Podcast
Muscle for Life with Mike Matthews
Hosted by Mike Matthews · EN
OVER 25,000,000 DOWNLOADS AND COUNTING!
If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser...faster than you ever thought possible...then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.
Find out more at www.legionathletics.com
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Episodes
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Ep. #1168: Dr. Andy Galpin on Strength Training for Recreational Athletes
Sep 25, 2024Tap to summarizeAre you passionate about tennis, golf, or martial arts, but hesitant to spend time lifting weights? In this episode, I welcome back Dr. Andy Galpin. He reveals why recreational athletes should embrace strength training and how it can dramatically improve your game. From preventing injuries to enhancing your performance on the court or course, Dr. Galpin shares practical tips on integrating weightlifting into your routine without sacrificing the sports you love. As a professor of Kinesiology at California State University, Fullerton, and co-director of the Center for Sport Performance, Dr. Galpin is a leading expert in muscle physiology and human performance. He has extensive experience working with a diverse range of elite athletes across combat sports, team sports, individual sports, and military personnel, including many at the very top of their respective fields. In this interview, you'll learn . . . Why strength training is essential for longevity and overall health How weightlifting helps prevent injuries and strengthens soft tissues The surprising ways strength training enhances performance in non-explosive sports like gold, tennis and pickleball How to improve posture and correct imbalances with strength training How to create a custom training plan for your specific needs And more . . . So, if you want to understand how strength training can help improve your athletic performance and overall health click play and join the conversation. --- Timestamps: (11:18) Decision-making pyramid (17:10) Sleep optimization (24:08) Weightlifting benefits for recreational athletes (27:20) Short-term effects of weightlifting (33:27) Faster recovery (37:13) Performance benefits (46:50) Programming tips (50:05) Movement patterns (52:22) Injury vs. performance (55:07) Recovery philosophy --- Mentioned on the Show: The Little Black Book of Workout Motivation Pulse Legion Diet Quiz Absolute Rest Vitality Blue Print Perform Podcast
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Ep. #848: Menno Henselmans on the Science of Sticking to Your Diet
Dec 29, 2021Tap to summarizeIn this podcast, I chat with Menno Henselmans again in what’s meant as a part two to our last podcast on the science of self-control and willpower. This time, we’re specifically talking about willpower as it relates to diet. The episode is chock-full of practical tips for improving your diet adherence, which can help you lose fat faster and more easily. This is something Menno is an expert on because he recently released a book called The Science of Self-Control, which is an evidence-based look at willpower that references over 500 scientific papers and distills it all down to actionable tips you can implement now. Menno’s book is designed to help anyone boost their self-control so that they can better stick to a diet, work smarter (not harder), and simply put, be the best version of themselves. And this time, we’re focusing solely on the dietary part of the book. In this interview, Menno explains why dieting is inherently difficult, ways to make it easier, how macronutrient composition, meal timing, and consistency can help (or hurt) adherence, cravings, the difference between satisfaction and satiety, tips for eating out and going off-plan, and a whole lot more. Menno has been a repeat guest on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. So if you want to learn evidence-based tips to better stick to your diet, definitely check out this interview! Timestamps: 0:00 - Pre-order my new fitness book now for a chance to win over $12,000 in splendid swag: https://www.muscleforlifebook.com/ 8:05 - Why is dieting difficult? 16:47 - Why do you only eat "healthy" foods with no junk? 19:15 - When do you feel a difference from your diet? 21:50 - What can we do to make dieting easier? 24:29 - Consistency is more important than "optimal" 26:05 - What are the key aspects of consistency that matter most? 27:19 - Are you always getting healthier when you get leaner? Is 15% body fat healthier than 10%? 29:59 - Does macronutrient composition matter in dieting? 32:45 - Why "if it fits your macros" with junk food isn't sustainable 35:27 - Can you satiate a craving? 38:40 - The order you eat foods has a significant effect on adherence 39:41 - Meal satisfaction 43:43 - Meal timing 44:37 - Tips for eating out 45:50 - Why you shouldn't save up calories by starving yourself before you go out to eat 48:53 - The satiety sweetspot 49:17 - The difference between craving pleasure (satisfaction) and satiety 52:15 - What should you do if you overeat one day? 56:14 - Where can people find your book on self-control and your other work? Mentioned on the Show: Pre-order my new fitness book now for a chance to win over $12,000 in splendid swag: https://www.muscleforlifebook.com/ Menno’s new book: The Science of Self-Control - https://www.amazon.com/dp/B0991FG9SC/?tag=mflweb-20 Menno’s website: https://mennohenselmans.com/
Transcribe →Ep. #804: The “Best” Workout Split for Gaining Muscle
Sep 20, 2021Tap to summarizeThis 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 first edition. I hear every day from people following my programs, and I’m always taking notes on the suggestions they make and the obstacles they run into so that I can continue to improve my body of work. So, as I continue to learn and hear from readers, these are my current thoughts on the best split for gaining muscle. Timestamps: 7:52 - What is a workout split? 10:22 - Is there a "best" workout split for everyone? 12:29 - How do your goals affect the split you should follow? 18:02 - How many muscle groups should you focus on at once? 22:17 - What are the requirements of a good workout split? 22:57 - What are the cons of a body part split? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike Bigger Leaner Stronger: https://legionathletics.com/products/books/bigger-leaner-stronger/ Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/
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Ep. #616: How to Find the Best Workout Split for You
Aug 24, 2020Tap to summarizeWhen you first start working out, one of the most confusing questions you’ll face is what workout split to follow. A workout split refers to how you’ll organize your training throughout the week. The reason it’s called a split is because most workout plans split up your training in a way that has you train different muscle groups or exercises on different days of the week. Sounds simple enough: some days you train some muscle groups or exercises, other days you train other muscle groups or exercises. Of course, it’s not that simple. There are countless ways to organize a week of workouts, but everyone has an opinion on what works best, and they’ll tell you you’re wrong if you’re not following exactly what they recommend. Should you do traditional bodybuilder workouts where you train each muscle group once per week, obliterating it with as many sets as possible? Or should you follow one of the minimalist full-body strength-training programs that have become popular over the past few years? Or should you do something in the middle, like a push pull legs split? Well, the short answer is that none of these approaches is perfect. There isn’t one “best” workout split, and the best one for you depends on your goals, training experience, and preferences. If you’re having trouble deciding how many days per week to work out, which muscle groups to work on which days, or which workout split would work best for your goals, this podcast is for you. Let’s start by looking at what a workout split is. Timestamps: 4:42 - What is a workout split? 11:05 - What is the best workout split? 13:01 - The body part split 26:43 - The upper lower split 30:16 - Push pull legs 39:24 - The full body workout Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/ --- Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.legionathletics.com/signup/
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Ep. #539: Max Lugavere on “Genius Foods” and Lifestyle for Better Brain Health
Mar 11, 2020Tap to summarizeWhat’s the best way to eat for optimal health—and brain health in particular—and longevity?That’s a question Max Lugavere is working to answer.When Max’s mother’s mental health began to decline, he became obsessed with how it could have been prevented. And that culminated in his first book, Genius Foods, which was a New York Times best-seller all about using diet and nutrition to help prevent dementia.Unfortunately, Max’s mother developed pancreatic cancer, which she died from shortly after. Max’s determination didn’t wane, though, and he’s since gone on to write his newest book, Genius Life, which expands on the premise of his first book to go beyond food and build a healthy lifestyle.In this episode, Max and I talk about . . .- Why many people don’t need to eat so many carbs - Misconceptions about olive oil for cooking - The effect of late-night eating on hunger hormones - Blue light blocking and magnesium for better sleep - And more . . .So, if you want to live a longer, healthier life while avoiding disease and optimizing your brain, listen to this episode!12:49 - What are some of the big takeaways that you discussed in your book? 34:21 - Why is eating at night not healthy? 51:57 - How much time outside should you spend to increase better sleep? 53:45 - Can you simulate natural light with artificial light? 1:00:01 - What are some toxic chemicals that we are constantly exposed to and how can we avoid them?---Mentioned on The Show:Max’s Instagram: https://www.instagram.com/maxlugavere/Max’s New Book: https://geniuslifebook.com/Books by Mike Matthews: https://legionathletics.com/products/books/---Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here: https://www.legionathletics.com/signup/
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Ep. #512: Dr. Mike Nelson on Using Heart Rate Variability to Improve Recovery and Training
Jan 8, 2020Tap to summarizeWhen I first heard about heart rate variability (HRV), I was expecting it to be yet another lame “biohacking” gimmick.The pitch is by analyzing the rhythm of your heart beat with special software, you can gauge how stressed your body is and adjust accordingly.For instance, if you wake up and your HRV indicates your body is overstressed, you may want to save the heavy squat or deadlift workout for another day, or if your HRV has been off for several days in a row, it might be time to deload or take a diet break or get a little more sleep.Again, it sounds like very fake news, but lo and behold, there’s good evidence of its validity. This is why high-level athletes have been using it for years, and now that the technology has become cheaper, it’s becoming more popular among recreational athletes too.In this episode with HRV expert Dr. Mike Nelson, you’re going to get a crash course in HRV, including how to measure and track your HRV, what lifestyle factors affect it most, how to use it to regulate your training, and more.Let’s dive in.5:13 - What is heart rate variability? 10:06 - What are the differences between average heart rate and heart rate variability? 15:07 - What do higher and lower levels of heart rate variability indicate? 17:26 - Why is variability affected by the physiology? 25:08 - What affects heart rate variability? 37:36 - Does diet affect heart rate variability? Does caffeine affect HRV as well? 40:02 - How does diet affect heart rate variability? 58:57 - How much does training intensity affect heart rate variability? 01:16:13 - Is there a specific range where you you tell the client to slow down? 01:31:23 - How does nutrition affect heart rate variability? 01:43:54 - How can someone track their heart rate variability?Mentioned on The Show: Dr. Mike Nelson'sWebsite: miketnelson.com/ Shop Legion SupplementsHere: legionathletics.com/shop/Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Clickhere: www.legionathletics.com/signup/
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Ep. #384: Are Compound Exercises Better Than Isolation Exercises?
Mar 6, 2019Tap to summarizeYou want to build muscle.You want to get strong.And you want to do these things as quickly and effectively as possible.What exercises should you do and why?Ask different people and you’ll get different answers.Some will say that compound exercises are all you need. They train every muscle in your body and are “highly functional” to boot.Others will say compound exercises are overrated or even dangerous, and that the right isolation exercises can give you everything your little heart desires.Who’s right?Well, in this podcast, we’re going to find out. By the end, you’ll understand the pros and cons of both compound and isolation exercises and how you should use them in your workouts based on your goals.Let’s start with a simple question: what exactly are compound and isolation exercises?4:11 - What is a compound exercise? 10:01 - What is an isolation exercise? 17:05 - What are the advantages of compound exercises? 23:45- What are the advantages of isolation exercises?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here: https://www.muscleforlife.com/signup/
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Ep. #105: Jeff Nippard on building your best butt ever
Feb 24, 2017Tap to summarizeIn this podcast, I interview Jeff Nippard, who’s a professional bodybuilder and online coach that produces a lot of great content on YouTube. I came across Jeff thanks, once again, to Cory, who works with me in my supplement company Legion. She turned me on to his YouTube channel and I really liked a video he made on glute training and figured it would make a good podcast because while I’ve written about it before, I haven’t spoken much about it. So, that’s what this interview is all about: how to build a better butt. And in it, Jeff does a fantastic job breaking down more or less everything that you need to know, ranging from the best exercises to do and how to do them most effectively, the best rep ranges to work in, how to program a glute program properly, and more. So, if you want more booty, then this interview is for you.6:54 - Where should you start if you want a better butt?9:39 - Any tips for how to move up in weight on the hip thrust and make it more comfortable?14:05 - How would you recommend working glute-specific exercises into your routine?18:24 - What are your favorite exercises for the glutes?24:19 - How do you make the squat more glute-centric?29:17 - Can you increase glute activation in the deadlift?36:37 - How can you adjust the leg press to develop the glutes more?38:25 - How deep should you go with the squat?44:45 - What other exercises can be changed to increase butt activation?49:49 - Any other tips for other exercises?51:26 - What is the role of higher-rep pump training versus progressive overload?54:44 - Are genetics a factor?56:37 - Where can we find you and your work?Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/
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Ep. #73: The Post-Workout Supplements That Do and Don't Work
Nov 20, 2015Tap to summarizeIn this episode I talk about all the popular post-workout supplements like protein, BCAAs, dextrose, beta-alanine, and more, and explain which are worth the money and which aren't and why. ARTICLES RELATED TO THIS VIDEO: How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle):https://legionathletics.com/fasted-cardio/ The Ultimate Guide to the Best Protein Powders:http://www.muscleforlife.com/best-protein-powders/ How Insulin Really Works:http://www.muscleforlife.com/how-insulin-works/ The Definitive Guide to Beta-Alanine Supplementation:https://legionathletics.com/beta-alanine/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/
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Ep. #64: What's the Best Workout Split?
Sep 4, 2015Tap to summarizeIn this podcast I talk all about workout splits--full-body (00:45), upper/lower (21:00), push-pull-legs (27:22), body part (31:32), and more--and how to know what's likely to work and what's not and what's going to be best for you. ARTICLES RELATED TO THIS VIDEO: Get Strong Fast With the 5/3/1 Strength Training Program:http://www.muscleforlife.com/get-strong-strength-training/ The Definitive Full-Body Workout Guide: What Works, What Doesn’t, and What’s Best:https://legionathletics.com/full-body-workout/ The Definitive Guide to Muscle Hypertrophy (Muscle Growth): http://www.muscleforlife.com/guide-to-muscle-hypertrophy-muscle-growth/ The Definitive Guide to Intermittent Fasting: http://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter!Click here:https://www.muscleforlife.com/signup/
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