In ETP184, Bryan presents a Masterclass on how to design a chest specialization phase, exploring the various considerations to take into account, and the current lack of depth in using AI for training programming. This episode emphasizes the importance of exercise order, volume, and frequency in optimizing for hypertrophy, intricacies of exercise selection, volume increases, and intensity techniques.

Timestamps:

00:00 Introduction to Chest Specialization Phase

03:54 Updates and Personal Progress

11:44 Exploring AI in Training Programs

18:32 Optimizing Chest Specialization: Key Levers

29:07 Frequency and Volume in Training

35:09 The Importance of Exercise Selection

42:00 Volume Increases and Specialization

46:06 Intensity Techniques in Training

49:18 Short Overload Movements in Specialization

51:25 Variation vs. Sets in Exercise Selection

54:37 Putting It All Together: Training Splits and Strategies

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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

00:00:23 Who was the better CrossFitter? Bryan or Aaron? 

00:01:47 What are the prime muscle-building years, and how precipitous is the drop off as you age? 

00:05:12 What’s your average maintenance diet look like?  Can you walk through a typical grocery haul for a week.

00:11:32 What do you think about RFK? 

00:16:23 Do you think whey protein powders have merit? Do you think you can build muscle in a low-carb state if you’re eating a ton of protein?

00:18:26 Aaron mentioned using the RP hypertrophy app. Any update? 

00:20:42 What are differences between Paragon 5D physique and how a pro bodybuilder would train? No desire to stand on stage, but wanna optimize muscle mass.

00:26:12 Is behind the back cable lateral raise more anterior delt and the Y-Raise is more rear delt?

00:28:11 When training 4x/week, would you expect a difference in results from an UL split (each muscle 2x/week) versus a rotating PPL split if weekly volumes are equated?

00:32:37 I’ve been listening to your pod for awhile, and finally starting my first official bulk in 10 years lifting at the same BW. Four months in, and I got stretch marks on my chest.

00:33:29 Opinion on Rucking for Zone 2 if an outdoor activity is desired but I don’t want to run?

00:34:52 What are your thoughts on flywheel training for hypertrophy? 

00:36:09 What are some good general fitness milestones to test progress?

00:39:40 For Aaron. Give us a FULL update on your training and how you’re feeling and growing. You wanting more? Have your goals/dreams changed? YOU LITERALLY LOOK LIKE AN ACTION FIGURE! 

00:46:26 I’m lifting 5x per week and running 3x per week preparing for this half marathon. Do you think it’s possible to gain muscle during this period?

00:49:24 If you wanted to have higher calories on training days, how low would you go on the low days?

00:52:51 What is the most common question that you find yourself answering with clients?

00:54:43 Should natty lifters train differently than enhanced?

00:56:59 For building muscle do you think it’s as optimal training in the mornings as in the afternoon or evening?

00:58:54 When lifting is your grip meant to be comfortable or as hard as possible?

01:00:24 Minimum recommendations for fruits/vegetables per meal/day if trying to reduce food volume?

01:02:57 How to design a chest specialization phase?

01:04:07 Potential reasons for high SHBG?

01:06:48 Cardio and lifting. Can they be done on the same day?

01:09:07 If Bryan was training for max hypertrophy, could he get better results in a commercial gym? 

01:10:30 In a deficit, if you are not expecting to gain muscle and the goal is to maintain, should you modify training to be lower volume and/or lower frequency?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In ETP 182, we explore the deep connection between mental health and fitness, sharing our own experiences with movement and how it’s shaped our well-being. We talk about why exercise is more than just self-care—it’s essential for a strong mind. We break down the science behind movement, and its role in the dopamine reward system, and how some research has shown that exercise can be just as effective as antidepressants.

Timestamps:

00:00 Episode Introduction and Updates

12:26 Personal Experiences with Movement and Mental Health

21:05 The Connection Between Movement and Mental Well-being

27:36 The Efficacy of Movement in Mental Health

30:40 Evolutionary Perspectives on Daily Movement

34:45 Daily Movement as a Lifestyle Requirement

39:48 The Psychological Impact of Exercise

45:00 Dopamine and the Reward System in Exercise

55:18 Cognitive Benefits of Exercise

56:58 Conclusion and Future Discussions

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies.

