Muscle for Life with Mike Matthews

Is the behind-the-neck press the secret to well-developed delts?  Does cardio actually boost muscle growth, rather than hindering hypertrophy?  Are we becoming "desensitized" to obesity and what’re the repercussions?  In this episode, we'll explore the latest scientific studies that shed light on these questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:33) - Is it safe to do the behind-the-neck press? Is it effective? (7:20) - Can cardio help with muscle growth? (13:50) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (15:31) - The normalization of obesity and the body positivity movement Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Understanding the psychology of dieting is crucial for long-term weight loss and improved health.  In this episode, I interview fitness expert, New York Times bestselling author, and nutrition advisor for LeBron James and Arnold Schwarzenegger, Adam Bornstein, about diet psychology and sustainable weight loss, which is the subject of his new book, You Can't Screw This Up. With over two decades in the industry, Adam has witnessed countless struggles people face when trying to improve their health, despite an abundance of resources and information at their disposal.  In this interview, he breaks down these challenges and offers practical strategies to navigate them successfully. In our conversation, Adam and I discuss . . . - The personal connection and motivation behind his new book - The psychological barriers to effective dieting and how to overcome them - The truth about meal planning and its role in achieving sustainable health goals - The concept of "minimum effective dose" in training and why more is not always better - Practical strategies for creating meal boundaries and incorporating takeout food effectively in your diet - And more . . . So, if you're ready to understand dieting better and set yourself up for sustainable weight loss, tune in to this episode with Adam Bornstein! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:19) - What is the personal connection to "You Can't Screw This Up"? (7:57) - Is dieting the 20% that gives you the 80% in results? (29:22) - What is your take on meal planning? (27:41) - BOGO 50% Off during my July 4th sale! https://buylegion.com/ (35:31) - What are some tools that can help make meal boundaries? (43:34) - How can you make takeout food work in a diet? (53:31) - Where can people find you and your work? Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points! Adam Bornstein's Book You Can't Screw This Up: https://www.amazon.com/You-Cant-Screw-This-Up/dp/0063230577/?tag=mflweb-20 Adam's Instagram: www.instagram.com/bornfitness Adam's Website: www.bornfitness.com

How much is enough? When it comes to wealth, many of us chase the idea of accumulating as much as possible.  However, Bill Perkins' Die With Zero offers a different perspective: optimizing your wealth to maximize your life experiences. This book isn't just a radical rethink of conventional wisdom on wealth and retirement; it's a practical guide to making sure your money serves the purpose of enriching your life to the fullest. In this podcast, I’m sharing my top 10 insights from the book.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe and leave a comment! (4:15) - What do you really want out of this life? (4:34) - Making the most of your money (5:50) - Finding the sweet spot (6:03) - Maximize enjoyment (6:24) - The purpose of money (6:40) - Health and its experiences (6:53) - The golden years (7:13) - The Heffalump movie experience (7:52) - The window of opportunity (8:05) - The net worth peak (8:58) - BOGO 50% Off during my July 4th sale! https://buylegion.com/ Mentioned on the Show: Buy one supplement get one 50% off during my big July 4th sale! Plus, get a free $20 gift card on orders over $99. Go to buylegion.com to save now! Use coupon code MUSCLE to get double reward points!

Do you deal with rest-day guilt? What’s with the marketing of essential amino acids? How can you start waking up earlier? Can HIIT replace the “10,000 steps rule”? How do you calculate your cutting macros if you’re nursing? These are just some of the questions I’m answering in this Q&A episode. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a burning question, follow me on Instagram (@muscleforlifefitness) and keep an eye out for these Q&A opportunities. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:34) - What is the most you ever benched? (2:50) - Why do people market essential amino acids? (3:13) - Did your philosophy change from 4-6 reps to 8-10 reps? (5:20) - What are the first five steps newbies should take for weight loss and health? (6:55) - What are some ways to become more articulate? (9:07) - Will you ever make an electrolyte powder? (10:55) - I feel guilty for skipping workouts when sick or on off days. How do I deal with this? (11:57) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (12:43) - My knees are cracking when I squat what should I do? (13:51) - Are below the knee rack pulls a good replacement for deadlifts if you have lower back pain? (14:26) - How do you keep your partner motivated? (14:56) - Best country in the world outside the US? (15:18) - How many workouts per week during a cut? (16:20) - Any recommendations on walking pads or foldable treadmill? (17:27) - Can consuming connective tissue in meat increase collagen levels? (17:48) - How is your high volume calf training going? (19:47) - Got any suggestions on how to wake up earlier? (20:41) - You’re not going to like this, but performance tees please? (22:18) - Can HIIT replace the 10k steps rule? (22:55) - What made you want to write the fourth edition of BLS and what part of the 3rd edition did you not like? (24:42) - How did your testosterone levels test come out? (26:05) - What is the secret? (26:16) - How do you increase your midi-chlorians? (26:38) - How would you calculate deficit macros while nursing? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

