[00:00:00] Good day, and welcome to muscle for all times. I’m Mike Matthews. Thanks for becoming a member of me in the present day for a Q and a episode quantity 68 that I’ve recorded the place I reply questions that individuals ask me over on Instagram. So what I do is each couple of weeks, I put up a narrative asking for questions, folks submit a bunch of questions.
I decide ones which can be attention-grabbing or topical or new, distinctive, and I reply them briefly there on Instagram. After which I deliver the whole lot over right here to the podcast and reply them in additional depth and element. And so if you wish to ask me your questions, comply with me on Instagram at Muscleful Life Health. Watch my tales.
See you Submit your questions and I’ll see them. I can’t reply most in fact as a result of I get lots, however I do have a look at all questions and I do actually attempt to decide those that I believe my followers and my listeners and so forth will take pleasure in probably the most. And so in the present day’s questions are in all places per common.
Now we have a query right here [00:01:00] on the optimum relaxation occasions for various rep ranges. Tips on how to modify my Past Larger, Leaner, Stronger program for chopping. How lengthy you’ll be able to keep in an aggressive calorie deficit earlier than you begin shedding muscle. Among the issues that I believe makes life higher and makes life value residing.
How the standard of your weight loss program can have an effect on your damage threat and have an effect on your potential to get well out of your coaching. Earlier than we begin with in the present day’s episode, I have to let you know in regards to the greatest sale of the yr happening proper now over at my sports activities diet firm, Legion. So from now till December 4th over at buylegion.
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You don’t. Nonetheless, the appropriate ones can assist. And why do you have to purchase the appropriate ones from Legion quite than a competitor? Just a few issues. With Legion, you get clinically efficient substances and doses, and so what meaning is each ingredient and each dose, which is vital, In our dietary supplements is backed by [00:03:00] peer reviewed scientific analysis demonstrating clear advantages and all of that analysis is overtly cited on each product web page so you’ll be able to truth examine us on each declare that we make.
Legion’s merchandise are additionally naturally sweetened and flavored. And whereas synthetic sweeteners will not be as harmful as some folks declare, I’m not an alarmist about these chemical substances. Research do recommend that common consumption of those chemical substances could certainly be dangerous to our well being and so that you received’t discover any of them in Legion’s merchandise.
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Andy Frauda asks, What’s your relaxation interval when doing units of 6 8 reps versus 4 6? So for six to eight, it’s often about two and a half minutes on isolation workout routines, perhaps two minutes if I’m operating out of time and three and a half minutes on compound workout routines, three minutes if I’m operating out of time and 4 to 6, it’s going to be most likely additionally two and a half minutes on isolation after which slightly bit much less on compounds, three minutes.
As a result of the upper rep units on the compound workout routines, particularly once they’re taking near failure, are extra metabolically demanding. They’re extra cardiovascularly demanding. And I prefer to take slightly bit extra time to get well from these versus the 4 6, particularly with coronary heart price and respiration.
BigTim27 asks, BBLS, that’s Past Larger, Linear, Stronger, a guide I wrote, sequel to Larger, [00:06:00] Linear, Stronger, with a unique program, on a lower or make any modifications? You are able to do Past Larger, Linear, Stronger on a lower, however I’d suggest lowering the full set quantity by about one third. And my desire for BBLS when chopping would most likely be the three day program, quite than an abbreviated 5 day program.
After which utilizing these off days for cardio, I believe that will produce one of the best and the quickest physique composition outcomes. As a result of if you’re operating BBLS, you’re an skilled weightlifter, you aren’t new, so you recognize that you’re not going to achieve any muscle. Or energy to talk of when you’re chopping.
And except you simply actually like being within the fitness center lifting weights, you need to use your weightlifting to protect your muscle and energy, and then you definitely need to use your cardio to speed up the fats loss. So once more, I believe three days of intense lifting, which within the case of BBLS would scale back your whole weekly quantity by about one third [00:07:00] in comparison with the 5 day program.
That’s sufficient. That’s nice for sustaining muscle and energy. After which you need to use the additional train time that you just’ve now opened as much as do extra cardio, which goes to be more practical per unit of time for you. burning fats. Charlie Omak Isaac asks, how lengthy can I keep in an aggressive lower 50 p.c of upkeep energy for muscle loss?
For males, you are able to do that till most likely about 25 p.c physique fats, at which level you must decelerate. You must shrink that deficit. Perhaps to, let’s say, 75 p.c of upkeep energy or you’ll begin shedding muscle when you’ve gotten a number of fats to lose, and this has been proven in analysis, you’ll be able to aggressively lower energy and you may train and you may even achieve muscle, particularly when you’re new to weightlifting.
However once more, As you get leaner, there’s a level the place you’re going to begin shedding muscle if you’re being too aggressive along with your calorie restriction. And for [00:08:00] ladies, that cutoff might be round 35 p.c or so. So if a lady is above 35 p.c physique fats, And she or he feels as much as consuming, let’s say, 50 p.c of upkeep energy.
Now, in fact, it must be excessive protein. I’d suggest getting as a lot carbohydrate in there as you’ll be able to as nicely. Consuming nutritious meals, filling meals, et cetera, et cetera. However once more, if she’s over 35 p.c and feels as much as a really aggressive deficit, even when it’s only for a brief interval, perhaps it’s for 4 weeks or so, She will do it, particularly if there’s some energy coaching as nicely to additionally simply stop muscle loss.
Dennis Rathke one asks, Why do you personally prepare utilizing BLS and never VBLS? So for most likely a couple of yr now, I’ve been doing the three day routine for BLS as a result of it’s an important upkeep routine. It’s truly I’d say upkeep plus, which means that you just nonetheless could make progress on the three day BLS routine if you’re an skilled weightlifter and I’ve made [00:09:00] progress with a few muscle teams.
