Muscle for Life with Mike Matthews

In this podcast I interview Jeff Alberts, who’s an accomplished natural bodybuilder with nearly three decades of experience competing, and 2 pro card wins, 16 class titles, 26 top 3 finishes, and first place in the 2014 IFPA Pro International. As you’d expect from someone with so much bodybuilding experience, Jeff’s also an accomplished coach. He’s worked with hundreds of athletes over the last 5 years, and started the 3DMJ brand, which has now expanded to include four other coaches, including Andrea and Eric, who I also recently interviewed. In this podcast, Jeff and I talk about the major lessons that he has learned about what changes as you get older, and what you can and can’t do in terms of gaining muscle and losing fat. I get asked about this type of thing all the time because many guys and gals think that if you’re over a certain age and not already in great shape--40s is usually the cut-off--you’re basically screwed. They think that you won’t be able to build any muscle to speak of, that you’ll probably get hurt trying, and that your metabolism is going to grind to a halt and you’re going to be fat forever. Well, they’re wrong. Physiologically speaking, things don’t change nearly as much as people think, and while you can’t get away with as much shenanigans in your 40s as you can in your 20s, you absolutely can train hard and build your best body ever. And that’s what Jeff breaks down in the interview. We touch on many things, ranging from how to know when you’re under-recovered and how to recover faster, how exercise selection changes as you get older, how to periodize your training, how to deload, and a lot more. This is a good interview to listen to regardless of your age, too, because if you’re like me, your goal is first and foremost longevity. We want to be doing this for the rest of our lives, and that mainly boils down to preventing injury and burnout, and that’s what this discussion is all about, really. Here it is... 10:49 - How do you train smarter for longevity? 12:19 - How do you know you're under-recovering? 17:34 - What changes as you get older? 20:28 - What helps you recover faster? 28:53 - How does exercise selection change throughout training? 34:31 - What about exercise form? 42:04 - How does muscle density develop in training? 46:00 - How do you periodize your training? 48:24 - What does a deload look like for you? 52:44 - Where can people find your work?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

In this episode, I have Sohee Lee back on the podcast to talk about some of the key habits and mindsets of people that succeed in achieving their fitness and goals versus those that don’t. In case you’re not familiar with Sohee, she’s a writer, coach, and bikini competitor, and, like me, she works hard to spread the good word about the actual science of proper diet, nutrition, and exercise. In this interview, I wanted her to talk about something she has really dived into in her own research and writing, and that’s the mental side of fitness. I’ve written and spoken a fair amount about it myself, but I think it’s generally undeserved and underappreciated. I’d actually like to put together an entire book on the subject, but I also want to do like 8 million other things, so, uh, we’ll see how it plays out. Anyway, my point is we tend to get so focused on the physical things--calories, macros, training variables, supplementation, etc.--and forget that none of it really matters if we can’t stick to the plan and enjoy the ride. That’s why I’m all about first and foremost creating a sustainable lifestyle and then looking at what can be done in the kitchen and gym to build the type of body that we really want. So, I hope you enjoy the interview. Here it is. 9:50 - Why is behavior change so difficult? 16:30 - What sets people who do well with diet and training apart? 30:23 - How do you deal with slipping up on your diet or training? 39:38 - How do successful people make a lifestyle change? 42:10 - What is ego depletion and is it real? 47:23 - Where can people find Sohee Fit and what are you working on now? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

Andrea is a figure competitor, powerlifter, and natural bodybuilding coach working with the 3D Muscle Journey team, who I’ve been interviewing one after another because, well, they’re great. When I reached out to Andrea, she proposed that we talk about something I myself have been wanting to comment on: the state of the online coaching space. With Instagram, Snapchat, and fitness getting more and more popular, everyone and their brother is a coach these days, and unfortunately, many of these people have no idea what they’re doing, and many others are outright frauds. Just because someone looks good themselves doesn’t mean they can help others get there, and just because they post impressive before and after shots of “clients” doesn’t mean those shots weren’t just swiped from the Internet. And I say all this based on firsthand experience, because I hear every week from people working with one coach or another that hate their diets and workout programs and are frustrated with their lack of results. Well, in this interview, Andrea and I talk about the state of online coaching and what some of the big problems are, as well as what people should look for when considering hiring a coach, some tips for new and aspiring coaches to get a jump start and then establish a reputation as being credible and competent, and more. So if you’re looking for a coach or are considering hiring one, or if you are a coach or want to become one, then I think you’re going to really find this helpful. And if none of that applies to you, well, you still might find it interesting. Here it is... 6:21 - Is the rise of online coaching a good thing? 10:17 - What are the problems with online coaching? 16:52 - How do you help people get through problems outside of fitness that interfere with their progress? 19:01 - What are the red flags when looking at online coaches? 27:19 - How do you become a coach and do it right? 28:25 - How do you get educated? 31:26 - Do you have to look the part? 36:21 - Do you need credentials? 40:08 - How do you stay credible as the space grows? 46:38 - Where can people find more about you and what you're doing? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