Aggressive dieting often has a negative connotation, but does it actually work for weight loss and muscle maintenance?  To delve into this topic and other aspects of nutrition science, I interview Martin MacDonald in this episode. Martin is a Clinical Performance Nutritionist, a senior lecturer at the Mac-Nutrition Uni (an evidence-based online nutrition course), and a renowned speaker in the realm of nutrition science. With his deep knowledge of nutrition science and experience in the field, Martin shares his perspectives on dieting and nutrition in this episode. In our conversation, Martin and I discuss . . . - The concept of aggressive dieting and the evidence in its favor for weight loss and maintenance - The impact of traditional calorie-restricted diets on muscle loss (and how to recover it) - How to calculate your maximum calorie deficit - The challenges of aggressive dieting and how to adopt a flexible approach - The myths around muscle loss during weight loss and the reality behind it - The negative effects of aggressive dieting and calorie deficits on bone health, fertility, and obsessive tendencies - Misconceptions about maintaining a larger calorie deficit - The benefits of aggressive dieting for developing better eating habits - The concept of "sugar addiction" and strategies to diminish the desire for high-sugar and high-fat foods - And more . . . So, if you're looking to understand aggressive dieting better and explore the field of nutrition science, be sure to listen to this conversation with Martin MacDonald! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:38) - What is aggressive dieting? (21:54) - Where can people find your calculator? (29:10) - Can an aggressive diet help your relationship with food? (32:39) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! (40:35) - What is mac-nutrition uni? (45:17) - Who is Mac Nutrition Uni aimed for? Is it for practitioners? (51:46) - Where can people find you and your work? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! Mac-Nutrition Uni: www.mac-nutritionuni.com Martin’s Instagram: www.instagram.com/martinnutrition Martin’s Podcast: Not Another Nutrition Podcast

Many gym-goers want to know if using marijuana can interfere with their gains or negatively impact their progress. However, the controversial ban of American sprinter, Sha’Carri Richardson, from the 2021 Tokyo Olympics due to a positive marijuana test also ignited a global debate about whether weed can be performance-enhancing. In this episode, we take a deep dive into the scientific research surrounding marijuana and its potential impacts on athletic performance, muscle growth, strength, and endurance.  We'll discuss what marijuana is and evaluate its potential benefits and drawbacks in the context of athletic performance and bodybuilding. Whether you're an athlete, fitness enthusiast, or someone interested in the science of fitness, this episode will provide you with evidence-based insights into the complex relationship between marijuana and fitness. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:27) - What type of performance effects does marijuana cause? (3:59) - How does marijuana affect strength? (6:58) - Can marijuana help improve muscle growth? (9:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (11:50) - Can marijuana reduce pain? (15:38) - How does marijuana help anxiety? Mentioned on the Show: Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dan John on quick, efficient strength training workouts, a monologue on whether taking naps can help you gain muscle and strength faster, and a motivational episode on doing the real work and developing skill over “hacks” and shortcuts.  Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work (Originally published 8/11/2021) Can Naps Help You Gain Muscle and Strength Faster? (Originally published 9/10/2021) Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them (Originally published 3/26/2018) And we’ll be starting with number one, Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:26) - Dan John on “Easy Strength” For Quick, Efficient Workouts That Really Work (16:05) - My free meal planning tool: buylegion.com/mealplan (17:28) - Can Naps Help You Gain Muscle and Strength Faster? (25:39) - Motivation Monday: “Secrets” Don’t Work Unless You’ve Worked for Them Mentioned on the Show: Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

