Eat Train Prosper (Aaron Straker | Bryan Boorstein)
Explorez tous les épisodes de Eat Train Prosper
| Date | Titre | Durée | |
|---|---|---|---|
| 08 Feb 2022 | Not Gaining Weight on Vacation?! | ETP#55 | 00:42:42 | |
A fresh and health-focused viewpoint on taking vacations. After a recent poll on Bryan’s Instagram we realized losing weight during short trips and vacations is very common for us. We also realized that we follow a few simple “pillars” on these trips that largely facilitate this outcome. Vacation is often stigmatized as a time that “sabotages” client progress and adherence so today we’re offering a simple framework of how to thrive on vacation with your nutrition, training and health-first lifestyle goals. Work 1:1 with Aaron ⬇️ | |||
| 15 Feb 2022 | February Coaches Q&A | ETP#56 | 00:55:11 | |
Today we have another edition of our Coaches Q&A segment where other nutrition coaches, in-person and online trainers submit questions. If you’re a new/established coach or looking to get into the space feel free to DM us question specifics to be covered on future Coaches Q&A episodes. 3. Would love to know how you phase training between hypertrophy, metabolic and neurologic phases? 4. Do your daily calories or macro splits change for rest days? 5. How do you deal with unmotivated clients? 6. Do you think personal trainers and nutritionists should be more distinct, and PTs not seen as a “one stop shop” for everything fitness related? 7. Calculating Macros using TDEE if you lift 4x/week. How do you account for a super sedentary job? 9. How to deal with a client too focused on staying super lean but wants to add size? 10. Is training each body part 2x over 9 days instead of 7 days still “optimal”? 11. What is your check-in process for online clients? Training, nutrition, sleep, etc. Cheers guys.
Work 1:1 with Aaron ⬇️ | |||
| 22 Feb 2022 | Are you training hard enough? | ETP#57 | 01:00:09 | |
Are you training hard enough? Work 1:1 with Aaron ⬇️ | |||
| 01 Mar 2022 | Deload Approaches & Nutritional Strategies | ETP#58 | 00:48:14 | |
This week we are covering the various approaches we might take for a deload period and factors that might influence which approach we take. Additionally, we provide suggestions for how you might want to approach changes to nutrition during deloads (if any.) Ultimately, the goal of our deloads are to reduce acute fatigue accumulation to levels again sufficient to allow for continued positive adaptations to occur prolonging progress.
Work 1:1 with Aaron ⬇️ | |||
| 08 Mar 2022 | The 3 Mechanisms of Hypertrophy | ETP#59 | 00:53:19 | |
In this episode we introduce and cover the two types of muscle hypertrophy, myofibrillar and sarcoplasmic. As well as the three main mechanisms of action that drive muscle hypertrophy.
Three Mechanisms of Muscle Hypertrophy: 1. Mechanical Tension: Heavy weights, in a controlled manner, through a full range of motion 2. Metabolic Stress: short overload; higher reps, metabolites in muscle, supersets etc… 3. Muscle Damage: lengthened overload = damage but is that a good thing?
Two Types of Muscle Hypertrophy: 1. Myofibrillar Hypertrophy. 2. Sarcoplasmic Hypertrophy.
Work 1:1 with Aaron ⬇️ | |||
| 15 Mar 2022 | Prepping Your Summer Shredz | ETP#60 | 00:49:18 | |
Summer will be here before we know it and your boys here at Eat Train Prosper want to make sure you are well informed, early and successful in your summer body endeavors.
Work 1:1 with Aaron ⬇️ | |||
| 22 Mar 2022 | March 22 Instagram Q&A | ETP#61 | 01:03:10 | |
This week is our March edition of the Instagram Q&A format. This is a popular monthly episode format, so we will continue delivering these. If you ever want to get your question featured on the podcast please reach out to Bryan or Aaron directly on Instagram. This month's questions…
Work 1:1 with Aaron ⬇️ | |||
| 29 Mar 2022 | How long can you be in a deficit | ETP#62 | 00:45:43 | |
Following up on episode #60 (Prepping Your Summer Shredz) we have a long format conversation exploring the various lengths at which a calorie deficit might be most appropriate for you based on:
If you’ve been enjoying the show and getting practical value out of it, we would appreciate a share with friends, colleagues or family. If you’d like to leave us an honest review/rating on Apple Podcasts or Spotify we would appreciate that as well. Work 1:1 with Aaron ⬇️ | |||
| 05 Apr 2022 | Metabolic Training | ETP#63 | 01:06:43 | |
We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility. Work 1:1 with Aaron ⬇️ | |||
| 12 Apr 2022 | Winning Hyper Trophies w/ Jordan Lips | ETP#64 | 01:27:18 | |
Today we have an episode featuring Jordan Lips. Jordan is an online fitness and nutrition coach who does a fantastic job at balancing the optimality with the practicality of situations. His Instagram exercise breakdown demonstrations are some of the best you’ll find on the gram. Today we dive into Jordan’s background, how he ended up in the coaching space, his advice on running group coaching programs at scale, big considerations to take when piecing together your home gym, and some nuance around quadriceps training (of course.) Thanks for listening! ✌️ Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 19 Apr 2022 | Taking Ownership of Your Own Health | ETP#65 | 01:13:49 | |
This week on the Eat Train Prosper podcast: taking ownership of your own health. Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 26 Apr 2022 | Endgames| ETP#66 | 00:52:51 | |
This week on the podcast we get into some recent updates for Bryan’s end of systemic metabolic training as he shifts into a local metabolic phase. Aaron shares a (likely) final update on his lower back injury. Then the conversation shifts into our respective “Endgames.” The short, medium, and long term goals for our times spent in the fitness industry at large, and what we hope to provide back to a space that has given us both so much value in our lives. Thanks for listening! ✌️ Work 1:1 with Aaron ⬇️ | |||
