Muscle for Life with Mike Matthews

Ever been baffled by uneven abs? Do you feel weaker during your period?  Can you enhance fat loss in your legs? What’re the pros and cons of fat grips? In this Q&A episode, we delve into a medley of topics including hypertrophy versus strength training for fat loss, deloading, squatting with long femurs, and much more. 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! (2:00) - What are you most afraid of? (2:27) - What is your opinion on fat grips? (3:49) - My core feels weak around the monthly. Is that normal? (4:25) - My abs are finally here but they are not symmetrical what can I do? (9:48) - Best source of information for current events? (10:58) - Do you enjoy eating a bunch of protein and then dutch ovening yourself? (11:10) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (11:57) - How do you typically deload? (13:28) - What is your new year resolution for 2023? (14:15) - What book are you reading right now? (15:47) - What did you think about the US and Russia’s prisoners exchange? (16:19) - Is hypertrophy training better for fat loss than strength training? (16:49) - Tricep pushdown underhand or overhand grip? (17:11) - Heels lift forward lean when squatting due to long femurs what is the best solution? (17:46) - Can I combine Legion’s Genesis with Legion’s Whey? (19:07) - How to lose fat from the legs? (19:34) - Is every session planned? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Creatine is one of the most researched supplements in the fitness industry, yet myths and misconceptions still abound.  Is it safe for teenagers? Can endurance athletes benefit from it? Should you cycle it?  If these are the questions you've been pondering, you've come to the right place. In this episode, you’ll get answer to these questions and I’ll delve deeper into the myriad benefits of creatine. Whether you're a seasoned athlete or a fitness beginner, press play to learn how creatine supplements can help your fitness journey and get guidance on how to take it properly.  Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:55) - How does creatine work? (2:15) - How is creatine made? (3:32) - Which form of creatine is best? (4:52) - Can creatine expire? (5:18) - Is creatine bad for you? (8:32) - Does creatine need to be a powder or a capsule? (9:28) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! (11:40) - Should I take creatine when I’m cutting? (14:24) - Is it okay for teenagers to take creatine? (16:24) - Is it a good idea for endurance athletes to supplement creatine? (17:45) - When is the best time in the day to take creatine? (18:25) - Do I have to take creatine every day? (19:00) - Should you cycle creatine? (19:51) - How effective is creatine? Is it really worth taking? Mentioned on the Show:Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!Ep. #872: Darren Candow on the Latest Research on Creatine Supplementation: https://legionathletics.com/muscle-for-life-episode-872-darren-candow-interview/

What if you could train smarter, not harder? That’s the promise of auto-regulation, which you can use to increase autonomy and individualize your program, enhancing gains while staying injury-free. In this episode, we have fitness expert Luke Tulloch breaking down the concept of auto-regulation in resistance training. This approach tailors workouts to your physical and mental readiness, ensuring optimal results. Luke Tulloch is an online trainer and fitness educator with an in-depth understanding of exercise science. He uses his knowledge to help fitness professionals become better coaches by breaking down complex topics and teaching them in a simple way, and helping other personal trainers become more confident through education. Of course, he also knows how to help individuals make the most out of their workouts, and in this conversation, Luke and I discuss: - The definition of auto-regulation in resistance training and how it increases autonomy and individualizes workouts. - Practical tips for modifying your training based on auto-regulation for enjoyable and improved results. - The correct implementation of deloading focusing on different body parts. - How to avoid potential mistakes in implementing auto-regulation. - The importance of strategic programming for maximizing progress. - Auto-regulating exercise selection and set intensity. - How to develop the skill of understanding when you're close to failure and how many reps you have left. - Common mistakes people make with auto-regulation. - The role of technology and structure in training programs. - And more . . . If you're looking to optimize your training and make the most of your time in the gym, this podcast will provide practical insights you can start implementing right away. Listen in to delve into the world of auto-regulation with Luke Tulloch! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (05:11) - What is auto-regulation? (08:11) - Tips for modifying workouts based on auto-regulation. (11:28) - Implementing deloading for different muscle groups. (14:46) - Common mistakes with auto-regulation and how to avoid them. (24:57) - Importance of strategic workout programming for progress. (27:41) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (30:06) - Auto-regulating exercise selection and set intensity. (35:14) - Developing skills for recognizing your proximity to failure. (39:52) - Addressing other common mistakes in auto-regulation. (42:58) - The role of technology in auto-regulation. (54:00) - Where can you find Luke Tulloch and his work? Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Luke’s website: https://www.luketulloch.com/ Luke’s Instagram: https://www.instagram.com/_luketulloch/?hl=en

A topic that has piqued the interest of many gym-goers, and especially men who want defined, plate-of-armor pecs, is the lower chest. In the pursuit of a well-rounded, strong, and aesthetic chest, the lower chest often comes into discussion. However, its existence and importance are subjects of debate and confusion.  In this episode, I’ll bring clarity to the concept and explore the best ways to improve the lower chest area. Can the lower chest be emphasized in our training? And if so, what exercises work best for it?  If you've been pondering these questions, this episode holds the answers. Tune in as we delve into the intricacies of lower chest workouts, providing you with practical guidance for your training regimen. Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:16) - Is there such a thing as the lower chest? (8:02) - What is the best way to improve the lower chest area? (16:26) - Find the Perfect Strength Training Program for You: ⁠www.muscleforlife.show/trainingquiz⁠ (17:13) - The best exercises for the lower chest Mentioned on the Show:Find the Perfect Strength Training Program for You in Just 60 Seconds: ⁠http://www.muscleforlife.show/trainingquiz⁠ ⁠Should You Incline Bench Press to Grow Your Upper Chest?⁠ ⁠How to Create the Ultimate Upper Chest Workout⁠

Just as life challenges us with limited time, resources, and information, excellence demands a strategy beyond innate talent and colossal effort.  That's where Ron Friedman's Decoding Greatness comes into play, offering a new approach: deciphering greatness through reverse engineering the triumphs of others.  This book isn't just a collection of thought-provoking ideas; it's a practical toolbox filled with applicable tactics for your life's journey.  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! (4:21) - The 10 best parts of Decoding Greatness (8:25) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Does protein before bed impact your sleep? How do you prevent muscle breakdown if you can only train fasted in the morning before breakfast? Will training 5 days per week give better results than 4 days per week? Are gluten allergies and intolerance real, or just another health fad? How long can someone use the program in Bigger Leaner Stronger and still make progress? All of that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! 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! (1:43) - Does eating a large portion of protein affect sleep quality? (2:13) - How long until people forget about Liver King? (4:49) - How to minimize muscle breakdown for someone who does intermittent fasting but can only work out in the morning? (6:54) - Thoughts about the future of crypto? (9:26) - Should I strength train 4 or 5 days a week for best results? (13:16) - My free meal planning tool: buylegion.com/mealplan (14:39) - Is creatine consumption needed every day? (15:12) - Have your personal views affected your business? (16:13) - Any ideas on a one-day workout routine when life gets rough? (18:12) - Is gluten allergy a fad or is it actually real? (19:52) - Do you believe that a high amount of carbs is a requirement for muscle preservation? (21:24) - When doing a unilateral exercise do you rest between each side or after you do both? (23:26) - Best chest exercises to fix chest asymmetry? (24:02) - How long can I use Bigger Leaner Stronger? (28:25) - Do you see yourself taking HRT on a therapeutic level after hitting 40+? 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 is hybrid training?  Well, that's exactly what you will learn about in this podcast interview with Dr. Alyssa Olenick.  At its core, hybrid training (also known as concurrent training in the scientific literature) is a fusion of strength and cardiovascular training.  Many people feel these types of training are at odds, but in this episode, you’re going to learn how hybrid training is not only possible, but can be complimenting, helping you excel in both strength and endurance. In case you’re not familiar with Alyssa, she’s an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. And with her strong academic background, she’s dedicated herself to both the practical and theoretical sides of fitness, helping thousands of clients crush both their lifting goals and their race finish lines.  Her unique perspective combines the rigors of scientific research with practical, hands-on coaching experience. In chat, Alyssa and I discuss . . . - The concept of hybrid training, blending strength and endurance training, and why heavy lifting isn’t enough and doesn’t “count” as cardio - Misconceptions surrounding the interference effect, debunking the “cardio kills gains” myth and exploring how evidence-based research supports the integration of cardio into strength training routines for enhanced results - Differentiating the benefits of strength training and cardiovascular exercise, explaining why both are essential for a balanced, effective training regimen - The correlation between cardiovascular health and quality of life, and how a developed aerobic system can amplify strength training and overall physical performance - How to turn cardio “exercise” into a training system with progression - Practical advice on combining cardiovascular and resistance training for optimal results, including tips on protein intake, carb periodization, and effective fatigue management - Personal experiences and insights into maintaining muscle and losing fat through cardio, while balancing the intensity of strength training - And more . . . If you're intrigued by the idea of becoming both stronger and fitter simultaneously, or if you're simply looking for an innovative approach to mix up your current fitness program, then this podcast is for you.  Listen in to explore the world of hybrid training with Alyssa Olenick! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:16) - What are your thoughts on hybrid training? Is endurance training not effective for muscle growth compared to strength training? (16:55) - Do you get enough cardio from just strength training alone? (35:42) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! (37:53) - Can cardio help improve my strength training? (32:30) - How much cardio does it take to see a dip in performance with strength training? (44:01) - Is it okay to do cardio before or after your strength training workout? (52:38) - Is an hour maybe two hours enough per week to get all the benefits from cardio? (1:21:37) - Where can people find you and your work? Mentioned on the Show: Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! Alyssa’s website: https://doclyssfitness.com/ Alyssa’s Instagram: https://www.instagram.com/doclyssfitness/ Alyssa’s YouTube: https://www.youtube.com/channel/UCW4CCAMyceAtaGVKhpUqcfQ The Messy Middle Podcast: https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577

