Muscle for Life with Mike Matthews

If you’re familiar with my books, blog, and even my line of supplements, Legion, you know I’m all about the science, baby! Anecdote and experience are useful, of course, but it can be easy to get fooled. There are too many variables at play, and psychological trickery can wreak havoc without us even realizing it. That’s where science comes into play. It can give us a more objective look to help us spot real trends and pinpoint mechanisms. And I have a lot of respect for researchers and scientists like Dr. Bill Campbell, who I’m excited to bring onto this episode of the podcast. In case you’re not familiar with Dr. Campbell, he’s a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who’s also published more than 150 scientific papers. In other words, Dr. Campbell is busy running studies that test questions with answers we all want to know. As the author of several books, including the Sports Nutrition: Enhancing Athletic Performance textbook, he also has an inclination for simplifying complex subjects, which proves particularly practical and useful for “lifestyle bodybuilders” such as myself and many of you listeners. In this conversation, Bill and I chat about . . . Specific areas where the scientific literature is lacking How he’s helping athletic people look and feel even better His evidence-based tips for getting from lean to leaner Why you might want to eat more protein (even if you already eat a lot) Diet breaks What he’s currently studying in the lab And more . . . So if you want to hear from a real physique scientist lab-dweller who’s truly “in the trenches,” press play and let me know what you think! 5:39 - Where do you think the current literature is light? 15:33 - What are the best strategies for getting lean and staying lean? 24:11 - What are the proposed mechanisms for protein intake? 29:13 - Would you have any recommendations for people wanting to try high protein intake? 40:16- Would the advice of eating as much as you comfortably can apply to cutting, maintaining, and lean bulking? 59:42 - What are some of the other questions that are most on your mind? What data you want to get your hands on? 1:04:38 - Where can people find you and your work? Mentioned on The Show: Bill Campbell’s Instagram: www.instagram.com/billcampbellphd/ Shop Legion Supplements Here: legionathletics.com/shop/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

This episode is part of a monthly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: One Monday every month, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back for the latest and greatest installment. Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/a

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 a few of the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . 4:42 - “I disagree on how much cardio you should do to improve your body composition. I believe “that no more than half of the amount of time lifting weights for cardio” is not enough for most people.” 22:33 - “The only thing that I’ve ever really disagreed with you on is your use of the phrase ‘scientifically proven’. Science doesn’t prove anything. That isn’t its goal or its point. And as a science guy myself, the phrase just peeves me, even when it is in fact an effective marketing gimmick.” 29:14 - “Conventional/sumo deadlifts in a hypertrophy program. I don’t think there’s much value for them being in such a program.” Mentioned on The Show: Books by Mike Matthews: https://legionathletics.com/products/books/ My Instagram: https://www.instagram.com/muscleforlifefitness/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Fitness expert, Mike Israetel, discusses how to find the best weightlifting exercises for your body. He talks about the importance of evaluating exercises, maximizing results through scientific evaluation, and selecting the right weightlifting exercises for muscle growth. Mike also explores plateaus in weight gain, targeting the long head of the triceps, and the desire for secret societies and exclusive events.

You’ve probably heard that eating protein is important for losing weight. You’ve also probably heard that protein powder is particularly effective for weight loss. If you snoop around online for weight loss tips, one of the first pieces of advice you’ll find is that you should start sipping protein shakes to slim down. And that raises the question—what’s the best protein powder for weight loss? Well, before we can answer that question, you first need to understand a ground truth about weight loss: no protein powder, shake, or other supplement can make you lose weight on its own. Instead, weight loss is the result of proper diet and training—supplements only amplify your efforts in the kitchen and gym. Now for the good news: protein powder absolutely can help you lose weight if you use it to support your healthy eating habits and training program. And the kind of protein powder you choose can make a difference in your results. So, in this podcast, you’ll learn . . . Why protein is important for weight loss What to look for in the best protein powder for weight loss And more. Let’s get started. Timestamps: 3:54 - Why should I care about my protein intake while I’m cutting? 7:58 - How much protein should I be eating when I’m cutting? 9:07 - How does protein powder fit in? 22:29 - How much protein powder is too much? 24:11 - What is the best protein powder for weight loss? --- Mentioned on The Show: Books by Mike Matthews: legionathletics.com/products/books/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/

