Muscle for Life with Mike Matthews

Decades of psychological research has demonstrated that we construct our worldview based on what we pay attention to, not what is. Want to see for yourself? Try the simple experiment I share in this podcast and you’ll see we have far more control over our emotions than we often think. In fact, we can “turn on” positivity almost on command by simply controlling our attention. Listen to this podcast and let me know what you think! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (2:48) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

What’s my favorite workout split? Is maintenance worth it or should you cut and bulk until you reach your goal? When should you start using a weightlifting belt? When will I release a kids multivitamin? Is plant protein as good as whey? What’s the difference between training and exercise? All 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) - Save up to 30% during our Black Friday Sale! https://buylegion.com/ (3:22) - Is Legion’s Plant+ just as effective as Whey+? (11:23) - What is your favorite workout split and what is your current workout split? (20:59) - When does it get better? (21:20) -  Will you release toddler/kids multivitamins soon? (22:21) - When should I start using a weightlifting belt? (25:30) - Do you believe in maintenance phases when you are cutting 60-80 pounds? (32:10) - What is your best tip for younger lifters? (32:49) - How do you differentiate training and exercise? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points!

Do people respond differently to the same training? How big of a range is there? Is there such a thing as a non-responder? How can you know if you’re a high-responder or low-responder (hardgainer) to training? How should your starting point affect your workout programming? If you’ve ever wondered these things or had similar questions, you’re in good company, because they’re things I’m often asked. You’re also going to enjoy this podcast because I’m interviewing Chris Barakat all about individual responses to training. In our discussion, we chat about . . . - What a high-responder is and what being one means for total muscular potential - Individual training response differences in the scientific literature and in studies he was directly involved in - How inconsistency holds back gains despite being “advanced” in training years - Signs to look for if you're wondering about your training potential - Individual differences in strength endurance - How starting points should be taken into account with your training program - And more . . . If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats. So, if you want to learn about the variation in individual responses to training and how to apply that knowledge to your own programming, listen to this podcast! Timestamps (0:00) - Save up to 30% during our Black Friday Sale! https://buylegion.com/ (5:04) - What does it mean to be a hard gainer or a high responder to strength training? (19:55) - What’s the cause of some people getting weaker and smaller when training? (29:56) - Can someone’s genetic potential be so low that they can’t gain muscle and strength? (32:39) - What are the signs that you are a high or low responder? (43:35) - Should our strength starting points be taken into account when looking for a training program? (59:32) - Anything else you would like to add? (1:02:54) - Where can people find you and your work? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points! Chris Barakat’s Website: https://schoolofgainz.com/ Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/

Do you have or know someone who has diastasis recti? This is when the abdominal muscles separate, which causes abdominal pain, abdominal weakness, and visual abnormalities. It’s especially prevalent during the late stages of pregnancy and childbirth, and while this condition can resolve itself and often does, at least partially, there are things you can do to accelerate the process or complete the process if it has been a while and your abs have not gone back to normal, they have not fully closed. So in this podcast, you’re going to learn what diastasis recti is, how to check for it, and how to correct it. I'm also going to share some excellent exercises you can do to help fix it, as well as a six week training program, and more. Timestamps: (0:00) - Save up to 30% during our Black Friday Sale! https://buylegion.com/ (3:20) - What is diastasis recti? (4:59) - How do you know if you have diastasis recti? (7:19) - How can you fix diastasis recti? (8:48) - What are some things that help correct this? (13:18) - What are some breathing and pelvic floor exercises that help? (16:41) - How do you turn those exercises into a workout routine? (18:35) - What are some exercises that help with diastasis recti after child birth? (21:09) - Can diet help with recovery? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more 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 Dr. Spencer Nadolsky on improving thyroid health and function, a chapter from the audiobook of Beyond Bigger Leaner Stronger about the “almost nearly perfect” diet, and a Book Club episode on The Magic of Thinking Big. 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: Dr. Spencer Nadolsky on Improving Thyroid Health and Function (Originally published 7/24/2020) The Almost Nearly Perfect Diet (Originally published 10/12/2020) Book Club: The Magic of Thinking Big by David Schwartz (Originally published 10/13/2017) And we’ll be starting with number one, Dr. Spencer Nadolsky on Improving Thyroid Health and Function. Timestamps: (0:00) - Save up to 30% during our Black Friday Sale! https://buylegion.com/ (5:51) - Dr. Spencer Nadolsky on Improving Thyroid Health and Function (18:43) - The Almost Nearly Perfect Diet (28:36) - Book Club: The Magic of Thinking Big by David Schwartz Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points!

