slow unwind Going online before it was a thing, building Evolved Training Systems, and spotting the price gap in the market The failed business (Active Traveler Network) and why underpricing the market and failing taught Bryan everything he needed to succeed later Jenny's "I'm not rolling any fucking dice, I'm making this happen" moment and how reframing it took failure off the table The COVID inflection point: dumbbell-only programs ready to go the day the world shut down, and why removing everyone's excuses produced better results The origin of Straker Nutrition: spotting the gap between female-led coaching and male bodybuilding prep, and serving the people in the middle Building Undefeated around equipment because bodybuilders build better gyms than businessmen do The pro card: going from "natural Aaron who said he'd never compete" to winning on his first attempt, the TRT goal physique that left him feeling empty, and the pressure Jackson put on him Structuring the prep like a pro, turning the brain off, and the "crack in the dam" philosophy Why posing is the worst, and using accountability to your circle as the thing that actually drives you Closing thoughts: don't fear failure, expand your network, and drop the ego that keeps you from hiring a coach Timestamps: 00:00 Intro: Chasing Big Goals Part 2 00:55 Updates + Bryan's Big Party Weekend Recap 01:35 Steamboat Springs and the 12-Year Mountain Dream 03:15 Aaron's Big News + Good Labs Reminder 05:05 How CrossFit PB Differentiated on Training 06:50 Bodybuilding First, Metcon Second 11:25 The First Business Goal: Quitting the Day Jobs 13:30 Two Locations, the Urgent Care War, and Maxing Out 14:10 Falling Out of Love: Burnout and the Unwind 16:50 Going Online and Building Evolved 20:00 The Paragon Partnership and the COVID Surge 24:00 The Failed Business That Taught Him Everything 26:30 Jenny's "I'm Not Rolling Dice" Reframe 28:50 The COVID Inflection Point for SNC 33:30 Lockdown Life and Spotting the Software Exit 35:00 The Origin of Straker Nutrition 39:00 Building Expertise (and Hiding in Education) 40:00 Building Undefeated Around Equipment 42:30 The Pro Card: From "Never Competing" to First Try 43:00 The TRT Goal Physique That Left Him Empty 45:30 Deciding to Prep + Jackson's Pressure 47:00 Structuring the Prep Like a Pro 48:30 Making It Too Simple to Fail + The Crack in the Dam 51:30 Why Posing Is the Worst 55:00 Get Your Circle on Your Side 56:00 Closing Thoughts: Network, Ego, and Hiring a Coach Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • June 12 · 54 min

