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 ⬇️
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#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