Muscle for Life with Mike Matthews

If you’re “searching for things on the Internet” or “watching YouTube videos” or “reading articles,” some say you aren’t “doing your own research” but merely “consuming content.”This plays well with the peanut gallery because, as Aldous Huxley noted, the opportunity to maltreat others with good conscience, to misbehave as a form of “righteous indignation,” is the height of psychological luxury, the most delicious of moral treats.⁣What is “research,” though?⁣The hecklers will often say something like, “it’s skillfully reviewing every study you can find on the matter and determining the balance of the evidence.”⁣If you consult a dictionary, though, research is “studious inquiry or examination.”Ferreting around on the internet to find things to watch, read, and listen to is in fact “doing research,” then. The crux, however, is how you go about it. Are you doing good research? ⁣And that requires more than just scientific literacy. ⁣So, can you “do good research” if you’re not an educated specialist? Listen to this podcast to find out.

I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years. And that means I’ve fielded a ton of questions. As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers. So, in this round, I answer the following question: Is reverse pyramid training a good way to train? If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com. Timestamps 3:24 - What is reverse pyramid training (RPT)? 10:56 - Is reverse pyramid training effective? 14:02 - What are the advantages of reverse pyramid training? 18:23 - What are the downsides of reverse pyramid training? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/

Most of us lead busy, hectic lives and we have to face the fact that we’re going to die with a long to-do list. “Ain’t nobody got time for that,” after all. So it’s no surprise that when life throws you a curveball and your time is suddenly strapped, your training might have to take a backseat. Other times it’s not obligations that get in the way, but perhaps you just want to spend less time in the gym so that you have more time and energy to devote to other pursuits. Or maybe you’re someone who’s just getting started in the gym and doesn’t want to devote hours every week to getting fit. No matter the reason, the good news is you can easily maintain (or even gain) muscle and strength with surprisingly little training. In this podcast, I interview Dr. Brad Schoenfeld, who recently released a narrative review of what the scientific literature says about time-efficient training. That is, Brad and his colleagues evaluated the research to determine the most effective way to strength train with the least amount of time. 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. So, if you’re someone who wants to learn how to get the most out of your training with the least amount of time in the gym, or you’re an optimizer who wants to train as efficiently as possible, definitely listen to this podcast! Timestamps: 7:23 - How do you maximize muscle growth while minimizing time spent in the gym? 8:22 - How little training can you do while still making gains? 12:54 - What's the minimum amount of training to maintain muscle you've already built? 17:48 - How do you program a minimalist routine? How do you get the best results with minimal time in the gym? 20:59 - How many sets should you do? 24:22 - How do you count the direct and indirect volume with multi-joint exercises? 28:48 - What movements should you include in your routine? 40:38 - How long should you rest between sets? 46:35 - How should you pick the number of reps to do on a particular exercise? 48:52 - How should you use drop sets? 49:46 - How do you count drop sets? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike Brad’s Instagram: https://www.instagram.com/bradschoenfeldphd/?hl=en 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

This podcast is going to be about workout splits. I’m often asked “what’s the best workout split to follow?” Is there really a “best” workout split for maximizing muscle growth? Many people swear by the body part split, while others say it’s a waste of time. Still others say you should organize your split around movement patterns instead. Unfortunately, many of these opinions miss the forest for the trees. There’s no scientifically optimal workout split for everyone in all circumstances. Which split is best for you will depend on your goals, your circumstances, and your preferences. While I’ve written about the best workout split a fair amount, I like to address it regularly as my thinking and recommendations change. For example, the first edition of Bigger Leaner Stronger features a routine that looks a bit different than the one in the fourth edition I’m writing now. In the case of Beyond Bigger Leaner Stronger, the current programming in the second edition likewise looks a bit different than that of the first edition. I hear every day from people following my programs, and I’m always taking notes on the suggestions they make and the obstacles they run into so that I can continue to improve my body of work. So, as I continue to learn and hear from readers, these are my current thoughts on the best split for gaining muscle. Timestamps: 7:52 - What is a workout split? 10:22 - Is there a "best" workout split for everyone? 12:29 - How do your goals affect the split you should follow? 18:02 - How many muscle groups should you focus on at once? 22:17 - What are the requirements of a good workout split? 22:57 - What are the cons of a body part split? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike Bigger Leaner Stronger: https://legionathletics.com/products/books/bigger-leaner-stronger/ Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/

