Episodes
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Mike Mentzer's high-intensity training (HIT) method has been experiencing a resurgence in popularity lately, but does the science support its effectiveness?
In this episode, I talk with Dr. Mike Israetel to get his take on the pros and cons of Mentzer's Heavy Duty Workout approach.
In case you're not familiar with Dr. Mike, he's a repeat guest on the Muscle for Life podcast and a true expert in the field of sports science and hypertrophy.
With a PhD in Sport Physiology, years of experience as a competitive bodybuilder, and a wealth of practical knowledge from co-founding Renaissance Periodization and working with thousands of clients, Mike knows how to bridge the gap between science and real-world application.
In our discussion, you'll learn about . . .
The allure of HIT training and why it's gaining popularity again The benefits of Mentzer's approach, including its emphasis on recovery and progressive overload The valuable tradition of logbooking workouts that Mentzer helped popularize The scientific shortcomings of Mentzer's method, such as the superiority of multiple sets over single sets The suboptimal nature of very low training volumes and frequencies in HIT, and the potential drawbacks of training to failure When and for whom HIT-style training can work effectively Practical tips for trying a more sustainable, evidence-based version of Mentzer’s approach And more . . .Whether you're a fan of Mentzer's methods or simply curious about the science of hypertrophy training, click play because you won't want to miss this discussion.
Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:09) Go to www.mfl.show/spring to get BOGO 50% off during our Spring Sale!
(5:51) Who was Mike Mentzer and what is his Heavy Duty training method?
(9:13) Why is Mentzer's HIT training experiencing a resurgence in popularity?
(20:08) What are the benefits of Mentzer's training approach?
(25:18) Please share the podcast with a friend! www.muscleforlife.show
(25:52) - What did Mentzer get wrong about optimal hypertrophy training?
(32:38) Is training beyond failure effective for muscle growth?
(35:24) What other components of Mentzer's HIT style are suboptimal?
(38:56) When can low-frequency training work well?
(47:41) How can you improve on Mentzer's HIT method if you want to try it?
(50:20) Where can people find more of Mike Israetel's work?
Mentioned on the Show:
Our Spring Sale Is Happening Now! BOGO 50% every product! Plus, free gift cards on orders over $99! Go to www.mfl.show/spring to save now and use coupon code MUSCLE to get double reward points!
Renaissance Periodization Website: https://rpstrength.com/
Renaissance Periodization YouTube Channel: https://www.youtube.com/@RenaissancePeriodization
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In this episode, I talk with Luke, who achieved a dramatic body transformation through Legion’s one-on-one coaching program.
Luke had struggled with his weight for over a decade, experiencing short-term success through extreme dieting and cardio, only to regain the weight.
However, working with his Legion coach, he learned to focus on consistency and adherence through a personalized nutrition and training plan.
Over 36 weeks, Luke shed an impressive 43 pounds, 17% body fat, and 11 inches off his waist by mastering the basics: a balanced diet, compound training, moderate cardio, and effective rest and recovery strategies.
During the program, Luke also navigated challenges such as managing weight fluctuations, learning to be patient and trust the process, and mastering proper training intensity.
In this podcast, he shares valuable insights on enjoying holidays and meals guilt-free, finding an enjoyable meal plan, and understanding true training intensity.
Luke's story highlights the power of an evidence-based, sustainable approach to achieve remarkable results while building healthy, long-term habits.
So, press play to learn how expert coaching and a commitment to the process can lead to life-changing transformations.
Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:05) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz
(06:00) Luke's early struggles and approach to weight management.
(11:21) The dramatic transformation Luke experienced: 43 pounds down and significant body composition changes.
(16:41) What Luke’s fitness regimen looked like before my coaching.
(23:48) Luke's diet strategy and how it evolved over time to focus on satiety and sustainable eating habits.
(30:47) Luke’s surprise regarding his meal plan.
(32:50) Did you incorporate treat meals?
(36:10) Balancing enjoyment and diet discipline during holidays and special occasions without derailing progress.
(43:10) Please share the podcast with a friend! www.muscleforlife.show
(43:45) Adapting the Bigger Leaner Stronger training program to fit Luke's lifestyle and focusing on compound movements.
(48:01) How training intensity and understanding of failure contributed to Luke's success.
(59:12) What obstacles or “a-ha moments” did you experience during these 8 months? The realization that less can be more: focusing on quality over quantity in training.
(01:02:12) Cardio strategy: Prioritizing walking and rucking without overemphasizing high-intensity cardio.
Mentioned on the Show:
Legion One-on-One Coaching: https://www.muscleforlife.show/vip
Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
Luke’s Transformation: https://legionathletics.com/luke-w-legion-coaching-transformation/
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Missing episodes?
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How much protein can your body actually use in one sitting? Is there an upper limit to muscle protein synthesis? Does protein timing really matter?
If you're serious about gaining muscle, you've likely asked these questions and many more like them.
To help answer these questions, I interviewed Dr. Stuart Phillips, a world-renowned protein researcher who has published more than 450 peer-reviewed articles. He’s a bonafide protein metabolism expert.
In this episode, we discuss the findings of a recent groundbreaking study that challenged the common belief that there's a limit to how much protein your body can use in one meal.
Dr. Phillips breaks down the study's surprising results and shares his insights on optimal protein intake for muscle growth. He also delves into other fascinating topics like the role of protein as you age, the anabolic window, and the "first meal effect."
Whether you're a bodybuilder, athlete, or simply looking to optimize your fitness, this episode will provide you with cutting-edge and practical information to help you reach your goals.
In this podcast, you'll learn about . . .
- The upper limit of protein absorption in a single meal and the effects of consuming a massive dose of protein
- Protein timing and the duration of the “anabolic window” post-workout
- Why protein overfeeding might not be the answer to enhanced muscle gain
- The potential differences between protein supplements and whole-food protein source
- How aging affects muscle protein synthesis and anabolic resistance
- Protein quality and its role in overall health and muscle development.
- Practical strategies to optimize your daily protein intake
- The role of exercise versus nutrition in muscle growth and health
- And more . . .
So, click play and get evidence-based recommendations for optimizing your protein intake for health, longevity, and muscle gain.
Timestamps:(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:09) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(8:14) How much protein can your body absorb and use in one meal?
(13:10) How do results compare when splitting up 100g of protein into smaller doses?
(17:32) Are multiple protein feedings throughout the day superior for muscle gain?
(21:40) Could consuming mixed meals with whole foods affect protein absorption differently than supplements?
(24:40) What novel insights did this study provide about muscle protein synthesis?
(28:06) Is the muscle-building response to protein impacted by workout timing or training in general?
(29:32) Please share the podcast with a friend! www.muscleforlife.show
(30:08) Is there an "anabolic window" where your body is more responsive to protein post-workout?
(32:14) Should you increase your protein intake on days you train?
(35:15) Is there a benefit to consuming a massive amount of protein post-workout?
(38:58) How does the muscle-building response to protein change as you age?
(41:50) Should you eat more protein as you get older?
(44:04) Why is it important to start your day with a high-protein meal?
(46:52) What is the "first meal effect" and its significance?
(48:24) Is "protein quality" a concern for muscle growth?
Mentioned on the Show:
The study: https://pubmed.ncbi.nlm.nih.gov/38118410/Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
Stuart Phillips's Instagram: https://www.instagram.com/mackinprof/
Stuart Phillips's Twitter: https://twitter.com/mackinprof
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In this episode, I tackle a diverse array of questions from my dedicated Instagram followers, ranging from optimizing muscle explosiveness, to the influence of genetics on vascularity.
I’ll also get into the age-old debate of zone 2 cardio versus high-intensity interval training, the benefits of beetroot for exercise performance, and the impact of weekend drinking on muscle gains.
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 ([email protected]) 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!
(1:23) Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!
(3:52) Advice for training muscle explosiveness to jump higher and run faster
(7:05) Is zone 2 cardio enough or should you include high-intensity training?
(9:05) The single greatest threat to civilization
(10:15) Mike's super secret skin routine for supple skin
(10:46) How many kids should I have?
(11:05) What's up with the aliens?
(12:06) The influence of genetics on vascularity
(13:53) Please share the podcast with a friend! www.muscleforlife.show
(14:28) Benefits of beetroot for improved exercise performance
(15:00) How many times a week do you train? Is it 5 or 6?
(16:12) The impact of weekend drinking on muscle gains
(16:44) How often do you think about the Roman Empire?
(16:52) Does calf size matter if they're strong?
(17:56) A guide to electrolyte supplements: What to look for when shopping
(20:12) The best dumbbell leg exercise for mass and strength
(20:24) If you had to start all over again, would you do it all the same or completely change it up?
Mentioned on the Show:
Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!
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Are you doing everything right but still not seeing progress on the scale?
If you're eating in a calorie deficit, training hard, and still not losing weight, don't worry—you're not alone. And more importantly, there are solutions.
In this episode, I talk with Harry Barnes, who not only has 12 years of experience helping clients break through fat loss plateaus, but has been working with Legion’s One-on-One Coaching since its start in 2015, and now oversees a team of nearly 20 coaches as Legion’s Lead Coach.
Harry’s problem-solving approach offers a fresh perspective on weight loss that prioritizes flexibility, self-awareness, and personal responsibility.
In this interview, you'll learn . . .
