Afleveringen
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In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.
Timestamps:
00:00 Introduction to Recovery Modalities
12:21 The Importance of Sleep and Nutrition
15:17 Sauna: Infrared vs Traditional
23:21 Cold Water Immersion and Ice Baths
30:22 Hot Baths and Steam Showers
35:37 Active Recovery and Recovery Runs
35:41 Active Recovery: Rethinking Recovery Methods
38:10 The Overrated Nature of Active Recovery
39:29 The Role of Movement in Recovery
40:48 Yoga: A Mixed Bag for Recovery
44:50 Compression Therapy: Benefits and Limitations
47:32 The Efficacy of Manual Therapy and Massage
53:18 Sleep Monitoring Devices: Are They Worth It?
01:00:19 Rest and Sedentarism: Finding Balance
01:03:03 Supplements: Overrated or Essential?
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 -
Episode 201 is our October 2025 Instagram Q&A and we are discussing various topics in our fitness, training, and nutrition space.
00:00:00 - Personal Updates
00:13:09 - Do you think someone can still get jacked following the health and longevity plan that you and Jordan laid out?
00:18:40 - Can you elaborate on the Beardsley and Jake theory on training each muscle at least 2x/week or else it’ll atrophy within 2-3 days? Eg you must train iliac, lumbar and thoracic lat EACH within the 2-3 day period.
00:23:33 - Which region of the traps do you think is most responsible for a more muscular look and do you think it needs to be trained directly, or will indirect work (such as rows) suffice?
00:28:13 - If I wanted to optimize muscle building, how much running or cycling is too much and may interfere with lower body hypertrophy?
00:33:52 - Are you still updating the Evolved blog?
00:35:22 - Do you think the hip abduction machine is the best way to train that function for hypertrophy?
00:37:49 - Do you still believe that in a deficit it is better to just do steps instead of proper cardio?
00:43:37 - Should you do unilateral exercises whenever possible if you have time? Any benefit to doing bilateral?
00:48:48 - 4 vs 5 days of training per week when weekly volume is equated? What do you think is the sweet spot for experienced lifters with decent strength?
00:50:53 - What is your current favourite exercise or physical activity, the thing you look forward to the most in your week?
00:54:20 - Heels elevated squats - What kind of stance? LIke narrow slant board? Cyclist squat?
00:55:47 - Can I do a trial of TRT just for a few weeks to see if I notice anything positive without ruining my natural production long term?
00:58:47 - What would be the minimum effective dose of cardio volume to not go backwards? Never been a big cardio guy, so just trying to be healthy.
01:00:55 - Do you have any direct experience or know anyone with experience with the Freak Athlete extension for quad/ham curl? If so, worth considering for the home gym?
01:02:54 - If you are natural, what would be the highest frequency of legs/glutes that you would do in a week (to recover adequately)
01:05:29 - How has the alternating lower/upper 3x/week been working for you?
01:06:46 - Is there such a thing as true weight loss resistance if tracking accurately?
01:10:54 - What’s the bare min for daily fat intake while cutting? Different for lifestyle vs competitor?
01:15:10 - Is there any benefit to finding and staying at the top end of the maintenance range?
01:16:44 - Stress, sleep and water. How much of a difference do they actually make on body comp?Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 -
Zijn er afleveringen die ontbreken?
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ETP 201 is a catch-up episode after our three-week hiatus, discussing personal life updates, including a wedding and house hunting in Utah. We dive into Aaron’s emotional experiences of the wedding day, and reflections on health and fitness post-wedding. We also touch on new training methods, goals, and future plans for the evolution of Bryan’s fitness programs, emphasizing the importance of enjoyment and movement quality.
Timestamps:
00:00 Welcome Back
02:43 Travel Adventures and Wedding Preparations
05:44 The Wedding Experience
08:26 Post-Wedding Reflections and Moving to Utah
11:15 House Hunting in Utah
13:40 Training and Gym Experiences
16:42 Health Updates and Future Plans
32:08 Optimizing Health and Longevity in Limited Time
36:10 The Five Buckets of Fitness
41:14 Creating a Balanced Training Program
46:38 The Importance of Enjoyment in Training
51:48 Personal Training Insights and Adjustments
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 milestone episode 200 we reflect on Aaron's first bodybuilding season, and Aaron shares insights on his experience. We cover Aaron’s Pro Show in Hong Kong, the challenges he faced, and the lessons learned about nutrition and gear. The conversation also touches on upcoming life changes, including Aaron's wedding and plans for the future, emphasizing the importance of confidence and taking risks in pursuing one's passions.
Timestamps:00:00 Celebrating Milestones and Reflections
09:22 Aaron's Bodybuilding Journey
18:20 The Pro Show Experience
26:53 Insights on Gear and Training
42:30 Upcoming Life Changes and Future Plans
50:56 Reflections and Advice for the Future
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut.
