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. We also briefly cover the potential impact of cardio on muscle mass and using a DEX...
Mar 07, 2023•58 min
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...
Feb 28, 2023•44 min
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 ⬇️ https://strakernutritionco.com/nutr...
Feb 21, 2023•1 hr 7 min
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. Instagram Questions: When doing cardio, should I do it by minutes or calories burned? How will this new approach to “cardio for healthspan” play into the spring cut? Do you really need to consume fewer carbs with insulin resistance or just fewer k...
Feb 14, 2023•1 hr 11 min
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! Instagram Questions: What are good upper body exercises on the Smith machine? Are Single Leg Extensions a good option for Hypertrophy? Thoughts on Programming horizontal pulls before ...
Feb 07, 2023•1 hr 8 min
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 ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Don...
Jan 31, 2023•1 hr 19 min
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… But there are many studies which have extremely small effect sizes or state conclusions where it doesn’t seem to matter what we do. Such examples might be: Training with “lower” reps vs “higher” reps or progressing with reps vs p...
Jan 24, 2023•1 hr 11 min
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 ⬇️ https://strakernutri...
Jan 10, 2023•59 min
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. The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include revers...
Dec 27, 2022•1 hr 3 min
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...
Dec 13, 2022•59 min
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...
Dec 06, 2022•1 hr 8 min
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! Instagram Questions: 1. For shortened biased exercise, is it better to overload the short range the most, or have a drop-off in the short position to better fac...
Nov 29, 2022•1 hr 4 min
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? 2. Wh...
Nov 22, 2022•1 hr 3 min
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 ...
Nov 15, 2022•1 hr 10 min
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 benef...
Nov 08, 2022•1 hr 16 min
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. Keynotes from today's episode: Biomechanics/Anti-Biomechanics Biomechanics is the study...
Nov 01, 2022•1 hr 6 min
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. This is a banger of an episode that will be very informative. We cover our favorites, why each is our favorite, and then for most situations provide a secondary for when a particular piece of equipment may not be available. Thanks for listening! Here are Bryan's Fa...
Oct 25, 2022•1 hr 20 min
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. During reverse, cals go up, and cardio down. Increase cals fast or weekly? Is this good? Opinion on interset stretching How do I know that I’m recovered for a specific body part? What do I do about it? Where do you look for meal/recipe ideas When do you begin to include adductor trainin...
Oct 18, 2022•1 hr 10 min
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 ⬇️ https://strakernutritio...
Oct 04, 2022•1 hr 9 min
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. I think this episode can be of a lot of help to see that we both had large periods of where our nutrition was far from perfect and how we evolved independently to find ourselves where we currently our today with similar approaches to eating. As always, thanks for l...
Sep 27, 2022•52 min
If you could do the training career all over again, with your current knowledge, how would you do it? A deep, thought-provoking question that had been sent in that we wanted to give a full episode to cover in depth. We are definitely in the midst of a very interesting time in the world of lifting weights and the minds and science being given to training. Looking back on 20+ years spent training, how would we change things, if at all? Thanks for listening! ✌️ Coaching with Aaron ⬇️ https://strake...
Sep 20, 2022•1 hr 4 min
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: 1. Is there evidence suggesting that some whole foods are better than shakes? 2. Thoughts on nutrition protocol for high school wrestlers? 4 months of 1.5% BW loss per week. 3. During bulk do we need to decrease fibre from fruits/veggies because of high carbs? 4. Is there a difference between optimal nutrition for longevity vs. strength training? ...
Sep 13, 2022•1 hr 2 min
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. Have you tried the lengthened drop sets as their own set? i.e. taking a full rest before the set? 5 weeks post cut, 12 lbs up, but can't lose weight on lowest calories of cut. Metabolic adaptation tips? If you could do the training career all over again, with the current knowled...
Sep 06, 2022•1 hr 6 min
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. Thanks for listening Coaching with Milo ⬇️ https://wolfcoaching.net/ IG | @wolfcoach_ Coaching with Aaron ⬇️ ...
Aug 30, 2022•1 hr 4 min
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. Thanks for listening Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Done For You Client Check-In System for Online Coaches ⬇️ https://s...
Aug 23, 2022•59 min
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. We weigh in on some of the more seemingly conflicti...
Aug 16, 2022•1 hr 11 min
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. In this episode, we use a swinging pendulum as a metaphor to walk through spending time at both “extremes” before settling into a balanced middle ground. Give this one a listen to better help understand the roles seasons and cycles...
Aug 09, 2022•57 min
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. Kas covers variance in the degree of lengthened position in biarticular vs monoarticular muscles, theoretical and practical benefits for maximally training the lengthened position, and reasons you should also still train in the shortened position, and plausible roles of titin in the three-filament model on increasing m...
Aug 02, 2022•1 hr 35 min
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. How to do a strength phase to support hypertrophy How would you fuel and plan around hiking a 14er? Which is better for Hypertrophy, DBs or cables? How do you avoid burnout as a coach? 12+ years into coaching and struggling with this. The ratio of lengthened to shortened per muscle group? How do you measure ef...
Jul 26, 2022•1 hr 11 min
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! Thanks for listening! C...
Jul 19, 2022•1 hr 1 min