- Why personalized problem solving is more important than generic meal plans for fat loss
- How to evaluate your entire lifestyle to identify subtle issues impeding your progress
- Strategies for breaking through plateaus by optimizing nutrition, training, and cardio
- Signs you might be overreaching in your training and how to dial it back
- When and how to use diet breaks to mitigate negative symptoms during prolonged cutting
- How to find a sustainable fat loss approach that aligns with your preferences and lifestyle
- And more . . .
So, if you want to learn how to finally break through those pesky fat loss plateaus and achieve sustainable results, click the play button now!
Timestamps:
(0:00) Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:36) My free meal planning tool: buylegion.com/mealplan
(05:43) How do you troubleshoot a fat loss plateau and identify the obstacles causing it?
(06:56) What are the most common obstacles that lead to fat loss plateaus?
(12:22) Why does coaching need to go beyond just providing a meal plan and training program?
(19:14) Is stress drinking a common barrier to successful fat loss?
(21:20) What are effective strategies for managing stress?
(23:28) If stress isn't the issue, what's the next most common culprit behind stalled fat loss?
(28:46) Is it better to increase physical activity or decrease food intake to break through a plateau?
(30:39) Please share the podcast with a friend! www.muscleforlife.show
(31:16) Can you share examples of how you've helped clients break through their fat loss plateaus?
(34:12) Have you noticed any patterns or different types of people when it comes to fat loss struggles?
(37:17) What's your approach to incorporating cardio for fat loss?
(39:55) How much cardio, particularly high-intensity, is too much? Is there an upper limit?
(44:21) What size adjustments do you typically make in terms of energy balance to break a plateau?
(46:30) How can someone develop a problem-solving mindset for their fat loss journey?
(48:04) Why is taking personal responsibility crucial for overcoming obstacles?
(51:49) What are the signs that you might be overtraining or pushing yourself too hard?
(54:02) How can you tell if your recovery is worsening during a fat loss phase?
(55:51) Do you usually make adjustments to lifting or cardio when recovery suffers?
(56:45) When is the right time to consider reverse dieting?
(1:01:17) In your experience, has reverse dieting been a useful tool for fat loss?
(1:04:15) What role do diet breaks play in a successful fat loss plan?
(1:13:44) What does success look like when it comes to sustainable fat loss?
Mentioned on the Show:
Legion One-on-One Coaching: https://www.muscleforlife.show/vip
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!
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In the age of social media, it's easier than ever to fall victim to fitness misinformation.
From fad diets to questionable supplements, how can you tell what's legit and what's just clever marketing?
In this episode, Layne Norton shares his strategies for identifying pseudoscience and making informed decisions about your health and fitness.
In case you’re not familiar with him, Layne is not just an acclaimed scientist with a PhD in Nutritional Sciences; he's also a pro bodybuilder and powerlifting champion who has spent years combating misinformation and educating the public on evidence-based practices in health and fitness.
With his background in nutritional sciences and his experience exposing frauds, Layne is the perfect guide to help you navigate the often confusing world of fitness advice.
In this wide-ranging discussion, you'll learn:
- Why appeals to science are often used to sell fitness BS
-How personal bias, emotional investment, and tribalism can cloud judgment and perpetuate fitness myths
- The importance of understanding credentials and the limitations of expertise
- The importance of prioritizing human trials over mechanistic or animal studies
- How the COVID-19 pandemic impacted public trust in science
- Layne's top tips for developing an evidence-based mindset
- And more...
Whether you're a fitness newbie or a seasoned pro, this episode will equip you with the critical thinking skills you need to cut through the noise and make informed decisions about your health.
So, if you're ready to learn how to spot fitness BS from a mile away, click play and let Layne Norton be your guide!
Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(05:20) - The misuse of science and how to vet health and fitness claims as a layperson
(07:20) - The role of personal bias in filtering information and skepticism
(9:52) - What credentials matter?
(17:40) - Why smart, credentialed people can still believe in pseudoscience
(23:26) - The problem with relying on mechanistic data over outcome data
(31:20) - The role of identity
(34:51) - Confirmation bias and selection bias
(40:00) - Food pyramid and government conspiracies
(48:20) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
(50:56) - What is the seed oil controversy? Are seed oils unhealthy?
(1:10:30) - How COVID-19 reduced public confidence in the scientific community
(1:17:50) - The role of personal identity in seeking the truth
(1:29:03) - Where can people find you and your work?
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!
Layne Norton's Instagram: https://www.instagram.com/biolayne
Layne Norton's Website: https://www.biolayne.com/
Carbon Diet Coach App: https://www.carbondietcoach.com/
Physique Coaching Academy Course: https://www.biolayne.com/physique-coaching-academy/
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In today's fast-paced world, the chase for more—more output, more success, more everything—often leads to burnout and dissatisfaction.
What if there was a better way?
In this episode, I interview Cal Newport, who offers a refreshing perspective on the productivity conversation.
Specifically, he introduces the concept of slow productivity, a method that prioritizes deep, meaningful work over the constant hustle that's become the norm.
It’s not just about doing less for the sake of it, either. Slow productivity is about focusing on what truly matters and doing it well, which, counterintuitively, produces better work and a more balanced life.
There’s no question that overload and constant context switching from “busyness” and pseudo-productivity are detrimental to not only our work, but our lives. With his slow productivity approach, Cal is challenging all of us to redefine our concepts of productivity and success, and offers actionable advice on leading more intentional lives.
In case you’re not familiar with Cal, he’s an MIT-trained computer science professor at Georgetown University and the bestselling author of many books, including Deep Work and Digital Minimalism, which explore the benefits of focused work and the importance of minimizing digital distractions in our lives.
In other words, Cal’s writing career has consistently aimed at helping individuals craft more productive, meaningful, and balanced lives in an increasingly digital world.
In this interview, you'll learn:
- What pseudo-productivity is, why it’s problematic, and how doing fewer things can lead to better productivity and higher quality work.
- How slowing down, with variation in intensity and rest, can boost both wellbeing and outcomes
- Why obsessing over the right things and mastering your craft provides meaning and direction
- How AI will expose what activities really drive value
- Why real-world accomplishments satisfy deeper than digital ones (like video games or social media)
- How to prepare for the potential impact of AI on information work
- And more . . .
So if you’ve ever felt overwhelmed by your to-do list, questioned the relentless pursuit of busyness, or are just feeling the tension between ambition and burnout, press play and give this interview a listen for practical tips on an alternative.
Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(1:59) - What Inspired Cal Newport's Concept of Slow Productivity?
(3:00) - Why Do We Often Believe More is Always Better?
(23:43) - Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
(26:53) - Balancing Life and Work: Cal Newport's Personal Journey
(36:51) - Finding Your Productive Rhythm: Cal on Periodization
(39:37) - Unsure of Priorities? How to Find What Truly Matters
(53:31) - Will AI Change Our Approach to Quality vs. Quantity in Work?
(01:02:59) - Where can people find you and your work?
Mentioned on the Show:
Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
Cal’s Website: https://calnewport.com/
Slow Productivity: https://www.amazon.com/Slow-Productivity-Accomplishment-Without-Burnout/dp/0593544854/?tag=mflweb-20
Cal’s Podcast Deep Questions: https://www.thedeeplife.com/listen/
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In this episode, I answer your questions about optimizing strength and hypertrophy phases, whether the latest research changes my view on intermittent fasting, and how much cardio is ideal for heart health.
Plus, I offer advice for new personal trainers, discuss my thoughts on how to find your life’s purpose and career path, and a lot more.
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 ([email protected]) 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!
(1:15) - Should you reduce total sets during a strength phase versus hypertrophy?
(4:25) - What is the latest research saying about intermittent fasting?
(7:51) - How much cardio is recommended for optimal heart health?
(17:32) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/
(19:33) - Who is my pick for the next US president?
(26:03) - Advice for new personal trainers on building their client base.
(28:35) - Approaching the topic of hormones and weight loss with clients.
(29:19) - Why is progressing on lateral raises often so challenging?
(30:03) - Discussing the number of genders.
(30:20) - Could someone like Vivek win the presidency?
(30:48) - Benefits of doing an anterior and posterior chain workout split
(31:38) - Is COVID-19 making a comeback?
(31:53) - Best supplements for disrupted sleep during a calorie deficit.
(33:27) - Defining the calorie surplus range for a lean bulk.
(36:18) - How do you find your life's passion and figure out what you want to do with your life?
Mentioned on the Show:My award-winning fitness books for men and women: https://legionathletics.com/products/books/
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Nicotinamide mononucleotide (NMN) is often touted as the frontier of anti-aging supplements, promising not just more years of life, but better quality ones.
With bold claims of enhancing lifespan and slowing down aging, to improving physical performance, body composition, and brain health, NMN has captured the attention of both consumers and scientists. But how much truth is there to these claims?
In this episode, I’ll explore the molecule NMN, its benefits, the research supporting it, and whether or not it stands up to the hype.
Whether you're a skeptic or a hopeful believer in the search for the fountain of youth, listen to this podcast to learn about the potential of NMN supplements.
Timestamps:0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
2:19 - What is NMN and Why Is It Important?
5:31 - What Does Current Research Say About NMN?
9:52 - Can NMN Really Improve Your Physical Performance and Body Composition?
12:12 - Legion One-on-One Coaching: https://www.muscleforlife.show/vip
13:53 - Is NMN Anti-Aging? Can NMN Supplements Stop or Reverse Aging?
16:57 - Do NMN Supplements Improve Cognition and Brain Health?
21:15 - Are NMN Supplements Worth the Hype?
Mentioned on the Show:Legion One-on-One Coaching: https://www.muscleforlife.show/vip
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The debate around training to muscular failure has raged for decades. Is it necessary? Is it practical? Is it safe?
Expert opinion is all over the map, ranging from one extreme of low-volume, maximum-intensity, “beyond-failure” training to the other of high-volume, low-intensity, “never-even-close-to-failure” training; and every degree and permutation in between.
Which philosophy is right? Or at least the most right? And more importantly, which is right specifically for you and your circumstances and goals? That is, are you training hard enough to efficiently and effectively achieve your goals?
In this episode, renowned expert Lyle McDonald settles these questions and more, including what true muscular failure is (physiologically); why, in some ways, proximity to failure in training matters more than many other programming variables like load and rep ranges; why many people could benefit from more proximity to failure in their training rather than less; and more.
And in case you're not familiar with Lyle, he’s a health and fitness researcher and author, and one of the godfathers of evidence-based fitness space whose work has greatly influenced my own, especially in the beginning of my career.
In this interview, you'll learn:
- What failure is (technical, muscular, and volitional failure) and why proximity to failure is such an important factor in training for muscle growth
- How close you need to be to failure for maximal muscle fiber recruitment and growth
- The effects of training to failure on fatigue and how that interplays with training volumes
- Whether “beyond failure” techniques like dropsets and forced reps can be effective when controlled
- How to gauge and achieve effective reps for enhanced muscle development
- Guidance on the optimal proximity to failure for sustainable results
- Practical tips for reaching the optimal proximity to failure and incorporating variety in training to maintain long-term progress
- How often you should test true failure to ensure your training intensity is sufficient
- And more . . .
Whether you’re seeking to optimize your workouts or someone curious about the science behind muscle growth, this myth-busting discussion will give you science-based clarity on one of fitness's most persistent debates.
So give it a listen and you'll be far better equipped to gauge your workout intensity and program it sustainably for better gains.
Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:20) - Why is Training to Failure Crucial for Muscle Growth?
(08:29) - What Does Muscle Failure Really Mean and How Does It Impact Growth?
(24:00) - Is Proximity to Failure More Important Than Your Workout Program?
(33:11) - How Can You Optimize Volume and Reps for Maximum Muscle Growth?
(43:06) - Save 25% on Pulse and Recharge! Go to buylegion.com and use code MUSCLE
(44:33) - Why Are Rest Times Crucial for Maximizing Training Effectiveness?
(54:05) - How Do You Recognize and Achieve True Muscular Failure?
(1:01:41) - What Are Reps in Reserve and How Can They Optimize Your Training?
(1:11:35) - How Can You Accurately Identify a True Failure Rep?
(1:14:34) - Are Forced Reps and Other “Beyond Failure” Training Techniques Effective?
(1:23:00) - Why Is Variety Important in Your Training Regimen?
(1:32:01) - Where to Find Lyle McDonald’s Work?
Mentioned on the Show:Save 25% on my pre-workout Pulse and post-workout Recharge now! Go to https://buylegion.com/ and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!
Lyle’s Website: https://bodyrecomposition.com/
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Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What’s the best way to stop snacking out of boredom or anxiety?
In this episode, I delve into these and other intriguing questions from my listeners.
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 ([email protected]) 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!
(1:34) - Benefits of sauna, steam room, and cold plunge post-workout?
(3:44) - Is the stair stepper as effective as the treadmill?
(4:38) - How to recomp when feeling too bulky?
(7:06) - Should supplements be timed on a fasted stomach?
(9:27) - Fastest methods to boost testosterone naturally?
(12:46) - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
(16:19) - Update on Legion's new energy drink.
(17:31) - How to stop snacking due to boredom or anxiety?
(18:13) - Have I considered competing in bodybuilding?
(19:38) - Strategies for overcoming fear.
(21:36) - Evaluating the pink salt and honey pre-workout trend.
(22:43) - Maintaining motivation in diet and exercise routines.
(25:10) - Importance of barbells for hypertrophy.
(26:40) - Effective exercises for weak biceps.
Mentioned on the Show:Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!
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In this episode, I sit down with Dan, who achieved remarkable results through Legion’s one-on-one coaching program.
In just 3 months, he shed 20 pounds, significantly reduced his body fat, and saw more muscle definition than ever before.
Though he previously experimented with various fitness routines like P90X and Body Beast, Dan's newfound success is rooted in his consistency with nutrition tracking and meal planning, along with a tailored workout routine that accommodated his hip arthritis.
In this interview, Dan opens up about his past challenges, including alcohol consumption and diet compliance, and how making changes in these areas contributed to his success. He shares insights into transitioning to a lean bulking phase and offers practical tips for others starting their fitness journeys.
Tune in to hear Dan's story and learn how personalization in training and diet, combined with a mindset focused on long-term sustainability, can lead to transformative results.
Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:22) - What prompted Dan to try the Legion one-on-one coaching program?
(10:16) - How does Dan manage cheat meals and alcohol consumption?
(12:44) - What was Dan's experience with reducing daily alcohol intake?
(20:37) - Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
(23:46) - What did Dan's training routine look like during the coaching program?
(33:09) - Why did Dan include yoga in his fitness routine?
(34:15) - Did Dan make any changes to his training when starting his cutting phase?
(35:26) - What alternative exercises worked well for Dan?
(37:17) - Has Dan noticed differences since beginning his lean bulking phase?
(43:39) - Has Dan made adjustments to his training program and its volume?
(49:44) - What key principles has Dan learned to enhance his workout effectiveness?
Mentioned on the Show: Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/
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Kinesiology tape has become a common sight inthe world of sports and in the gym. But what does it really do? Is there good science supporting its use, or is it all hype?
In this episode, we examine the scientific principles of kinesiology tape. From its supposed ability to reduce pain and inflammation to claims of improved muscle function, we dissect what researchsays versus popular belief.
Whether you're an athlete considering kinesiology tape, a fitness enthusiast curious about its effects, or just someone fascinated by sports science, listen to this podcast to gain a clearer understanding of what kinesiology tape can and cannot do.
Timestamps:
(0:00) - Please leave a review of the show wherever you listento podcasts and make sure to subscribe!
(1:49) - What is kinesiology tape?
(2:36) - What are the benefits of KT tape?
(3:59) - What does the scientific research say about kinesiology tape?
(7:29) - Shop Legion Supplements Here:https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
(10:39) - Does KT Tape enhance proprioception?
(14:08) - Can KT Tape reduce swelling?
(14:39) - Does kinesiology tape improve strength?
(15:54) - Does KT Tape increase your flexibility?
(17:27) - Can KT tape boost athletic performance?
(19:08) - Does kinesiology tape help in preventing injuries?
(21:39) - How effective is KT tape?
(22:41) - How should you apply KT tape for best results?
Mentioned on the Show:Shop Legion Supplements Here:https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!
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Hitting a fitness plateau can be frustrating, but often the battle is not just physical—it's mental.
In this episode, Kasey Orvidas joins us to unravel the psychological elements that contribute to fitness stagnation.
Specifically, we delve into the importance of understanding your own behavioral patterns and thought processes, and discuss the importance of being a "researcher in your own life" to get to the root causes behind your fitness plateaus.
In case you're not familiar with her, Kasey Orvidas holds a Ph.D. in Psychology and is a certified health and fitness coach, renowned for her expertise in mindset and health behavior change.
With numerous publications in peer-reviewed journals, Kasey combines academic rigor with practical coaching, making complex scientific concepts accessible to a wider audience.
In this podcast, Kasey and I discuss . . .
- Recognizing and addressing the psychological factors contributing to fitness plateaus
- Practical strategies for developing a growth mindset and enhancing motivation, including effectively responding to feedback, setbacks, and others' success
- Understanding the power of negative emotions and how to reframe challenges positively
- The role of acceptance and commitment therapy in managing difficult thoughts and feelings
-The influence of your social circle on motivation and ongoing success
- Avoiding rash decisions during emotional turmoil by creating space for rational thinking
- And much more . . .
So, listen to this podcast to learn how to break through mental fitness barriers with a robust, growth-oriented mindset.
Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(13:12) - What signs indicate a lack of motivation in fitness?
(21:33) - How can one improve at seeking and accepting feedback?
(32:04) - Legion One-on-One Coaching: https://www.muscleforlife.show/vip
(34:51) - What are effective ways to handle setbacks in fitness?
(52:32) - How should we respond to the success of others?
(01:03:28) - Why is it important to consider emotional states when making decisions?
(01:09:14) - Where can people find more about Kasey Orvidas and her work?
Mentioned on the Show:Legion One-on-One Coaching: https://www.muscleforlife.show/vip
Kasey’s Website: https://www.kaseyorvidas.com/
Kasey’s Instagram: https://www.instagram.com/coachkaseyjo/
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Is there a testosterone crisis in men? If so, why? And is it impacting you—are your testosterone levels declining or already low? How can you know? And what can you do about it?
You’re going to get answers to those questions and more in today’s interview with men's health expert, Ali Gilbert.
