In this episode, Bryan Boorstein is back on the podcast for another great conversation about training, recovery, cardio and hypertrophy. We discuss how Bryan uses recovery metrics like resting heart rate and HRV to monitor readiness and why long-term trends matter more than focusing on any single data point.
We also get into his current training approach, including his transition away from full-body training, the upper/lower split he is using, and the 15-10-5 protocol that allows him to create a strong training stimulus while managing fatigue.
If you want to train more efficiently and better balance lifting, cardio, and recovery, this episode is a must-listen.
Let’s talk about: 00:00 Introduction 02:16 Catching Up With Bryan 04:24 Using HRV and Resting Heart Rate to Track Recovery 10:50 How to Look at HRV Data 14:46 Bryan’s Current Training Approach 16:57 The 15-10-5 Training Protocol 20:08 Making Training More Efficient 21:00 Mechanical Tension and Exercise Execution 23:28 Pyramid vs. Reverse Pyramid Training 24:54 How Bryan Progresses the 15-10-5 Method 27:09 How Rep Ranges Change Exercise Execution 31:33 Bryan’s Cardio Training Approach 34:24 Why Cardio Progression Is Different Than Weight Training 37:29 Training in the Heat 38:38 Bryan’s TRT Update 44:20 Changes in Resting Heart Rate After TRT 45:40 Exercise Selection and Stimulus-to-Fatigue Ratio 46:35 Why More Range of Motion Isn’t Always Better 49:09 The 45-Degree Hip Extension 52:29 Where to Find Bryan and His Current Projects
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