Muscle for Life

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

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 fi

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.

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

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 supple

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

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 e

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/

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 s

In this podcast, I chat with Austin Current all about the science of strength training. Austin recently released a book called the Science of Strength Training, which is a visual encyclopedia and comprehensive resource that dives into the nitty gritty details of resistance training. Specifically, it covers physiology, anatomy, how muscles work, exercise selection, and much more. Austin’s book will help anyone understand what happens in our bodies as a result of strength training and why it’s so beneficial. And the book is visually captivating to boot! In our chat, we talk about the main drivers of muscle growth (including mechanical tension, muscle damage, and metabolic stress), sarcoplasmic and myofibrillar hypertrophy, workout programming, the importance of deloads, and cardiovascular fitness. And we only scratch the surface of what’s in Austin’s book. If you’re not familiar with Austin, not only is he an educator and author, but he’s a coach and co-founder of Physique Development, a coaching collective tha

Is intensity or volume more important for building muscle? That’s this podcast’s topic and it’s been a matter of ongoing controversy and debate. If you asked a panel of fitness experts about intensity versus volume, you’d hear a lot of squabbling. Some would say you should mostly train heavy and focus on using weights as heavy as possible. Others would say the weight you’re using doesn’t matter as much as simply training a lot and putting in the reps. Both arguments can sound convincing, so which method should you apply? While you can’t neglect volume or intensity, one of the two is slightly more important than the other. You’re going to learn why in this podcast! Timestamps: 5:17 - How do you calculate volume? What is volume load? 10:34 - What's the best way to track volume? 11:36 - What is intensity? 14:28 - How close should you get to failure during a set? 15:33 - Should you use a percentage of your one-rep max (1RM)? 16:32 - Is volume or intensity better for muscle growth? 24:31 - Do you have to keep get

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: What do you think about companies that do DNA testing to make diet and training recommendations? 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 3:57 - What is DNA testing? 7:20 - Is DNA testing a gimmick? 9:59 - Should you get DNA testing? Can DNA testing help you? Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip

In this podcast, I talk with Todd, who read Bigger Leaner Stronger and used what he learned to go from over 230 pounds to 175 pounds (and 10% body fat) in a year, all while gaining gobs of muscle in the process. Before finding BLS, Todd was very overweight and unhealthy. He wanted to get in shape, so he started intermittent fasting, but he didn’t know anything about energy balance, meal planning, or what really moves the needle. He ended up stuck in a rut. When Covid hit and Todd got sick, he realized he needed to make a real change and finally get healthy. He couldn’t keep doing what he was doing or he could literally lose his life. Luckily he found my work, gobbled up the information, and started implementing what he learned. He started tracking his food and quickly realized he was eating too much. He also started training properly, and he was finally able to break through weight loss plateaus and get down to 175 pounds with an impressive physique. In this interview, Todd and I chat about his story, the big

Why a podcast on vaccination? Because I know quite a few unvaccinated people who won't be getting jabbed under any circumstances, and who also haven't done anything to mitigate their chances of getting sick or worse from Covid. The message in this episode has resonated with them, and thus, I think is productive to share widely. Whatever the reason for your reluctance to get vaccinated, at this point, no amount of hectoring is going to change your mind. If you’re unvaccinated and wholly unprepared for Covid, though, you’re not only imperiling your health, you’re preparing the ground for the brave new world.  There are things you can do to mitigate your risk, though. It looks like SARS-CoV-2 is never going away, so if you haven’t gotten Covid yet, then, it’s not a question of if you will in the future, only when. So in this podcast, I’m laying out practical advice on reducing your risk of getting Covid, having an especially bad case, or spreading it. Don't let Covid catch you out. Mentioned on the Show: L

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.

In this interview with Eric Helms, we chat all about the concept of staying too lean. That is, we discuss body fat percentage from the standpoint of health and performance. Many people set their crosshairs on getting a six-pack when they first get into fitness. “I’ll be happy once I have abs!” they fantasize. And that’s all well and good from an aesthetics point of view. Most of us like how we look when we’re really lean, but when it comes to general health or strength training, is having ripped abs actually beneficial? The truth is staying super lean year-round can have an impact on other areas of your life beyond how you look, including your training, sleep, mood, and hunger. In other words, staying too lean for too long can impede your progress if you have other goals beyond looking shredded, and that’s what Eric is here to talk about. In case you’re not familiar with Eric, he’s not only an accomplished bodybuilder, powerlifter, coach, author, scientist, and member of Legion’s Scientific Advisory Board, bu

This episode of Muscle For Life 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. Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike

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: Being an intermediate lifter, how fast should I progress on the bench press, squat, deadlift, and overhead press when lean bulking? 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 7:43 - What are good strength targets for natural weightlifters? 9:57 - What are reasonable strength goals for women? 11:02 - How do you get as strong as possible? 13:30 - What does strength gain look like year to year? 17:41 - Why do strength and muscle gain progress so similarly? Mentioned on the Show: Books by Mike Matthews:

In this podcast, I interview Dan John, and we chat all about his concept of “easy strength.” Easy strength is a style of training Dan writes about at length in his latest book, Attempts: Essays in Fitness, Health, Longevity and Easy Strength, which I highly recommend. We’ll get more into the nitty gritty details in the podcast, but “easy strength” is all about effective workouts done with key exercises that you can get done quickly. This gets you in and out of the gym quickly, giving you more time to recover and train for your sport. The best part is you’ll get stronger without beating up your muscles and joints, which means less soreness and joint pain. If you’re skeptical, I understand, but Dan isn’t exactly the new kid on the block. In fact, he has quite the resume—he has competed in the Highland Games, written more than 14 books, and coached athletes and weightlifters for over 40 years now. As you can imagine, he has seen and heard it all, and knows a thing or two about coaching athletes. In this episode,

In this podcast, I’m going to talk about greens supplements, which are more popular now than ever before. There’s no shortage of supplement companies out there promoting their greens powders with all sorts of marketing claims. It’s a winning formula, too. Your average greens supplement is just a bunch of dirt-cheap, fruit and vegetable powders, with pixie-dusted amounts of mushrooms or other extracts that sound nice. But how big of a difference do they really make? Greens supplements are often sold as a direct replacement for food, but can you really just take a greens supplement instead of eating fruit and vegetables every day? Should you consider taking a greens supplement if you already eat healthily? In this podcast, I’m going to answer those questions, as well as share my favorite greens supplements ingredients, and the worst ones. All of this should help you make better decisions when purchasing a greens supplement. Timestamps: 4:14 - What ingredients are commonly found in greens supplements? 5:16 - Wh