    Chasing BIG Goals - Part 1 | ETP219

    ETP#219 (Part 1) is all about chasing big goals. If you've listened for a while you know we talk a ton about training, a decent amount about nutrition, and honestly not enough about the prosper side. This episode leans into that third pillar. Between the two of us we've moved across the country (and the world), changed careers, built gyms, build successful coaching and training businesses, and turned pro. With plenty of wins and a fair share of losses along the way. And the behind the scenes of how those things actually came together is where the real value is. So we each break down the foundations we've used for deciding if a big goal is actually worth the time, energy, and relationship cost it's going to demand. Because it will demand it. Your life is already full, and you cannot just stack a big goal on top of a full life without trading in the pursuit of a new big goal. We got deep enough into the examples that we ran out of time before giving CrossFit PB the conversation it deserves. So that story, plus the pro card win and the Paragon origin, is coming next week in Part 2. Covered in this episode: Updates: new Paragon physique cycles starting 6/22 with a six-week abs challenge, and Bryan digging further into his kidney labs (cystatin C, UACR, urinalysis) Aaron officially partnering with Good Labs, the best priced blood work in the US by a wide margin (code STRAKER for an additional 20% off) Why a big goal needs deep personal relevancy, and why purely money-motivated goals fall apart fast Getting goals out of your head and into spoken words, and why "word is bond" means being really selective with what you commit to Support systems and accountability, and the reality that we've let ourselves down hundreds of times but never someone else Going into business with friends versus going solo, and why it's better for good business partners to become friends than good friends to become business partners Being honest about the trade-offs, including Aaron telling Jenny "I'm going to be really selfish for the next five months" before prep Simplifying execution down to daily chunks so small it would be unreasonable to screw them up Discipline turning into motivation turning into obsession Writing the CrossFit PB business plan in coffee shops, and dealing with the friends who don't believe in you Bryan cashing out the Amazon stock he bought at 13 (at a loss) to fund his San Diego move The weekly master plan meeting Aaron and Jenny have kept every single week since 2018 Timestamps: 00:00 Intro: Chasing Big Goals 01:20 Updates: Paragon Physique Cycles and Abs Challenge 02:55 Bryan's Kidney Lab Deep Dive 06:00 Aaron's Good Labs Partnership + Coaching Opportunities 08:25 How We Laid This Episode Out + Our Examples 12:50 Deep Personal Relevancy 15:00 Speaking Goals Into Existence 16:05 Support Systems and Accountability 17:25 Business With Friends vs. Going Solo 21:30 Being Honest About the Costs and Trade-offs 23:50 Simplify Into Daily Action Chunks 25:30 Bryan's Foundations: Passion and Obsession 28:55 Discipline to Motivation to Obsession 30:30 Writing the CrossFit PB Business Plan 32:30 Buy-In From Your People and Handling Doubters 36:20 No Solutions, Only Trade-offs 39:05 Moving Across the Country: Our Two Stories 43:00 The Master Plan: Weekly Planning Meetings 46:00 Separation of Duties and the Undefeated Build 50:45 Why CrossFit PB Deserves Its Own Episode (Part 2 Teaser) Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • June 5 · 1 hr 7 min

    Progression Models You Should Try | ETP#218

    ETP 218 is all about progression models. The whole conversation starts from one non-negotiable idea: eventually there has to be real, tangible progression. Most of the "models" people get excited about are really just different ways to make the process less mundane than running linear or double progression forever. And to be clear, LP and DP are still the GOAT. They're proven, time-tested, and they work. We break down what they actually are and why they've earned that status. The catch with all of these models is that they live and die by consistent form. Heavier weights or more reps with execution falling apart isn't progress. A big reason we like employing these models in the first place is that they tend to produce more consistent output and execution than LP/DP, where the only thing you're chasing is weight and reps. That consistency is a lot of why they're effective. From there we walk through the models we actually use and where each one fits. Covered in this episode: Why LP and DP are the proven foundation, and why everything else is built on top of them Wave loading, including the 4/3/2 strength model and the 4-3-2-1-0 weekly RIR approach Bryan often runs, where the goal is to beat the same week in sequence so progression plays out over a five to six week window Bryan’s current favorite: 2-week microcycles, alternating an intensity week (2 x 5-8 to 0-1 RIR) with a volume week (4-5 x 5-6 at 85-90% of the prior week's load) Rep goal progression, basically a more fun spin on double progression, hitting a total rep target across your sets before adding load Reverse pyramid and top set plus back-off work, where progression is driven mostly by the top set and the back-offs chase stimulus Volume progression, the original RP model, where workload climbs week to week before load goes up across the meso Density progression, doing the same work in less time, plus Aaron playing devil's advocate on whether efficiency gains actually confirm strength or hypertrophy progress or just imply it Load cycling across longer time frames, meso to meso Myo-rep and rest-pause progression, beating your total rep count session to session Timestamps: 00:00:00 Episode Introduction and Personal Updates 00:13:41 Refining Hypertrophy In-Person Seminar 00:14:41 Goodlabs Discounted Private Bloodwork 00:15:10 Diving into Progression Models 00:22:39 Waveloading and Its Applications 00:29:22 Set Structures and Rep Ranges 00:31:44 Microcycle Training: Balancing Intensity and Volume 00:34:28 Understanding Reps and Volume in Training 00:36:45 The Benefits of Volume Weeks 00:38:14 Rep Goal Progression: A Fun Approach 00:39:19 Top Set Back Off Set: A Popular Training Method 00:43:32 Exploring Pyramid Training: A Classic Approach 00:47:54 Volume Progression: Pros and Cons 00:52:31 Density Progression: Efficiency vs. Effectiveness 00:58:08 Load Cycling: A Structured Approach to Progression 01:02:38 Myo Reps: Time-Efficient Training Techniques Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • May 21 · 56 min

