November Instagram Q&A | ETP#135

Eat Train Prosper

Once again it is time for our (mostly) monthly Instagram Q&A episode. We cover 18 questions mostly around training and some personal questions this month. In next week’s episode we will cover 4 remaining questions that we couldn’t fit into today’s episode.
How to gauge RIR? I find it so difficult, I just take every set to failure…
https://www.youtube.com/watch?v=deDlhPmT2SY
https://www.youtube.com/watch?v=EHsW37g2uGU
Is there an episode where you provide a breakdown of your race prep?
Episode 127 in the last 15-20 min + in the “updates” every week for the 3+ months prior.
https://www.youtube.com/watch?v=gAQgLTPMMRo
TIMESTAMPS
0:00 - Life/Episode Updates
14:21 - If I had absolutely no knowledge on short/long resistance profiles etc and just used the popular machines in gen pop gyms (close to failure) instead of training with ETP advice and “optimal” principles, what would be the hypothetical impact on gains, assuming diet, volume etc was the same?
20:07 - Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?)
24:26 - Need an update on only eating weed? Why do you like Amber beers so much?
25:54 - Is Muscle Overlap a thing? Does this inhibit gains for the arms potentially?
28:33 - How to bias DB Pullovers towards more lats? Any tips to limit that and get more lats?
33:05 - What have you learned so far with your coach?
34:40 - How to gauge RIR? I find it so difficult, I just take every set to failure…
41:47 - What do you envision your 2024 split to be between hypertrophy and biking?
43:36 - What Bike races do you see in your future?
45:23 - Is Boulder the best 100k person town in the country?
46:00 - Any benefits to RUCKING while walking the dog?
48:08 - Is there an episode where you provide a breakdown of your race prep?
50:00 - Do you think extra cals to a surplus can make up for poor sleep?
52:28 - Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled?
58:20 - Thoughts on POWERBUILDING (combining low reps and high reps in the same session)
1:00:45 - Should we protract the shoulders/scapula on lat pulldown to increase the stretch?
1:03:25 - Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now?
1:04:52 - Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model.
Coaching with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/
Done For You Client Check-In System for Online 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

Chapters

1. Life/Episode Updates (00:00:00)

2. ...what would be the hypothetical impact on gains, assuming diet, volume etc was the same? (00:14:46)

3. Can you talk about implementing Oly lifts into your program? What lifts are you gonna do and how (impact on hypertrophy?) (00:20:32)

4. Need an update on only eating weed? Why do you like Amber beers so much? (00:24:51)

5. Is Muscle Overlap a thing? Like in torso/limbs split, arms get hit more times per week than on an upper/lower split. Does this inhibit gains for the arms potentially? (00:26:19)

6. How to bias DB Pullovers towards more lats? I feel my lats stretch, but also get a ton of triceps and a bit of chest. Any tips to limit that and get more lats? (00:28:58)

7. What have Bryan learned so far from his coach? (00:33:30)

8. How to gauge RIR? I find it so difficult, I just take every set to failure… (00:35:05)

9. What do you envision your 2024 split to be between hypertrophy and biking? (00:42:12)

10. What Bike races do Bryan see in his future? (00:44:01)

11. Is Boulder the best 100k person town in the country? (00:45:48)

12. Any benefits to RUCKING while walking the dog? (00:46:25)

13. Is there an episode where you provide a breakdown of your race prep? (00:48:33)

14. Do you think extra cals to a surplus can make up for poor sleep? (00:50:25)

15. Switch out exercises before they get stale OR milk them all the way to the end and risk some “not-so-great” sessions before realizing they’ve stalled? (00:52:53)

16. Should we protract the shoulders/scapula on lat pulldown to increase the stretch? (01:01:10)

17. Would you rather be hungover on a weekday or weekend? How much would you pay for a Philly from your favorite spot in PB right now? (01:03:50)

18. Volume Question. If straight set reps are 15, 11, 9 - is the third set a waste since it’s more than 5 reps less than set 1. I’m thinking of the effective reps model. (01:05:17)