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: 1. Mark Rippetoe on the Right (and Wrong) Ways to Bench and Overhead Press (Originally published August 31, 2018) 2. How Many Calories Do You Really Burn Every Day? (Originally published April 22, 2019) 3. My Top 5 Takeaways from Flow by Mihaly Csilszentmihalyi (Originally published March 18, 2019) And we’ll be starting with number one, Mark Rippetoe on the Right Ways to Bench Press. 5:25 - Mark Rippetoe on the Right (and Wrong) Ways to Bench and Overhead Press 15:18 - How Many Calories Do You Really Burn Every Day? 21:56 - My Top 5 Takeaways from Flow by Mihaly Csikszentmihalyi Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

I firmly believe in the power of taking ownership over your life. You know, the whole “when life gives you lemons, sell artisanal, organic, first-press lemonade for $15 a glass to rich assholes” mentality. In all seriousness, though, I mean taking the cards life has dealt you, and making the best of them. It’s easy to blame others and get into a victim mindset, but this line of thinking never improves your situation. Everyone has the power to change their lives no matter their circumstances, and this is especially true in fitness. As I say in my books, if you can change your body, you can change your life. This concept is why I was excited to get Doug Bopst on the podcast. I’ll save the juicy details for the interview, but Doug is a fantastic example of “picking yourself up by your bootstraps” and truly transforming your life. A true rags to riches story that begins with drug addiction and a jail sentence, and twists and turns into Doug becoming an award-winning personal trainer, author, podcast host, and business owner. In this episode, we chat about . . . How fitness improves your mood and mind (not just your body) Why fitness is actually necessary to be successful How Doug dealt with previous relationships after his life change Why you should surround yourself with good people you want to be like How Doug deals with "resistance" How to spark belief in yourself and build confidence Tips for meal plans in jail or college Being authentic on social media And much more . . . So if you want to hear an inspiring story about how Doug completely turned his life around, and the role fitness played in changing his entire outlook on life, listen to this episode! 5:04 - How did fitness save your life? 25:50 - What are your thoughts on personal responsibility and extreme ownership? 44:51 - Did you have people from your previous life try to reach out to you? 51:46 - How do you deal with resistance? 55:15 - How can people get that initial spark of belief in themselves? 1:05:06 - What does spiritual health mean to you? 1:15:54 - How can someone make nutrition work while in jail? 1:37:08 - Where can people find you and your work? Mentioned on The Show: Doug Bopst’s Podcast (The Adversity Advantage): https://dougbopst.com/adversityadvantage/ Doug Bopst’s Books: https://dougbopst.com/store/ Doug Bopst’s Instagram: https://www.instagram.com/dougbopst/ Shop Legion Supplements Here: https://legionathletics.com/shop/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

“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. Mentioned on The Show: Shop Legion Supplements Here: https://legionathletics.com/shop/ --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

“When’s your next book coming out?” “What kind of supplements are you going to release next?” “What would you name your boat if you had one?” I’m asked questions like these all the time and so I thought I’d start doing monthly updates about what’s new and exciting here at Legion HQ. So here’s a quick hosedown of what me and my jolly band of pirates and bums have been up to lately. Enjoy! Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

If you’ve spent much time in the gym (especially CrossFit gyms), you may have seen someone pushing a huge, weighted sled across the turf. By the end of it, they’re gasping for air and all they’ve done is move a bunch of weight from one side of the room to the other. What are they up to? Are they training to be one of Santa’s reindeer? Or is this an almost-too-obvious exercise for unlocking massive strength potential? The truth is, there’s no shortage of people doing unconscionable, foolish things in the gym, so is this one of them? I haven’t done much sled pushing or pulling in my day, so I invited an expert onto the podcast to tell us all about it. That expert is John Welbourn, who spent 9 years as a starter in the NFL and is the CEO of Power Athlete Inc., a strength and performance company that specializes in large group training sessions. He was also the architect of the CrossFit Football program, which was the main reason CrossFit began focusing on strength and performance. So, he knows a thing or two about training really strong people. In this episode, John and I chat about . . . Why the Prowler sled is good for you Core strength versus trunk stability How to program sled pushes and pulls The importance of building aerobic capacity Why having good conditioning is beneficial for strength training The value of varying intensity in your workouts And more . . . So if you want to know if you should be adding sled exercises to your workouts and how to do so, listen to this episode! 4:48 - Mike and John’s thoughts on Gavin Newsom’s handling of COVID-19 9:51 - Mike and John’s thoughts on Mark Rippetoe 12:20 - What is the value of pushing sleds? 20:54 - What type of workout is pushing and pulling sleds? How would you program that? Mentioned on The Show: Power Athlete Website: https://powerathletehq.com/ Power Athlete Podcast: https://powerathletehq.com/radio/ John Welbourn’s Instagram: https://www.instagram.com/johnwelbourn/ Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/