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

In episode #203 we dig into various recovery modalities, evaluating their efficacy and actual relevance for improving recovery times. Some of the modalities covered in this episode are infrared and traditional saunas, cold water immersion, hot baths, “active recovery”, yoga classes, compression therapy, manual therapy, sleep monitoring devices, and supplements. We highlight the importance of understanding which modalities are truly beneficial and which are likely overhyped.

Timestamps:

00:00 Introduction to Recovery Modalities

12:21 The Importance of Sleep and Nutrition

15:17 Sauna: Infrared vs Traditional

23:21 Cold Water Immersion and Ice Baths

30:22 Hot Baths and Steam Showers

35:37 Active Recovery and Recovery Runs

35:41 Active Recovery: Rethinking Recovery Methods

38:10 The Overrated Nature of Active Recovery

39:29 The Role of Movement in Recovery

40:48 Yoga: A Mixed Bag for Recovery

44:50 Compression Therapy: Benefits and Limitations

47:32 The Efficacy of Manual Therapy and Massage

53:18 Sleep Monitoring Devices: Are They Worth It?

01:00:19 Rest and Sedentarism: Finding Balance

01:03:03 Supplements: Overrated or Essential?

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