I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio. Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least). And as cool as that is, it poses a problem for you, my dear listener: Ain’t nobody got time for that. Well okay, some people do make the time to 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 get a little better inside and outside the gym. People have also been saying they’d like me to do more shorter, multi-topic episodes, like my Q&As. And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes? This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes 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 Ketogenic Diet for Building Muscle (Originally published 2/13/2019) Q&A: How Many Calories Should You Eat to Lose Fat? (And More!) (Originally published 11/7/2018) Book Club: Getting Things Done by David Allen (Originally published 8/18/2017) And we’ll be starting with number one, Eric Helms on the ketogenic diet for building muscle. Timestamps: 3:57 - Eric Helms on the Ketogenic Diet for Building Muscle 10:30 - How Many Calories Should You Eat to Lose Fat? (And More!) 14:34 - Book Club: Getting Things Done by David Allen Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip

In this podcast, I interview Dr. William Li all about food. Specifically, we’re talking about the science of how your body defends itself and heals, and the role that food plays in that process. I’ve talked before about “superfoods” in my book Beyond Bigger Leaner Stronger and here on the podcast, but in this episode, Dr. Li dives deeper into how certain foods can affect our body’s ability to heal and prevent disease through their effects on angiogenesis (the process the body uses to grow new blood vessels), the immune system, and the microbiome. We also talk about the specific chemicals in those foods that exert the benefits, how fiber works and affects the gut, foods that can hurt your microbiome, and more. You’ll also learn some of Dr. Li’s favorite foods to incorporate so that you can fit all of this scientific knowledge into your daily life. 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: The New Science of How Your Body Can Heal Itself. 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. So, if you want to learn all about how food affects the body’s ability to thrive and beat disease, and what foods you should be eating on a regular basis to boost your health, listen to this podcast! Timestamps: 7:07 - How does the body heal itself? 11:50 - What are your favorite “super” foods? 14:01 - The key to remaining fit for as long as possible 16:06 - Foods that can prune away unneeded blood vessels 19:13 - What is the chemical in cruciferous vegetables that's so beneficial? 20:23 - How do you increase absorption of isothiocyanates? 22:50 - What is the microbiome, what effects does it have on your body, and what foods can improve your gut? 26:29 - How does fiber work? 30:20 - How can we support the immune system with food? 36:47 - What foods are harmful to the microbiome? 43:03 - What does the research say about artificial sweeteners and the microbiome? 44:09 - What causes controversy in food research? Mentioned on the Show: Dr. Li’s Book: Eat to Beat Disease - https://www.amazon.com/Eat-Beat-Disease-Science-Itself/dp/1538714620/?tag=mflweb-20 Dr. Li’s website: https://drwilliamli.com/ Legion VIP One-on-One Coaching: https://buylegion.com/vip Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/

I’m going to break down 7 nutrition myths that are especially prevalent among endurance athletes. These myths also exist in the strength training world, but they’re particularly pernicious for people who run, jog, swim, cycle, or do any sort of endurance training. These people know that nutrition is key to performance. Unfortunately, while some advice out there is good, a lot of nutrition advice is just flat-out nonsense. So in this episode of the podcast, I’m going to lay some of the worst offenders to rest. Timestamps: 4:01 - Myth: Eating lots of carbs is the most important part of nutrition. 8:39 - Myth: You have to eat within 30 minutes of finishing an endurance workout. 10:38 - Should you eat before or during an endurance training workout? 12:08 - Myth: Energy bars and gels are better than whole foods. 13:43 - The best carbs for before, during, or after a workout. 14:39 - Myth: Endurance trainees should take electrolyte supplements. 18:27 - Why you should be skeptical of electrolyte and hydration supplements. 24:33 - Myth: Getting leaner makes you faster. 27:37 - Myth: endurance athletes should never diet. 31:07 - Myth: You should train to "earn" your calories. Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip

I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years. And that means I’ve fielded a ton of questions. As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers. So, in this round, I answer the following question: How beneficial are naps to body composition and performance? If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com. Timestamps 3:08 - Can taking naps help you gain muscle and strength faster? Can taking naps help you lose fat faster? Can taking naps improve your performance in the gym? 4:17 - If you don't sleep enough, can naps help? 6:17 - Do naps improve physical and mental performance? 9:42 - Napping tips 10:45 - Should you nap after 3pm? Mentioned on the Show: Books by Mike Matthews: https://legionathletics.com/products/books/

In this podcast, I chat with physical therapist, Dr. Laura Kummerle, about a variety of subjects, including Ninja Warrior Training, the benefits of bodyweight training, how to train around repetitive stress injuries (and when to see a physical therapist), and more. In case you’re not familiar with Laura, she’s a former collegiate gymnast turned full-time orthopedic physical therapist who received her Doctor of Physical Therapy from the University of Florida. She also completed an orthopedic residency, making her an OSC (orthopedic clinical specialist). Laura not only has the educational background, but she competed in season 11 of American Ninja Warrior, so she knows a thing or two about the practical application of calisthenics, as well. Beyond that, she posts her unique, gymnastics- and ninja-inspired workouts on her Instagram, and we’re happy to have her on the team as a Legion Athlete. So without further ado, if you want to learn how to train like a Ninja Warrior (and what that even is), what bodyweight exercises you should be doing, how to train around repetitive stress injuries, and a whole lot more, you’re going to like this podcast! Timestamps: 9:40 - How do you train for ninja warrior? What does ninja training look like? 10:51 - How do you program the training for Ninja Warrior? 12:09 - What's commonly used for grip training? 12:30 - How common are ninja gyms? Where can you find them? 14:26 - How much training is required to be a Ninja Warrior? How quickly can you become "good" at Ninja Warrior? 17:41 - Who can benefit from bodyweight exercise? 19:50 - What are the benefits of focusing on mobility, control, and strength at end ranges of a movement? 20:42 - What bodyweight exercises should you include in addition to strength training? 22:52 - What should you do if your knees move inward while squatting? 26:25 - What cues have you found helpful for correcting form issues? 27:28 - What upper body bodyweight exercises do you recommend? 27:45 - What are the benefits of handstands? 31:13 - What is "end range" of an exercise? 31:43 - What other bodyweight exercises should people consider doing? 32:58 - How do you program cossack squats? 40:18 - The benefits of mirrors and taking video of your sets 44:50 - How do you work around repetitive stress injuries? 48:18 - When should you go see a physical therapist? 56:16 - How do you address knee pain? 58:40 - What should you do when you get an RSI? 1:00:23 - Should you train a non-injured side to maintain muscle? 1:00:38 - What are neurological crossover effects? Mentioned on the Show: Books by Mike Matthews: https://legionathletics.com/products/books/ Laura’s Instagram: https://www.instagram.com/paradigmofperfection/ Laura’s website: https://paradigmofperfection.com/

I’m often asked what I’m doing in the gym and what my latest one-rep maxes on my lifts are, so I wanted to give a little training update in this podcast. I’ve been following the program in Beyond Bigger Leaner Stronger for over 2 years now, and I just wrapped up one of my most productive macrocycles yet. How much strength did I gain on my lifts? What caused this sudden flourish of progress? I’ll give all the details in this podcast! Timestamps: 1​​0:44 - Strength standards for women 11:57 - What explains my sudden burst of progress? Mentioned on the Show: Beyond Bigger Leaner Stronger:  https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/ Books by Mike Matthews: https://legionathletics.com/products/books/