OVER 20,000,000 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
Stan Efferding on Speed Training and Lifting Explosively
47:24In this podcast, I chat with Stan Efferding all about speed training. If you’re not familiar with speed training, it’s based on the concept of lifting lighter weights with maximum velocity in order to increase your speed when using heavier weights. Basically, it boils do to doing lighter work as fast as possible (while still using proper form, of course). Speed training is particularly useful for powerlifters looking to increase their totals. However, it’s also useful for people looking to try new things in the gym or maybe even squeeze out a bit more muscle and strength gain if they’ve already achieved the majority of their natural potential. And because I haven’t done speed training myself, I wanted to get an expert like Stan onto the podcast to help people who are interested in this type of training. In case you’re not familiar with Stan, he’s held two all-time raw world powerlifting records and is colloquially known as the “world’s strongest bodybuilder.” He’s more than just super-strong, though. He also knows how to help other people get results, which is why he’s worked with Hafthor Bjornsson, Ed Coan, Ben Smith, Flex Wheeler, and most recently, Jon Jones, a former UFC champion who holds many UFC records. In our discussion, Stan and I discuss what bar speed can tell you about muscle failure, the biggest things that can help your bar speed, the benefits of bodybuilding-style training and cardio on increasing bar speed, the concept of “overspeed,” and a whole lot more. So if you want to learn all about what bar speed is, why it matters, and practical tips for how you can boost yours, check out this interview! Timestamps: 6:14 - Why is speed training important? What has helped your speed training most? 9:33 - How does bar speed affect muscular failure? 15:59 - How can you increase the reps or sets you can do at a particular speed? 16:55 - What is general physical preparedness? 27:01 - How can you measure your bar speed without buying a bar speed device? 29:25 - At what point does the bar slow down in terms of reps in reserve? 35:31 - How can you incorporate speed training in your training program? Mentioned on the Show: Vertical Diet book: https://www.amazon.com/Vertical-Diet-Stan-Efferding/dp/1628601345/?tag=mflweb-20 Stan Efferding’s Instagram: http://www.instagram.com/stanefferding/ Stan Efferding’s website: https://stanefferding.com/ Stan Efferding’s Youtube: http://www.youtube.com/user/stanefferding Books by Mike Matthews: https://legionathletics.com/products/books/
Book Club: My Top 5 Takeaways from Six Thinking Hats
22:49“Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’ll share a book that I’ve particularly liked, why I liked it, and several of my key takeaways from it. I’ll also keep things short and sweet so you can quickly decide whether the book is likely to be up your alley or not. Alright, let’s get to the takeaways. Timestamps: 5:52 - What are the six different thinking hats? 8:46 - Takeaway 1 - thinking is the ultimate human resource. 10:40 - Takeaway 2 16:10 - Takeaway 3 18:37 - Takeaway 4 19:59 - Takeaway 5 Mentioned on the Show: My New Book Muscle For Life: https://muscleforlifebook.com/ Books by Mike Matthews: https://legionathletics.com/products/books/
The Best of Muscle For Life: Right Ways to Squat, Thoughts on Steroid Users, & Reasons to Read More
19:39Some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little better inside and outside the gym. And so I got an idea: how about a “best of” series of podcasts that contains a few of the most practical and compelling ideas, tips, and moments from my most popular episodes? This way, people who are new to the show can quickly determine if it’s for them or not, and those who enjoy what I’m doing but don’t have the time or inclination to listen to all of my stuff can still benefit from the discussions and find new episodes to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Mark Rippetoe on the Right (and Wrong) Ways to Squat (Originally published 4/6/2018) What Do I REALLY Think About People on Steroids? (Originally published 7/7/2017) Motivation Monday: The Number-One Reason to Read (Is Not What You Think) (Originally published 10/15/2018) And we’ll be starting with number one, Mark Rippetoe on the right (and wrong) ways to squat. Timestamps: 3:30 - Mark Rippetoe on the Right (and Wrong) Ways to Squat 8:43 - What Do I REALLY Think About People on Steroids? 14:14 - Motivation Monday: The Number-One Reason to Read (Is Not What You Think) Mentioned on the Show: My New Book Muscle For Life: https://muscleforlifebook.com/
Jordan Syatt on Developing a Healthy Relationship With Food
51:48In this podcast, Jordan Syatt and I chat about building a healthy relationship with food. Have you ever felt anxious about going off your diet by going out to eat? Or nervous about going on vacation because you’re afraid you’ll lose all of your hard-earned progress and gain gobs of fat? If so, you might need to improve your relationship with food. In this interview, Jordan explains what a healthy (and unhealthy) relationship with food is, why it matters, how to develop good food habits, how to avoid restricting and bingeing cycles, and more. In case you’re not familiar with Jordan, he holds several powerlifting records, has a Bachelors of Science in Health & Behavior Science, and hosts his own successful podcast called The Jordan Syatt Mini-Podcast. He’s also a strength and nutrition coach (with clients like Gary Vaynerchuk), and has a lot of experience with the personal points of coaching people and helping them adopt healthier, sustainable lifestyles. In other words, he’s spent a lot of time thinking about people’s relationship with food and how to improve it with positive habits that last. So if you want to learn all about what a healthy relationship with food is and how you can improve yours, listen to this interview! Timestamps: 8:30 - What is a healthy relationship with food and why does it matter? 21:12 - What are good habits that develop a healthy relationship with food? 40:22 - How do you avoid the problem of changing your food choices during dieting? How do you avoid overeating when you switch back to normal foods from zero-calorie diet foods? Mentioned on the Show: Jordan Syatt’s Podcast: http://hyperurl.co/qfk6kz Shop Legion Supplements Here: https://buylegion.com/mike
Should You Do Very High-Rep ("Finisher") Sets?
19:03I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years. And that means I’ve fielded a ton of questions. As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers. So, in this round, I answer the following question: Should you do very high-rep, “finisher” sets in your workouts? If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to email@example.com. Timestamps 4:01 - Why do some people recommend including very high-rep sets in your training? 6:08 - What do I think about very high-rep training? 7:17 - Why do I not recommend high-rep training? 9:36 - Are very high-rep sets effective for gaining muscle? 11:53 - Does getting a pump matter? Do very high-rep sets give you a better pump? 13:50 - Who should do very high-rep training? Mentioned on the Show: Shop Legion Supplements Here: https://buylegion.com/mike
How Does Menopause Affect Diet and Exercise?
24:46I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years. And that means I’ve fielded a ton of questions. As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers. So, in this round, I answer the following question: How does menopause affect fitness? How does it affect diet and training? What can you do to mitigate the effects of menopause? If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to firstname.lastname@example.org. Timestamps 4:02 - How does menopause affect fitness? 8:04 - What role do hormones play? 11:33 - What can women do to manage menopause? 13:49 - Dietary tips for menopausal women. 14:57 - Eat phytoestrogen-containing foods. 16:00 - Exercise and menopause. 19:40 - The importance of patience. Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip Muscle For Life: https://www.amazon.com/gp/product/B08LDYT3PP/
Menno Henselmans on the Science of Self-Control
1:00:07In this podcast, I chat with Menno Henselmans all about the science of self-control and willpower. Menno just released a book called The Science of Self-Control, which is an evidence-based look at willpower and how to be more productive. This isn’t your typical self-help book either, filled with anecdote and fluff. It’s more like a textbook in the sense that it references over 500 scientific papers while giving you practical tips on boosting your self-control. Menno’s book will help anyone understand what self-control is, and how you can boost yours so that you can better stick to a diet, work smarter (not harder), and simply put, be better. In this interview, Menno and I discuss the two-system theory of self-control, the causes of willpower depletion, simple tips to boost your focus (including taking imaginary breaks!), and a whole lot more, only scratching the surface of what’s in his book. 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. He’s also on the Scientific Advisory Board of my sports nutrition company, Legion. So if you want to learn about the science of self-control and how we can use scientific research to boost our willpower and be more productive, check out this interview! Timestamps: 6:26 - What inspired you to write The Science of Self-Control? 11:17 - What is 2 system theory and why is it important to understanding self-control? 23:38 - Practical tips for improving self-control. 28:11 - What are evidence-based ways to get through boredom? 35:48 - How do you structure your day? 48:14 - The best length for a nap. 50:22 - The power of imaginary breaks. Mentioned on the Show: Menno’s new book: The Science of Self-Control - https://www.amazon.com/dp/B0991FG9SC/?tag=mflweb-20 Menno’s website: https://mennohenselmans.com/ Legion VIP One-on-One Coaching: https://buylegion.com/vip
Should You Train For Hypertrophy or Hyperplasia?
22:43This podcast is going to cover a technical aspect of muscle building. I’m discussing which is more important for getting bigger and stronger: hypertrophy or hyperplasia? What do those words even mean? Well, hypertrophy is when your muscle cells get bigger, and hyperplasia is when the number of muscle cells increases. Scientists aren’t sure whether hyperplasia even happens in humans, but “believers” contend that both hypertrophy and hyperplasia contribute to muscle growth. Thus, according to them, you should train to produce both of these phenomena to gain muscle as quickly as possible. Focusing on hypertrophy or hyperplasia would change how you train, so this topic has practical applications I’m going to break down for you in this podcast. Timestamps: 4:27 - What is hypertrophy? 4:46 - What are the components of muscle? 4:56 - What is myofibrilar hypertrophy? 5:16 - What is muscle hyperplasia? 5:37 - Does hyperplasia happen in humans? 7:16 - Does hyperplasia exist? 8:10 - How do you induce hyperplasia in animals? 9:26 - What does the science say about hyperplasia in humans? 16:56 - How do we cause hypertrophy? 18:28 - Why does training near failure produce hypertrophy? 19:06 - What about hyperplasia and training? 20:12 - Does stretching cause hyperplasia? Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip
Says You! Eating Less than 1,200 Calories Per Day
8:44I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . You should never eat fewer than a certain number of calories per day (like 1,200, 1,500 or 1,800). Timestamps: 2:01 - What happens when you eat less than 1200 calories? 2:38 - Is there a universal calorie minimum? Is there a minimum amount of calories you should eat? 4:42 - How low should you drop calories while cutting? 6:28 - Can you develop nutritional deficiencies with a low-calorie diet? Mentioned on the Show: My Calorie Calculator: https://legionathletics.com/tools/ Books by Mike Matthews: https://legionathletics.com/products/books/
How Tara Lost 80 Pounds With Thinner Leaner Stronger
53:12In this podcast, I interview Tara, who read Thinner Leaner Stronger and used what she learned to lose a total of 80 pounds, going from “morbidly obese” to super fit. She didn’t just lose a ton of fat, either. Tara gained quite a bit of muscle and got super strong in the process. Before finding TLS, Tara was 204 pounds at 5’5”, and her doctor told her she needed to lose some weight. Like many people, Tara wanted to get in shape, but didn’t know how to do it correctly. She didn’t know what to eat or what to do in the gym, and like many women, started to do hours of cardio every day. She successfully lost over 60 pounds, but she was skinny fat and even more unhappy with her body than before. Fortunately, she found my work through a conversation she overheard at the gym, and she read TLS. She learned all about macros and lifting weights, and started to train. The weight continued to fall off, and now Tara’s body composition was improving. She was getting stronger and gaining muscle, and her loose skin started to fill out. Now she’s about 127 pounds and in the best shape of her life. She’s followed the Year One Challenge For Women for 3 years and she went from being unable to lift the bar off her chest to barbell bench pressing triple digits. In this interview, Tara and I chat about her story, and the obstacles she navigated along the way, including how she changed her diet and training and overcame intimidation and fears of getting bulky, how her mindset has transformed, how her strength has progressed, what she’s working toward now, and more. So if you’re looking for a jolt of inspiration and like motivational stories, definitely listen to this episode. Timestamps: 5:42 - Where was your health and fitness at before and after finding my work? 10:36 - How did you get back into fitness after getting burned out? 19:32 - How did you get over the fear of getting bulky from lifting weights? 30:13 - How has your strength progressed on the program? 48:21 - What are your plans from here? Future goals? Mentioned on the Show: Books by Mike Matthews: https://legionathletics.com/products/books/ Thinner Leaner Stronger: https://legionathletics.com/products/books/thinner-leaner-stronger/ The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/ The Year One Challenge For Women: https://legionathletics.com/products/books/the-year-one-challenge-for-women/ Bigger Leaner Stronger: https://legionathletics.com/products/books/bigger-leaner-stronger/ Beyond Bigger Leaner Stronger: https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/