Muscle for Life with Mike Matthews

There’s a lot of confusion surrounding the topic of flexibility and a lot of conflicting advice.  Is stretching necessary? Should you be working on mobility during your workouts? Some people say strength training itself provides all the flexibility you need, and any additional stretching should be at your discretion.  Others suggest that skipping foam rollers, massage guns, and band-work is not only going to impair your performance, but put you at risk of injury. To help clarify some of the kerfuffle, Dr. Stacie Barber joins me on the podcast for an interview all about flexibility and mobility. In case you’re not familiar with Stacie, she has a Doctor of Physical Therapy from Duke and is the founder and owner of The Physio Fix, which offers physical therapy, training, and classes to help everyone from professional athletes and Olympians to fitness newbies feel and move better. And as a former collegiate gymnast and current Olympic Weightlifter, Stacie knows the challenges faced by people who lift heavy weights. In this interview, Stacie and I discuss . . . - The difference between passive and active flexibility - Whether stretching prevents injury - Common mobility issues for squats, deadlifts, bench presses, and more, and how to fix them - Jefferson curls and Copenhagen planks - The rise in tendinopathy and why you should train at end ranges for tendon and joint health - The utility of resistance bands and other mobility-focused gadgets like massage guns and foam rollers  - And a lot more . . . So whether you're dealing with tight, painful muscle groups or just want to learn about the science of improving your mobility, give this interview a listen! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:48) - Should I be stretching? (12:06) - Is it normal to have tight muscles?  (21:37) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! (23:59) - What are some common mobility restrictions in certain exercises? (36:38) - Should your knees be in front of your toes when or far from your knees when squatting? (43:46) - Are there some other tips or exercises you recommend to include in workout routines? (46:41) - What are your thoughts on stretching accessories such as bands, foam rollers, and  percussion guns? (51:19) - Do massage guns help alleviate tendon pain or muscle tightness? (60:18) - What are your thoughts on exercise bands? (64:13) - Where can we find you? 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! Stacie’s Instagram: https://instagram.com/thephysiofix The Physio Fix: https://thephysiofix.com/

If you start noticing these things, you know you’re on the right track. For example, you know you’re getting good at this fitness stuff when the disappointment of skipping a workout stings more than the struggle to motivate yourself to do one.  And when you notice that you're making far fewer excuses about how you eat and exercise than you used to.  Press play to hear this motivational episode on the things you start noticing as you adopt a healthier lifestyle. What are the signs you noticed? Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:54) - 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/

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Menno Henselmans on the science of self-control and willpower, a Says You episode on eating less than 1,200 calories per day, and a motivational episode on the power of habit.  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: Menno Henselmans on the Science of Self-Control (Originally published 10/6/2021) Says You! Eating Less than 1,200 Calories Per Day (Originally published 10/1/2021) Motivation Monday: The Power of Habit (Originally published 5/7/2018) And we’ll be starting with number one, Menno Henselmans on the Science of Self-Control. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:10) - Menno Henselmans on the Science of Self-Control (14:53) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (16:01) - Says You! Eating Less than 1,200 Calories Per Day (21:05) - Motivation Monday: The Power of Habit Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