Timestamps:
00:00 Transitioning from Bulk to Cut
12:12 Understanding the Psychological Transition
24:19 Timing and Strategy for Deficit
30:36 Setting Your Deficit Course
35:25 Achieving a Lean Look: Muscle vs. Body Fat
42:30 Training Adjustments During a Cut
49:13 Volume Reduction and Training Intensity
55:44 Common Pitfalls in Dieting and Cardio
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 -
Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio.
Timestamps:
00:00 Introduction and Personal Updates
08:59 Training and Nutrition Plans
18:13 Preparing for the Pro Show
27:35 Post-Show Plans and Future Goals
31:28 Fertility Restoration and Personal Goals
33:19 Muscle Fiber Specific Training: The Beardsley Model
45:29 Balancing Training Approaches and Personal Goals
training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.
Timestamps:
00:00:00 - Personal Updates
00:05:38 - How deep should we go on a fly-type movement for the chest?
00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?
00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?
00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…
00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?
00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?
00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?
00:32:58 - How to approach single arm training when there is a strength discrepancy?
00:36:30 - What’s the obsession with Hyrox these days?
00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?
00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?
00:47:11 - Any hypertrophy benefits to doing reverse hypers?
00:48:33 - 2x vs 3x frequency? Is 3x really worth it?
00:49:46 - What’s your next experiment?00:52:29 - Is Hybrid training just old school strength and conditioning?
00:54:48 - Can you discuss who might benefit from using a weight vest?00:57:44 - What could I expect from maingaining?
01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.
01:02:49 - Can you explain the difference between the lateral raises and the Y raise?
01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?
01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?
01:12:26 - Electrolytes for those of us that train in a hot environment?
01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle?
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans.
Timestamps:
00:00:00 Introduction to Connor St. Jean
00:03:01 Connor's Journey into Bodybuilding
00:05:51 Natural Bodybuilding Federations
00:08:59 Misconceptions About Natural Bodybuilding
00:11:54 The Evolution of Conditioning Standards
00:14:50 The Balance of Conditioning and Muscularity
00:17:41 Insights from Recent Competition Prep
00:20:40 Cardio and Training Strategies in Prep
00:23:32 Nutrition Strategies for Contest Prep
00:26:36 Final Thoughts on Natural Bodybuilding
00:33:29 Managing Volume and Fatigue in Bodybuilding
00:42:10 Caffeine and Stimulant Strategies During Prep
00:53:44 Post-Show Recovery and Future Plans
01:00:16 Improving Chest Development Through Better Pressing Mechanics
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome.
We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture.
We wrap with some honest reflection on chasing elite goals without losing sight of longevity.
Timestamps:
00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement
00:09:48 The Emotional Rollercoaster of Competition Day
00:20:23 The Art of Posing: Confidence and Technique
00:29:44 Blood Work Insights: Balancing Health and Lifestyle
00:31:01 Bryan’s Blood Work Review
00:31:08 Cholesterol and Cardiac Health Insights
00:35:00 Understanding Inflammation and CRP Levels
00:35:55 Blood Sugar and Insulin Resistance Concerns
00:39:01 Kidney Function and Creatine Impact
00:40:42 Thyroid Function and Hormonal Balance
00:43:42 Hormone Panel Analysis and Estradiol Levels
00:48:50 Complete Blood Count and Immune Function
00:51:13 Dietary Impact on Uric Acid and Kidney Health
00:53:46 Fatty Acids and Omega-3 Index
00:55:38 Vitamin Levels and Sun Exposure Effects
00:57:16 Aaron’s Blood Work Review
01:01:38 Reasons for Elevated Creatinine
01:05:26 Aaron’s Comically High Estradiol
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood.
Timestamps:
00:00 Introduction and Updates
21:54 Navigating Changes as a New Parent
26:28 Navigating the Early Days of Parenthood
30:28 The Role of Fathers in Newborn Care
33:27 Meal Planning and Nutrition Post-Birth
43:27 Establishing a Morning Routine for Mental Health
47:26 Training and Recovery After Baby's Arrival
53:32 Navigating Sleep Patterns as New Parents
54:55 Understanding Minimum Effective Dose in Training
57:25 Adapting Training Approaches for Different Children
01:02:38 Transitioning to Home Workouts During COVID
01:08:49 The Importance of Family Time and Individuality
01:09:13 Setting Realistic Goals in Parenthood
01:15:32 Finding Balance and Perspective in New Parenthood
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.
Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?What are the differences between Paragon and Evolved, if any?What are typical BF %’s for male & female when “toned” or “ripped”?Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?Curious about both your hydration, how many oz do you drink daily on avg?How much does being in Zone 2 really matter? Going above it ruins the purpose?Whatever happened to your Tongkat Ali experiment?Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?How much time do you spend in a week across all activities? What does the week look like?Best ways to improve running form for lifters?What running workout type moved the needle most for you?Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution.
We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show.
Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months.
This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches.