In case you’re not familiar with her, Ali is a men’s health coach popularly known as the “Queen of Men’s Health” online, and she has helped thousands of men of all ages improve their hormones and thus their health, energy, and physical, mental, and sexual performance.
In this podcast, Ali and I chat about . . .
- The factors affecting the decline in testosterone levels in men and why it’s a significant concern for men’s health and well-being
- The role of nutrition, fitness, and sleep in maintaining hormonal balance
- Science-based ways of naturally optimizing your hormonal health
- The controversy surrounding TRT and myths about estrogen’s role in men’s health
- The impact of alcohol on hormonal health
- The importance of sun exposure and where to get reliable hormone assessments
- And much more . . .
This episode is a must-listen for anyone interested in understanding the nuances of hormonal health and how to take control of their well-being through informed lifestyle choices.
Timestamps:
(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!(4:00) - Is there an actual decline in testosterone levels among men today?
(7:41) - What are the health impacts of low testosterone in men?
(15:01) - Are traditional masculine traits biologically influenced or mere social constructs?
(30:05) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!
(32:17) - What factors contribute to the decrease in testosterone levels?
(01:01:09) - Why is reducing estrogen levels harmful to men's health?
(1:12:20) - What lifestyle changes can men make to optimize testosterone and estrogen?
(1:17:42) - How does alcohol consumption affect men's hormones?
(1:35:07) - Where can listeners connect with Ali Gilbert and her work?
Mentioned on the Show:
Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!Ali's Website: https://ali-gilbert.com/
Ali's Instagram: https://www.instagram.com/thealigilbert/?hl=en
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How can you manage lower back pain during workouts? What's really happening when you're feeling full on a calorie deficit? And is the X-3 Bar a worthwhile investment?
In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.
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 ([email protected]) 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!
(1:02) - Tips for encouraging a male partner to work out and eat better?
(1:46) - Favorite dictator?
(2:21) - Feeling full in a calorie deficit, what's going on?
(5:29) - Whose cocaine was it at the White House?
(5:58) - For weight loss, is it better to do more reps with lower weights or higher weight with fewer reps?
(9:10) - Thoughts on the X3 Bar?
(13:27) - Lower back getting tight after a couple of sets of deadlifts and squats, any solution?
(18:05) - Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!
(20:41) - Is it okay to just supplement vitamin D if the sun feels too strong?
(21:37) - Why does the new Legion cookie have multiple sugars and sweeteners?
(23:15) - Do you have any comments on the state of the union?
(23:51) - Noticing a lack of meme content, is everything alright?
(24:17) - Biceps curl: start with palms facing up or hammer grip to palms up rotation?
(25:40) - Why are you the best fitness influencer on the internet?
(26:21) - Thoughts on NMN supplements?
(27:53) - Are ice baths good for recovery and what temperature is too low?
(30:29) - What are the odds of tearing a muscle at the joint?
(32:14) - Best way to develop your aerobic base?
(32:38) - Your take on wine and fat loss?
(33:33) - Advice on starting a business?
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!
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Ever stepped on the scale and wondered why your weight seems to dance around day by day?
You're not alone.
In this episode, we explore the multiple factors contributing to daily weight fluctuations.
From food weight, carbohydrate intake, sodium levels, to stress, strength training, the menstrual cycle, and even alcohol consumption—each plays a unique role in your body's weight changes.
You’re going to learn the best practices for tracking your weight effectively and understand how to interpret these fluctuations for a more accurate picture of your fitness progress.
Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(2:20) - Your weight is going to fluctuate.
(5:54) - What is food weight?
(7:29) - How do carbs affect weight fluctuation?
(10:57) - Legion One-on-One Coaching: https://www.muscleforlife.show/vip
(13:45) - How does sodium affect body weight?
(15:15) - How does stress affect your weight?
(19:55) - Can strength training affect weight fluctuation?
(23:07) - Menstrual cycle effects on weight
(23:52) - How can alcohol affect your weight?
(24:18) - What is the best way to track your weight accurately?
Mentioned on the Show:Legion One-on-One Coaching: https://www.muscleforlife.show/vip
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Is calisthenics just a fancy name for bodyweight training, or is it something more
What are the benefits of calisthenics, does it beat out weightlifting, and how can you incorporate it into your routine?
These are all questions you’ll learn the answers to in this interview with Al Kavadlo.
In case you’re not familiar with him, he's a leading expert in bodyweight strength training and calisthenics, and the author of several influential books in the field, including Get Strong. He’s also been featured in major publications like The New York Times and Men's Health.
Through our discussion, we cover a range of topics, including . . .
- The benefits of calisthenics and how it compares with strength training and more traditional resistance training with machines and isolation movements
- How to incorporate calisthenics into your routine, including transitioning from traditional weightlifting to calisthenics, especially for older athletes
- Effective progressions for advanced calisthenics movements like the muscle-up and pistol squat
- Adapting calisthenics to busy schedules and limited equipment
- Common pitfalls in calisthenics training and how to avoid them
- The value of resistance bands
- And much more . . .
Whether you're new to calisthenics or looking to refine your technique, this episode is packed with practical advice and expert insights, so give it a listen!
Timestamps:
0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
1:53 - How do calisthenics differ from bodyweight training?
6:54 - What are the primary benefits of calisthenics?
9:16 - What specific skills does calisthenics training target?
14:16 - How can incorporating calisthenics benefit your daily routine?
17:01 - What are some basic calisthenics exercises and their variations?
18:45 - Where to start if you can’t do a pushup or chin-up yet?
22:33 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/
24:26 - What's the next step after establishing a solid calisthenics foundation?
32:10 - Why is the pistol squat challenging and how to master it?
36:59 - How should you program the pistol squat into your workout?
40:19 - Are lunges a part of a calisthenics routine?
46:04 - What are Al Kavadlo’s thoughts on using bands in calisthenics?
55:49 - How to know if calisthenics is right for you?
01:02:34 - Where to find Al Kavadlo and his work?
Mentioned on the Show:My award-winning fitness books for men and women: https://legionathletics.com/products/books/
Al’s Get Shredded Guide: https://www.fortifytraining.com/get-shredded-free
Al's Website: https://alkavadlo.com/
Al's Instagram: https://www.instagram.com/al_kavadlo/
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Should you feel hungry while bulking, or feel stuffed from the calorie surplus?
Are there benefits to starting your morning with salt water? Should you train the same way in your 40s as you did in your 20s?
In this episode, I'll explore these topics and many more, giving you the insights you need to adjust your fitness routine effectively while ensuring long-term health and performance.
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 ([email protected]) 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!
(1:33) - Should you feel hungry while in a slight calorie surplus? Or does bulking feel like you're stuffing yourself?
(3:33) - Should you add salt to your water first thing in the morning?
(6:34) - What is one thing everyone should incorporate into their diet?
(10:04) - Should you still have the same workout after your 40s compared to your 20s and 30s?
(11:26) - Does making funny lifting faces increase output?
(11:59) Midroll ad
(13:19) - How much caffeine is too much in one day for a 185lb male?
(14:41) - Is it true you can train side delts with more volume than other muscle groups?
(16:11) - How to find your new TDEE after a long period of dieting?
(17:55) - What are your thoughts on religion?
(20:51) - Is there an ideal timeframe for resting between working out certain muscle groups?
(23:14) - Does making faces in the gym increase wrinkles?
(23:36) - Strategies for overcoming strength plateaus
(25:12) - Single arm vs. double arm lateral raises
(26:36) - Using slower tempos with light weights
(28:09) - What are your thoughts on Mike Mentzer and Dorian Yates HIT training style?
Mentioned on the Show:
Our Biggest Sale of the Year Is Here! Save 50% during our Black Friday Sale. Go to https://buylegion.com/ and use coupon code MUSCLE to get double reward points!
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In this episode, I interview Katherine, a 60-year-old massage therapist who had struggled with her body composition until deciding to get in stage shape as a birthday challenge.
Even though she’s no stranger to fitness and had competed before, stress and lack of consistency caused her nutrition and training to suffer in recent years.
So, she signed up for Legion’s one-on-one coaching and started working with a Legion coach, which gave her the know-how and accountability she needed to succeed.
In this interview, she offers her experience and best tips for sustainably getting leaner regardless of age, emphasizing why getting a customized plan and coach can make all the difference.
Tune in to learn how Katherine achieved her ultimate goal—standing victorious on the 60+ bikini stage—proving you’re never too old to achieve ambitious fitness goals.
Timestamps:(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!
(3:42) - Starting Legion's coaching program and contest prep
(6:10) - Tracking food and flexible dieting approach
(8:33) - Getting very lean for the stage vs regular fat loss goals
(11:35) - Dealing with hunger, cravings and off-plan eating
(13:59) - Why Katherine experimented with the carnivore diet
(17:45) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz
(18:32) - Training focus and strategy for strength gains while cutting
(23:30) - Peak week changes to training and cardio
(25:42) - Show results - weight loss and body fat percentage
(27:40) - No extended plateaus - why consistent hard work paid off
(35:50) - Experience prepping in your 60s vs if you were 20 years old
(36:41) - Mindset: solutions vs excuses
(38:09) - Reverse dieting to put on more muscle in the off-season
(40:41) - Having a coach as the ultimate shortcut
(42:02) - Accomplishing goals through consistent hard work
Mentioned on the show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz
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