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Eat Train Prosper

Author: Aaron Straker | Bryan Boorstein

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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.
19 Episodes
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This week Bryan and Aaron go over the planning and structure of their respective calorie deficits and mini-cuts that have started. Aaron provides an update on the proposed Full Body Hypertrophy (FBH) training block from a few episodes back. Aaron's covers the importance of getting labwork drawn periodically for your health primarily and to know where you're starting a potential calorie deficit from and its impacts. Lastly, some best practices for staying lean post calorie deficit period as you transition back towards more lifestyle nutrition. Thanks for listening! ✌️Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
This week on the podcast we have Brandon DaCruz. Brandon is an online nutrition coach, executive for the supplement company Innovapharm, as well as an internationally published fitness model. On top of all of this, Brandon spends a lot of time learning his craft and today he shares a lot of that with us. We cover a broad range of topics mostly centered around energy models for successful dieting and keeping the weight off. Both constrained energy expenditure and energy flux models, talk a little bit of training, and even dive into some less often talked about methods for improving your digestion. You will definitely have plenty of opportunities to learn something in this episode.Follow / Reach Out to Brandon ⬇️Instagram: @brandondacruz_Coaching Inquiries: bdacruzfitness@gmail.comNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
This week it's Bryan and Aaron going back and forth on Aaron's proposed daily leg training, reducing exercise variation to personal favorites for the purpose of increasing stimulus to the desired musculature. Bryan provides insight on common pitfalls and what is possibly the most realistic way to design full body hypertrophy programs. The conversation pivots into exercise execution specifically for Romanian Deadlifts (RDLs) biasing glutes vs hamstring and Bulgarian Split Squats biasing quadriceps vs. glutes and helpful cues to dial in your desired bias further. We wrap up with answering an Instagram question about our takes on drinking alcohol strictly from a training and body composition perspective. Thanks for listening!Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
This week on the Eat Train Prosper podcast we have our good friend, Anders Varner.  Anders is the host of the the Barbell Shrugged Podcast and creator of the Diesel Dad Challenge. Helping busy dads get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Anders also has an extensive history in coaching fitness, online media, marketing, and entrepreneurship. In today's episode we go deep with Anders on the reflections and changes that a lifetime of fitness has had in his life.All Things Anders Varner  ⬇️https://barbellshrugged.com/dieseldad/@andersvarner |  @barbellshruggedNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
Today we catch up on all things life, training, and nutrition/diet going on as we're now into the first week in April.  Aaron speaks about reaching the end of his 8 month (mostly) lean gains period and Bryan covers how his gaintaining has been going. We also go into psychology of training and how this impacts the tradeoff between what might be optimal and what is practical within the bounds of your life and enjoyment. If you're interested in listening about what changes and updates we make periodically to our own training and nutrition periodization this episode is 100% up your alley.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
In today's episode we are talking all things training splits. What type of training split might be best suited for beginners, or for more advanced training ages? What factors outside of the gym might impact which training split could work best for you right now. We discuss our current training splits, some of our favorites we have used, as well as common splits we personally find we do not like much. Additionally we cover brief explanations of some of the most popular training splits you are likely to come across:A. Traditional Bro Splits. Training each muscle once per week.B. The Upper / Lower Split. Commonly repeated twice or more per week.C. Push, Pull, Legs. Commonly repeated once weekly for a 6 day split.D. Upper, Lower, Push, Pull, Legs. Hits each muscle group twice, providing a 5 day per week split.E. Full Body. 3-5+ times per week.Bonus Questions:1. How should rest days be adjusted for different splits 2. Is there a specific number of optimal reps for any given training split? Or are rep ranges specific to desired stimulus like strength, hypertrophy, endurance etc.?3. What is the best split for sports performance?4. What is our favorite upper back exercise?5. How would you structure split if you have an injury that limits upper body?Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
This week we revisit our training during last year's lockdown and the modifications we made and how it affected us physically and mentally. Our best advice for what to expect and plan for when returning to the gym after lockdown, and lastly how to approach breaking plateaus.Topics Explored:1. Reflecting on training during lockdown. Looking back now one year later.2. For those who haven't yet returned to your "normal" gym. The important things to consider for when making your triumphant return to the gym.3. Breaking plateaus. What we have found to be “best practices” when you think a plateau is occurring or has occurred. Covering both checkdowns you should make sure you're addressing inside your training as well as the "big rocks" outside of the gym.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
This week we have another Instagram Q&A covering the psychology around "doing less", how to balance your volume between rep ranges, and appropriate course of action following a blowout/cheat meals and philosophies here.*Note. Bryan was experiencing some audio hardware issues later into the episode.Topics Explored:1. Coming from a higher volume training program (for example: competitive Crossfit) The process of psychological acceptance that it’s possible “less is more” and how you might diagnose your true volume requirements. 2. Regarding different rep ranges for hypertrophy, is there a “best one” for an individual? Or should we split volume evenly between all of the suggested rep ranges for hypertrophy. (5-10, 10-15, 15-25+)3. The day after a cheat meal is it ok to eat intuitively for carbs and fats versus meeting my macros?Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