    The Impact of Harder Efforts | ETP#217

    ETP 217 digs into effort, and the notion that many overestimate their effort relative to their goal. We've observed a flip over the last decade. Rewind 10-12 years to the CrossFit era and the information was mostly bad, but the effort was 10 out of 10 across the board. Now we have the opposite problem. Quality information is abundant, but the effort has quietly slipped. And that will hold you back. The other half of this is likely misapplication of the supported evidence. Research that holds true for a natural at 4% body fat gets applied to someone dieting from 15% to 11%. Case studies on enhanced open class bodybuilders get applied to naturals. The context gets lost and the takeaway has significantly less risk or benefit. So we break down where the evidence actually applies, where it doesn't, and why your effort might matter more than your protocol. Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • May 15 · 1 hr 19 min

    May 2026 Instagram Q&A | ETP#216

    Eat Train Prosper #216 is our May 2026 Instagram Q&A. We have 15 questions. Notable questions of likely interest are: a framework for peaking a physique for a photoshoot, Zone 2 cardio before resistance training producing better sessions (question mark), and how much of an effect on gains would being vegan/vegetarian have when done right? A big thank you as always to all of you who provide us great questions for these episodes. Timestamps: 00:10:04 - For DB Shoulder press, any advantage to the bench with a shorter back rest? 00:12:29 - What is the general framework to PEAK someone for a photo shoot? 00:20:18 - Having a hard time finding the literature on appropriate maintenance volume. Lifted 15 years and getting into BJJ at age 36. Want to maintain 3-4 lifts a week with 3 BJJ sessions 00:25:27 - I work in an office and don’t have time to cook eggs in the AM. What are some good breakfast options for meal 1? 00:28:33 - Thoughts on purely frontal plane adduction movements when programming for lats? 00:32:25 - What is the hardest part of moving back stateside for Aaron? 00:35:56 - Is Bulking and cutting really necessary? Seeing lots about recomp and no need to bulk… 00:40:25 - Loved the episode with blood test results! Have you guys looked at AM cortisol? How does stress impact eating and training and physique? How can you improve the impacts of stress? 00:46:20 - I know there is a threshold of hunger regulation around 7k steps per day, but is there another threshold? I often hear about marathoners gaining weight but then often see triathletes or Ironmen racers losing weight despite eating everything. Could it be genetic? 00:49:21 - I’ve been messing around with 6x/week torso/limbs split with 1 set to failure (6 sets per session). Seems to be making good strength gains, but wonder if 2x/week frequency (vs 3x per area) with higher volume per session would be better for hypertrophy? Thoughts? 00:54:10 - Been starting workouts with 20-30 min of Z2 before lifting and surprisingly feel I perform better, counter to what you always hear to do lifting THEN cardio. Have you ever tried this? 00:58:00 - Eric Trexler recently spoke on RP pod about how muscle gain on TRT can be underwhelming. Can you perhaps share your own experiences around these statements? 01:06:18 - Do you (Aaron) think you’d ever bring on an assistant coach? 01:08:42 - How much of an effect on gains would being vegan/vegetarian have when done right? 01:11:15 - Full time dad, work 50+ (hours), never done a show. What is the best way to mentally block out hunger noise? Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • May 9 · 1 hr