| 03 May 2022 | Going From Intermediate to Advanced| ETP#67 | 01:00:45 | |
What are the key factors to break past the intermediate lifter phase? It seems that many get stuck in the lifetime intermediate stage. So, how do you go from intermediate to advanced? Work 1:1 with Aaron ⬇️ | |||
| 10 May 2022 | Going From Advanced to Elite | ETP#68 | 01:16:40 | |
Today we have Alberto Núñez on the podcast and we have a follow-up episode to last week’s episode talking about going from Advanced to Elite. Berto is a professional natural bodybuilder and one of the head coaches at 3D Muscle Journey. He provides us with some of his personal and coaching insights into what physical and mental commitments are required to really push yourself to the next level. Work 1:1 with Aaron ⬇️ | |||
| 24 May 2022 | Updates Galore | ETP#69 | 01:12:28 | |
Today’s episode is jam-packed and full of updates. It’s been a few weeks and there has been a lot going on between Aaron heading to the other side of the world, Bryan breezing through his diet to previous diet low weigh-in numbers and a brand new hypertrophy cycle. The episode is sprinkled with insights of self-reflection, training realizations, and an aside about when dieting may actually be good for you?! Work 1:1 with Aaron ⬇️ | |||
| 31 May 2022 | Favorite Supersets For Each Body Part | ETP#70 | 01:12:51 | |
What started out as an Instagram Q&A box question has become a full-length pod episode where we walk you through some of our mechanical tension / same muscle group superset pairings. We get into the contexts for which each pairing may be most appropriate and some of the deciding factors that went into our choices. Work 1:1 with Aaron ⬇️ | |||
| 07 Jun 2022 | When Nuance Might Not Matter | ETP#71 | 01:10:31 | |
This is a bit of a different episode. We take a devil’s advocate stance to where nuance simply might not matter. It’s an introspective conversation exploring the simple question of, “What if this all doesn’t actually lead to more hypertrophy?” That question becomes an interesting conversation for sure. Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 14 Jun 2022 | June Instagram Q&A | ETP#72 | 01:16:42 | |
This week we are back with another monthly edition of the Instagram Q&A episode format. This is definitely a favorite recurring format that we will continue to do.
Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 21 Jun 2022 | Top 5 Tips for Gaining Muscle | ETP#73 | 01:01:31 | |
This week on the podcast we are covering our top 5 important aspects to consider implementing to create the most productive gaining period you possibly can. We go into depth on the reasoning behind each of these top selections and important considerations for each. This episode ranges from gaining based on your training age, how much muscle you are attempting to put on, what changes to your training would be more practical during gaining, and what you should be considering from a nutrition standpoint to make the most out of the months ahead. We also sprinkle into this episode some of our lessons learned the hard way from previous years of doing this incorrectly.
Work 1:1 with Aaron ⬇️ | |||
| 28 Jun 2022 | Physiological vs. Psychological Signals to Deload | ETP#74 | 01:06:07 | |
We kick off this week’s episode of Eat Train Prosper with Bryan detailing some of the challenges this diet has presented him. Then, we move into some not-so-commonly discussed factors influencing when you might take a deload. Psychological fatigue versus waiting for a loss of performance.
Work 1:1 with Aaron ⬇️ | |||
| 05 Jul 2022 | Evidence, Anecdote, & Personal Preference | ETP#75 | 01:03:12 | |
Today’s episode topic is all about how we approach coaching clients, and in what ways we account for these three components: evidence-based, personal preference, and anecdote. Do we tend to use all three equally? Or do we put more credence in one more? We break this topic into our two main pillars, of course, training and nutrition. And detail our coaching approaches respectively for each. This episode ends up being a very productive and insightful conversation into the limitations of applying some research, and the power of anecdote and preference when you’re finding yourself at the far ends of the spectrum. Thanks for listening!
Work 1:1 with Aaron ⬇️ | |||
| 12 Jul 2022 | Bryan’s Post-Photoshoot Discourse⎮ ETP #76 | 00:50:03 | |
Heads up! In the introduction of this episode, we were planning a conversation around dealing with training injuries and setbacks. But as our conversation unfolded there was a lot of great context in the conversation on the backend of Bryan’s recently wrapped up calorie deficit and photoshoot. Specific periods of nutritional periodization such as dieting to uncommonly low levels of body fat and attempting to game time a physique for a photoshoot provide excellent opportunities to have conversations about the intricacies of approaches and execution. In next week’s episode, we will release the episode on handling training injuries and setbacks.
Work 1:1 with Aaron ⬇️ | |||
| 19 Jul 2022 | Dealing with Injuries ⎮ ETP #77 | 01:01:19 | |
Unfortunately along your fitness/training journey dealing with an injury is something that you are almost guaranteed to have to deal with. Dealing with many between the two of us over the years we’ve put together some approaches (both mental and physical) for navigating minor and more serious injuries in a productive manner that helps you recover from them as quickly as possible, whilst making the best use of the non-injured parts of your body. Which often is quite a lot! Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 26 Jul 2022 | July Instagram Q&A ⎮ ETP #78 | 01:10:34 | |
Our (mostly) monthly Instagram Q&A episode is here. This is another really fun Q&A episode with fun questions from Instagram. Here are the top 10 questions covered in this episode.
Thanks for listening Work 1:1 with Aaron ⬇️ | |||
| 02 Aug 2022 | Kassem Hanson: Interpreting Muscle Length Research ⎮ ETP #79 | 01:34:46 | |
This week we have Kassem Hanson back on the podcast to graciously shine a light on the state of what the current literature suggests for training at short and long muscle lengths. Work 1:1 with Aaron ⬇️ | |||
| 09 Aug 2022 | Finding Personal Balance in Pursuit of Goals | ETP#80 | 00:57:01 | |
This week’s episode is about finding that proverbial middle-ground or “balance” for each of us. One of the most common misunderstandings for many attempting dieters, new lifters, their significant others and family members is being limited to black and white thinking.
Work 1:1 with Aaron ⬇️ | |||
| 16 Aug 2022 | Making Sense of the Effective Reps Model | ETP#81 | 01:11:02 | |
In today’s episode Bryan and Aaron have an honest conversation about some of the ambiguity sometimes found even in evidence-based research info. Specifically, surrounding the stimulating/effective reps model for hypertrophy. It appears that multiple experts looking at the same exact data sets will come to varying versions of conclusions. Which can then become very confusing for the lifters and hypertrophy-seekers downstream of this information. Coaching with Aaron ⬇️ Work 1:1 with Aaron ⬇️ | |||
| 23 Aug 2022 | August Updates | ETP#82 | 00:58:58 | |
During this week’s episode, we cover details about our own personal nutrition and training-related periodizations. Diets are ending, outlooks for upcoming training programs, and what we are excited to explore with these. If you would like an inside look into what and why we are planning for ourselves this episode is for you.
Work 1:1 with Aaron ⬇️ | |||
| 30 Aug 2022 | Milo Wolf: Range of Motion for Hypertrophy | ETP#83 | 01:04:21 | |
This week on the podcast we have Milo Wolf. Milos is currently in the process of completing his PhD in Range of Motion for Hypertrophy. This is a very hot topic right now in the lifting world and what an opportunity we have to talk with someone so well versed in the specifics of the current literature around this. Listen up if you’re looking to improve optimality in your quest for gains.
Work 1:1 with Aaron ⬇️ | |||
| 06 Sep 2022 | August Instagram Q&A | ETP#84 | 01:05:59 | |
The (mostly) monthly Instagram Q&A episode is here for August. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.
Work 1:1 with Aaron ⬇️ | |||
| 13 Sep 2022 | August Q&A Part 2 | ETP#85 | 01:01:55 | |
This week we have part 2 of our August Instagram Q&A that we didn’t quite have enough time to cover last week. Covered in this part two follow-up: Work 1:1 with Aaron ⬇️ | |||
| 20 Sep 2022 | Training Career Hindsight Wisdom | ETP#86 | 01:04:18 | |
If you could do the training career all over again, with your current knowledge, how would you do it? Thanks for listening! ✌️ Work 1:1 with Aaron ⬇️ | |||
| 27 Sep 2022 | Nutrition Through The Years | ETP#87 | 00:52:00 | |
Following up on episode #86 from last week looking back through the years of our time spent lifting weights, this week we have a very similar episode but instead covering what our nutrition has looked like throughout different phases.
Work 1:1 with Aaron ⬇️ | |||
| 04 Oct 2022 | Do Rep Ranges Matter For Building Muscle? | ETP#88 | 01:09:15 | |
In this episode, we discuss rep ranges for hypertrophy. So long as you are training hard do they even matter? Some people will say they do not matter. However, here on Eat Train Prosper, it’s quite clear that making blanket statements isn’t how we do things. So we cover the commonly bracketed rep ranges, the pros and cons for each and in what circumstances we think the rep ranges matter in pursuit of gains and other common weight lifting situations. Work 1:1 with Aaron ⬇️ | |||
| 18 Oct 2022 | October Instagram Q&A | ETP#89 | 01:09:39 | |
The monthly Instagram Q&A episode is here for October. We had a lot of fun running through these questions and were really able to provide quality contextual feedback and solutions to the following questions.
Work 1:1 with Aaron ⬇️ | |||
| 25 Oct 2022 | Our Favorite Movements Per Body Part | ETP#90 | 01:19:31 | |
What are our all-time favorite movements for each muscle group and why? It’s been a while since we covered something like this back in episode #70 which was our favorite supersets per body part. So this one will be a little different. Thanks for listening!
Upper Back:
Rear Delts:
Lats:
Lateral Delts:
Front Delts:
Quads:
Hamstrings:
Glutes:
Abs:
Calves:
Here are Aaron's Favs: Chest:
Upper Back:
Rear Delts:
Lats:
Lateral Delts:
Anterior Delts:
Quads:
Hams:
Glutes:
Abs:
Work 1:1 with Aaron ⬇️ | |||
| 01 Nov 2022 | Arguments For & Against Biomechanics 2 | ETP#91 | 01:06:24 | |
Today on the podcast we are discussing arguments both FOR and AGAINST placing an emphasis on biomechanics in your training and programming. There are a lot of discussions surrounding biomechanics as it is a super hot topic right now. We found that many of the discussions were one-sided and didn’t quite portray both sides of the arguments equally. So that is exactly what we decided to try and do today for you.
