Eat Train Prosper

A lively Instagram Q&A unfolds, diving deep into various training and nutrition principles. The hosts share their eating styles and how these choices affect their coaching and physiques. Discover efficient workout strategies for those with limited gym time, and hear about personal journeys involving dietary transformations. Intuitive training and its benefits are examined, alongside practical advice for increasing protein intake on vegetarian diets. The conversation also touches on rethinking approaches to exercises like Romanian Deadlifts, highlighting the balance of discipline and enjoyment in fitness.

Adam Neth, a fitness coach and owner of Lift Lab who moved from competitive natural bodybuilding to evidence-informed programming. He recounts building a garage training studio during COVID. The conversation covers natural hypertrophy, evolving training philosophies, precise exercise selection, volume and set structure, hybrid in-person/online coaching, and practical equipment and rehab choices.

Jeremiah Bair, coach and founder of Elevated Coaching Systems who works with physique-focused clients and hosts the Living Lean podcast, joins to unpack reverse dieting. They debate when slow calorie ramps make sense and when larger jumps are more practical. Conversations cover body-fat context, metabolic differences, digestive recovery, coaching realities, and behavioral fixes that often mimic reverse-diet effects.

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-BiomechanicsBiomechanics is the study of the structure, function, and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells, and cell organelles, using the methods of mechanics. Biomechanics is a branch of biophysics.Arguments against biomechanics:People have been getting yoked for decades with free weights If it worked for Arnold…Barbell basics Just work hard (feels like biomechanics sort of goes against the way it was “meant to be” or whatever nonsense, of just smashing weight)Pull-ups for back Biomechanic-optimized movements aren’t as “subjectively taxing”You need to do much fewer movements if you pick the big hitters. Isolating more stuff means you have to do more movements Arguments for biomechanics:Everything is biomechanics. Even if you try to optimize a barbell movement Long muscle lengths = need to find where it is most lengthened Minimizing joint issues / nonexistent since “switching”Learning/understanding why certain movements produce an incredible stimulus and others don’tIncreasing tension on the desired tissuesHow do you know people wouldn’t have been more jacked with better movements?Improved program design. Less redundancy, better volume distribution.Thanks for listening!  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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

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 Favs:Chest: DB Fly/Press, cable Sterno/costal press (machine press if available and converges)Upper Back: Chest sup row (wide elbows) (T-bar, cable, DB), Wide pulldown (legs locked)Rear Delts: Chest sup Row (30-45 deg elbows) (T-bar, cable, DB)Lats: One arm Pulls (iliac, lumbar), neutral pulldown (legs locked)Lateral Delts: Single arm cable raise behind back, dual cable lateral raise Front Delts:Low to high cable raise, anterior delt press (cable, then DB) Quads: Pendulum, Leg Extensions (Resistance curve manipulation and/or use of Sissy squat) Hamstrings:45-Hip Ext + Leg curls (seated) OR B-stance RDL + Lying leg curlGlutes:RFESS, lunges (bridges and thrusts are an afterthought)Abs: Cable crunches, “Curl-ups”, Garhammer crunchesCalves:Deficit single leg DB calf raise (new: single leg deficit cable calf raise)Here are Aaron's Favs:Chest:Converging chest press machine. Selectorized. Upright dual cable version of #1Upper Back:Chest-supported upright machine row. Semi-pronated grip.Chest-supported plate-loaded row. Rear Delts:Seated cable row w/ a semi-pronated mag grip.Prone Incline Rear Delt DB Row.Lats:Unilaterally supported pulldown.Seated Cable Row. Lat Focus. (Lean forward / hollow core w/ neutral grip)Lateral Delts:Prone Incline Lateral Delt DB RaisesMedial Delt “KAS set” Anterior Delts:Anterior Delt DB Press.Cable Anterior Delt DB Press.Quads:Hack SquatLengthened Bias Leg Extension (rare.)Reverse heavy sled dragHams:Seated Hamstring CurlStiff Legged Deadlifts (off the ground.)Glutes:Bulgarian SS.Deficit Reverse Lunge.Abs:Weighted Swiss Ball CrunchAb WheelThanks for listening! 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In the October Q&A, the hosts tackle reverse dieting with insights on when to increase calories. They dive into interset stretching, discussing its benefits and drawbacks for muscle growth. Recovery is a hot topic, with advice on recognizing under-recovery signs and programming deloads effectively. Meal ideas are simplified into basic components, while they suggest when to integrate adductor training. The conversation also covers the importance of Zone 2 cardio for endurance. Finally, they humorously address training asymmetry and the intricacies of programming group classes.

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://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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

The hosts celebrate their two-year journey while sharing personal stories in training and nutrition. They discuss a recent medical procedure and its emotional impacts, alongside balancing fitness and family life. Reflections on their early nutrition challenges reveal humorous dietary missteps and the influence of brands like EAS Sports Nutrition. Their transformative paths highlight the evolution from unhealthy eating to structured nutrition, revealing valuable lessons about health and self-esteem. This candid exploration is both inspiring and relatable!

They revisit how they would redesign decades of lifting with today's knowledge. Topics include smarter loading for dips and progressive movement lengths. They debate early emphasis on compound lifts versus teaching mechanics to teens. Tempo, eccentric control, isolation work, neglected leg training, and the role of community and accountability all come up.

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?5. Can only sleep if I’m dead tired. Do you have tips for better sleep and how to avoid “overthinking” before bedtime?6. Static stretching directly after a resistance training session increases hypertrophy?7. Should you be hitting failure during training when cutting?Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST 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.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media  ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST