Muscle for Life with Mike Matthews

We’ve all seen the half- or even quarter-squatter in the gym. Maybe you even used to be one of them. And then you may have learned about using a full range of motion, made amends for your sins, and started squatting to parallel (or even ass to grass). Well, what if partial reps actually weren’t so bad after all? What if there was a way to do them that maximized their effectiveness? What if partials could actually be more effective than full ROM training? That’s what I’m talking about in this interview with Dr. Mike Israetel. In case you’re not familiar with Dr. Mike, he’s a repeat guest on my podcast for good reason.  Not only does he have a science background with a PhD in Sport Physiology, but he’s the co-founder of Renaissance Periodization, a successful blog, coaching program, and fitness platform, so he’s worked with thousands of people and definitely knows how to get results. In our discussion, Mike and I chat about . . . - What a “full” range of motion is and the pros and cons of partial reps - The good and bad reasons to do partials - Why effective partials aren't the kind you most often see bodybuilders doing - Stretch-mediated hypertrophy and the proper way to do partial reps - How to incorporate partial reps in your training and judge their effectiveness - Which exercises are best for doing partials - And more . . . So, if you’re curious about why you might want to try partial reps and how’d you go about trying them and assessing their effectiveness, listen to this podcast and let me know what you think! Timestamps: (0:00) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! (0:36) - Is it always necessary to use full range of motion? (13:10) - What are some reasons not to use partials? (23:50) - How much volume would be reasonable? (25:27) - Do you find yourself doing partial range of motion on an exercise because the full range of motion is less effective? (40:31) - How do I incorporate partial work into my training? (46:35) - What are your thoughts on duration? (55:17) - Which exercises work well with partials? (1:14:31) - 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! Mike’s Youtube Channel: https://www.youtube.com/c/renaissanceperiodization RP Nutrition Coach Certification: https://info.rpstrength.com/rp-cnc-lvl-1-in-session/

Ignoring your rear delts is a mistake. Many lifters don’t give much thought to training their rear deltoids because out of sight usually means out of mind. However, training your rear delts properly will not only makes your shoulders look better, it may also reduce your risk of injury and improve your athletic performance. So, it’s time for your rear delts to get their due, and I’m going to help. In this podcast, you’ll learn what the rear delts are, why it’s important to train them, four tips to make your rear delt training as effective as possible, and the best rear delt exercises for size and strength. Listen to this podcast to learn what lean bulking is and how to lean bulk correctly, including how to start bulking, how to make a lean bulking meal plan, how to train while bulking, and more! Timestamps: (0:00) - Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points! (3:52) - What are rear delts? (6:49) - What are the common mistakes that people make when training their shoulders? (8:25) - Rear delt exercise selection (10:08) - How much volume should you do for your rear delts? (11:52) - How do you progress on rear delt exercises? (15:07) - What are your favorite exercises for training rear delts? Mentioned on the Show: Try Fortify today! Go to https://buylegion.com/fortify and use coupon code MUSCLE to save 20% or get double reward points!

Some people believe veganism is the future and that it’s inevitable. Will the vegan diet eventually become the most popular diet in the world? Whether it’s due to animal products becoming too expensive or just no longer being available, it’s certainly a possibility. In this podcast, I’m going to address that potential future and why I don’t think the vegan diet will become more popular any time soon. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . - A vegan diet will (and should) become the dominant diet in the world. Timestamps: (0:00) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz (1:48) - What are your thoughts on vegan eating? (3:04) - Will veganism become the dominant diet? Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

The fundamental question of “what should we do with our lives and why?” is an interesting one. With life being finite, I’ve long been fascinated with how to make the most of my time. How can we create more satisfying, meaningful, and fulfilling lives? What types of goals should we aim to achieve? Taking care of our bodies and minds through fitness is one avenue, but there’s more to life than muscles. And so I’m excited to share today’s podcast, which is an interview I recorded with Ben Nemtin all about this topic. In case you’re not familiar with Ben, he’s the #1 New York Times best-selling author of What Do You Want To Do Before You Die? and his new book, The Bucket List Journal, is a practical guidebook for turning your goals and dreams into reality. He’s also the co-founder of The Buried Life movement, and is recognized as one of the World’s Best Motivational Speakers, having delivered over 500 keynotes to brands and Fortune 500 companies around the globe. His work has been featured on The Oprah Winfrey Show, The Today Show, CNN, NBC, FOX, ABC, CBS, and more. In our discussion, Ben and I chat about . . . - The value of surrounding yourself with people who inspire you - What a “buried life” is and the importance of living authentically to yourself - The power of putting your desires on paper - The primary reasons people don’t pursue their personal goals - Ways to create accountability and how to overcoming fear - Using mortality to think about life and motivate yourself - The importance of friends and staying in touch with loved ones - How to take care of your mental health - How to live without regret - And more . . . So, if you’re curious about how to foster a more meaningful, satisfying, and fulfilling life, listen to this podcast and let me know what you think! Timestamps: (0:00) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (5:05) - Why did you write this book? (13:02) - What did you learn about yourself through this journey? (15:52) - How do you make time to enjoy your hobbies when you’re trapped in the day-to-day of life? (23:49) - How do you overcome fears? (31:05) - What do you think of the perspective of looking at failures as lessons as oppose to defeat? (37:18) - What is your advice to people who get overwhelmed about future goals? (41:39) - Are there experiences that stand out that were surprisingly meaningful? (48:49) - What is the mental health tool kit? (58:32) - What meaningful experiences changed your life? (1:08:55) - Where can people find you and your work? Mentioned on the show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip The Bucket List Journal - https://writeyourlist.com/ Ben’s Instagram: https://www.instagram.com/bennemtin/ Ben’s website: www.bennemtin.com

I’m sharing a collection of simple life “hacks” you can do right now that will improve your happiness, health, success, and well-being. “Hacks” are usually bunk, but these ones actually work and can make a big difference in your life. Listen to this podcast and let me know your thoughts! Do you have any of your own hacks? Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (3:44) - 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/

How can you lose as much fat as possible for an event or vacation a month away? How should you build up to a PR attempt? How can you find your passion? Are sumo deadlifts “cheating?” Should teenagers track calories? Does intermittent fasting improve insulin sensitivity? Lifting advice for people who have to wear suits. 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) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (2:04) - Is it true that IF improves insulin sensitivity, and hence, reduces estrogen levels in men? (3:10) - What do you think is causing massive bodybuilder death rates? (3:32) - What is the best full body workout for training 2 times a week? (5:35) - Do you have any lifting advice for people who have to wear suits? Legs are getting too big from squats. (7:05) - Do you have any tips on getting a girlfriend? (9:39) - As a teen, should I track calories as accurately as possible or just focus on whole foods? (10:31) - Is it better to have breakfast before or after training in the morning? (10:52) - If I miss a day of working out, should I make that day up at the end of the week? (11:38) - Are Legion products in the UK? (11:53) - Should I lower the weight and keep more mind muscle connection or should I keep progressively overloading? (12:59) - How do you like Florida vs D.C.? (15:23) - How many reps and sets do I need to perform on the way up to a PR attempt? (16:05) - What are your thoughts on sumo deadlifts? Do you consider them cheating? (16:49) - How do I do a mini cut for a beach vacation one month away? (18:32) - Should I focus on weight lifting or cardio if all I want to do is lose weight? (19:22) - I only have 30 to 60 minutes a day to work out, what should I prioritize? (20:02) - What is some advice on finding something that you are passionate about? (21:03) - What books or Legion products are you most proud of? (24:22) - What is your favorite breakfast? (24:49) - Can I build muscle without calorie tracking? (26:26) - How important is protein timing? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

There’s something comforting about knowing exactly what, when, and how much you’re going to eat every day. You never have to think about food, and you’re guaranteed results whether you’re cutting, maintaining, or bulking. That’s the beauty of meal planning. On the other hand, weighing, tracking, planning, preparing, and packaging all of your meals for the day (or week) in advance is very tedious. Is there an easier way? There is, and you’re going to learn all about it in this podcast. Joining me on this podcast is John North, and we’re discussing how to eat without tracking your macros or every gram of food while still improving your body composition and achieving your goals. In case you’re not familiar with John, he and I have been working together behind the scenes for years on articles, books, podcasts, and other content. In fact, he’s the Director of Content for Legion. He’s also completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health. So he walks the walk and know a thing or two about helping people get into the best shape of their lives. In our discussion about meal planning, we chat about . . . - The basic principles of setting up a meal plan - Who should and shouldn’t follow a meal plan - Consistency versus precision when it comes to food - Why its not necessary to be perfectly accurate with your food intake - Strategies for easily reducing your calories without tracking your food - A “training wheels” approach to eating “outside of the spreadsheet” - And more . . . So, if you’re curious about how to eat and make progress in your fitness without weighing all your food, tracking it, and planning all of your meals, you’re going to enjoy the strategies and tips in this podcast! Timestamps: (0:00) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (6:09) - Should I use meal planning tools? (9:57) - How do I set up a basic meal plan? (14:44) - What are your guidelines with flexible dieting? (16:15) - What are your diet guidelines when cutting? (17:31) - Do you think it's good to follow a meal plan every so often? 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!

This episode is all about lean bulking and how to do it correctly. Many people take the “dirty bulk” route, which results often results in gaining weight too quickly, unnecessary fat gain, having to cut too soon, and spinning their wheels. In this podcast, you’ll learn how to set up your diet and your training to maximize muscle growth while minimizing fat gain. Listen to this podcast to learn what lean bulking is and how to lean bulk correctly, including how to start bulking, how to make a lean bulking meal plan, how to train while bulking, and more! Timestamps: (0:00) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points! (2:51) - What is lean bulking? (5:42) - What are the two main methods of bulking? (9:40) - Why do people choose to dirty bulk? (17:00) - How can I start lean bulking? (21:22) - How do I meal plan while lean bulking? (25:17) - How should I train while lean bulking? 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!

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Eric Helms on natural bodybuilding, a monologue on getting back in the gym after a long break from training, and a motivational episode with my top tips on increasing productivity. 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: Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding (Originally published 7/8/2020) How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!) (Originally published 6/15/2020) Motivation Monday: My 5 Best Tips for Increasing Productivity (Originally published 8/21/2017) And we’ll be starting with number one, Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding. Timestamps: (0:00) - My free meal planning tool: buylegion.com/mealplan (5:07) - Eric Helms on the Art and Science of Succeeding in Natural Bodybuilding (18:52) - How to Get Back Into Weightlifting After a Break from the Gym (With a Training Program!) (29:22) - Motivation Monday: My 5 Best Tips for Increasing Productivity 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!

Learn all about high-intensity interval training (HIIT) from Paul Hough, a Senior Lecturer in Sport and Exercise Science. They discuss the different types of HIIT, exercise selection, heart rate monitoring, and the Afterburn effect. They also touch on how HIIT affects appetite and the concept of exercise "snacks." If you're interested in HIIT, this podcast is for you!