I’m often asked about training shoes. For example, is it worth investing in weightlifting shoes with an elevated heel for squats? Should you deadlift in those shoes, or is it better to pull barefoot? What about minimalist, “barefoot-style” shoes? And to be honest, fitness footwear isn’t something I’ve spent a lot of time looking into, so I wanted to invite an expert in the field onto the podcast to discuss the topic. That’s why Jake Boly is joining me for an interview in this episode, to not only explain the differences between fitness shoes, why they matter, and what to look for in a pair gym shoes based on your training, but to also give specific model recommendations. In case you’re not familiar with Jake, he’s the founder of That Fit Friend, a site dedicated to testing and reviewing the best training shoes and apparel, and creating content to help people make informed buying decisions. A lot of review content out there is nothing more than undercover marketing and paid advertising, but Jake actually runs the gear through the ringer and puts it to the test in real-life both inside and outside the gym, so he can give a genuine, useful review of its performance. In this interview, Jake and I talk about . . . - What to look for in a training shoe - The different types of shoes, including different materials and construction and how they impact performance and durability - Who should use weightlifting shoes - What heel drop is, why it matters, and how it affects your squats and deadlifts - Barefoot training and "barefoot" style shoes - Specific recommendations of models to check out - Signs you might not have the right pair of shoes - And more . . . So if you want to learn what to look for in a pair of shoes for the gym or other types of training, listen to this interview! Timestamps (0:00) - Save up to 30% during our Black Friday Sale! https://buylegion.com/ (6:54) - What should we be looking for in training shoes? (12:55) - Have you reviewed any shoes that are the best for certain training exercises? (22:41) - Do we need proper weight lifting shoes? Does it really make a difference? (28:46) - Are there any other benefits to wearing weightlifting shoes? (39:36) - What are your thoughts on weightlifting with no shoes? (45:43) - Is there any truth to the marketing of running shoes? (48:03) - What are common signs that your running shoes aren’t right for you? (49:53) - Are shin splints caused by shoe type? (1:02:50) - Is there anything else you would like to add? (1:04:35) - Where can people find you? (1:05:27) - Are there any shoes or companies that are terrible? (1:07:54) - Are there any popular shoes that you don’t recommend? Mentioned on the Show: Save up to 30% during our Black Friday Sale! Go to buylegion.com and use coupon code MUSCLE to save even more or get double reward points! Jake’s website: thatfitfriend.com Jake’s Youtube channel: https://youtube.com/jakebolytraining/ Jake’s Instagram: https://instagram.com/jake_boly/

Is the morning the best time to lift weights? What does the research say about training in the evening instead? How big of a difference is there in muscle growth and performance between early morning and night workouts? What role does personal preference play? I’ll answer all these questions and more in this podcast. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (5:19) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

How lean can you get without cardio? Are farmer’s walks beneficial? When will Legion be in retail stores? How much fat should you eat every day? Should you get blood work done or check your testosterone levels? Can you use a neutral grip on the dumbbell bench press? Should you do fulcrum deadlifts? All that and more in this Q&A podcast.Over onInstagram, 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) - My free meal planning tool: buylegion.com/mealplan(2:50) - Why is birthday cake Legion Whey + so damn tasty?(4:06) - Is it important to get testosterone tested when you’re young for future comparison?(6:27) - It’s been four weeks and I’ve lost eight pounds on the scale. Why can’t I see the difference in the mirror?(8:53) - On dumbbell press, flat, and incline, should I do neutral grip or pronated?(9:36) - What is the recommended daily fat intake?(10:20) - What are your thoughts on farmers walks? Are they beneficial enough to add to my program?(10:55) - When will Legion supplements be sold in stores?(14:19) - What are your thoughts on fulcrum deadlifts? Are they worth it or are they just another fad?(15:07) - Do you ever do pull ups or calisthenics as part of your training?(15:41) - What is the best way to deadlift without hitting your junk at the top of the exercise?(16:00) - My uncle got triple vaccinated and shortly after became a cuckold. Is that correlation or causation?(16:23) - What is the ideal rest period between sets for hypertrophy?(18:19) - How low can you get body fat percentage with good diet and training with no cardio?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!

Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet. Menno has been on my podcast many times on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. In this interview, Menno and I talk about . . . - What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate more of it - Active tension versus passive tension - The actual reason why full-ROM training is effective - Specific guidance on how to modify and tweak exercises for more loaded stretching  (including Bayesian curls, flyes, leg extension tips, and “skull-overs”) - Static stretching between sets (its effects and whether you should do it) - And more . . . So if you want to learn what the science says about training at longer muscle lengths, and how to incorporate more stretch-mediated hypertrophy in your program, definitely check out this interview! Timestamps (0:00) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ (4:22) - What is stretch-mediated hypertrophy? (6:28) - What is passive tension and active tension? (11:00) - Can muscles get longer, not just bigger? (15:34) - What are your thoughts on modifying full range of motion training? (28:06) - Are there modifications to exercises that can make them more efficient? (42:21) - What are your thoughts on different height positions for flyes? (45:03) - Can you explain skull overs? (48:17) - Are there any other modifications you want to cover? (50:15) - Does the position of the wrists affect pec activation? (58:22) - Where can we find you? Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Menno’s Youtube channel: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ Menno’s Patreon: https://www.patreon.com/mennohenselmans Menno’s Instagram: https://www.instagram.com/menno.henselmans/

You may have heard of the Smolov squat program, which is a high-volume, high-frequency specialization routine intended to boost your squat fast. It’s also supremely difficult. So, is it worth the effort, or is it just an exercise in masochism? In this podcast, you’re going to learn what the Smolov program is, whether you should try it, how to do the program correctly if you do want to give it a shot, and more. Timestamps: (0:00) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (1:59) - What is the Smolov program? (3:18) - Who shouldn’t do the Smolov program? (5:36) - How does the Smolov program work? (9:06) - What does the Smolov training program look like? (19:08) - Will this help you build muscle? (20:10) - How effective is the Smolov program? (20:39) - What is the Smolov Junior training program? (21:08) - Can you train other body parts while following the Smolov program? (24:19) - How do you do the calculations to follow the program? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz