In ETP 211, we dig into Bryan’s recent adventure into his intuitive training Bro Split, and whether ditching the logbook is a sign of experience or a terrible idea. We explore the argument between tracking vs “feeling”, break down the real nuances of progressive overload, and discuss why the stimulus derived might matter more than the absolute weight being used.

We also cover how this training strategy might shift depending on where you are in your journey, and why the answers to some of the biggest questions in training aren't as settled as the fitness industry likes to pretend.

Timestamps:
00:00 Introduction to Intuitive Training

02:58 Exploring the Bro Split and Recency Bias

06:00 Mental State and Training Frequency Challenges

09:00 Tracking Progress: Intuitive vs. Logbook

14:41 The Nuances of Progressive Overload

20:18 The Importance of Muscle Connection

26:06 Beginners vs. Advanced Training Strategies

29:49 Adjusting Weight for Optimal Progress

33:56 The Importance of Structure for Beginners

35:24 Seasonal Training Approaches

38:48 Transitioning from Tracking to Intuitive Training

42:31 The Role of Connection in Muscle Training

52:57 Exploring the Unknowns of Progressive Overload

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

Eat Train Prosper 210 is about your environment. And how your environment is either working for you or against you. This week we get into why willpower is largely a losing strategy and how a well-designed environment removes the need for it. We cover ambition contagion, the real cost of where you live and those around you. And why the gym you choose matters more than most people think. If you're constantly fighting yourself to stay consistent, changing your environment might be the actual variable to change the tide in your favor.

Timestamps:

00:00 Episode Introduction and Personal Updates

09:58 Impact of Environment on Personal Development

18:31 Optimizing Productivity Through Environment

19:01 The Role of Geography in Life Choices

30:27 The Impact of Environment on Goals

34:08 Household Challenges in Health and Fitness

45:03 Choosing the Right Gym for Success

55:33 Balancing Convenience and Motivation in Training

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

TRT is one of those topics that generates much controversy. You're either being sold on it as the ultimate life upgrade or warned away like you're making some irreversible mistake. Neither is particularly useful.

In this episode, we share our own firsthand experiences with TRT. What led us to the decision, how we each thought through it, and what actually happened versus what we expected. We cover the symptom management vs. optimization debate, physical and cognitive changes, energy, what the long-term commitment actually looks like, and fertility, which for a lot of people is the biggest factor of all.

Timestamps:

00:00 Introduction to TRT Experiences

06:44 Symptom Management vs. Optimization Culture

12:41 Personal Decision Framework for TRT

30:25 Long-Term Commitment Concerns and Health Risks

36:19 Dependency on TRT and Its Implications

39:39 Concerns About Supply Chain and Access

41:28 Navigating the TRT Landscape

49:34 Physical Changes and Expectations vs. Reality

55:24 Managing Estrogen Levels

57:42 Fertility Considerations with TRT

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

Episode #208 is our Instagram Q&A episode for February 2026. Find us on IG to get your personal training and nutrition questions covered in an upcoming episode!

Timestamps:

00:00:28 - Do you like the idea of one main cue for each lift or do you use multiple cues when coaching a lift?

00:02:17 - I’m seeing so many elite natural bodybuilders using unexpectedly light weights for exercises. Seemingly to increase mind muscle connection?

00:07:16 - Bryan, with this brosplit, how many warm-up sets are you performing per exercise? Also, what are the rest periods between sets?

00:09:41 - I was training overhead tricep extension single arm and with EZ bar high volume high frequency. Now I have a tear of rear delt (rotator cuff) pain and can’t do anything overhead pressing without pain.

00:11:57 - Most recent update with TRT please? Impacts on all aspects of life and fitness?

00:16:27 - Heard Dorian discussing weed on the recent Huberman pod. Did you listen? Thoughts?

00:20:15 - You mentioned you talked about your recent experiments with Glucose monitoring on a recent pod. As someone in the pre-diabetic range, I’m curious what you learned about yourself?

00:26:51 - Is there a possibility of overtraining with cardio as well?

00:28:54 - Any update on Aaron’s move to the states?

00:32:54 - What do you think of having a calorie range with minimums for each macro?

00:34:39 - Who are some other people in the fitness space that you really like?

00:37:17 - Can you provide some good cues to take the traps out of delt movements?

00:38:53 - Do you like high or low reps with shoulder movements for clients?

00:40:31 - Do you track calories? I just wanna be jacked but feels like tracking is so neurotic.

00:41:29 - How important are warm-up sets? There’s a big push from some influencers saying they are a waste of time.

00:45:01 - What’s the biggest thing each of you have changed your mind on in the last year?

00:50:37 - Any upper back specific training principles? Lats seem to take over the majority of the time.

00:54:19 - How would you guys design a powerbuilding program?

00:57:29 - What’s a good swap for seated/lying leg curl to hit the short head of hams? Leg machines suck at my gym.

01:00:04 - When I do low-rep work, I sometimes don’t feel my muscles at all. People say the pump doesn’t matter if weight is being moved from A to B. What’s your take on this?

01:03:13 - How do you go about progressing a pyramid set strategy?

01:06:37 - I’ve plateaued on leg extensions (8 reps). Tried more sets, less sets and can’t seem to break thru. Should I try a higher rep range?

01:10:23 - Getting Pregnant, pregnancy, post-kids with children. What fitness and nutrition advice do you have?

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

In ETP 207 we step through our nuanced approach to determining training volume needs. Emphasizing the importance of context and individual factors that influence how much volume a lifter effectively needs. We highlight our proposed Training Volume Model with four main characteristics: quality of execution, capacity and recoverability, enjoyment and sustainability, and availability.

Timestamps:

00:00 Introduction to Training Volume Needs

05:29 Updates on Training Regimens

19:58 Determining Training Volume: Key Factors

32:05 Understanding Muscle Group Volume Needs

47:06 The Importance of Enjoyment in Training

57:14 Specialty Cycles and Volume Management

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

In ETP #206 we explore some very plausible ways to defend the Bro Split. Whilst highly criticized in the current landscape of the evidence-based fitness scene there are some practical and enjoyable reasons to experiment and even run your training this way over what could be a very long period of time.

Timestamps:

00:00 Quick Personal Updates

09:58 Exploring the Bro Split vs. Higher Frequency Training

17:46 Long-Term Training Perspectives and Consistency

25:23 Structuring the Bro Split for Optimal Results

25:56 Optimizing the Bro Split

30:45 The Science of Training Frequency

35:58 Genetics and Long-Term Training

39:17 The Bro Split and Enhanced Lifters

42:18 Training Strategies in Bodybuilding

46:19 Personal Reflections on Approaches Over Time

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

Wrapping up 2025 with our final Q&A episode of the year. We’ve got 15 questions answered for you ranging from male and female hormones, 3x weekly programming, whether Ronnie Coleman trained high or low volume, and how we properly differentiate between a warm up set and a working set. A big thank you to all who provide questions and we will see you guys in 2026!

Timestamps:

00:00:00 - Celebrating Milestones and Gratitude

00:06:00 - Updates on Life and Training

00:09:18 - Mini cut training principles?

00:10:50 - When Aaron trained at camp recently, did he stick to his low volume program or jump in with the other guys’ training?

00:15:47 - Do you expect to gain muscle and strength on TRT? I gained 6-8 lbs pure muscle in the first 6 months at 200mg/week!!

00:22:04 - What’s your guys’ favorite movement for each muscle group currently?

00:29:06 - Can I use the big three all the time? You always seem to alternate cycles with and without them. Why?

00:31:39 - You also never program workouts with legs 3x/week. Why?

00:34:56 - How to design a 2x/week training program?. How many days a week must one train to make a split “optimal?”

00:39:08 - If a female has sub clinical Test levels, does she really need to supplement? Can she build muscle without it?

00:43:25 - If I do my cardio on a bike, how do I know I’m getting cardiovascular adaptations and not just my heart pumping oxygen to my muscles? I should clarify that I’m not very used to cycling. I use it as a cross-training instead of running.

00:46:10 - Listening to a recent episode of Revive Stronger with Kenny, it seems many top NATURAL pros train low volume to failure. Why is that such a contrast to what’s advised for the gen pop from those doing and communicating research?

00:52:19 - Would you say Ronnie Coleman was a high, medium or low volume type of lifter (per TNF video on youtube)

00:59:43 - How do we set a good standard for what actually counts as a set? Is it sets CLOSE to failure? Or all sets? Or only sets that actually hit failure?

01:01:44 - How do you find quality gyms while traveling? Also, do most gyms have a day pass / drop in rate if you ask? Even if not posted on website?

01:05:46 - What strength number are you most proud of? As in, what lift and how heavy?

01:09:14 - If you’ve been training seriously for like five years but you barely every did direct arm work (no curls or tricep direct work), do you think could still get almost “newbie gains” in your arms once you finally start doing them?

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

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it’s possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey.

Timestamps:

00:00 Welcome Back and Updates

06:13 Travel Experiences and Cultural Insights

10:35 Personal Health Decisions: Starting TRT

18:53 Grand Opening of Undefeated Gym

24:34 Exciting New Opportunities in Bangkok

26:34 Episode Topic: Reaching Physique Goals Without Tracking?

28:44 The Role of Tracking in Nutrition

30:24 Habit Formation and Consistency in Nutrition

32:19 Portion Control vs. Tracking

34:20 The Body for Life Challenge and Its Impact

36:17 The Importance of Structure in Nutrition

38:11 Protein Intake and Long-Term Goals

39:05 Social Situations and Nutrition Challenges

40:51 Cultural Differences in Nutrition Awareness

42:36 The Balance of Nutrition and Training

44:22 Understanding Body Fat Percentages

46:41 Defining Long-Term Physique Goals

48:09 Ambition and Nutrition Control

50:16 The Impact of Weightlifting vs. Nutrition

52:00 The Importance of Training Intensity

54:41 Age and Its Impact on Nutrition Decisions

56:39 Personal Experiences and Long-Term Goals

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