Arguments for biomechanics:
Work 1:1 with Aaron ⬇️ | |||
| 08 Nov 2022 | Reverse Dieting Roundtable with Jeremiah Bair | ETP#92 | 01:15:54 | |
Today, we have the frontman of the Elevated Coaching System, coach Jeremiah Bair to talk about misconceptions, uses, and misuses of Reverse Dieting. The idea behind this episode came from receiving numerous questions and inquiries in response to the Stronger By Science episode titled “Stretch-Mediated Hypertrophy and Reverse Dieting.” Where Eric Trexler and Greg Nuckols discuss what the current body of research suggests about the role(s) of reverse dieting and those who claim its purported benefits. We would love to hear your thoughts after listening to this episode. Jeremiah's Coaching Business: Elevated Coaching Systems Work 1:1 with Aaron ⬇️ | |||
| 15 Nov 2022 | Adam Neth | ETP#93 | 01:10:11 | |
This week we invite our friend Adam Neth onto the podcast! We dig into Adam’s background a little bit and the evolution of mentors and sources he has found useful to get him to where he’s at. We touch on Adam’s decision to go all-in on himself and build out a private training studio in his garage during recent uncertain times, and then we jump into a conversation around Natural Hypertrophy, and how his training philosophy has evolved for himself and his clients as his experiences and views have expanded. Coaching & Programs: https://www.adamneth.com/ Instagram: https://www.instagram.com/adamneth/ Work 1:1 with Aaron ⬇️ | |||
| 22 Nov 2022 | November Instagram Q&A Part 1 | ETP#94 | 01:03:25 | |
It is our Monthly Instagram Q&A episode! Today’s episode is PART 1 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month! Instagram Questions: 1. What are your eating styles? How have these approaches impacted how we thrive and how we coach? How has it impacted your physique? Work 1:1 with Aaron ⬇️ | |||
| 29 Nov 2022 | November Instagram Q&A Part 2 | ETP#95 | 01:04:03 | |
It is our Monthly Instagram Q&A episode! Today’s episode is PART 2 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month! Work 1:1 with Aaron ⬇️ | |||
| 06 Dec 2022 | Minimalist Training: How Low Can You Go? | ETP#96 | 01:08:25 | |
This is a discussion around training volume (and effort) with a twist. Instead of looking at it from the perspective of trying to MAXIMIZE gains, what if we look at it from the viewpoint of “minimum effective volume?” (the least you can do to still make progress over time). Or to take it even further, the “maintenance volume” (where you would not gain or lose muscle). Does the literature provide us guidance? We delve into a bit of the research, as well our personal experience to have an in depth conversation to discover HOW LOW CAN YOU GO? Work 1:1 with Aaron ⬇️ | |||
| 13 Dec 2022 | Optimizing Your Own Nutrition | ETP#97 | 00:58:36 | |
Today’s episode is on the topic of taking an Individualized approach to optimizing your own nutrition. Within the personal pursuit of optimizing you may very likely find that certain approaches might end up being different from the generally recommended “population level” averages or suggestions even from meta analyses and systematic reviews. These help us provide great places to start, but you likely will find that testing for yourself ends up being the most optimal approach. In this episode we cover a few very common places to look and evaluate. Work 1:1 with Aaron ⬇️ | |||
| 27 Dec 2022 | 2022 Year In Review | ETP#98 | 01:03:23 | |
After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos. Work 1:1 with Aaron ⬇️ | |||
| 10 Jan 2023 | A Wise Person’s Guide to Sustainable Changes in 2023 | ETP#99 | 00:59:09 | |
In our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year. Work 1:1 with Aaron ⬇️ | |||
| 24 Jan 2023 | Evidence-Based Nihilism | ETP#100 | 01:11:22 | |
Research has dramatically helped to drive the industry forward over the last 10+ years. Thanks to this research we now feel quite confident about some things, such as longer rest periods are better for hypertrophy, frequency is mostly a means of partitioning volume etc… Work 1:1 with Aaron ⬇️ | |||
| 31 Jan 2023 | High’s & Low’s of Fitness Entrepreneurship | ETP#101 | 01:18:48 | |
Today we talk about the “Prosper” leg of ETP. As entrepreneurs in the health and fitness space, we have had our high’s, our low’s and everything in between. We know that many of you listeners are also coaches in this space, and hopefully by us sharing some insight into our journey’s thus far (both the good and the bad) we can provide helpful insight for navigating the rough patches along your journey as well. Work 1:1 with Aaron ⬇️ | |||
| 07 Feb 2023 | January 2023 Instagram Q&A | ETP#102 | 01:08:09 | |
Today we have the first episode of our Instagram Q&A series for 2023. We cover a number of different topics ranging from low calorie sauces for dieting, to spotting poorly designed training programs, and what the best reasoning would be for a DB chest fly vs a seated machine fly. Next week we will cover Part 2!
Work 1:1 with Aaron ⬇️ | |||
| 14 Feb 2023 | Setbacks + January Q&A Part 2 | ETP#103 | 01:11:06 | |
This week we cover the ironic timing of lower body injuries we both sustained this past week and our immediate action plans for making the best of the situations. After that we round out the remaining questions from last week’s January Q&A episode.