In this podcast I interview the one and only...the inimitable Lyle McDonald. Lyle is a health and fitness researcher and writer, and I have to say, one of my favorite authors in the space. He’s the first person that I found in my journey whose work really resonated with me, so it’s pretty cool to sit down and chat fitness with him. What I like most about his work is not just that he really knows his stuff and deals with subjects very holistically, he also does a fantastic job breaking down dense, complex subjects in terms that anyone can understand. In this interview, we talk about a subject that has consumed much of Lyle’s life for the last year and half or so, and that’s female fat loss. Specifically, he breaks down how things differ between men and women in the realm of losing fat, and especially when we’re talking about getting really lean. As Lyle points out, the fundamentals like energy and macronutrient balance are what they are, but the strategies that work beautifully for men wanting to get shredded won’t necessarily work as well for women. In fact, you can count on them being far less effective, and Lyle dives into why, and what you women can do to squeeze the absolute most fat loss out of your diet and training. I hope you like the interview! 7:20 - How are women different from men? 25:34 - What are your top tips for better results in losing weight? 35:04 - Tips on the exercise component of weight loss. 40:58 - What is a refeed and does it help? 46:51 - Do flexible dieting and "If It Fits Your Macros" help? 1:22:49 - Where can people find you and your books?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

In this episode I interview Eric Helms, who’s one of the premier natural bodybuilding coaches in the game. He’s a member of the 3DMJ coaching team and is himself a professional natural bodybuilder and strength athlete, as well as an author and credentialed scientist with several peer-reviewed publications under his belt. I reference his work quite frequently in my writing, actually, so it was a real pleasure to get the chance to interview him. And as you’ve gathered from the title, this interview is on how to prep for a natural bodybuilding show, and Eric covers everything ranging from caloric intake and macro breakdowns to weightlifting and cardio strategies, supplementation, and much more. So if you’re getting ready to prep for a show or are considering doing one, you definitely need to listen to the interview. It can save you from all kinds of trials and tribulations. And even if you’re like me and have no intention of competing but are just working on building your best body ever, you’re going to get a lot of out this interview too, because the principles Eric talks about apply to everyone looking to lose fat and not muscle--not just competitive bodybuilders. So, I hope I’ve sufficiently whetted your appetite. Let’s get to the interview... 5:16 - Eric's background on contest prep and personal experience. 6:52 - What are the biggest contest prep mistakes and myths? 14:51 - Do you need to manipulate water, salt, and potassium? 17:42 - How do you contest prep correctly? 22:18 - What kind of cardio should someone do? 31:28 - Tips on how to recover faster. 35:43 - Tips to maximize your nutrition. 43:09 - What nutrition should someone have on a refeed? 45:33 - How do you determine someone's maintenance? 53:03 - How do you go about reducing calories? 55:48 - Do you increase exercise throughout the prep? 59:09 - Is there any supplementation you recommend? 1:03:08 - What does peak week look like? 1:08:16 - Where can we find more of your stuff?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

In this podcast, I interview Lisa J., who followed my Thinner Leaner Stronger program for 9 months and lost just 3 pounds but completely upgraded her physique. Before finding TLS, Lisa had felt "skinny fat" for as long as she could remember, and now she has guys coming up to compliment her on her strength and ask for weightlifting advice. Hah! In the interview, we talk about Lisa's journey and what key lessons she learned along the way, what obstacles she had to overcome as a working mom and how she made it work, how she overcame a wrist injury, and more. 6:25 - How was your training and diet before BLS? 8:34 - What is your exercise and fitness history? 9:35 - How did you hear about Mike Matthews? 10:19 - What were your expectations for the program? 12:30 - What were your thoughts after a few weeks? 14:27 - What have the results been up until now? 19:03 - What obstacles did you run into on the program? 21:03 - How do you make time for your workouts? 23:06 - Were there any sticking points on the program? 25:20 - How did you mentally get over your injury? 27:30 - What has helped you stay motivated? 29:30 - What are your goals from here? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

