“Don’t skip rest day!” That’s not a phrase you often hear, but there’s a valid argument that it should be if you want to boost your fitness and performance. The key to enhancing your recovery is not another supplement or a fancy gadget, but simply adequate rest. Quality rest isn't laziness; it's an often-overlooked investment in your wellbeing.  In this podcast, you’ll learn about data-backed restful activities and why common habits like TV or social media might not offer the restoration you need.  Tune in, and invest in your rest! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (0:25) - How much you rest isn’t all that matters (0:46) - What you do to relax is important! (2:10) - Using a basic Likert scale (3:38) - My new protein cookie: buylegion.com/cookie Mentioned on the Show: Try my new protein cookie! Go to https://buylegion.com/cookie and use coupon code MUSCLE to save 20% or get double reward points!

Topics discussed in this podcast include training goals, lower back pain, HIIT workouts for weight loss, motivation, seated calf raises, work-family balance, magnesium for training, reducing back pain, muscle soreness, and muscle gain

If you want to maximize your physique through resistance training, you’re going to have to do more than just “lift heavy things.” This is especially true after your first year of lifting, when you’re no longer a true beginner.  By choosing the right exercises, making small technique tweaks, and tailoring your programming to your specific goals, you can make every workout more efficient and effective. That’s the topic of this interview with coach Kassem Hanson. In case you’re not familiar with him, Kassem is an educator, writer, and coach, whose unique training methods prioritize exercise selection and technique to maximize muscle growth.  He’s also the founder of N1, an educational resource and coaching service that specializes in completely individualized training programs and nutrition. In our conversation, Kassem and I discuss . . . - The importance of exercise selection and modification in enhancing muscle and strength gains, making your training more productive - Exercise tweaks and variations that can better target and stimulate specific muscle groups, including practical tips for training the quads, delts, biceps, triceps, and glutes - Using cables and when cable machines beat free weights - How to optimize quad activation in squats and hack squats, including technique modifications and equipment recommendations like wedges, slant boards, and footwear - Programming considerations for hypertrophy, including the evolution of a training regimen as you gain experience - And more . . . So, if you want to elevate and optimize your training, listen to this podcast with Kassem Hanson! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (6:46) - How can you modify your lower body training to make it better for a 2-day per week routine? (31:25) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points! (33:40) - For elevating heels on a squat how should someone go about that? (42:30) - What would you rather use? Dumbbells or cables? (01:04:12) - What are your thoughts on using cables for biceps, triceps, and glutes versus dumbbells and free weights? (01:06:04) - What do you use for triceps? (01:10:57) - What about glutes? (01:23:34) - Where can people find you and your work? 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! Kassem’s Instagram: https://www.instagram.com/coach_kassem/?hl=en Kassem’s YouTube Channel: https://www.youtube.com/c/N1education

Has your progress stalled, or are you experiencing unexplained fatigue? It could be low energy availability. As we strive to push our physical limits, sometimes we might inadvertently fall into the trap of Low Energy Availability.  This can lead to a condition known as Relative Energy Deficiency in Sport (RED-S) which can severely hinder not just our performance but overall health. In this episode, I’ll dissect the science behind low energy availability and RED-S, and help you understand how you might be underfeeding your body despite intense training routines. You will learn about the symptoms of RED-S, its consequences, and how to prevent it. So tune in and learn how to balance your diet with your exercise and training and why it's essential to match your food intake with your energy expenditure. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (1:24) - What is low energy availability? (4:14) - What is your energy availability and how do we calculate it? (8:03) - Try Triumph today! Go to https://buylegion.com/triumph and use coupon code MUSCLE to save 20% or get double reward points! (18:21) - What would happen if you maintain a low energy availability for too long? What are RED-S symptoms? 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!

Could disrupting your sleep cycle on weekends sabotage your weight loss efforts?  Does fish oil supplementation play a significant role in muscle strength gains?  Can cooling your palms between sets actually boost your reps? In this episode, we'll explore the latest research studies that explore these intriguing questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields.  That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books.  Oh and if you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram (@muscleforlifefitness). 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! (1:19) - Can staying up on weekends affect weight loss? (5:46) - Can taking fish oil help with strength gains? (13:27) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz (14:57) - Can cooling your palms in-between reps improve reps? Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

What if fitness was about more than just aesthetics?  What if we viewed sport not just as a game, but as a transformative power in society, and training as a tool for resilience and durability?  These are just a few of the themes and questions Kelly Starrett unpacks in this podcast. In case you’re not familiar with Kelly, he’s a Doctor of Physical Therapy, renowned speaker, and a New York Times bestselling author, whose book Becoming a Supple Leopard made him into the biggest mobility guru in the world. In our conversation, Kelly and I delve into . . . - The essential role of training for more than just aesthetics and how personal experiences led him to emphasize resilience and durability - The transformative power of sport in society and the dangers of early sports specialization in young athletes - The often undervalued psychoemotional components of coaching and the surprising sleep disruption side-effects of COVID-19 - Debunking the sleep deprivation myth in successful people and advocating for a shift towards whole foods for improved performance and health - The vital importance of communal eating in fostering unity and its profound influence on team culture - The practicality and scalability of fitness practices, with a focus on creating daily routines that improve overall well-being - The alarming decline in outdoor activities among children and the potential health hazards of this trend - And more . . . So, if you're ready to elevate your health, durability, and longevity, don't miss this conversation with Kelly Starrett! Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (10:07) - The role of sports in society and how to transform its perception (41:06) - The vital signs of health and the importance of benchmarks for progress (38:31) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points! (59:29) - The importance of small changes and consistency for long-term success (01:02:49) - Where to find Kelly Starrett's work and more resources 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! Kelly’s new book Built to Move: https://www.amazon.com/Built-Move-Essential-Habits-Freely/dp/B0B9T7CWHG/?tag=mflweb-20 Kelly’s YouTube Channel: https://www.youtube.com/user/sanfranciscocrossfit Kelly’s Instagram: https://www.instagram.com/thereadystate/ Kelly’s Website: https://thereadystate.com/ Becoming a Supple Leopard by Kelly Starrett: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837?tag=mflweb-20

Do you want to optimize your skills and unlock your full potential?  Daniel Coyle's "The Little Book of Talent" gives us a roadmap to nurturing and enhancing our innate abilities. This book isn’t about the theory of talent. Instead, it's a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement. In this podcast, I’m sharing my top 10 insights from the book.  “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! (1:57) - Talent begin ignition (2:16) - Steal it! (3:01) - Key to practice and the concept of reach (4:08) - Engraving the blueprint of the skill on your mind (4:49) - Daily Practice snacks vs weekly practice (5:06) - Slow practice and the magnifying glass (5:19) - The first perfect rep (5:47) - Exhaustion is the enemy (6:08) - Exaggerate it! (6:35) - Solo practice and the sweet spot (7:02) - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show:The Little Black Book of Workout Motivation is a bestselling fitness book that helps you overcome the mental blocks that are keeping you unmotivated, unhappy, and unhealthy: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/

What's the best workout split? Is high cholesterol a problem even if you're in shape? Should you incorporate cardio while you're bulking? In this episode, I take on these questions and more, sourced from my Instagram followers who participate in my regular Q&A posts. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! 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! (1:26) - Thoughts on Andrew Tate? (2:08) - As long as you do same sets per week does it matter if you hit body parts once or twice? (3:57) - You recommended Die with Zero. Do you have any other recommendations? (4:12) - I have high blood pressure and want to get back into strength training. Is it safe to do? (4:49) - Is a cycle desk a good choice to get in daily steps? (6:12) - Effective lower chest suggestions? (6:47) - Any remedies for uneven strength on the left and right side? (8:00) - How often should I take sets to failure? (15:17) - My free meal planning tool: buylegion.com/mealplan (16:03) - Opinion on barbell pads being used for back squats? (16:42) - Should I be progressively overloading while cutting or keep my RPE high? (18:18) - Cutting while on TRT in deficit is different than cutting normally? (20:32) - Is there any evidence to the legs up on the wall for relaxation being raved about? (20:53) - Hydration - do you have a rule? Does seltzer count? How many millimeters per kilogram? (21:26) - Do you stop walking/cardio when you are clean bulking? (22:11) - Do you consider high cholesterol an issue when you are in shape? (22:58) - Favorite workout split (for both general all-around training and specialization routines)? 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 Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service.  With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life. Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training.  She was initially skeptical of online coaching but gave it a shot.  In 60 weeks of coaching, she’s lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength.  Nicole’s story is not just about physical transformation. It’s also about changing her relationship with food, understanding the importance of nutrition, the challenge of adjusting to a higher protein diet, and the benefits she experienced from lean bulking.  Tune in to hear about Nicole's inspiring transformation and the key lessons she learned along the way. Timestamps: (0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! (4:54) - Where did you start on your fitness journey? (11:27) - When you were bulking, did you notice any benefits in how you were feeling? (16:15) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip (18:40) - What was your diet like before you started your journey? (24:22) - When you were reading the book, did you not have a nutrition routine? Did that only change when you started the coaching program? (34:45) - Is there anything you wish you had known before you started your fitness journey? (37:16) Has there been anything that has been crucial to your success that you weren't expecting? (39:56) - Was it a tough adjustment  to start eating more protein? (41:32) - Is there anything else that I didn’t ask that maybe you wanted to discuss? Mentioned on the show:  Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Learn about the benefits of upper lower split routines and how they make it easy to train all muscle groups twice per week. Discover the importance of rest and recovery, and get examples of effective upper and lower body routines. This episode is a must-listen for those looking to enhance their workouts and see more results.