What do “rest ethic,” goofing off, and Artificial Intelligence have in common?  This episode of the podcast is a bit different, but I think you’re going to enjoy it. In this interview, Kevin Kelly unwraps the art of living excellently in a world steered by technology.  Our discussion explores the intersections of AI, creativity, work, productivity, and even how rest plays a vital role in our lives. In case you’re not familiar with him, Kevin is the co-founder of Wired Magazine, influential writer, renowned futurist, and author of the new book Excellent Advice For Living.  I wanted to get him on the podcast because this book is absolutely chock-full of practical, easily-digestible nuggets of advice for living a more fulfilling life. And as a man who has spent decades envisioning the future, he has a unique perspective compared to other guests I’ve had on the show. This conversation covers a variety of topics such as . . . - Kevin's motivation for writing Excellent Advice for Living - The importance of balance between work and rest - The role of AI in our lives and how it can reshape work - Non-traditional views on success and fulfilling work - And more . . . Whether you're seeking to gain control over your time, foster your creativity, or ponder the exciting implications of AI, you don't want to miss this discussion.  Tune in and let me know if it sparks your curiosity! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:04 - What made you want to write this book (Excellent Advice For Living)? 6:45 - What is a rest ethic? 8:45 - Why do you think it's really important to goof off? 14:08 - Do you think it's hard enough to find something that you love doing and also make a living out of it? 26:52 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip  29:37 - What are your thoughts on AI? 34:11 - How important do you think it is to start using AI? 46:22 - What are examples of doing things that are not aimed at success? Mentioned on the Show: Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip Kevin’s Book Excellent Advice For Living: https://www.amazon.com/Excellent-Advice-Living-Wisdom-Earlier/dp/0593654528/?tag=mflweb-20

When the gym isn't an option, how do you stay in shape?  In this podcast, I’m sharing practical, science-backed strategies for keeping your fitness on track anywhere, anytime.  From enhancing your daily steps to nutritional tips, mastering home exercises, and even implementing a standing desk, you’re going to gain a new perspective on fitness that you can adopt no matter where you are.  Tune in to level up your fitness adaptability! Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:23) - It’s easier to maintain than to gain (1:22) - 10,000 Daily Steps (4:39) - Push ups and Pullups (5:38) - Sprints (7:01) - Handstand Pushups (7:53) - Pistol Squat (8:43) - Mile Time (9:29) - Rope Jumps (9:56) - Plank Times (10:09) - Flexibility (11:10) - Rucking (11:37) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show:The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

The world of anabolic steroids often seems shrouded in mystery and controversy.  In this episode, seasoned sports medicine and exercise scientist Dr. Guillermo Escalante aims to dispel some of those myths and clarify the complex topic of steroid use in bodybuilding and the health and fitness space. Together, we delve deep into understanding anabolic steroids, focusing on their potential implications, responsible usage, and strategies to mitigate associated risks.  Specifically, Dr. Escalante stresses the importance of taking an evidence-based approach to steroid usage. In case you’re not famiiliar with him, Dr. Escalante is a Professor of Kinesiology and Dean Fellow for the College of Natural Sciences at California State University San Bernardino. He has authored over 52 peer-reviewed publications, and regularly presents at regional, national, and international conferences on his research. He has also been a competitive bodybuilder and coach. In this conversation, Dr. Escalante and I discuss . . . - What anabolic steroids are and their role in bodybuilding - How steroids can be used responsibly while minimizing health risks - The "least effective dose" approach to steroid usage - The importance of routine health checks for steroid users - Finding the right time to retire as an enhanced athlete - Balancing effectiveness and safety in steroid use - Common misconceptions and myths surrounding steroid usage - And more . . . Whether you're curious about the science of anabolic steroids or concerned about potential health implications, this interview provides a balanced and informed perspective on responsible usage. Join us as we navigate the world of anabolic steroids with Dr. Guillermo Escalante! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (5:10) - What is happening to all these bodybuilders that are suddenly dying? and if someone decides to use anabolic steroids how can we mitigate the risks? (11:42) - Were the deaths of all these athletes due to heart problems? (12:22) - Why is having a bigger heart and thicker ventricular walls are not a good thing? (13:36) - Is this more a correlation than causation? (17:09) - Are risks with steroid use only apparent in high dosage use? (24:52) - Why can you take these testosterone derivatives and use them with testosterone? Why don’t they just take more testosterone? (30:15) - Do lifestyle factors affect the way steroids impact the body? (32:42) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! (35:05) - Is there a way to monitor your genetics to see if steroids are a risk factor? (40:31) - Is it okay to use steroids temporarily to reach full genetic potential and then stop? (48:39) - What are some other ways to mitigate risk from using anabolic steroids? (57:12) - Should I be monitoring my health if I'm taking exogenous testosterone? (59:16) - Should you start with the lowest dose to mitigate the risks of anabolic steroids? (63:36) - Is it hard to come off these drugs? (01:08:26)- What is post-cycle therapy and how that can mitigate risks? (01:11:05) - What is the point of post-cycle therapy? (01:23:23) - Where can people find you and your work? Mentioned on the Show: Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! Guillermo’s website: https://doctorgfit.com/Guillermo’s Instagram: https://www.instagram.com/doctorgfit/