Today's episode surrounds the ever important topics considering evaluating appropriate progression when moving through a training cycle. Speaking from the context of primarily hypertrophy but with indications of where dually applicable for strength as well.1. What is the relevancy of achieving a greater tonnage in evaluating progression? Is tonnage a metric we should pay attention to in a micro perspective? What about from a macro perspective?Example. Performing 30 lbs. for 15 reps = 450 lbs. tonnage vs 32.5 lbs. at 12 reps = 390 lbs. Does this decrease in total tonnage mean a lesser hypertrophic stimulus?2. How should you decide when to move up in weight for your working sets?Example: Say a target rep range is 12-15. If you perform 15, 13, 11. Do you move up or repeat the following week? Technically you didn’t meet the rep range on set 3, but the first two are great.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.ProsperYouTube: EAT TRAIN PROSPER PODCAST
In today's episode Bryan and Aaron explore three different topics that always seem to be circulating in the various training and nutrition spaces. Dieting on a higher carbohydrate vs. a higher fat intake. There are generally two different considerations on this. One is shorter term, more geared towards aesthetics and physique. The other is a longer term approach and more health and longevity focused.Training to failure versus training to 1-2 RIR? (Reps in Reserve.) What about going high such as 3RIR and 4RIR?Optimal Rest Period length? Short rest periods (60 seconds) versus longer rest periods (3+ minutes) What are the implications of each on factors such as volume, rep execution, maintaining intra set performance,  do these effect muscle stimulus, etc.Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
Bryan and Aaron catch up on the current states of their personal and professional lives. Of course they also go deep on the current landscape of their own hypertrophy training, physique goals and what their nutrition looks like. Including a long aside about Bryan's future plans for a natural bodybuilding show in 2022 and thoughts surrounding potential approaches for this. Aaron's Metabolic Performance Protocol starting March 1st ⬇️https://strakernutritionco.com/metabolic-performance-protocol/Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
On today's episode we have our first ever guests, Dr. Dave Maconi and Abel Csabai. Dave and Abel are both very knowledgable about training and nutrition and have valuable insights regarding each.Topics Explored:1. General thoughts on how much the genetic potential of strength and hypertrophy are related?2. Conjecture on some potential "strength numbers" that genetically average people could expect to hit over a training career.3. General discussion of epigenetics generation to generation (as well as whether there may be any potential impact from "nurture" throughout early part of life on muscular potential). What have we seen?4. Training volume: It seems we have all gone from higher volume to a more moderate volume of training over the last few years.5. Psychology of the “majority of days” being a certain way when dieting. The 5:2 (deficit/maintenance) Bill campbell approach versus a 2:5 approach (steeper deficit/maintenance) or even a 1:6 approach (fasted/maintenance)Where you can find Dr. Dave Maconi ⬇️Instagram: @dave_maconiYouTube: Brains and Gains Podcasthttps://drdavemaconi.comWhere you can find Abel Csabai ⬇️Instagram: @ssdabelYouTube: SSD Abelhttps://abelssd.comNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
In this second Q&A style episode Bryan and Aaron cover more questions asked from their Instagram followers. The questions are a solid balance between training, nutrition, and some  of the differences in how men and women can approach training respective to their physiological differences.Questions Answered:If I’m looking to maintain a lean physique but am confused if I’m eating enough or not, is it better to hire a nutrition coach and stick with a basic strength training program or to hire someone who does both nutrition and writes training programs. And if hiring a nutrition coach - are there any credentials one should look out for? Can you discuss the reasons and/or benefits of why you train twice daily? Trying to understand it practically, as well as physiologically. Please discuss periodization with regards to bulking, cutting, et. What are optimal periods for each?Why does lifting weight feel heavier/lighter depending on the training day? Are training and nutrition principles the same for males/females. Do differences in hormones impact results? * The Women's Book Aaron referenced in this episode can be found here. https://store.bodyrecomposition.com/the-womens-book-vol1/Resting between single leg movements versus single arm movements; Still need 2-3 min between limbs? If you’re eating in a deficit how should your weight training look/feel vs. maintenance eating?Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
We often talk about topics with a view from above, zooming in on the advanced trainee. But we all started somewhere, and the way in which you start can impact what you learn, how you interpret the information you’re receiving as feedback from your body, and what processes become your guiding principles as you progress through the training journey. In this episode we discuss some of the basic training concepts that were part of our journey during the early days. How much did we rely on compound movements? When did we implement isolation work? What lessons can be learned from the approach we utilized? Would we change anything if we could go back in time and do it again? Topics Explored:Learning how to work hard. The big lifts provide the biggest challenge. Defining standard training level progressions:  Beginner, Intermediate, Advanced.Progression happens weekly as beginner, especially on compounds, which allows an athlete to see consistent progress and improve execution through practice of similar movement patterns (and also movements that happen to be relatively functional in the perspective of daily life). The Nature of compounds that they work everything.  