In ETP166, we dive into common discussions in evidence-based training. We cover training volume across different training ages, maintenance volume, training to failure, and rep performance. We also discuss how exercise selection impacts volume and why individual factors matter for muscle growth and maintenance. While failure isn’t always necessary for progress, it can help gauge effort and save time. We talk about how failure in earlier sets can impact the rest of the session and whether going t...
Sep 03, 2024•1 hr 17 min
In part eight of this series, we wrap up our Training series with a focus on abs and calves. We discuss different movement patterns for abs, like flexion and rotation, we emphasize using full range of motion - just like any other movement pattern. We also cover training our preferred frequency, volumes, and share our favorite exercises. Then we dive into preferred methods for programming calves, stressing proper exercise selection and the benefits of stretch-mediated hypertrophy for calves. TIME...
Aug 20, 2024•57 min
In our August 2024 Q&A episode we answer 26 different questions ranging of course from training, to nutrition, and even some personal questions. As always, a big thank you to those who help us provide this content! 00:00 Introduction and Updates 09:58 I’ve been in a surplus for about a year now. Eating 4500 calories, but no longer gaining. Any thoughts on why? 11:51 Should we try to bias parts of muscles evenly? Upper lats, lower lats, long tri head, short tri head? Meaning if we do 12 sets ...
Aug 13, 2024•1 hr 22 min
In this episode, we dive deep into the discussion of what it takes to get very lean. We'll cover essential considerations like your starting point, personal value system, and indirect factors impacting your progress. We'll also talk about some of the tradeoffs and expectations you may face in your journey to achieve a very lean physique. TIMESTAMPS 0:00 - Life/episode updates 15:30 - Defining “Very Lean” 19:25 - Things you should consider 30:03 - Looking at some trade offs 50:54 - What you may e...
Jul 30, 2024•1 hr 11 min
This week on the podcast we have Kyle Baxter. “Bax” is a physio by trade but with some unconventional approaches to his work which is why we wanted to bring him on. I can almost guarantee you will hear some refreshing perspectives on common lifting injuries and what you can do to reduce the likelihood of these issues presenting themselves in your future. TIMESTAMPS 0:00 - Life/episode updates 7:35 - Getting to know Kyle Baxter 13:20 - Training Optimal vs. Training Hard 24:31 - Foot pressure and ...
Jul 23, 2024•1 hr 5 min
This week on Episode 162 we discuss what types of injuries and limitations we’ve personally dealt with over the years and how we’ve worked through them or around them. TIMESTAMPS 0:00 - Life/episode updates 19:52 - Disclaimer: WE ARE NOT DOCTORS 26:50 - Knees/Quads 39:02 - Feet/Ankles 44:47 - Hamstrings 48:59 - Low Back/SI/QL 57:21 - Elbows 1:08:05 - Wrists 1:13:14 - Shoulders/Chest 1:20:44 - Upper Back Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For ...
Jul 16, 2024•1 hr 26 min
We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening! TIMESTAMPS 0:00 - Life/episode updates 14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)? 18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP...
Jul 02, 2024•1 hr 18 min
In part seven of our Training Series, we are covering the Biceps. Bryan covers some of the anatomy associated with bicep training. Then we provide our top exercise picks and our reasons for effective training of the short and long heads of the biceps. Then we break this down into our three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only. Timestamps 0:00 - Life/episode updates 24:08 - Training your biceps 28:52 - Commercial gym tra...
Jun 25, 2024•1 hr 13 min
Part six of our series of episodes named the “Design Series.” So far we have covered the Upper Back, Lats, Shoulders, Quads, Chest, and Hamstrings. Today we are talking Triceps! Bryan guides us through best approaching program design for effectively training the medial, lateral, and long heads of the triceps broken down from three equipment availability tiers, a commercial gym setup, a garage gym of CrossFit facility, and then DB / Bands only. TIMESTAMPS 0:00 - Life/episode updates 24:39 - Divin...
Jun 11, 2024•1 hr 5 min
Part five of our series of episodes named the “Design Series.” So far we have covered the Upper Back and Lats, Shoulders, Quads, and Chest. In today’s episode we are covering the Hamstrings. Bryan comprehensively walks us through how to best approach intelligent program design for effectively training the hamstrings based on three equipment availability tiers. TIMESTAMPS 0:00 - Life/episode updates 21:18 - Introducing your hamstrings 26:24 - Commercial gym training 42:24 - Your options on a gara...
Jun 04, 2024•1 hr 2 min
Episode 156 is our monthly Instagram Q&A episode for May 2024. As always, this is one of our favorite episodes we get to do. And we encourage listeners to submit contextual questions so that we can help you get the most out of your personal eating and training endeavors. Catch you next month! TIMESTAMPS 0:00 - Life/episode updates 12:24 - Tips for stubborn chest fat loss? 14:37 - 1 and ¼ reps are more TUT, but is it worth the sacrifice in load for hypertrophy? 16:20 - In regards to the Pulld...