How does strength training differ from hypertrophy training? How much overlap is there?  In other words, will strength training get you bigger? Likewise, will hypertrophy training make you stronger? If you want to maximize strength gains, how should your training program look? Can you build a healthy, muscular physique with just strength training or do you also need accessory movements? And if you are training more like a powerlifter, how much volume is necessary to get stronger? These are common questions I get about strength versus hypertrophy training, and in this podcast, I invited Dr. Brad Schoenfeld to dive into the science of training for strength compared to lifting with the goal of gaining muscle size.  He’s the perfect guest for the topic, because he was recently involved a narrative review of the science of maximizing strength.  Brad practically needs no introduction, but in case you’re not familiar with him, he’s an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 200 peer-reviewed research articles on exercise and sports nutrition. He’s truly an authority on all things related to body composition, hypertrophy, fat loss, and natural bodybuilding. In this interview, Brad and I discuss . . . - The role of rep ranges for achieving strength goals and how training with heavier and lighter loads may have additive effects - Why 1RM calculators don’t always accurately predict your true strength - The usefulness of machines compared to free weights - Compound versus isolation exercises and how to adjust your training to your specific circumstances and goals - Whether deadlifts are overrated or underrated for hypertrophy - How specificity is often overemphasized in strength training - “Strength endurance” and how it’s more practical for everyday activities than maximal strength - Set intensity and training to failure - The role of age in strength training and how your age factors into your programing - And a lot more . . . So whether you're a seasoned lifter or just starting, tune in to learn how to optimize your training for strength and hypertrophy goals, and let me know your thoughts!  Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:43) - What is the difference between getting strong and having bigger muscles? (31:07) - Save up to 30% on Legion Health Supplements this week only! buylegion.com (32:17) - What is set intensity and proximity to muscular failure? (46:12) - What are your thoughts on strength training as you get older? (51:00) - What are your thoughts on the one rep max test and how necessary are they? (54:17) - Where can people find you and your work?  Mentioned on the Show: Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points! Brad’s Instagram: https://www.instagram.com/bradschoenfeldphd/?hl=en Brad’s Twitter: https://twitter.com/BradSchoenfeld Brad’s Textbook: Science and Development of Muscle Hypertrophy: https://www.amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678/?tag=mflweb-20 Brad’s Book: Max Muscle Plan: https://www.amazon.com/M-X-Muscle-Plan-2-0/dp/171820714X/?tag=mflweb-20

If you’re trying to lose weight, there’s nothing more frustrating than stepping on the scale and seeing the same number for days or weeks on end. It's a feeling almost everyone can relate to.  Many people hit a weight loss plateau at some point in their journey. And the good news is that there are simple solutions to help you break through. In this podcast, you’ll learn common reasons why weight loss stalls and practical tips to help you overcome them. With these strategies, you’ll know exactly how to beat weight loss plateaus and get back on track towards your goals. Listen and let me know your thoughts! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:16) - When do you know that you have stopped losing weight? (9:08) - How does water retention affect weight loss? (17:07) - How do I plan and track food accurately? (21:27) - Save up to 30% on Legion Health Supplements this week only! buylegion.com (22:37) - How can I have cheat meals and continue losing weight? (33:39) - How much exercise do I need to keep losing weight? (37:32) - Why am I burning fewer calories? Mentioned on the Show: Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Is a glass of wine every day harmful if you account for the calories? What books have had a lasting impact on me? What are my favorite front delt exercises? Is watching porn unhealthy? Can you use machines instead of free weights? Is it ok to cut for 5 months? What happens after you reach your genetic potential? 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! (1:34) - Is a glass of wine okay every night so long as I count the calories? (5:09) - If you have reached your maximum muscle genetic potential, what’s the point of pursuing more? (16:24) - Is watching porn unhealthy? Why? (17:20) - Can you make a “day in the life” video? (25:09) - My free meal planning tool: buylegion.com/mealplan (26:36) - Is it a bad idea to do the chest press with equipment rather than free weights? (29:29) - What are your favorite exercises for front delts? (30:36) - If I’m maintaining but still losing weight, how would I adjust my macros? (32:15) - What are some books that left a permanent impact on the way you think? (34:52) - Am I inferior for clinging to bro splits? (35:53) - How should I decide between the Thinner Leaner Stronger 3, 4, and 5 day split? (39:43) - What are your thoughts on masculinity these days? (40:19) - What made you decide to build a home from scratch? (47:58) - If I wanted to go on a slower cut for 5 months, is it okay to be in a calorie deficit for that long? 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!

