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

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

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

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

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

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

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

In episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far.

Timestamps:
00:00:00 - Introduction and Updates
00:12:33 - The Idea of Becoming a Coach
00:24:55 - Getting the ball rolling
00:36:20 - The Do or Die Moments
00:47:08 - Defining Success
00:55:27 - Notable Peaks or Accomplishments

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

It’s time for the Monthly Instagram Q&A. October 2024 edition. Notable questions our opinion on the volume and frequency recommendations, whether additional cardiovascular work can be beneficial to hypertrophy, and how to provide nutrition coaching for an entire 30 athlete football team. As always, a big thank you to the ETP community for providing us help on these episodes.

TIMESTAMPS:
00:00:36 - I haven’t been able to gain strength in a long time. Been training for 15 years. If I want to keep getting Hypertrophy, is my only option to go bonkers on volume?

00:11:06 - Opinion on Chris b and Paul C vol & frequency recommendations. For example, a 4 day UL split in 7-day period vs PPL over say a 10 day period. Assume that 4 days was the most you could do in a normal week.

00:17:10 - How did you get into biking? I never learned how to ride growing up but just taught myself and am ready to start getting competitive!

00:24:13 - What’s better…. Overshooting or undershooting RPE?

00:28:12 - Is the periodization model from N1 applicable for competitive Bodybuilders?

00:33:25 - What is Strakers plan to increase fertility for starting a family next year (or year after?)

00:35:55 - How do you think your training will change in your 60’s and 70’s?

00:41:33 - How to best ensure progress when you are using two different gyms with different types of equipment?

00:44:40 - How to handle machines/benches being taken at commercial gym and exercise sequencing? Substitute, change exercise order, or wait it out?

00:48:55 - What is a minimum and ideal amount of dietary fat to aim for?

00:52:23 - When trying for fat loss, is it important to track 3 macros? I know some coaches only track protein and calories?

00:56:07 - How to balance food diversity while also loving my same meals throughout the week?

00:57:33 - How to target erectors under load with progressive overload?

01:01:22 - Best meal 1-2 hours before cardio? Bryan’s and Aaron’s choice.

01:03:36 - Do you think improving cardiovascular health will help with hypertrophy? https://pubmed.ncbi.nlm.nih.gov/23912805/

01:07:10 - Are you guys taking on 1 on 1 clients?

01:08:46 - Hobbies outside of lifting?

01:10:46 - How would you design a program to achieve a Toes to Bar?

01:12:41 - How would you manage the nutrition of a full football team 35 players that really knows nothing about nutrition? There’s a huge room for improvement but how would you install this to this large team roster? Any ideas will be welcomed.

01:18:02 - Thoughts on more aggressive deficits? Get “in and out” mentality versus being more conservative?

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