Work 1:1 with Aaron ⬇️ | |||
| 21 Feb 2023 | The Cardio Episode - Zone 2 and Zone 5 | ETP#104 | 01:07:29 | |
Over the past few months we have been loosely flirting with some of our own more recent experiences with incorporating cardiovascular training into our predominant resistance training. With this episode Bryan walks us through the two “zones” of cardiovascular training you may wish to consider incorporating and how to most-optimally incorporate these types of sessions whilst minimally impacting the adaptations from your strength training. Work 1:1 with Aaron ⬇️ | |||
| 28 Feb 2023 | A Conversation on Blood Work and Health | ETP#105 | 00:44:11 | |
In this episode, we discuss recent blood work results and concerns about Aaron’s genetic predisposition markers. We share our experiences with traditional doctors and the challenges we faced to find a healthcare professional who understands both our fitness and medical needs. We underscore the importance of understanding our bodies and being proactive with our health, including preventative testing and lifestyle changes. We consider the possibility of potentially trying unconventional management approaches and eventually shifting away from pure hypertrophy-focused training to improve our health markers. We also talk about the trend towards private, more health-focused care and the need for doctors who can bridge the gap between traditional medicine and fitness. In the next episode, we plan to discuss our goals and forecasting for the future. Work 1:1 with Aaron ⬇️ | |||
| 07 Mar 2023 | Deep Dive into our Current Training & Nutrition | ETP#106 | 00:58:01 | |
In episode 106, we discuss our current workout routines and experimentations. Bryan talks about his nine-day split and his specialization on quads and shoulders. He also shares details of training only one arm for six months and his plan to compare the strength and muscle mass of both arms at the end of the experiment. Aaron shares his current training routine, his recent gym change, and calorie surplus strategy. Work 1:1 with Aaron ⬇️ | |||
| 14 Mar 2023 | Minicuts vs. Traditional Cuts | ETP#107 | 01:05:35 | |
In this episode, we discuss mini cuts versus traditional cuts for fat loss and when might be more appropriate to use each. Mini cuts are shorter-term periods of aggressive calorie deficit, while traditional cuts involve longer periods of time, at a less aggressive rate of loss. We cover the Pros and the Cons for each respective approach, and provide examples of when we’ve used minicut’s with clients in the past and why we might use them in the future. We also discuss how one's age, existing responsibilities, lifestyle, and goals can affect which method is best for them. Give this episode a go for all of our insights on mini cuts vs. traditional cuts for your fat loss. Work 1:1 with Aaron ⬇️ | |||
| 21 Mar 2023 | Things That Matter. And Things That Matter, Less | ETP#108 | 01:15:16 | |
This week we have a fun conversation where we break down our hand-selected facets of training and nutrition that should be considered compulsory for building your best attainable physique. Then we further categorize into things where overemphasis is placed, which we are labeling “things that matter not as much.” Finally wrapping up with things that may matter, usually based on context, per usual. Work 1:1 with Aaron ⬇️ | |||
| 28 Mar 2023 | March 2023 Instagram Q&A | ETP#109 | 00:58:38 | |
In episode 109 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. Questions this month range from calorie cycling during surpluses, blood work during deficits, the potential for growth in upper body versus lower body compound movements, and how to simplify training during periods of high stress. We also touch on the introduction of AI in the fitness industry, our future plans for our businesses, and retirement. Thanks for listening! Work 1:1 with Aaron ⬇️ | |||
| 11 Apr 2023 | Brandon DaCruz: Bridging Hypertrophy & Health | ETP#110 | 01:10:17 | |
This week we have our friend Brandon DaCruz back on the podcast and our topic is healthspan. Brandon helps us cover 3 leftover questions from last week’s Q&A episode. We talk Brandon’s dive into being fully self-employed after 14 years spent in the corporate supplement industry. Then we settle into our conversation around concurrent training, and Brandon helps us navigate the literature on how you can have the best of both worlds whilst aging. Work 1:1 with Aaron ⬇️ | |||
| 18 Apr 2023 | Results: 6-Month Single Arm Training Experiment | ETP#111 | 01:06:48 | |
After 6 long months of training arms (biceps / triceps) on his left arm ONLY, Bryan shares with us the results of his pre and post testing. A strength test comparing left arm strength (the arm that was trained) to right arm (no training for 6 months), arm circumference measurements, and also DEXA scan results that produced peculiar findings. Then we shift the conversation into methods for quantifying weekly volume, our recommended approaches, how the prevailing volume suggestion research quantified volume, and pose the question whether quantifying volume at all is even necessary. Work 1:1 with Aaron ⬇️ | |||
| 25 Apr 2023 | What to Expect with 1:1 Coaching | ETP#112 | 01:05:21 | |
This week we give an inside look into what our respective 1-on-1 coaching programs look like. If you’ve ever been interested in working with either of us on an individual level this episode will provide insight into exactly what this would look like for you.We cover what you can expect through the application and consultation process, further expectations for onboarding, and the types of services currently provided. Work 1:1 with Aaron ⬇️ | |||
