This week Bryan and Aaron cover the complete design of Bryan's new hypertrophy training rotation now that his strength cycle has officially ended. How you can determine your sensitivity when supplementing with Melatonin, and current favorite movement patterns to train the rear delts for hypertrophy. As always, thanks for listening! ✌️ Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Done For You Client Check-In System for Online Coaches ⬇️ https://strakernutri...
Dec 07, 2021•59 min
Coach Kassem Hanson, the creator of N1 Education and N1 Training, brings an incredible and unprecedented depth of knowledge to lifting weights. Revolutionary is the word that comes to mind with how what you will learn from Kassem and N1 will improve your training. Today’s episode you will need to listen to at least twice, because many of the concepts will likely be foreign at first. After listening make sure to find coach Kassem and the N1 on their respective social channels (linked below in sho...
Nov 30, 2021•1 hr 16 min
Today we have an interesting discussion around the thoughts and perceptions that have molded our viewpoints when it comes to selecting the right gym. Bryan also gives the latest updates on managing fatigue for deadlift performance throughout his ongoing strength block, and why he’s excited for his return to a hypertrophy block. What is harder, a 3RM Back Squat or 12RM Hack/Pendulum? And Aaron shares the latest from his big testing day experiment, his gut protocol, and revelations from the most b...
Nov 23, 2021•54 min
Episode 44 consists of updates from the both of us, as well as the many side chats these inspire. Autoregulating intensity and managing fatigue during pursuit of strength. Psychological preparation in low rep heavy sets vs. moderate load higher rep sets. Dietary “normalcy” and wanting nothing to do with it. And lastly why you want to schedule your DEXA Scan before your blood work and not after. Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-per...
Nov 16, 2021•46 min
We talk a lot about objectivity on the podcast and one of the top ways to objectively measure changes in lean body mass and fat mass is by getting a DEXA Scan. Today we talk about how it can be beneficial, what you should do to control as many variables as possible, and some of the discrepancies you may find between a DEXA and some other more commonly used methods. Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Done For You...
Nov 09, 2021•54 min
Today we take a new approach to an Instagram Q&A episode and instead of picking and choosing we answered ALL SUBMITTED QUESTIONS. 23 questions to be precise. We sectioned off the questions into first nutrition related questions, then training related questions, and finally lifestyle related questions. Thank you to all of you guys who submitted your questions for this weeks episode and thank you for listening! ✌️ Nutrition Questions: Does a higher fat macro split tend to favor a “lifestyle le...
Nov 02, 2021•1 hr 24 min
Today’s episode is a pilot for a new type of episode we may include monthly on research review roundups where we weigh in on some notably practical research in nutrition and training. First up a very cool study demonstrating that metabolic rate pretty much stays consistent throughout our 50’s. Then we dig into a very popular topic right now with three studies suggesting that training at longer muscle lengths promotes greater hypertrophy than shorter muscle lengths. Potential uses and practicalit...
Oct 26, 2021•59 min
Today we take a bit deeper of a dive on practical progression options for when to increase (or decrease) loads. We cover Dynamic Double Progression a bit deeper and why the rep drop-off model may be a more appropriate progression model for you. Additionally we cover if you should be rearranging your exercise order in your program to give greater rest between the same body parts. Then conversation then shifts into how to increase the length of your training blocks and extending potential total hy...
Oct 19, 2021•48 min
Today’s episode is a special edition Q&A from other nutrition coaches, in-person and online trainers about how we approach certain client cases, protocols, and limiting mindsets. Ranging from psychological and priority questions to reading client bloodwork, digestion issues, and how to transition into the online coaching space from being strictly an in-person trainer. If you’re an established coach or looking to get into the space feel free to DM us question specifics to be covered on future...
Oct 12, 2021•1 hr 2 min
This week Bryan and Aaron recap the end of Bryan’s diet, his photoshoot comparing the progress he made from the previous year, and an honest critique from Pro Natural Bodybuilders Alberto Núñez and Brian Minor. Aaron shares details about his gut protocol for improving lingering digestion issues as a result of the travel lifestyle, new low weigh-ins during his recovery diet and associations between relative body fat percentages and their impacts on bloodwork markers. Thanks for listening! ✌️ Nutr...
Oct 05, 2021•50 min
Today we have Zac and Josh of Data Driven Strength on the podcast and we get real into the weeds on what research supports for lifting big weights...and a little bit of getting jacked as well. Zac and Josh take us through what monitoring velocity in your strength training can provide you, the differences in approach for training for strength vs. muscle hypertrophy, and how training at lower RPE and higher RIR can be neurologically beneficial for you strength adaptations. It was really cool to ge...
Sep 28, 2021•1 hr 33 min
After nearly 4.5 months of dieting Bryan is in his final days so we cover his “peaking” strategy he plans to employ heading into his photoshoot. We also discuss upcoming strength training cycles we both will transition to during this fall season after exclusively training for hypertrophy for 2+ years. We wrap up with long-term specialization cycles of 12 months or even longer and when and why this might be appropriate for you as opposed to a traditional 8 to 12 week specialization. As always, th...
Sep 21, 2021•1 hr 1 min
Today’s episode is all about delicious fruits, Aaron narrowly avoiding an absolute meltdown because of the common house fly, peaking strategies for end of Bryan’s diet, and things that we wish we knew sooner in our training and nutrition journeys. As always, thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Complete Client Check-In System for Online Coaches ⬇️ https://strakernutritionco.com/macronutrient-reporting-check-in-tem...
Sep 14, 2021•1 hr 7 min
The end of Bryan's 8 week ab training experiment and seemingly mysterious new diet low weigh-ins. Could there be more to why your weight fluctuates besides the previous days calorie totals? Which psychological considerations should you take into account on where training and nutrition fit into your current lifestyle and priorities? In a conversation a bit more meta and introspective than usual, Bryan and Aaron share how their priorities and considerations have shifted over time. Thanks for liste...
Sep 07, 2021•1 hr 2 min
In this episode we speak on a few tips for longevity for the tricep joint specifically, when setting a hard deadline for objective eating outcomes actually become beneficial, and future plans to sprinkle back in some dedicated strength-focused training. Then we get into the topic for the day on fake natty accusations that we have encountered. What our perceptions are on this, misunderstandings many guys have that lead them to believe this, and how this can ultimately hold you back. As always, th...
Aug 31, 2021•55 min
Today on the podcast we have our friend Rachel Gregory and we are talking about women and building muscle. Rachel is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, " 21-Day Ketogenic Diet Weight Loss Challenge . " We get into some of her background, transitioning from CrossFit style training into a more physique-focused approach (very similar to our own) and then dig into...
Aug 24, 2021•1 hr 11 min
In this week's episode of Eat Train Prosper we have our monthly Instagram Q&A! 10 questions ranging from being scale focused, what to do if you're skinny fat, eating more than 1 gram of protein per pound bodyweight, and what to do after untracked/unplanned caloric overages. We also cover the utility of getting something like a DEXA scan done, go off on a slight aside about Perfect Bars, and remember the Mountain Dog, John Meadows and everything we've been fortunate to learn from him over the...
Aug 17, 2021•1 hr 13 min
Talk about an episode near and dear to our hearts. In this episode we're covering 7 potential mistakes you might find yourself making in your eternal quest for pants-splitting quads, glutes, and hamstrings. Admittedly, it took us many years to realize, learn, and accept these mistakes as we made them ourselves. After listening to this one, may the Gods bless your future leg sessions with the most glorious offerings of gains. Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabol...
Aug 10, 2021•1 hr
This week on the podcast we have Dr. Eric Helms. Eric has a PhD in strength and conditioning, and two master’s degrees, one in exercise science and the other in sports nutrition. Eric is the co-founder and chief science officer for Team 3D Muscle Journey , chief author of the Muscle and Strength Pyramid books , co-founder and contributor to Monthly Applications in Strength Sport research review, co-host of the Iron Culture Podcast , and a Strength & Conditioning Research Fellow in the Sports...
Aug 03, 2021•1 hr 14 min
This week Bryan and Aaron touch base on the tail end of Bryan's Active Recovery week, when to know when something like an Active Recovery week might be beneficial, and other similar forms of this that might inadvertently occur. They also answer 5 questions from Instagram DMs all in relation to hypertrophy training. Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Complete Client Check-In System for Online Coaches ⬇️ https://s...
Jul 27, 2021•59 min
Bryan and Aaron cover in detail the exact feeding frequency, timing, and foods they are utilizing while successfully navigating their current diets. Covering some differences between the approaches taken between them, and their respective thoughts and reasoning behind these. Also covered are updates on the Ab Training Experiment, Bryan's current Active Recovery week, Aaron's reflections on 30 days without caffeine, and when to call it quits during a diet. Thanks for listening! ✌️ Nutrition Coach...
Jul 20, 2021•1 hr 3 min
In this week's episode we provide in-depth answer's to 6 great questions from Bryan's Instagram followers. Before we dig into these we cover our favorite strategies for mixing whey isolate with Gatorade (protein + carbs) and lay the groundwork for an 8 week experiment regarding directly training abs. For the opportunity to get some of your questions answered in a future episode you can reach out to us on Instagram. @aaron_straker and @bryanboorstein Thanks for listening! ✌️ Nutrition Coaching wi...
Jul 13, 2021•1 hr 2 min
After a brief hiatus while Bryan was on vacation we are back talking how to stay on track and not derail progress whilst balancing objective eating, training on vacation and keeping the rest of your family happy. We also weigh-in on the what does training to 1RIR actually subjectively look/feel like and answer how you can approach effectively including partial reps into your training routine. Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-perfo...
Jul 06, 2021•1 hr 8 min
In this week's episode Bryan and Aaron cover some personal goals outside of training and nutrition. We answer the questions of how you might best incorporate "less than optimal" physical activities into your grand pursuit of physique, fat loss, and performance. The major theme of this episode stems from Bryan's recent training session with Kassem Hanson, Brian Minor and Alberto Núñez which sparks a ton of curiosity surrounding variable resistance, evaluating volume, effective reps, and current r...
Jun 15, 2021•57 min
This week we are joined by Laurie Christine King! Laurie is an absolute powerhouse on things fitness and nutrition, and a strong voice for inclusivity and diversity in the industry. She also co-founded and operates Paragon Training Methods alongside Bryan. In this episode we dig into the backstory behind the founding of Paragon, what it really means to be strong and well fed, and playing the long game in listening to what your body is trying to tell you. Thanks for listening! ✌️ Find More from L...
Jun 08, 2021•1 hr 22 min
In this episode Aaron shares some of his recent and personal realizations around how nutrition fits into his social life, as well as some fears and uncertainties surrounding his own training and progress. Bryan sheds some insight on his own recent training realizations and we wrap up with providing our own nuanced takes on the classic question of "What is the best way to train during a deficit?" Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-pe...
Jun 01, 2021•1 hr 5 min
This week we are joined once again by Brandon DaCruz and we are talking about endogenous insulin and everything you might want to know about how insulin impacts how well you can build muscle, drop body fat and ultimately your day-to-day health. Follow / Reach Out to Brandon ⬇️ Instagram: @brandondacruz_ Coaching Inquiries: bdacruzfitness@gmail.com Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Instagram: @aaron_straker Follow Bryan's Gym Programmin...
May 25, 2021•1 hr 32 min
This week we introduce a big topic in training called Mechanical Tension and why it's important for progressing to you. We also dive into body fat percentage levels and what is most important to know here. The different types of deload techniques becoming more available as well as when you should do you cardio...if at all? Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Instagram: @aaron_straker Follow Bryan's Gym Programmin...
May 18, 2021•50 min
In this week's episode Bryan and Aaron cover in-depth 7 questions from Instagram and a few bonus extra questions at the end. Topics range from personal anecdote and research on marijuana use, reasons for/against calorie cycling, leg drive in the bench press, and the best rep range to maximize muscle AND grow muscle simultaneously. Thanks for listening! ✌️ Nutrition Coaching with Aaron ⬇️ https://strakernutritionco.com/metabolic-performance-protocol Instagram: @aaron_straker Follow Bryan's Gym Pr...
May 11, 2021•1 hr 5 min
This week Bryan and Aaron go over the planning and structure of their respective calorie deficits and mini-cuts that have started. Aaron provides an update on the proposed Full Body Hypertrophy (FBH) training block from a few episodes back. Aaron's covers the importance of getting labwork drawn periodically for your health primarily and to know where you're starting a potential calorie deficit from and its impacts. Lastly, some best practices for staying lean post calorie deficit period as you t...
May 04, 2021•1 hr 7 min