Timestamps:
00:00 Introduction and Updates
12:50 Preparing for the Bodybuilding Competition
13:15 Nutrition and Depletion Phase
21:08 Tanning and Registration Experience
30:22 Final Preparations and Show Day
35:14 The Competition Experience
39:04 Reflections on Performance and Growth
42:47 Learning from the Experience
47:19 Post-Competition Insights
51:30 Looking Ahead to Future Competitions
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad.
Episode Timestamps:
00:00 Introduction to Part 2
04:06 Bryan's Training Experiment: Full Body Approach
10:12 Aaron's Upcoming Show and Dieting Insights
16:08 Exploring Historical Training Styles
22:58 Rep Schemes and Training Volume
25:51 Failure, Effort, and Auto-Regulation in Training
33:58 Managing Fatigue: Different Approaches
36:46 Exploring Recovery and Progression Models
39:53 Understanding Linear Progression and Its Variants
43:38 The Evolution of Training Methods: From Volume to Isolation
48:24 The Impact of Historical Training Routines
51:40 The Nautilus Revolution in Strength Training
01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training
01:04:04 Reflections on the Golden Era of Bodybuilding
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week.
Timestamps:
00:00 Introduction to Pre-Steroid Era Training
12:07 The Evolution of Training Protocols
24:03 Understanding Full Body Training
30:32 The Role of Machines and Cables in Training
32:00 Evolution of Fitness Culture
35:57 Training Routines: Past vs Present
40:03 The Hard Truth About Full Body Training
45:02 Spotlight on Pre-Steroid Era Athletes
59:59 Diverse Training Approaches of LegendsWork 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 dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut.
Timestamps:00:00:00 Introduction to Effective Meal Prep Strategies
00:13:59 Understanding the Importance of Structure in Dieting
00:28:53 Balancing Time and Money in Meal Preparation
00:30:42 Realistic Meal Prep Strategies
00:33:24 Simplicity in Food Preparation
00:35:59 Bulk Cooking vs. Meal Prepping
00:38:33 Flexibility in Meal Planning
00:41:29 Navigating Family Meal Dynamics
00:45:29 Understanding Hunger and Satiety
00:55:10 Planning for Busy Schedules
00:59:46 Personal Reflections on Food PrepWork 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 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains.
Timestamps:
00:00 Introduction to Quality Volume
03:25 Personal Updates and Training Journeys
08:29 Defining Quality Volume
11:25 Transitioning Training Programs
15:07 Progressing Through Training Cycles
18:59 Soreness and Training Adaptations
21:27 Individual Variability in Training Volume
24:10 The Role of Frequency in Training
31:04 Conclusion and Key Takeaways
32:01 Understanding Volume and Frequency in Training
36:02 The Risks of Junk Volume and Injury
39:03 Managing Recovery and Training Volume
43:13 The Role of Burnout Exercises in Training
49:13 Transitioning Between Training Phases
53:02 Defining Junk Volume and Its ImplicationsWork 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 -
It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.
Timestamps:
00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight?
00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???
00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?
00:16:49 - What should someone with extremely lagging forearms do?
00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?
00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?
00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes?
00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?00:37:49 - What’s going on with the appetite decrease you mentioned?
00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?
00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is?
00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate?
00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.
00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance?
00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier?
01:01:18 - I don’t have any “lower lat” specific work in my program. Do I need to add one?
01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day?
01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?
01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this?Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 186 we cover a question submitted from a woman asking the very complicated question of, “when is enough, enough?”When is the time to stop setting new goals in fitness/physique related pursuits. When you become advanced how do you continue to set new goals? How to know when it’s time to simply maintain what you’ve put the hard work in to earn, and ride off into the sunset. We explore this question from various angles, from both the physical and mental side of things.
Timestamps:
00:00 Episode Introduction
01:40 Bryan and Aaron Updates
16:10 Navigating Intermediate to Advanced Training Goals
27:21 The Clarity of Goals in Fitness
28:20 The Pursuit of Leanness: A Double-Edged Sword
31:33 The Role of Social Motivation in Training
36:36 The Importance of Recovery and Injury Prevention
40:49 Exploring New Athletic Pursuits
44:46 The Bigger Picture: Health and Longevity
47:39 Finding Joy in Achievements and the Journey
49:45 Incorporating Variety for Lifelong FitnessWork 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 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy!
Timestamps:00:00 Introduction to Glute Specialization
01:28 Bryan Personal Updates
10:38 Aaron Competition Prep Update
15:48 ChatGPT Attempt at Glute Specialization
27:31 Key Levers of Specialization
28:00 Exercise Order
29:28 Lengthened vs Shortened Exercises on Which Sessions
36:04 Proximity to Failure / Volume
45:31 Increasing Volume on Special Areas
51:32 Increasing Variation vs. Fewer Exercises
53:26 Putting It All Together: Creating Your Glute Specialization
Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/
Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.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 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 - Laat meer zien