Timestamps:
00:00 Intro & Personal Updates

10:39 Defining Cheat Meals and Free Meals

15:55 Nutritional Periodization: Maintenance Phase

27:30 Nutritional Periodization: Build Phase

31:46 Navigating Food Choices in a Caloric Surplus

38:23 Nutritional Periodization: Deficit Phase

48:42 Balancing Exercise and Nutrition

57:03 Final Note On Timing Meals

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes.

Timestamps: 

00:00 - Intro / Personal Updates

07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side?

14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do.

20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas? 

26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards?

31:50 - Can I mix protein powder and creatine in the same shake?

33:09 - Ways to achieve fat loss with insulin resistance?

39:53 - If your goal is to get as muscular as possible, what would your split be? 

47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much? 

50:26 - Frequency for arm training? 

55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine?

57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In ETP179 we dive into The Big Five strength movements and how they stack up when it comes to hypertrophy. This is a follow up to a question we were asked in episode #153 that stirred up a small controversy. So we’ve made an entire episode around it.

The majority of the episode covers why exercise selection should always be based on individual goals and context. From bench press and deadlifts to overhead press, squats, and rows, we explore their effectiveness for muscle growth and whether traditional barbell movements are always the best choice. Ultimately, it’s all about individual variables—training evolves, and sometimes stepping outside the ‘big five’ is exactly what you need to keep progressing.

Timestamps:
00:00 Introduction to the Big Five and Mind Pump
04:56 Personal Updates and Injuries
09:39 Building the Undefeated Gym
14:38 Reflections on Work and Productivity
20:53 Discussion on the Big Five and Strength Standards
31:53 Choosing the Right Equipment for Training
34:16 The Barbell Bench Press: Pros and Cons
36:32 Deadlifts: Balancing Fatigue and Hypertrophy
38:46 Overhead Press: Evaluating Effectiveness for Hypertrophy
44:25 The Barbell Back Squat: A Hypertrophy Powerhouse?
49:29 Rowing Movements: Finding the Right Approach
56:14 The Big Five: When to Move Beyond Them

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior.

We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological stuff like the sunk cost bias all make an appearance. We cover the positives of  a high-energy lifestyle, why moving around after meals matters, and how to handle social situations without losing ground on your health goals.

Timestamps:
00:00 - New Year Reflections and Updates
11:14 - The 75 Hard Challenge: Pros and Cons
22:15 - Successful Change: Identity and Social Circles
26:19 - Habit Formation and Environmental Influence
32:53 - Controlling Your Environment for Healthier Choices
34:35 - The Challenge of Ultra-Processed Foods
36:36 - Understanding Sunken Cost Bias in Eating
38:56 - The Importance of Structure in Eating Habits
41:38 - High Energy Flux Lifestyle Explained
46:41 - Post-Meal Movement and Its Benefits
52:43 - Navigating Social Situations with New Goals
59:36 - Being Your New Self Around Friends and Family

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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

The final Eat Train Prosper of 2024. Our December Instagram Q&A. Packed with 27 questions to help propel you into a motivated January putting your best foot forward. A BIG THANK YOU to our listeners who’ve supported our ETP project for 4 YEARS NOW. Crazy.

Timestamps:

00:00 Introduction and Year-End Reflections

00:04:53 How much do you have to force progress and how much of it comes naturally? 

00:09:42 How do you assess different weights on cable machines when traveling to different gyms for managing progressive overload?

00:12:20 What muscle group is the most painful to train? For me gotta be abs

00:14:50 Long Q about training same movements session to session or having an A session and a B session for a given muscle group. 

00:16:51 What would be the best option for a pre-workout meal if I train as soon as I wake up at 5 AM?

00:19:58 How to start comeback from an 8-week layoff due to injury. How you’d recommend approaching getting back into again?

00:24:42 Favorite steps tracker? 

00:27:57 Better to lose fat (10+ lbs) then gain muscle, or vice versa? 

00:28:35 Have you tried keeping a straight face during a hard set? 

00:30:31 My maintenance kcals seem low for size+activity. How would you address or try to increase? 

00:32:48 What is your current opinion on whether you need a surplus to optimize muscle gain?

00:35:58 Ever dealt with an overweight client that was not an experienced lifter? How to handle?