This episode of the podcast is a recording of my last live Q&A, and in it I answer questions on things like the limits of newbie gains, how to improve posture, teenage weightlifting and stunting growth, training for strength, hypertrophy, and endurance, and more. If you want to get in on the next live QA, go here:https://www.legionathletics.com/qa. 03:05 - Is there an age when newbie gains won't happen? 06:53 - How can I improve my posture? 10:34 - You say that newbies can gain muscle and lose at the same time, how does this work and why can't seasoned gym warriors do this as well? 11:57 - I'm 16 yrs old should i be lifting heavy or just focus on getting taller/growing? Will doing squats with 150lbs stunt growth for a 16 yr old? 14:22 - When doing a shoulder press should I keep my elbows pointing towards the front or is it okay be opening them up? 16:28 - When are you releasing your app? 17:35 - How do you get so much work done? 20:00 - How can I train for strength as well as hypertrophy, while doing cardio? 23:00 - Being a 16 yr old girl how much cardio/weight training do you recommend per week? 23:44 - My gym has no free barbell, just smith machine- why you don't recommend it for squatting & deadlifting? 24:58 - Is it possible to gain muscle and lose fat while on a vegetarian diet or is it a myth? 25:42 - What do you say to people who believe the benefits of fasted cardio are a myth? 28:36 - I'm down to 8% and vascular everywhere but with just a 4 pack, should I start bulking again and focus on ab training? 29:50 - Some people say dips are dangerous, what do you think about this? 30:51 - Do you drink any alcohol? If so what kind? 31:40 - Why don't you want to get bigger? 33:05 - How do we know your products ain't crap like you say others' are? 36:20 - What is your life philosophy? 39:40 - What are some tips for sticking with a diet? 40:25 - What are your thoughts about Logan Franklin and could it be possible that a physique like his is natural? 41:25 - Would you recommend high volume training following a cut? 41:45 - What is the next Legion product? 45:25 - Is a coach's course still something in the pipeline? 47:45 - Is there an application process to get on the Legion team? 47:43 - What's Mike's current stance on a weekly refeed for hormone levels? 51:46 - When training fasted I get dizzy nauseous and weak, what can do to avoid this? 52:20 - Any chance you might provide mobility for and core training, especially for golf players? 56:17 - Once a person has been obese and lost the fat, is it easier for that person to put that fat back on? 58:22 - When I do 4-6 rep range on calves, i easily lift max weight. Do you have any advice on how to increase weight but stay in the 4-6 range? 59:45 - If I want to do a general check on my hormones, bones, etc. what test do you recommend? 60:52 - Im having SI joint issues, any stretches you'd recommend to look up? 1:02:55 - Who is there with you? Do you have many partners that help you behind the scenes? When you started did you have help? 1:05:45 - Is there any difference between 4-6 reps or 6-8 reps? 1:07:10 - I'm about 10% body fat and still feel I have a bit of a belly when I sit down. Will this always be the case? 1:010:02 - Can you recommend any good books on starting your own business? 1:15:00 - I'm having trouble increasing my leg strength, what should I do? 1:16:20 - Do you get tired of people's compliments of your physique? 1:18:12 - How lo

In this podcast I interview Dr. Matt Fontaine, who’s a fantastic sports doctor in the Washington DC area that I’ve been seeing for a lingering bit of biceps tendonitis that has been getting in the way of my pressing. Matt has been practicing sports medicine for nearly 15 years and has worked with everyone ranging from professional baseball players and triathletes to weekend runners and Crossfit warriors, and has helped people through some pretty gnarly injuries and setbacks. In my case, he has been using a technique called ART (which you’ll learn about in the interview), and it has really helped loosen up the muscles in my shoulder and arm that were aggravating my biceps tendon. I wish I had known about this months ago. In addition to simply getting results, Matt also really impressed me with the breadth and depth of his expertise and experience. He really knows his shit, which is why I wanted to pick his brain on things like finding and fixing muscle imbalances, predictors of injury, the nature of soft tissue injuries, simple preventative measures you can take at home, and more. As I get more heavy weightlifting under my belt, I’ve come to appreciate stretching and mobility work even more for the purpose of preventing injury and maintaining optimal performance, and this is one of Matt’s real specialties. I think you’re going to find the interview really enlightening and helpful, so here it is. 10:08 - Dr. Matt Fontaine's take on Crossfit, how to do it right starting out and the #1 predictor of injury. 19:28 - Tests you can do to find muscle imbalances and improve your performance. 27:49 - The second most common predcitor of injury and why using pain as an indicator of injury is too late. 30:40 - What a repetitive motion injury causes and why soft tissue injuries should not be overlooked. 36:26 - Easy and preventative measures you can take for recovery and when you should see a Doctor. 42:29 - How to find a good Doctor for injuries. ARTICLES RELATED TO THIS PODCAST: 5 Foam Roller Exercises That Improve Performance:http://www.muscleforlife.com/foam-roller-exercises/ The Definitive Guide to Mobility Exercises: Improve Flexibility, Function, and Strength:http://www.muscleforlife.com/mobility-exercises/ 3 Ways to Use Myofascial Release to Reduce Pain and Improve Performance:http://www.muscleforlife.com/myofascial-release/Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