    Pro Camp & April Recap | ETP#215

    Eat Train Prosper 215 picks up after our longest hiatus ever while Aaron was transitioning back to living in the United States again. Episode 215 covers numerous insights from Bali Pro Camp 3 and an April recap of what we have been focused on during our recording hiatus. Timestamps: 00:00 Welcome Back and Relocation Updates 02:15 Challenges Adjusting to New Environment 04:24 Settling into Salt Lake City 07:21 Weight Fluctuations and Training Adjustments 10:10 Insights on TRT and Body Composition 14:33 Training Progress and New Workout Strategies 18:02 Pro Camp Experience and Training with a Mr. Olympia 34:19 Strength Training Insights 38:23 Training Techniques and Strategies 42:01 Adapting Training Styles 47:30 Overcoming Mental Barriers 51:22 Reflections on the Bali Chapter Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • April 2 · 1 hr 6 min

    Training Series Resurrected: Lateral Delts | ETP#214

    In ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is. Covered in this dedicated lateral delts training episode: Why the lateral delt deserves its own episode and what we missed in ETP#138 Aaron's favorite foundational cuing for lateral delt stimulation Dumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raise Cable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focus Dedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands out Short vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral delts Timestamps: 00:00:00 Introduction and Updates 00:05:47 Transitioning from Bali: Reflections and Changes 00:09:46 Understanding the Challenges of Training Lateral Delts 00:11:44 Exploring Dumbbell Variations for Lateral Delts 00:17:26 Innovations in Lateral Raise Techniques 00:23:26 Short vs. Lengthened Movements for Lateral Delts 00:29:00 Eccentric Loading and Joint Integrity in Training 00:31:48 Mastering Lateral Raises: Techniques and Variations 00:39:09 The Power of Using Cables in Your Lateral Delt Training 00:54:24 Better and Worse Machines for Lateral Delt Development 01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • March 28 · 1 hr 4 min

    How We Eat and Train While Traveling | ETP#213

    In ETP#213 we get into the realities of training and eating while traveling, something both of us deal with regularly. We cover Bryan's recent training reflections, Aaron's gym experiences across Shanghai and Bangkok, and the techniques and equipment discoveries that came out of those sessions. We also get into how we structure training goals during travel blocks and, just as importantly, how we handle nutrition, from in-trip strategies to resetting your baseline when you get home. Covered in this episode: The real challenges of maintaining training quality while traveling Bryan's reflections on his recent training and where things are headed Aaron's training experience in Shanghai and Bangkok, gyms, culture, and observations Training techniques and equipment worth exploring How to think about training structure and goal-setting during travel Nutrition strategies to stay on track when you're away from your routine Adjusting to a new nutritional baseline post-travel Timestamps: 00:00:00 Traveling and Training Challenges 00:12:45 Reflections on Bryan’s Recent Training 00:27:36 Aaron’s Shanghai and Bangkok Training Adventure 00:33:35 Exploring Training Techniques and Equipment 00:39:56 Training Structure and Goals 00:46:35 Nutrition Strategies During Travel 00:55:53 Adjusting to New Nutritional Baselines Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • March 5 · 1 hr 12 min

    March 2026 Q&A | ETP#212

    In Episode 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads. On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat. Enjoy! Timestamps: 00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test? 00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do? 00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet? 00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways? 00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR? 00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing… 00:40:42 - Keep exercises the same or change them frequently? Why? 00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy? 00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think? 00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio. 00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set? 01:01:55 - What is more important for body recomp, Macros or calories? 01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5’2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x. Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • February 26 · 1 hr

    Making a Case for Intuitive Hypertrophy Progression | ETP#211

    In ETP 211, we dig into Bryan’s recent adventure into his intuitive training Bro Split, and whether ditching the logbook is a sign of experience or a terrible idea. We explore the argument between tracking vs “feeling”, break down the real nuances of progressive overload, and discuss why the stimulus derived might matter more than the absolute weight being used. We also cover how this training strategy might shift depending on where you are in your journey, and why the answers to some of the biggest questions in training aren't as settled as the fitness industry likes to pretend. Timestamps: 00:00 Introduction to Intuitive Training 02:58 Exploring the Bro Split and Recency Bias 06:00 Mental State and Training Frequency Challenges 09:00 Tracking Progress: Intuitive vs. Logbook 14:41 The Nuances of Progressive Overload 20:18 The Importance of Muscle Connection 26:06 Beginners vs. Advanced Training Strategies 29:49 Adjusting Weight for Optimal Progress 33:56 The Importance of Structure for Beginners 35:24 Seasonal Training Approaches 38:48 Transitioning from Tracking to Intuitive Training 42:31 The Role of Connection in Muscle Training 52:57 Exploring the Unknowns of Progressive Overload Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • February 20 · 59 min

