In ETP#214 we are bringing back the Training Series with a dedicated deep dive on lateral deltoids. We covered shoulders back in episode 138 in December 2023, but the lateral delt segment got squeezed into the final 10 minutes. A long-time listener called that out and requested the full treatment, so here it is.

Covered in this dedicated lateral delts training episode:

• Why the lateral delt deserves its own episode and what we missed in ETP#138
• Aaron's favorite foundational cuing for lateral delt stimulation
• Dumbbell variations: seated, incline, sideways, standing, leaning out, leaning in, upright row/high pull, face pull, and Y-raise
• Cable variations by height and orientation: dual behind the back, dual in the scapular plane, single arm, lying Y-raise, and the case for a bottom ROM focus
• Dedicated lateral raise machines, what to look for in the design, and why the Gymleco Standing Side Lateral stands out
• Short vs. lengthened pairings and why we are big fans of same-muscle-group supersets for lateral delts

Timestamps:

00:00:00 Introduction and Updates

00:05:47 Transitioning from Bali: Reflections and Changes

00:09:46 Understanding the Challenges of Training Lateral Delts

00:11:44 Exploring Dumbbell Variations for Lateral Delts

00:17:26 Innovations in Lateral Raise Techniques

00:23:26 Short vs. Lengthened Movements for Lateral Delts

00:29:00 Eccentric Loading and Joint Integrity in Training

00:31:48 Mastering Lateral Raises: Techniques and Variations

00:39:09 The Power of Using Cables in Your Lateral Delt Training

00:54:24 Better and Worse Machines for Lateral Delt Development

01:00:32 Same Muscle Group Supersets: Maxing the Lateral Delts

Work 1:1 with Aaron ⬇️
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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
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YT | EAT TRAIN PROSPER PODCAST

In ETP#213 we get into the realities of training and eating while traveling, something both of us deal with regularly. We cover Bryan's recent training reflections, Aaron's gym experiences across Shanghai and Bangkok, and the techniques and equipment discoveries that came out of those sessions. We also get into how we structure training goals during travel blocks and, just as importantly, how we handle nutrition, from in-trip strategies to resetting your baseline when you get home.

Covered in this episode:

• The real challenges of maintaining training quality while traveling
• Bryan's reflections on his recent training and where things are headed
• Aaron's training experience in Shanghai and Bangkok, gyms, culture, and observations
• Training techniques and equipment worth exploring
• How to think about training structure and goal-setting during travel
• Nutrition strategies to stay on track when you're away from your routine
• Adjusting to a new nutritional baseline post-travel

Timestamps:

00:00:00 Traveling and Training Challenges

00:12:45 Reflections on Bryan’s Recent Training

00:27:36 Aaron’s Shanghai and Bangkok Training Adventure

00:33:35 Exploring Training Techniques and Equipment

00:39:56 Training Structure and Goals

00:46:35 Nutrition Strategies During Travel

00:55:53 Adjusting to New Nutritional Baselines

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 212 we answer our March Instagram questions across a full spectrum of training and nutrition topics. We cover how we'd approach movement assessments with in-person clients, managing a reverse diet after significant fat loss, and our takeaways from Scott Stevenson's discussion on mind-muscle connection versus training to failure. Same-muscle-group supersets, rep tempo and the fatigue cost of slow negatives, exercise selection consistency, and the hypertrophy merit of low-rep cluster sets with heavy loads.

On the nutrition side, we address the macros versus calories debate for body recomposition, how we handle missed rep or RIR targets mid-session, and what it realistically takes to improve abdominal definition at low body fat.

Enjoy!

Timestamps:

00:01:40 - Why did you hop on TRT? Were you experiencing signs of low test?

00:16:30 - If you train a client in person, what kind of movement screen or assessment would you do?

00:20:14 - Post long diet (down 8kg and ~10% bf so far). Fats are at .6 per kg. Prefer increase in carbs for reverse diet?

00:25:44 - You mentioned Scott Stevenson discussing MMC versus failure. Can you elaborate your takeaways?

00:31:32 - When doing same muscle group supersets (iso to compound), should you take the first movement to failure or stop at 1-3 RIR?

00:35:59 - What’s your perspective on rep tempo? Specifically the negative. I feel like slow negatives are super fatiguing…

00:40:42 - Keep exercises the same or change them frequently? Why?

00:45:20 - What do you think of taking a heavy weight (Like 5-6 RM), and doing a buncha sets of 2-3 reps? Good for hypertrophy?

00:48:43 - You’re def looking bigger and more jacked since TRT. What do you think?

00:54:34 - Order these in terms of systemic stress: Upper body lift, lower body lift, Zone 2 cardio, HIIT cardio.

00:58:55 - If you miss a rep or RIR target, do you prefer to drop weight or rest longer for the next set?

01:01:55 - What is more important for body recomp, Macros or calories?

01:05:56 - How to tighten the abdominal area? 39 years old. Female. 5’2. 112 lbs. 13% body fat but soft abs/no definition. No kids. Lifts 5x week. Cardio 3-4x.

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 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