00:38:40 Update on the chest press machine you bought? / we’re all the converging machines sold out? 

00:43:53 I was wondering if arthritis is another reason for aches, how to tell, and is it common in the weight lifting community?

00:49:09 Do you think there are benefits of Oly lifts for genpop? 

00:51:04 Is it better to use a BB for hip thrusts movements or are there good machines to use?

00:54:09 Favorite 45-degree hyper for a home gym?

00:57:03 Any thoughts on how AI will transform the health and fitness industry? 

00:59:38 What are you most looking forward to in 2025?

01:01:17 Are farmers Carry’s  important to add into training?

01:02:42 Tips to get back on track after two weeks of zero training and unhealthy eating? 

01:05:35 Progressing easier w/ low volume - think it’s likely more growth or just less fatigue?

01:07:43 What do you think would be more effective….10 sets/wk at 2-3 RIR or 5 sets to failure and beyond?

01:09:24 Wearable tech. Do you currently use any? Thoughts on sleep technology like the eight sleep?

01:12:59 Can there be unintended consequences from the use of lifting straps?

01:15:04 Just curious if you are still being coached? By Jackson?

01:16:54 When is Undefeated opening?!

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In this episode, we talk about the importance of identifying your underlying fitness or body composition goals, especially as the new year approaches. We explore common falsehoods promoted in the fitness industry, the challenges of navigating between bulking and cutting, and the significance of understanding your goals. The conversation emphasizes the need for structured approaches to goal setting and the psychological aspects of embarking on your journey.

Timestamps:
00:00:00 Introduction to Goal Setting
00:01:15 Aaron and Bryan Personal Updates
00:16:30 Understanding Goals and Misconceptions
00:30:16 Navigating the Build and Cut Cycle
00:34:26 Understanding Weight Loss Dynamics
00:41:23 The Balance of Strength and Hypertrophy Goals
00:50:46 Navigating Hybrid Athlete Training
01:01:11 Embracing Discomfort for Long-Term Gains

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Once again it’s time for our Monthly Instagram Q&A for November 2024.This month we are talking Heart Rate Recovery, a bit more on abbreviated training, calf training, we talk a little bit of shit on deli meats, home gym Zone 2 training and more. Always a big thank you to the Eat Train Prosper community for providing us help in crafting these Q&A episodes.

Timestamps:

00:00:29 Long question on soreness session to session and how to manipulate training. 

00:04:51 Heart Rate Recovery is all the rage these days. How do you go about assessing this for yourself? I find it makes a huge difference in the HRR score depending on whether you move around or drink anything immediately after? 

00:09:40 The abbreviated training is peaking my interest. Do you really believe this will work for most people with such low volumes? Does it change depending on your training age? 

00:16:43 Back-off sets: What purpose do they serve, and when to use them? 

00:22:21 Without getting too political, can you elaborate on your intention in posting the Adrian Chavez piece on chemicals in our food and environment? 

00:30:10 What do you guys each usually do for your calf training / for clients? 

00:35:28 What are your thoughts on deli meats or “smoked salmon.” Possibly carcinogenic? 

00:39:32 What’s the biggest thing each of you have changed your mind on in the last 12 months? 

00:42:47 Are you still on your hiatus from Cannabis? How is that going? 

00:47:15 What is the best piece of home gym equipment for Zone 2?

00:52:52 Long question on finding and maintaining “maintenance” calories. 

01:00:03 Do you train differently based on aches? My knees have recently started hurting.

01:06:37 If you had minimal equipment options for your home gym, what exercises/equipment would you choose for the back? Building a home gym without much money.

01:11:40 Is muscle memory the same if muscle is lost through an eating disorder?

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.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you.

Timestamps:
00:00 Welcome Back and Personal Updates
02:51 Reflections on Family and Loss
05:46 Gym Experiences and Training Challenges
12:03 The Impact of Equipment on Training
14:54 Overselling Simplicity in Fitness
19:49 Effort vs. Volume in Training
25:54 Abbreviated Training and Personal Reflections
29:44 The Consistency of Training Approaches
36:39 The Importance of Progressive Overload
43:30 Navigating the Noise in Fitness
49:50 Understanding Volume and Frequency in Training
55:14 Morning Routines and Personal Reflections

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.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