Another month, another batch of questions pulled straight from the Instagram audience. This one runs the full range, from how to build a bro split around daily cardio, to the zone 2 discourse currently making the rounds, to a couple of surprisingly good questions from Bryan's nine year old. We take each one in turn and give the honest answer rather than the tidy one.

A lot of this episode lives in the nuance. How to read research when you do not have a science background and whether reviews are the better use of your time, whether an 80/20 commitment can really get you to 95% of your muscle gain potential and why the way you define that 80/20 changes the answer, and Aaron's transparent take on TRT after being on it for a while, including what he would do differently if he could start over. Bryan revisits the one arm training experiment and what it actually proved, and we get into practical troubleshooting for the classic wake up after two to three hours sleep problem.

Covered in this episode

  • Building a 5 to 7 day bro split that still fits daily cardio for health
  • Managing beat up legs when cardio stacks on top of lower days
  • The Dr. Mike T. Nelson zone 2 discourse and where it actually holds up
  • Why hard lifting already lives close to zone 2 for a lot of people
  • Reading primary research versus research reviews as an enthusiast
  • Picking one or two reviewers and knowing your actual goal for reading
  • Why "more research is needed" is the most common and most frustrating conclusion
  • Whether an 80/20 effort can reach 95% of your muscle gain potential
  • The difference between 80% every day and 100% for 80% of the time
  • How a 9 year old should train abs, and the minimum to get jacked at puberty
  • Stepping back evenly on reverse lunges, and whether it is worth thinking about
  • Training through pregnancy, autoregulation, and taking advantage of a good day
  • Aaron's honest TRT regrets and what he would do differently starting over
  • Why buying less TRT content and finding one trusted person beats the noise
  • What the one arm training experiment proved and what comes next
  • Troubleshooting the wake up after two to three hours, starting with caffeine
  • Food and water timing before bed, and breathing tools to fall back asleep
  • What we are currently enjoying and excited about

Timestamps

00:00:00 - Intro and updates
00:06:00 - Programming a bro split around daily cardio for health
00:14:00 - Dr. Mike T. Nelson and the zone 2 discourse
00:22:00 - Reading research versus research reviews as an enthusiast
00:29:00 - Can 80/20 get you to 95% of your muscle gain potential
00:34:00 - Bryson's questions: training abs and getting jacked at puberty
00:38:00 - Stepping back evenly on reverse lunges
00:40:00 - Training through pregnancy
00:44:00 - Any regrets about starting TRT
00:50:00 - The one arm training experiment, and what's next
00:54:00 - Waking up after two to three hours and can't fall back asleep
00:58:00 - What are you currently enjoying or excited about

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

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

Rss Apple Podcaster
Podden och tillhörande omslagsbild på den här sidan tillhör Aaron Straker | Bryan Boorstein. Innehållet i podden är skapat av Aaron Straker | Bryan Boorstein och inte av, eller tillsammans med, Poddtoppen.