The allure of testosterone booster supplements is obvious.  They’re a perennially popular topic because the promises are highly enticing, from giving you a surge of energy, to enhancing muscle growth, speeding up fat loss, and even aiding in quicker recovery post-workout. People also claim these supplements improve your sleep, uplift your mood, and even boost your sex drive. The purported benefits are so vast, these products often seem like a bargain, leading many to believe that even if they delivered just half of what's promised, it would still be worth the investment. So, I thought it was high time to record an updated episode on the current state of testosterone boosters.  In this episode, we're going to explore some of the most popular supplements currently available in the market that are reputed to increase testosterone levels.  Tune in because we'll discuss creatine, D-Aspartic Acid, ashwagandha, tongkat ali, zinc, boron, and more. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:30) - What is a testosterone booster? How does it differ from testosterone replacement therapy (TRT)? (3:29) - What are some specific supplements that boost testosterone? (7:01) - What is D-Aspartic acid? (11:45) - What is ashwagandha? (15:15) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points! (18:21) - What is fenugreek? (23:06) What is tribulus terrestris? (24:20) - What is tongkat ali? (26:25) - Can zinc improve testosterone levels? (28:24) - What is boron? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/ 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 Nick, who used my coaching program to lose 19 pounds and 11% body fat in 90 days, a monologue on whether the benefits of deadlifting outweigh its risks, and a book club episode on Band of Brothers by Stephen E. Ambrose.  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: How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days (Originally published 7/11/2018) Is Deadlifting Worth The Risk? (Originally published 10/25/2021) Book Club: Band of Brothers by Stephen E. Ambrose (Originally published 8/11/2017) And we’ll be starting with number one, How Legion Coaching Helped Nick Lose 19 Pounds and 11% Body Fat in Just 90 Days. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:44) - How Legion Coaching Helped Nick Lose 19 Pounds & 11% Body Fat In Just 90 Days (13:57) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (14:38) - Is Deadlifting Worth The Risk? (28:57) - Book Club: Band of Brothers by Stephen E. Ambrose Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

Most diets, especially fad diets, are about restriction and what you can’t eat.  Of course, losing weight requires being in a calorie deficit, but what if there were specific foods you could eat more of that actually boost fat loss? That’s the idea behind Dr. William Li’s new anti-diet book, Eat to Beat Your Diet, which explores the relationship between body fat and metabolism, and why the food choices we make matter. In this episode, you’ll learn how specific foods can help burn excess body fat, why body fat plays a crucial role in our health and how it influences our hormones, the importance of micronutrients, the benefits of various vegetables, the impact of dietary choices on overall health, and a lot more.  In case you’re not familiar with Dr. Li, he’s an internationally renowned physician, scientist, and author of the New York Times bestseller Eat to Beat Disease, which I interviewed him about previously on the podcast. He’s also the president and medical director of the Angiogenesis Foundation, which is a nonprofit organization that works to promote medical innovation and breakthrough technology to disrupt disease and improve world health.  In our metabolic masterclass, Dr. Li and I discuss . . . - The crucial relationship between metabolism and overall health and the role our body fat plays in it - Challenging conventional wisdom about "fast" or "slow" metabolism - The role of specific foods in burning excess body fat - The importance of hormones, muscle gain, and the four phases of metabolism in our lifespan - Groundbreaking and surprising studies on human metabolism and their practical implications - The significance of food choices and micronutrients, and their impact on metabolism - And more . . . So, if you want to gain a better understanding of your metabolism and why your food choices matter, as well as specific foods you can eat more of to enhance your metabolic health, you’re going to enjoy this interview with Dr. Li! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:30) - Why did you write this book? (2:43) - How do you define dieting? (4:18) What are some discoveries you made while researching more into metabolism? (12:49) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (14:27) - What do you mean that calories are not all the same? (18:38) - How do the calories in broccoli and mushrooms fight off unhealthy body fat? (39:56) - Can muscle gain impact metabolism? (42:08) - By staying active and eating enough protein do my nutritional choices even matter? (51:51) - What are your thoughts on supplementation? And how can someone benefit from supplements? (01:00:06) - Where can people find you and your work? Mentioned on the Show:Legion VIP One-on-One Coaching: ⁠https://www.muscleforlife.show/vip ⁠⁠Dr. Li’s Website⁠: ⁠https://drwilliamli.com/⁠ Dr. Li’s Eat to Beat Your Diet: https://www.amazon.com/Eat-Beat-Your-Diet-Activate/dp/1538753901/?tag=mflweb-20