In this podcast, I interview Liz, who nearly gave up on reaching her fitness goals, but joined my one-on-one coaching program and lost 38 pounds while getting stronger than ever. And in her own words, it was “easier” than any other program she tried. That’s saying something because before finding my work, Liz struggled with body image from a young age. She spent decades (and thousands of dollars) on bunk programs, pills, books, and fad diets. She yo-yo dieted herself into losing and gaining the same 25 pounds over and over again. Understandably, she was skeptical of my book and coaching program, but took the leap as a last ditch effort before giving up on her goals. And she’s glad she did, because she finally learned how to take control of her health with flexible dieting, lose fat for good, and get stronger than she’s ever been. And she managed to do it in her 50s, with nothing but a home gym, and while facing several health conditions like hypothyroidism, arthritis, carpal tunnel syndrome, and even dental surgeries. In this episode, you’ll hear about Liz’s journey as she discusses the benefits of having a coach, what made Legion different from other programs she tried, the life-changing freedom of a flexible dieting plan, and the power of consistency over perfection. And now she just wants to inspire at least one other person to take the leap and change their own life. So, if you are looking for inspiration and motivation on your own health journey, this episode is for you. Tune in to hear Liz's story! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (5:47) - Where were you at in your fitness journey before you found my work? (14:07) - Did you experience any challenges? (26:03) - How did you deal with having surgeries while doing the program? (27:51) - How do you like training at home? (30:12) - What was different about flexible dieting versus regular calorie counting? (32:46) - What stood out to you about Legion that made you want to try the program? (36:19) - My One-on-One Coaching Service: www.buylegion.com/coaching (37:59) - What are your fitness goals? (41:54) - How has your thyroid condition impacted your fitness journey? (57:08) - Is there anything else you would like to add? Mentioned on the show: My One-on-One Coaching Service: www.buylegion.com/coaching

Long-term relationships are a lot like a garden. If you fail to water it (or, consciously do the “right things”), it can wither. The good news is there are easy ways to improve your relationship by adding or changing just a few key behaviors. If you want a practical, evidence-based book that aims to improve communication, conflict management, trust, and intimacy for couples seeking to strengthen their romantic relationship, you should read The Seven Principles for Making Marriage Work by John M. Gottman and Nan Silver. In this podcast, I’m sharing my top 10 key takeaways. “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! (7:43) - Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points! Mentioned on the Show: Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

Is erythritol bad for you? A new study has been making waves, claiming that this commonly used natural, zero-calorie sweetener could increase the risk of heart attack and stroke. However, as with many health-related headlines, the media has been quick to jump on the sensationalist bandwagon. So, should we be worried about erythritol? Or is this just another case of misleading information for the sake of advertising clicks? Listen to this podcast to separate fact from fiction. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:20) - What is erythritol? (2:38) - Is erythritol safe? (10:55) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (15:41) - What are your thoughts on erythritol? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

One weird trick to improve your gut health, reduce bloating, and improve digestion? Listen to this podcast interview. That’s the trick. That’s because in it, I interview Marianna Moore, who offers practical tips on how to really influence your gut health. Hint: it’s not greens powders or supplements. The truth is gut health is a lot more complicated than many people (especially on social media) would have you believe, but in this podcast, you’ll learn things you can implement in your own life right away. In case you’re not familiar with Marianna, she has a Masters in nutrition (and focused on gut health during her education), and regularly posts healthy recipes and realistic meal prepping tips on instagram, as well as educational fitness and gut health content on TikTok. She’s also the co-host of the Fitness Stuff Podcast, along with Tony Coffey, who I also recently had on the show. In this interview, Marianna and I discuss . . . - How to determine if you have poor gut health - “Good” versus “bad” bacteria in your gut and why they matter - Different types of fiber, why it’s beneficial, and how much of it you should eat - The importance of a diverse diet and how to actually implement one - The role of stress in digestion - The gut-brain connection, the influence of the gut on mental health, the enteric nervous system, and why the gut is sometimes called the “second brain” - Considerations for when to seek out a prebiotic supplement, and the utility of probiotics and greens supplements - And more . . . So, if you’re interested in learning about gut health and getting advice on the best ways to effectively improve it, listen to this podcast and let me know your thoughts! Timestamps (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (6:24) - What is gut health? What are indications of good or poor gut health? (8:37) - What is good and bad bacteria? (13:19) - What are your thoughts on supplements for bloating? (20:40) - What are the common reasons healthy people get bloated and what can they do about it? (33:47) - What is the difference between soluble and insoluble fiber? (36:10) - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ (39:22) - What is the connection between gut health and mental health? (58:05) - What are some specific tips for improving gut health? (1:03:18) - What are your thoughts on fermented food? (1:05:50) - Where can we find you and your work? Mentioned on the Show: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ Marianna’s Podcast Fitness Stuff (For Normal People): https://podcasts.apple.com/us/podcast/fitness-stuff-for-normal-people/id1627638588 Marianna’s Instagram: https://www.instagram.com/mariannas_pantry/?hl=en Marianna’s TikTok: https://www.tiktok.com/@mariannas_pantry?lang=en