May 28, 2024•1 hr 11 min
Join us as we delve into some of our current goals; in regards to training and other tangential goals. Aaron discusses his much anticipated Men’s Physique prep, while Bryan discusses his updated training approach for bike season, and a new project on Instagram. Bryan has started a new page that is autobiographical in nature, following his lifting journey from youth to current. @a_lifters_life_story TIMESTAMPS 0:00 - Life/episode updates 7:33 - Bryan’s new Instagram page: @a_lifters_life_story 19...
May 21, 2024•1 hr
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...
May 14, 2024•1 hr
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. TIMESTAMPS 0:00 - Life/Episode updates 11:27 - If moving to hypertrophy / machine focused can that negatively affect other activity areas such as hiking, biking, etc? 13:51 - With all the volume studies lately and so much per session volume, are we ready to t...
Apr 23, 2024•1 hr 15 min
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. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can! TIMESTAMPS 0:00 - Nearly 20 years h...
Apr 16, 2024•54 min
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. This is a two part episode, where we spent over an hour discussing training, then another hour on nutrition. Tons of gems of knowledge delivered as only Lyle can! TIMESTAMPS 0:00 - Getting to know L...
Apr 10, 2024•1 hr 9 min
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. ...
Mar 26, 2024•1 hr 9 min
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. TIMESTAMPS 0:00 - Life/episode updates 16:28 - Starting with Hypertrophy 34:58 - Moving on to Strength & Strength Endurance 43:25 - Lastly, Metabolic Coaching with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-no...
Mar 19, 2024•1 hr
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. LEGION CODE: BRYAN Provides 20% off your first order, then additional bonus points and discounts ...
Mar 12, 2024•1 hr 2 min
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 ...
Mar 05, 2024•1 hr 12 min
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. TIMESTAMPS 0:00 - Life/episode updates 9:35 - Any changes to blood work panels since THC cessation? 14:18 - Pick only 3 meals to eat for the rest of your life (like the 10 exercises question) but for overall health and hype...
Feb 27, 2024•1 hr 26 min
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. TIMESTAMPS 0:00 - Life/episode updates 16:05 - Understanding what your goal is can help you choose appropriate foods 20:43 - Potatoes are wonderful, however… 24:03 - Strawberries and Watermelons 28:21 - Winter Squash (acorn, butternut, delica...
Feb 20, 2024•1 hr 6 min
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. TIMESTAMPS 0:00 - Life/episode updates 24:48 - What pushed Bryan and Aaron to work on their chests? 27:43 - Building a chest training session in a commercial gym 48:20 - Chest training in ...
Feb 13, 2024•1 hr
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! TIMESTAMPS 0:00 - Life/episode updates 23:39 - If you could only do 10 exercises for the rest of your life, what would you choose? 25:21 - The first exerc...
Feb 06, 2024•1 hr 3 min
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. TIMESTAMPS 0:00 - Life/episode updates 14:48 - Upper push/pull day, does order matter? I.e., Chest/chest/chest then back/back/back, or better to do chest/back/chest/back etc…? 18:18 - What kind of ring is Aaron gonna buy Jenny? 19:28 - Ya’ll talked about resolutions at the beginning of 2023… do you have a ...
Jan 30, 2024•1 hr 26 min
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. TIMESTAMPS 0:00 - Life/episode updates 12:07 - How it started 20:20 - The challenge of progressing in a surplus while traveling 26:11 - Eating enough to gain weight 34:15 - Getting into the diet 50:19 - What’s next? 58:55 - Thoughts on...
Jan 23, 2024•1 hr 4 min
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. TIMESTAMPS 0:00 - Life/episode updates 14:04 - The beauty and simplicity of quads 16:58 - Three movements to add in a quad day 23:17 - How does the increased intensity and volume of the leg extension impact the second mo...
Jan 16, 2024•1 hr 1 min
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. TIMESTAMPS 0:00 - Life/Episode Updates 15:06 - How much does running tr...
Dec 26, 2023•1 hr 26 min
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. TIMESTAMPS 0:00 - Life/Episode Updates 22:20 - Bryan's walkthrough of topics 30:10 - Working on your front delt...
Dec 19, 2023•1 hr 9 min
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. TIMESTAMPS 0:00 - Life/Episode Updates 18:00 - Aaron's walkthrough of topics 24:45 - One of the things that Bryan always thinks about when designing a program 35:50 - Training the upper back 42:40 Movements for lats 54:27 - Isolated rear delt movements 56:14 - Mov...
Dec 12, 2023•1 hr 10 min
