Muscle for Life

Informações:

Sinopsis

Hey! My name is Mike Matthews and I'm a bestselling health and fitness author, and creator of MuscleForLife.com. My mission is to empower people to take control of their health and fitness by following a healthy, enjoyable lifestyle that not only gives them the body they've always wanted, but enables them to live a long, vital, disease-free life.

Episodios

  • Brad Stulberg on Becoming a “Master of Change”

    06/09/2023 Duración: 48min

    Change is inevitable, but how we approach and adapt to it can make all the difference.  In his new book, Master of Change, Brad Stulberg explores the essence of change and how our mindset towards it can be our biggest asset or detriment. In case you’re not familiar with Brad, he’s a researcher, writer, and coach on well-being and what it takes to succeed. As an author, he’s been featured in The New York Times, The Wall Street Journal, Washington Post, Los Angeles Times, New Yorker, Sports Illustrated, Outside Magazine, Forbes, and more. He helps executives, entrepreneurs, and athletes work on their mental game, improve their overall well-being, and achieve excellence.  He’s also the coauthor of Peak Performance, a book I did a Book Club episode on in 2017. In our discussion, Brad and I chat about . . . The driving force that led him to write his latest book and the revelations that came with it. The concept of “rugged flexibility” and how our thoughts shape our approach to challenges and aspirations.

  • How Big of an Advantage Do Steroid Users Have in the Gym? Science Answers

    30/08/2023 Duración: 15min

    We often hear claims from steroid users that performance-enhancing drugs only give them a slight advantage, emphasizing their dedication and hard work.  But is this reality or just a smokescreen? This episode unpacks a study from The University of Sydney comparing 147 natural bodybuilders with 40 steroid users. We'll delve into training volumes, rest intervals, cardio habits, supplementation choices, and their actual results. If you've ever wondered about the tangible advantages of steroids and how natural bodybuilders' methods contrast with their "enhanced" counterparts, this episode offers clear insights.  From volume and intensity to supplement choices that highlight the health concerns of steroid use, this podcast sheds light on what truly sets apart the natural from the enhanced. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:08 - How do training and supplementation practices differ between steroid users and natural

  • Bret Contreras on Squats vs. Hip Thrusts for Glute Gains

    23/08/2023 Duración: 53min

    If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?  Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study. In case you're not familiar with Bret, he's a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title "The Glute Guy" reflects his unmatched expertise in lower body training, making him the foremost authority on building a great butt.  Our discussion includes . . . The

  • Book Club: My 10 Key Takeaways from "How to Raise Successful People" by Esther Wojcick

    21/08/2023 Duración: 10min

    Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children? Esther Wojcicki's How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women.  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 o

  • Q&A: Restarting Training After a Break, Bicep Strength Imbalances, Gym Shaming, & More

    18/08/2023 Duración: 24min

    Wondering how to kickstart your training after a long break? Is gym shaming a good or bad thing? What would I be doing with my life if I hadn’t started Legion?  In this episode, I address 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! 1:27 - How should someone approach training after a month-long bre

  • Alan Aragon on Aspartame and Cancer

    16/08/2023 Duración: 59min

    Have you seen the headlines? Social media and the internet at large are abuzz with the controversy surrounding the well-known artificial sweetener aspartame.  The recent classification of aspartame as a possible human carcinogen (category 2B) by the International Agency for Research on Cancer (IARC) has sparked a new wave of discussions, concerns, and media sensationalism. In this episode, Alan Aragon helps unravel the complexities and provide a more balanced perspective on this hot topic. Alan is no stranger to the podcast, but in case you’re not familiar with him, he’s a nutrition researcher and educator who’s been at the forefront of the evidence-based fitness movement for over a decade now and has helped countless fitness enthusiasts, professional athletes, and top coaches, and even influenced my own work. Alan has a knack for translating science into practical application, which you can see for yourself if you check out his research review, which was the first of its kind in 2008. In this podcast, you’re

  • How to Eat and Train Correctly for Your Body Type

    14/08/2023 Duración: 53min

    What is your body type, and how can you leverage it to make faster progress toward your fitness goals?  Are you stuck with what nature gave you or can you change your body type? Does your body type even matter? In this episode, you’re going to learn about the age-old concepts of ectomorph, endomorph, and mesomorph body types. Whether you think you're "skinny" and can't build muscle or "thick" and can't lose fat, I’m going to give you the right strategies to overcome these obstacles.  This episode will dispel myths, offer actionable insights, and provide a roadmap to achieving the body type you desire through targeted diet, workout, and supplement strategies. So tune in now to learn what body type you have and practical tips on eating, training, and supplementing for each type!  Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:20 - What Does "Body Type" Mean, and How Is It Defined? 4:58 - What Are the

  • The Best of Muscle For Life: Staying Too Lean, Hypertrophy Vs. Hyperplasia, & Titan

    11/08/2023 Duración: 36min

    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 the problems with staying too lean, a monologue on whether you should train for hypertrophy or hyperplasia, and book club episode on Titan by Ron Chernow. 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 mor

  • Elisa Marroquin on Gut Health and Body Composition

    09/08/2023 Duración: 01h08min

    Gut health is a hot topic these days, and for good reason. Your gut isn’t just about digestion. It’s a key player in your overall health, and scientists are discovering fascinating links between the gut microbiome and mental health and even your body composition.  And that latter connection is the primary subject of this podcast episode. In this interview, Elisa Marroquin helps demystify the complex world of gut health and its role in influencing our body composition.  Dr. Marroquin is an Assistant Professor and the Director of Graduate Studies in the Department of Nutritional Sciences at TCU, and the gut microbiome’s effects on obesity and body composition is one of her main areas of research.  The connection between gut health and physique is not well understood by many, but with Elisa's expertise, you will gain insights into how you can leverage your gut bacteria for your health and fitness goals. Elisa and I chat about . . . Understanding the pivotal role of the gut microbiome in overall health and

  • Resting Is Investing: Boost Recovery and Enhance Performance

    07/08/2023 Duración: 06min

    “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!

  • Q&A: Current Training Goals, Lower Back Pain, My 5 Favorite HIIT Workouts, & More

    04/08/2023 Duración: 32min

    How should you train if you can’t progressively overload anymore?  What are my current training goals? Is walking or HIIT better for weight loss? 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! 1:24 - What are your current training goals? 7:19 - Are sumo deadlifts bad for hype

  • Kassem Hanson on Optimizing Your Exercise Selection

    02/08/2023 Duración: 01h26min

    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

  • Low Energy Availability: What It Is and How to Fix It

    31/07/2023 Duración: 26min

    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 c

  • Research Review: Weekend Sleep and Fat Loss, Fish Oil and Strength Gains, & Palm Cooling

    28/07/2023 Duración: 21min

    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 studi

  • Dr. Kelly Starrett on Building Resilience and Longevity

    26/07/2023 Duración: 01h05min

    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 t

  • Book Club: My 10 Key Takeaways from "The Little Book of Talent " by Daniel Coyle

    24/07/2023 Duración: 09min

    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 overwhelmingl

  • Q&A: High Cholesterol in Fitness, Balancing Cardio and Bulking, Effective Training Splits, & More

    21/07/2023 Duración: 29min

    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

  • How Nicole Lost 15% Body Fat and Got Fit In Her 50s

    19/07/2023 Duración: 43min

    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 ben

  • The Complete Guide to the Best Upper Lower Splits

    17/07/2023 Duración: 41min

    Upper lower split routines are a go-to for many fitness enthusiasts due to their simplicity, flexibility, and effectiveness.  By separating workouts into two types - upper-body and lower-body, these routines allow for a comprehensive, efficient training regimen. However, these routines need to be programmed correctly, focusing on the right exercises, sets, and reps to prevent overtraining or injuries. In this episode, we dive deep into the world of upper lower split routines. You’ll learn what they are, why they're beneficial, and how they make it easy to train all muscle groups twice per week without overextending yourself. Additionally, I’ll walk you through the best 3-, 4-, and 5-day upper lower split routines for gaining muscle and strength.  If you’re looking to enhance your workout and see more results, this episode is a must-listen! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:13 - What is an Upper and Lower split routine? 7:

  • The Best of Muscle For Life: Fix Your Knees, Muscle Protein Synthesis, & Large Numbers > Luck

    14/07/2023 Duración: 34min

    In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with “Knees-Over-Toes-Guy” Ben Patrick on fixing painful and dysfunctional knees, a monologue and practical guide to muscle protein synthesis, and a motivational episode on the Law of Large Numbers and its relation to luck. 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 Mus

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