    The Impacts of Your Environment | ETP#210

    Eat Train Prosper 210 is about your environment. And how your environment is either working for you or against you. This week we get into why willpower is largely a losing strategy and how a well-designed environment removes the need for it. We cover ambition contagion, the real cost of where you live and those around you. And why the gym you choose matters more than most people think. If you're constantly fighting yourself to stay consistent, changing your environment might be the actual variable to change the tide in your favor. Timestamps: 00:00 Episode Introduction and Personal Updates 09:58 Impact of Environment on Personal Development 18:31 Optimizing Productivity Through Environment 19:01 The Role of Geography in Life Choices 30:27 The Impact of Environment on Goals 34:08 Household Challenges in Health and Fitness 45:03 Choosing the Right Gym for Success 55:33 Balancing Convenience and Motivation in Training Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • February 12 · 1 hr 4 min

    The TRT Episode | ETP#209

    TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful. In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all. Timestamps: 00:00 Introduction to TRT Experiences 06:44 Symptom Management vs. Optimization Culture 12:41 Personal Decision Framework for TRT 30:25 Long-Term Commitment Concerns and Health Risks 36:19 Dependency on TRT and Its Implications 39:39 Concerns About Supply Chain and Access 41:28 Navigating the TRT Landscape 49:34 Physical Changes and Expectations vs. Reality 55:24 Managing Estrogen Levels 57:42 Fertility Considerations with TRT Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • February 9 · 1 hr 17 min

    February 2026 Instagram Q&A | ETP#208

    Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode! Timestamps: 00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift? 00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection? 00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets? 00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain. 00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness? 00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts? 00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself? 00:26:51 - Is there a possibility of overtraining with cardio as well? 00:28:54 - Any update on Aaron’s move to the states? 00:32:54 - What do you think of having a calorie range with minimums for each macro? 00:34:39 - Who are some other people in the fitness space that you really like? 00:37:17 - Can you provide some good cues to take the traps out of delt movements? 00:38:53 - Do you like high or low reps with shoulder movements for clients? 00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic. 00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time. 00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year? 00:50:37 - Any upper back specific training principles? Lats seem to take over the majority of the time. 00:54:19 - How would you guys design a powerbuilding program? 00:57:29 - What’s a good swap for seated/lying leg curl to hit the short head of hams? Leg machines suck at my gym. 01:00:04 - When I do low-rep work, I sometimes don’t feel my muscles at all. People say the pump doesn’t matter if weight is being moved from A to B. What’s your take on this? 01:03:13 - How do you go about progressing a pyramid set strategy? 01:06:37 - I’ve plateaued on leg extensions (8 reps). Tried more sets, less sets and can’t seem to break thru. Should I try a higher rep range? 01:10:23 - Getting Pregnant, pregnancy, post-kids with children. What fitness and nutrition advice do you have? Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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  • January 27 · 1 hr 11 min

    The Training Volume Model | ETP#207

    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 Needs 05:29 Updates on Training Regimens 19:58 Determining Training Volume: Key Factors 32:05 Understanding Muscle Group Volume Needs 47:06 The Importance of Enjoyment in Training 57:14 Specialty Cycles and Volume Management Training hard, but don't look like it? Aaron closes that gap ⬇️ https://coach.strakernutritionco.com/bio Paragon Training Methods Programming ⬇️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ⬇️ https://evolvedtrainingsystems.com Find Us on Social Media ⬇️ IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

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