Eat Train Prosper

This week is our October Instagram Q&A episode and as always we have a gamut of topics to cover. We detail exactly what we both eat in a day, the optimality of a full body versus body part split training for hypertrophy, the impact on stimulus to fatigue ratio for training near failure or to total failure, how to reduce cardio volume while maintaining the higher level of fitness achieved, and...

In today’s episode we provide some advice and actionable takeaways derived from recent (and an applicable older) research regarding planned deloads. Then we dive into a recent infographic from Chris Beardsley and his plausible theory on why relative training intensity needs to increase as your training age increases. Links to resources discussed in this episode: https://sportrxiv.org/index.php/ser...

This week on the pod we present our reasons and cases for why we are not big fans of using percentage-based programming. Playing devil's advocate we also disclose when we believe there is a strong utility for using this style of programming.  Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ⬇️ https://strakernu...

This week on the podcast we are doing a deep dive into both our current training protocols. Aaron in his Fat Loss Camp, and Bryan accumulating lots of cardio volume as he prepares for his 50 mile race in early October. There is a fair degree of new things in this episode that we haven’t previously shared before so this episode should be insightful for those curious. Thanks for listening! Work 1:1...

This week is our monthly listener Q&A episode which is a favorite for all of us. This months question topics range from signs of overtraining, early morning pre/post training meals, improving sleep quality, flywheel training, and when warrants changing training for a client in a deficit. Thanks to all who sent in questions! Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coachi...

This week on Eat Train Prosper we are covering why you should not give up on your body composition or gain making goals just because you’re into your late 30’s, 40’s, or even 50’s. Many of the commonly held beliefs about plummeting ability to achieve significant hypertrophy are simply not supported by the evidence. We cover which areas to put your emphasis and efforts into, and what are the ACTUAL...

This week we have Brandon Kempter on the podcast. Brandon is a lifetime natural bodybuilder, with an MSc degree in Sports Nutrition Science, and has been competing in natural bodybuilding and coaching for more than a decade. We are excited to have this conversation with Brandon because of his unique positioning of personally competing at a high level, whilst coaching at a high level. This episode...

Another fire episode of our monthly Instagram Q&A series. We cover 22 questions in this episode ranging from: drawbacks to using cuffs for cable y-raises and lateral raises, the utility of mini cuts, upper body strength limiting lower body gains, and fears navigating a gaining phase with a history of being overweight. A big thank you to everyone who submits questions to become part of these mo...

How do you know if you’re making good gains in your season of building? In this episode we highlight 5 key facets that every high-quality gaining season requires to make the most out of the time and surplus. 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-ch...

Bryan provides updates around his decision to focus more on cardio and what changes will take place in his approach to lifting. Aaron discusses fatigue and a need to deload.  Then we get into the topic for the day, in which we breakdown two new studies on glute development. Both studies include Hip Thrusts and apparently demonstrate how great they are. We question some aspects of study design and...

Big week of updates as it’s been 4 weeks since we’ve last provided updates at length. Then we cover 4 bigger questions from listeners that we wanted to dive into a bit more than typical. 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-c...

This week we have guest Geoffrey Verity Schofield who joins us to talk about his experiences getting very very lean recently, and how he found self-confidence in going against the grain. We also dive into getting into the YouTube game (with 100k plus subs) spending 12 years living in China as a westerner, and some of his personal insights from building an incredibly impressive natural physique in...

This week we have our “mostly” monthly Instagram Q&A episode. Like always, we have a really solid mix of questions from a pretty educated listenership which we are always grateful for! 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/ Pa...

In today’s episode we share some of the recent news, presiding thoughts and general questions that have been top of mind lately. Of course mostly through the lens of resistance training, cardio, and nutrition. But also, some more theoretical observations about impressionable moments, and impacting personal experiences. Work 1:1 with Aaron ⬇️ https://strakernutritionco.com/nutrition-coaching-apply-...

Very recently, a preprint publication titled “​​Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions” was released that demonstrated some interesting (aka vindicating) information around training to failure for hypertrophy. In this episode we provide our thoughts and practical applic...

How to approach when you and your partner have different goals? In episode 115, we provide our own perspectives and advice on navigating relationships with different goals and interests in fitness, lifting, and nutrition. We include some of the mistakes we’ve made and lessons learned in being individuals with highly focused fitness-related goals alongside having successful long-term relationships....

In episode 114 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. This month we begin with 5 questions about long muscle lengths / stretch-mediated hypertrophy. After these, we discuss whether leg curls can sufficiently train hamstrings without hip hinges, whether we would ever do a marathon, getting sick mid meso, dropsets on lateral raises, ridding o...

How do we approach setting goals for a mesocycle? Especially when focused on hypertrophy as the goal outcome and not a particular 1 rep max.  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://p...

This week we give an inside look into what our respective 1-on-1 coaching programs look like. If you’ve ever been interested in working with either of us on an individual level this episode will provide insight into exactly what this would look like for you. We cover what you can expect through the application and consultation process, further expectations for onboarding, and the types of services...

After 6 long months of training arms (biceps / triceps) on his left arm ONLY, Bryan shares with us the results of his pre and post testing. A strength test comparing left arm strength (the arm that was trained) to right arm (no training for 6 months), arm circumference measurements, and also DEXA scan results that produced peculiar findings. Then we shift the conversation into methods for quantify...

This week we have our friend Brandon DaCruz back on the podcast and our topic is  healthspan. Brandon helps us cover 3 leftover questions from last week’s Q&A episode. We talk Brandon’s dive into being fully self-employed after 14 years spent in the corporate supplement industry. Then we settle into our conversation around concurrent training, and Brandon helps us navigate the literature on ho...

In episode 109 we have our monthly Instagram Q&A, where we answer a variety of questions from our audience. Questions this month range from calorie cycling during surpluses, blood work during deficits, the potential for growth in upper body versus lower body compound movements, and how to simplify training during periods of high stress. We also touch on the introduction of AI in the fitness in...

This week we have a fun conversation where we break down our hand-selected facets of training and nutrition that should be considered compulsory for building your best attainable physique. Then we further categorize into things where overemphasis is placed, which we are labeling “things that matter not as much.” Finally wrapping up with things that may matter, usually based on context, per usual....

In this episode, we discuss mini cuts versus traditional cuts for fat loss and when might be more appropriate to use each. Mini cuts are shorter-term periods of aggressive calorie deficit, while traditional cuts involve longer periods of time, at a less aggressive rate of loss. We cover the Pros and the Cons for each respective approach, and provide examples of when we’ve used minicut’s with clien...

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 s...