This is the second part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously. In case you don’t know who Mark is, though, he was a competitive powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read–Starting Strength and Practical Programming for Strength. Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really. So, in this interview Mark and I talk about training for sports and why a lot of what goes on in the upper echelons of sports training is nonsensical and even counterproductive and what athletes should be focusing on instead. I’ve run into a fair amount of this just working with people because I’ve heard from quite a few high-level college athletes and some professionals as well that were a bit perplexed by the types of things their strength trainers were having them do (as well as the things the trainers would leave out). I helped many of them simplify their routines and straighten things out and, one for one, they were amazed at how much of a difference it made in their respective sports. So, if you have any desire to be a better athlete, I think you’ll like the interview. Here it is... 5:30 - How athletes should tailor their training for their profession and what they do wrong. 11:47 - Do top athletes perform well because of their training programs, or in spite of them? 22:10 - How trainers who only deal with high-level athletes can get away with not knowing their profession. 33:28 - Why any training will give results to an un-trained individual vs. optimized training. ARTICLES RELATED TO THIS PODCAST: Starting Strength: Basic Barbell Training: www.amazon.com/Starting-Strength…rue&tag=mflweb-20 Practical Programming for Strength Training: www.amazon.com/Practical-Program…54/?tag=mflweb-20 How to Make Meal Plans That Work For Any Diet:www.legionathletics.com/diet-meal-plans/ How to Create the Ultimate Muscle Building Workout:www.muscleforlife.com/muscle-building-workout/Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/

This is the first part of a two-part interview with the always enlightening and entertaining Mark Rippetoe, who you’ve probably heard of if you take fitness seriously. In case you don’t know who Mark is, though, he was a competitor powerlifter for a decade and is the author of several books, including two classics that everyone that’s into weightlifting should read--Starting Strength and Practical Programming for Strength. Mark has also coached thousands of people all over the country on proper barbell training through his seminars, which you can learn more about at www.startingstrength.com. He’s also just a fun guy to chat with because he’s colorful and just shares his thoughts and openly and isn’t one for euphemisms or minced words, which I think is refreshing, really. So, in this interview Mark and I talk about the training for strength versus “aesthetics” and why there isn’t as much of a difference between the two as many people think. This podcast really drives home an important lesson I learned years ago: It’s very hard to build an all-around muscular, visually appealing physique without getting really strong on a handful of key exercises. If you’ve been following my work for any amount of time, you already know this (and if you’ve implemented any of it, you’ve experienced it), but I think you’ll still get something out of the conversation. 5:19 - The simple truth about training for strength vs. aesthetics. 7:40 - Why strength programs are great for women. 16:00 - How getting strong helps guys get the bodies they want. 21:05- Want to get stronger? Then you probably need to gain weight. 24:00 - The simplest "hardgainer" cure out there. 29:55 - How much "good weight" can a guy in his hormonal prime gain in a year? 41:50 - A simple caveat for guys embarking on strength training. 50:44 - How much do genetics influence our strength and looks? 57:27 - You use training to get big and strong and diet to get lean. ARTICLES RELATED TO THIS PODCAST: Starting Strength: Basic Barbell Training: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738?ie=UTF8&redirect=true&tag=mflweb-20 Practical Programming for Strength Training: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/?tag=mflweb-20 How to Make Meal Plans That Work For Any Diet: legionathletics.com/diet-meal-plans/ How to Create the Ultimate Muscle Building Workout:http://www.muscleforlife.com/muscle-building-workout/ The Best Way to Gain Muscle Without Getting Fat: http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/