In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.
Timestamps:
00:00:00 - Personal Updates
00:05:38 - How deep should we go on a fly-type movement for the chest?
00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?
00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?
00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…
00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?
00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?
00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?
00:32:58 - How to approach single arm training when there is a strength discrepancy?
00:36:30 - What’s the obsession with Hyrox these days?
00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?
00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?
00:47:11 - Any hypertrophy benefits to doing reverse hypers?
00:48:33 - 2x vs 3x frequency? Is 3x really worth it?
00:49:46 - What’s your next experiment?
00:52:29 - Is Hybrid training just old school strength and conditioning?
00:54:48 - Can you discuss who might benefit from using a weight vest?
00:57:44 - What could I expect from maingaining?
01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.
01:02:49 - Can you explain the difference between the lateral raises and the Y raise?
01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?
01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?
01:12:26 - Electrolytes for those of us that train in a hot environment?
01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle?
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.com
Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com
Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST
Popular Podcasts
CrimeLess: Hillbilly Heist
It’s 1996 in rural North Carolina, and an oddball crew makes history when they pull off America’s third largest cash heist. But it’s all downhill from there. Join host Johnny Knoxville as he unspools a wild and woolly tale about a group of regular ‘ol folks who risked it all for a chance at a better life. CrimeLess: Hillbilly Heist answers the question: what would you do with 17.3 million dollars? The answer includes diamond rings, mansions, velvet Elvis paintings, plus a run for the border, murder-for-hire-plots, and FBI busts.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.