Eat Train Prosper

We often talk about topics with a view from above, zooming in on the advanced trainee. But we all started somewhere, and the way in which you start can impact what you learn, how you interpret the information you’re receiving as feedback from your body, and what processes become your guiding principles as you progress through the training journey. In this episode we discuss some of the basic training concepts that were part of our journey during the early days. How much did we rely on compound movements? When did we implement isolation work? What lessons can be learned from the approach we utilized? Would we change anything if we could go back in time and do it again? Topics Explored:Learning how to work hard. The big lifts provide the biggest challenge. Defining standard training level progressions:  Beginner, Intermediate, Advanced.Progression happens weekly as beginner, especially on compounds, which allows an athlete to see consistent progress and improve execution through practice of similar movement patterns (and also movements that happen to be relatively functional in the perspective of daily life). The Nature of compounds that they work everything.  Arms with pulling and pushing movements, quads/hams/glutes across the lower body lifts. When a stimulus is new, these compound movements will absolutely cause growth in the auxiliary/assistance muscle groups. When you’re a beginner, every stimulus is new! Progressing 7 basic movement patterns and variations of personal choice for each.Squat, Deadlift, Bench Press, Row, Dip, Pull-up, Overhead Press.Diagnostic tools, variable assessment and adding in isolation movements slowly over time. Paul Carter's current argument that the complexity of the big lifts is too much for a beginner to learn oftentimes. Focusing more on simpler movements enhances the process of the trainee learning to make a MMC and improve execution quickly. Eventually, you reach intermediate status. It’s difficult to quantify this, other than the metric above regarding progression rates.When you add isolations, as an intermediate or advanced trainee, they can become the premier “diagnostic tool” that you have for whether hypertrophy is increasing in that area. Nutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train PWork 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

Bryan and Aaron provide their take on the protein range debate. Is 0.8 grams of protein per pound of bodyweight sufficient? Is there any beneficial potential in eating up to 1.5 grams of protein per pound of bodyweight.  Are those upper ranges superfluous or is there any merit? What are the important contextual considerations that warrant a lower protein intake vs. the higher end ranges.Questions Explored:What is your ultimate goal / importance of contextConsiderations when trying maximize hypertrophy both with and without concern for fat accumulationCan you lower protein if you are eating at a maintenance level intakeIs a higher protein intake more beneficial during a calorie deficitHow protein impacts the overall Thermic Effect of FeedingGluconeogenesisDietary limitations and restrictionsFood SensitivitiesReligious and moral commitments and how these can impact what may or may not be realistic for higher protein intakesProtein "overfeeding" studieshttps://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0High protein intake, the relation with renal function and kidney safetyNutrition Coaching with Aaron ⬇️https://strakernutritionco.comInstagram: @aaron_strakerFollow Bryan's Gym Programming ⬇️https://evolvedtrainingsystems.comInstagram: @bryanboorsteinEat Train Prosper Socials ⬇️Instagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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

Discover the secrets to perfecting your upper body workouts! Learn how to optimize chest training by mastering grip techniques and pausing at the bottom of presses. Delve into back and shoulder training with insights on elbow positioning and the benefits of cable machines. Explore advanced tricep exercises designed to engage all muscle heads effectively. Plus, uncover essential bicep strategies to maximize efficiency while minimizing injury risks. Elevate your fitness game with these expert tips!

This is part one of a two-part series on how to incorporate better position for improving exercise execution.Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing. Body Parts Discussed:QuadricepsHamstringsCalvesTopics Covered:The importance of moving through a full range of motion for quadricep development. Foot pressure and position for quads.The two things happening when you squat. Hip extension and knee extension.The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension. Elevating the heels when squatting.Isolation movements for the quadricepsGlute vs. quad dominance in single leg movements and how to prioritize one versus the other.Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus. Functional fitness or home gym variations for the absence of a leg extension machine.Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/The importance of achieving the stretched position of calf raises.Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.  Next week will cover Part 2 discussing all major muscle groups of the upper body.More from AaronInstagram: @aaron_strakerhttps://strakernutritionco.comMore from BryanInstagram: @bryanboorsteinhttps://evolvedtrainingsystems.comEat Train Prosper Social ChannelsInstagram: @Eat.Train.Prosper YouTube: EAT TRAIN PROSPER PODCASTWork 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

They answer Instagram questions about shifting calories when you change sports and how long to wait before adjusting. They compare split styles and explain why training frequency matters more than labels. They cover strategies to build muscle beyond just hard workouts, and discuss protein timing, pre-workouts, and whether tracking macros is necessary.

Two coaches share how lifting and nutrition shaped their careers and led to coaching businesses. They recount early CrossFit days, college training mistakes, burnout and hard injuries that forced a focus on recovery. Conversations cover transitions to hybrid strength and physique programming, and the path from coding to nutrition coaching.