Arms with pulling and pushing movements, quads/hams/glutes across the lower body lifts. When a stimulus is new, these compound movements will absolutely cause growth in the auxiliary/assistance muscle groups. When you’re a beginner, every stimulus is new! Progressing 7 basic movement patterns and variations of personal choice for each.Squat, Deadlift, Bench Press, Row, Dip, Pull-up, Overhead Press.Diagnostic tools, variable assessment and adding in isolation movements slowly over time. Paul Carter's current argument that the complexity of the big lifts is too much for a beginner to learn oftentimes. Focusing more on simpler movements enhances the process of the trainee learning to make a MMC and improve execution quickly. Eventually, you reach intermediate status. It’s difficult to quantify this, other than the metric above regarding progression rates.When you add isolations, as an intermediate or advanced trainee, they can become the premier “diagnostic tool” that you have for whether hypertrophy is increasing in that area. Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight.  Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.Questions Explored:What is your ultimate goal / importance of contextConsiderations when trying maximize hypertrophy both with and without concern for fat accumulationCan you lower protein if you are eating at a maintenance level intakeIs a higher protein intake more beneficial during a calorie deficitHow protein impacts the overall Thermic Effect of FeedingGluconeogenesisDietary limitations and restrictionsFood SensitivitiesReligious and moral commitments and how these can impact what may or may not be realistic for higher protein intakesProtein "overfeeding" studieshttps://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0High protein intake, the relation with renal function and kidney safetyNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
This is part two of a two-part series on how to incorporate better position for improving exercise execution.Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. Body Parts Discussed:ChestBackShouldersTricepsBicepsTopics Covered:Intelligently searching for the width/depth and angle that works best for you to provide the stimulus you want (chest) and feels safe on your joints.Pressing with the chest versus triceps (pushing through thumb side, or inner grip on DB’s) Pausing at the bottom of all pressing movements; then engaging the chest muscles and driving upward.The difference in effect of a crossover versus a fly type movement.Elbow position in vertical/horizontal pulls tell you everything you need to know about what part of the back is receiving the stimulus. Movement priorities for fully engaging the latsA more lat focused pulldown movementhttps://www.youtube.com/watch?v=Nlm0Ndtl_XEA more upper back focused pulldown movementhttps://www.youtube.com/watch?v=y0oO7iVE8dwWhy we both prefer doing lateral raises in the prone position.Cues for improving your Lateral Raises.Cables and the cuff are HUGE hack for lateral deltoid constant tension and MMC Face Pull variations Tricep Ext movements to the chin, nose, or eyes are much more effective.Elbows send forward the same way the knees send forward in a quad dominant squat providing a deep stretch at bottom of rep.Are flared elbows ok for joint safety?The triceps still extend the arm and receive the stimulus if elbows are out a bit.Cables are generally easier on your tricep joint than performing similar movements with free weights.  Triceps activation in OHP super high https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspxFull stretch in bottom position, focus on supination and keeping really good force contact with the pinky finger side of the palm.Relatively equal priority on the 3 different elbow positions relative to the shoulder and training movements through each position.Study comparing the three different elbow positions during curling movements.https://pubmed.ncbi.nlm.nih.gov/31487841/More from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
This is part one of a two-part series on how to incorporate better position for improving exercise execution.Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. Body Parts Discussed:QuadricepsHamstringsCalvesTopics Covered:The importance of moving through a full range of motion for quadricep development. Foot pressure and position for quads.The two things happening when you squat. Hip extension and knee extension.The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension. Elevating the heels when squatting.Isolation movements for the quadricepsGlute vs. quad dominance in single leg movements and how to prioritize one versus the other.Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus. Functional fitness or home gym variations for the absence of a leg extension machine.Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/The importance of achieving the stretched position of calf raises.Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.  Next week will cover Part 2 discussing all major muscle groups of the upper body.More from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
Bryan and Aaron field questions directly from Instagram about nutrition and weight lifting heading into the start of 2021.Questions Answered:Curious your thoughts on how maintenance calories should change when a change in sport occurs. CrossFit to bodybuilding, lifting to endurance, etc. What is the difference between upper/lower and body part split programming?I work out hard and track macros, what else can I do to gain muscle?What kind of lifting to do if I don’t want to add muscle until I lose weight? If I never increased weight could I just tone? What is the importance of protein timing throughout the day?What is your take on pre-workouts? Needed or nah?Do you NEED to track Macros to see results? RP gave me PTSDMore from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
In this very first episode of the Eat Train Prosper podcast Bryan and Aaron discuss their origins around how they first got into weight lifting, when nutrition started to become a priority, and the paces of life that have landed them here, now.Topics Covered:The reason for starting the podcastIntroductions to weight liftingBecoming coachesProgressions through different types of trainingBackstory about meetingEarly CrossFit days in Southern CaliforniaMore from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCAST
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