| 02 May 2023 | Goal Setting Through a Mesocycle | ETP#113 | 00:49:15 | |
How do we approach setting goals for a mesocycle? Especially when focused on hypertrophy as the goal outcome and not a particular 1 rep max. Work 1:1 with Aaron ⬇️ | |||
| 09 May 2023 | May Instagram Q&A | ETP#114 | 00:59:48 | |
In episode 114 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. This month we begin with 5 questions about long muscle lengths / stretch-mediated hypertrophy. After these, we discuss whether leg curls can sufficiently train hamstrings without hip hinges, whether we would ever do a marathon, getting sick mid meso, dropsets on lateral raises, ridding ourselves of chronic injuries, training frequency relevance for each muscle group, and a few others. Thanks for listening! Work 1:1 with Aaron ⬇️ | |||
| 23 May 2023 | When You and Your Partner Have Different Goals | ETP#115 | 00:52:17 | |
How to approach when you and your partner have different goals? In episode 115, we provide our own perspectives and advice on navigating relationships with different goals and interests in fitness, lifting, and nutrition. We include some of the mistakes we’ve made and lessons learned in being individuals with highly focused fitness-related goals alongside having successful long-term relationships. Work 1:1 with Aaron ⬇️ | |||
| 30 May 2023 | How Close to Failure Should We Train? | ETP#116 | 01:05:11 | |
Very recently, a preprint publication titled “Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions” was released that demonstrated some interesting (aka vindicating) information around training to failure for hypertrophy. In this episode we provide our thoughts and practical applications on some of our early interpretations. Work 1:1 with Aaron ⬇️ | |||
| 06 Jun 2023 | On Our Minds | ETP#117 | 01:12:41 | |
In today’s episode we share some of the recent news, presiding thoughts and general questions that have been top of mind lately. Of course mostly through the lens of resistance training, cardio, and nutrition. But also, some more theoretical observations about impressionable moments, and impacting personal experiences. Work 1:1 with Aaron ⬇️ | |||
| 13 Jun 2023 | June ‘23 Instagram Q&A | ETP#118 | 01:07:53 | |
This week we have our “mostly” monthly Instagram Q&A episode. Like always, we have a really solid mix of questions from a pretty educated listenership which we are always grateful for! Work 1:1 with Aaron ⬇️ | |||
| 04 Jul 2023 | Resurrecting Your Gains with GVS | ETP#119 | 01:18:49 | |
This week we have guest Geoffrey Verity Schofield who joins us to talk about his experiences getting very very lean recently, and how he found self-confidence in going against the grain. We also dive into getting into the YouTube game (with 100k plus subs) spending 12 years living in China as a westerner, and some of his personal insights from building an incredibly impressive natural physique in only 8 years. A very cool episode from a very cool guest. Work 1:1 with Aaron ⬇️ | |||
| 18 Jul 2023 | Updates + In Depth Q&A | ETP#120 | 01:15:02 | |
Big week of updates as it’s been 4 weeks since we’ve last provided updates at length. Then we cover 4 bigger questions from listeners that we wanted to dive into a bit more than typical. Thanks for listening! Work 1:1 with Aaron ⬇️ | |||
| 25 Jul 2023 | Glute Training: What the Research Says | ETP#121 | 00:58:57 | |
Bryan provides updates around his decision to focus more on cardio and what changes will take place in his approach to lifting. Aaron discusses fatigue and a need to deload. Work 1:1 with Aaron ⬇️ | |||
| 01 Aug 2023 | 5 Signs You're Making Good Gains | ETP#122 | 00:58:42 | |
How do you know if you’re making good gains in your season of building? In this episode we highlight 5 key facets that every high-quality gaining season requires to make the most out of the time and surplus. Work 1:1 with Aaron ⬇️ | |||
| 08 Aug 2023 | August Q&A | ETP#123 | 01:08:11 | |
Another fire episode of our monthly Instagram Q&A series. We cover 22 questions in this episode ranging from: drawbacks to using cuffs for cable y-raises and lateral raises, the utility of mini cuts, upper body strength limiting lower body gains, and fears navigating a gaining phase with a history of being overweight. A big thank you to everyone who submits questions to become part of these monthly episodes! Work 1:1 with Aaron ⬇️ | |||
| 15 Aug 2023 | Natural Bodybuilding with Brandon Kempter | ETP#124 | 01:07:12 | |
This week we have Brandon Kempter on the podcast. Brandon is a lifetime natural bodybuilder, with an MSc degree in Sports Nutrition Science, and has been competing in natural bodybuilding and coaching for more than a decade. We are excited to have this conversation with Brandon because of his unique positioning of personally competing at a high level, whilst coaching at a high level. This episode is a must-listen for anyone interested in bringing the best out of themselves physically. Work 1:1 with Aaron ⬇️ | |||
| 22 Aug 2023 | Making Gains as You Get Older | ETP#125 | 00:55:35 | |
This week on Eat Train Prosper we are covering why you should not give up on your body composition or gain making goals just because you’re into your late 30’s, 40’s, or even 50’s. Many of the commonly held beliefs about plummeting ability to achieve significant hypertrophy are simply not supported by the evidence. We cover which areas to put your emphasis and efforts into, and what are the ACTUAL limitations that have been limiting your previous efforts. Work 1:1 with Aaron ⬇️ | |||
| 05 Sep 2023 | September Instagram Q&A | ETP#126 | 01:12:26 | |
This week is our monthly listener Q&A episode which is a favorite for all of us. This months question topics range from signs of overtraining, early morning pre/post training meals, improving sleep quality, flywheel training, and when warrants changing training for a client in a deficit. Thanks to all who sent in questions! Work 1:1 with Aaron ⬇️ | |||
| 12 Sep 2023 | Training / Fat Loss Camp | ETP#127 | 01:08:19 | |
This week on the podcast we are doing a deep dive into both our current training protocols. Aaron in his Fat Loss Camp, and Bryan accumulating lots of cardio volume as he prepares for his 50 mile race in early October. There is a fair degree of new things in this episode that we haven’t previously shared before so this episode should be insightful for those curious. Thanks for listening! Work 1:1 with Aaron ⬇️ | |||
| 19 Sep 2023 | Anti-Percentage People | ETP#128 | 00:46:09 | |
This week on the pod we present our reasons and cases for why we are not big fans of using percentage-based programming. Playing devil's advocate we also disclose when we believe there is a strong utility for using this style of programming. Work 1:1 with Aaron ⬇️ | |||
| 26 Sep 2023 | Deloads & Training Age Dependent Proximity to Failure | ETP#129 | 00:56:00 | |
In today’s episode we provide some advice and actionable takeaways derived from recent (and an applicable older) research regarding planned deloads. Then we dive into a recent infographic from Chris Beardsley and his plausible theory on why relative training intensity needs to increase as your training age increases. Work 1:1 with Aaron ⬇️ | |||
| 03 Oct 2023 | October Instagram Q&A | ETP#130 | 01:08:52 | |
This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and much more. Work 1:1 with Aaron ⬇️ | |||
| 10 Oct 2023 | Pros & Cons of the PPL Split | ETP#131 | 00:57:31 | |
Push Pull Legs, more commonly referred to as PPL is a popular training split that divides the body into thirds and is repeated twice per rotation. This particular training split has a lot of upsides, but it also has some downsides that present some interesting wrinkles when designing a PPL cycle. Bryan’s upcoming training cycle will be PPL based, so in today’s episode we present our PRO’s and CON’s of the PPL. Work 1:1 with Aaron ⬇️ | |||
| 17 Oct 2023 | Bryan’s Post-Race Recap | ETP#132 | 01:02:56 | |
Last weekend Bryan wrapped up his 50 mile bike race in Utah which he has been working towards for numerous months now. We recap his awesome first timer performance and he shares notable moments from the race, his lessons learned, and what lies ahead for him with new cardio pursuits. Work 1:1 with Aaron ⬇️ | |||
| 24 Oct 2023 | Variety OR Repeat Everything? | ETP#133 | 01:05:10 | |
Which is best? Rotating exercises, rep schemes, and intensities week to week? Keeping all of the aforementioned variables identical? Or is it possibly some combination between the two? This week we dive into a 2014 study that aimed to answer that question. In typical Eat Train Prosper fashion, we provide additional important insight into the design choices of the study, as well as our own personal anecdote and speculation. Work 1:1 with Aaron ⬇️ | |||
| 07 Nov 2023 | Cardio for Physique Athletes + Rest days | ETP#134 | 01:12:53 | |
This week's episode covers two larger questions. First, how do we recommend programming cardio around hypertrophy work for serious lifters like physique athletes? Then our individual approaches to rest days. Are we fans of active vs. passive rest days, how do we change our nutrition, any additional activities to facilitate recovery, etc. Work 1:1 with Aaron ⬇️ | |||
| 14 Nov 2023 | November Instagram Q&A | ETP#135 | 01:09:45 | |
Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode. Work 1:1 with Aaron ⬇️ | |||
| 21 Nov 2023 | Thanksgiving Strategies | ETP#136 | 01:06:24 | |
This episode is titled Thanksgiving Strategies where we cover our approaches to help ensure you don’t end up feeling negatively about decisions made on the upcoming American Holiday. Heads up this part of the episode is covered at the end. The first parts of the episode cover the November Q&A questions we couldn’t fit into last week’s episode. Work 1:1 with Aaron ⬇️ | |||
| 12 Dec 2023 | Back and Lats Training | ETP#137 | 01:10:28 | |
Part one of a new series of episodes dubbed our “Design Series” we kick off with Back and Lats. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers. Work 1:1 with Aaron ⬇️ | |||
| 19 Dec 2023 | Shoulder Training | ETP#138 | 01:08:46 | |
In Part Two of the Eat Train Prosper “Design Series'' we dive into the anterior, and lateral delts at length. We paired the posterior delts in with last week's episode with back and lat training so we don’t cover the posterior delts again in depth. In this new series we walk through how we would approach program design for various body parts based on three equipment availability tiers. Work 1:1 with Aaron ⬇️ | |||
| 26 Dec 2023 | December 2023 Instagram Q&A | ETP#139 | 01:26:08 | |
Welcome to the final Eat Train Prosper episode of 2023. Our December Instagram Q&A episode. This Q&A is packed full of questions that are sure to help you kickoff your 2024 training and nutrition endeavors better mentally equipped with quality actional information. Thank you all for making our third full year of the podcast as fun and successful as ever. We are looking forward to kicking off year 4 of ETP in January. Work 1:1 with Aaron ⬇️ | |||
| 16 Jan 2024 | Quads Training | ETP#140 | 01:00:58 | |
Kicking off 2024 with Part Three of the Eat Train Prosper “Design Series.'' In this episode we dive into programming for the quadriceps. In this design series we walk through how we would approach program design for various body parts based on three equipment availability tiers. Work 1:1 with Aaron ⬇️ | |||
| 23 Jan 2024 | Aaron’s Best Physique Ever | ETP#141 | 01:04:10 | |
This week we cover Aaron’s year long periodization that resulted in his best physique ever. We dive into the calorie changes, at which intervals, how much food increased or decreased. What hiccups occurred, and what indirect impacts helped or hindered the results. Work 1:1 with Aaron ⬇️ | |||
| 30 Jan 2024 | January 2024 Instagram Q&A | ETP#142 | 01:26:14 | |
Kicking off the first of many Q&A episodes of 2024. The episode is a bit longer than typical, filled with questions and contextual answers for you to apply into your own diet and training. Work 1:1 with Aaron ⬇️ | |||
| 06 Feb 2024 | 10 Exercises for the Rest of Your Life | ETP#143 | 01:02:45 | |
If you could only do 10 exercises for the rest of your life, which would you choose? That is the question we have been tasked with answering today. What’s cool is we landed on many of the same exercises OR very slight variations based on our individual preferences. 10 exercises to stay as jacked as possible for as long as possible. Here we go! Work 1:1 with Aaron ⬇️ | |||
| 13 Feb 2024 | Chest Training | ETP#144 | 01:00:21 | |
Part four of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, and Quads. In today’s episode we are covering Chest. We walk you through how we would approach program design for effectively training the chest based on three equipment availability tiers. Work 1:1 with Aaron ⬇️ | |||
| 20 Feb 2024 | Knowing When to Use Certain Foods | ETP#145 | 01:06:09 | |
We have heard the statement, “There are no bad foods.” But there are, however, contextually poor uses of various foods. In this episode we will break down when certain foods can be more appropriate, and less appropriate, and how these pertain to your goals. Work 1:1 with Aaron ⬇️ | |||
| 27 Feb 2024 | February Q&A | ETP#146 | 01:25:32 | |
Once again it’s time for the monthly Eat Train Prosper Instagram Q&A episode. This week is a monster ep with 27 questions answered. As always, thank you for the continued interest and questions submitted for this episode. These are some of our favorites to continue to do. Work 1:1 with Aaron ⬇️ | |||
| 05 Mar 2024 | Dr. Mike T. Nelson | ETP#147 | 01:11:49 | |
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, Associate Professor at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible. Work 1:1 with Aaron ⬇️ | |||
| 12 Mar 2024 | Our Supplement Stacks | ETP#148 | 01:02:00 | |
In this episode we break down our respective supplement protocols that we each take daily. This came in as a question from our February Q&A episode that we felt would most appropriately be covered in a full episode. Please note that the majority of what we discuss in this episode applies contextually to ourselves at the current time. You should not blindly follow anything we are currently using. Work 1:1 with Aaron ⬇️ | |||
| 19 Mar 2024 | Our Favorite Rep Schemes | ETP#149 | 00:59:30 | |
This week we dive into some of our favorite rep schemes that we use either personally, in our own program design, or more commonly with clients. Bryan has laid this episode out in three sections: Hypertrophy, Strength & Strength Endurance and lastly Metabolic. Work 1:1 with Aaron ⬇️ | |||
| 26 Mar 2024 | N1 Hypertrophy Camp; Spring Training Programs | ETP#150 | 01:09:11 | |
Episode 150 centers around Bryan’s recent weekend at the N1 HQ for Hypertrophy Camp with numerous experiments exploring “lengthened exposures” and training density. We think that you will find some of the outcomes here rather thought provoking, as did we. Bryan wraps up the episode expanding upon Episode 143, where he turned a version of his 10 Exercises for Life into a twice weekly program he will run this Spring as he again shifts his training prioritization towards a cardio focused modality. Work 1:1 with Aaron ⬇️ | |||
| 10 Apr 2024 | Lyle McDonald on Training | ETP#151 | 01:08:44 | |
This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. Work 1:1 with Aaron ⬇️ | |||
| 16 Apr 2024 | Lyle McDonald on Nutrition | ETP#152 | 00:54:21 | |
This week we have none other than Lyle McDonald himself on the show. Lyle has authored a number of books on nutrition and training in the early to mid 2000’s that helped shape many of the concepts in the industry that are now commonplace. He’s also quite the polarizing figure and for good reason too. Work 1:1 with Aaron ⬇️ | |||
| 23 Apr 2024 | April Instagram Q&A | ETP#153 | 01:14:41 | |
Once again it is time for our (mostly) monthly Instagram Q&A episode. This week we have 25 questions that we answer. These episodes are always a favorite of ours to record so a big thank you to all the listeners who submitted questions. Work 1:1 with Aaron ⬇️ | |||
| 14 May 2024 | Reverse Dieting Strategies | ETP#154 | 00:59:37 | |
In Episode 154 we discuss choosing the right reverse dieting strategy and the pros and cons associated with each. Reverse dieting involves gradually increasing calorie intake after a period of dieting to find a new maintenance level. We explore two strategies: the hard and fast approach, where calories are increased immediately, and the incremental and slower approach, where calories are increased gradually over time. We cover the psychological and physiological factors to consider when choosing a reverse dieting strategy, as well as the impact on training. This episode provides a comprehensive overview of reverse dieting and offers insights for dieters looking to transition out of a dieting phase in the best way for themselves. Work 1:1 with Aaron ⬇️ | |||