I’ve made progress with my quads that has been noticeable and I’ve made some progress in my poles and with my quads. I can see it in my coaching logs. So my numbers have gone up. My energy has gone up, however I may simply see it in my quads. My legs are simply greater now. And in my poles, I suppose I haven’t been taking footage of my again.
So I’m undecided how the visible has modified, however I’ve seen enhancements in my numbers. It’s simply gradual and you must know that as a result of the weekly quantity is 8 to 12 exhausting units per main muscle group per week, which is sufficient to make progress, however most likely simply sufficient to make gradual progress. And I’ve been at upkeep energy the whole time.
I haven’t deliberately been in a surplus for any prolonged time period. Now, why BLS three day versus BBLS three day for upkeep? I suppose a pair causes. One, I used to be doing the 5 day [00:10:00] BBLS program for a few years and made good features throughout the board. Hit PRs, all time PRs throughout the board and simply needed to alter it up a bit.
And so went again to BLS. And likewise the BLS exercises are slightly bit shorter than the BBLS exercises, most likely by 20 minutes or so on common. Yeah. Yeah. Yeah. And that simply works higher for me as a result of I’m busy and I need to get my exercises in. I take pleasure in figuring out, however I actually don’t need to be spending extra time within the fitness center lifting weights than I have to, no less than not proper now.
I have to let you know about my greatest promoting health guide for ladies who need to lose as much as 35 kilos of fats or extra and achieve complete physique muscle definition in simply three to 5 hours per week. And with out giving up scrumptious meals or doing grueling. exercises. Now the guide is named Thinner Leaner Stronger and whereas it can not offer you a toned Hollywood babe physique in 30 days and it’s not stuffed with weight loss program and train [00:11:00] hacks for gaining lean muscle and melting stomach fats quicker than a sneeze in a cyclone, it’s a science primarily based diet and train guide that may demystify muscle constructing and fats loss and present you precisely learn how to get a lean sturdy and match physique with out spending hours within the fitness center on daily basis and with out giving up your favourite meals like hamburgers or pizza even ice cream And the kicker, you will notice seen ends in the mirror and within the fitness center in simply your first month on this system that comes with the guide.
Now, how is all of that potential? The reality is muscle constructing and fats loss simply aren’t almost as sophisticated as you’ve been led to imagine. You don’t should obsess over clear consuming. You don’t should keep away from unhealthy meals like sugar or. Meat or bread some meals are extra nutritious and ought to be eaten extra incessantly than others That’s about it.
You additionally don’t should [00:12:00] grind by means of hours of punishing exercises each week sweating buckets getting actually sore Coaching till you’re bone drained. These issues are fully overrated for gaining muscle and energy. You additionally don’t should slog away on the treadmill. In actual fact, you don’t have to do any cardio in any respect to do away with stomach, hip, and thigh fats.
Cardio can assist, and cardio is wholesome, however you don’t should do it to get into nice form. And people are just some of the dangerous lies and myths that hold ladies weak and obese and confused. And in my guide, Thinner Leaner Stronger, you’ll be taught one thing that the majority of these ladies sadly will most likely by no means know.
And that’s learn how to lower by means of all of the confusion All of the muddle and create clear, structured, no nonsense weight loss program and coaching plans which can be tailor-made to your health targets and your [00:13:00] circumstances and your preferences, and all of that’s the reason Thinner, leaner, stronger is likely one of the hottest ladies’s health books of all time.
With over 500,000 copies offered in 13 completely different languages, and Wyatt has helped tens of hundreds of ladies of all ages and skills rework their physique composition. Health and well being. The Thinner Leaner Stronger system of consuming, coaching, and recovering can be supported by 367 peer reviewed scientific research which can be referenced behind the guide.
And Thinner Leaner Stronger has been commonly revised through the years primarily based on the newest findings in diet, train, and supplementation analysis. With the newest model, the fourth version launched in 2023. So the underside line is that this. You will get that head turning, seaside prepared physique with out following bizarre, excessive, or sophisticated weight loss program train or supplementation methods.
And Fitter, Leaner, Stronger will present you the way. So [00:14:00] head over to Amazon, get your copy now, and begin your journey to a fitter, leaner, and stronger you. Diego from the Sierra asks, what’s the ideally suited sodium to potassium ratio in pure bodybuilding? They are saying attain one to 1. Yeah, I’d say 4 to 5 grams of every per day is affordable for people who find themselves sweating a good quantity.
If any person is just not exercising a lot, not sweating a lot, they most likely don’t want 4 grams of sodium per day. They most likely might lower that in half and be tremendous. One thing between two and three grams. per day, and the potassium might be no less than two to 3 grams. In all probability wouldn’t harm them in the event that they had been getting as much as 4 or 5 grams per day.
And to hit these numbers, by the best way, you don’t want ripoff electrolyte dietary supplements. Simply so you recognize, you’ll be able to simply salt your meals. Teaspoon of desk salt has 2. 3 grams of sodium. After which on your potassium, you’ll be able to eat potassium wealthy fruit and [00:15:00] greens. And you may also, if it’s essential, quote unquote complement your potassium with a salt substitute that’s potassium chloride quite than sodium chloride.
Now, if you’re an everyday listener, you recognize that I’ve dumped on electrolyte dietary supplements many occasions. I don’t promote an electrolyte complement my sports activities diet firm Legion doesn’t promote an electrolyte complement, regardless that it’s at present our primary most requested product from prospects.
However slightly replace right here is I’m taking a brand new have a look at the electrolyte class, the electrolyte complement to see if there’s a legit use case as a result of the market is large, however that’s not sufficient for me. No less than I don’t promote merchandise simply because I can earn a living with them. In addition they have to have a strong scientific grounding.
And to date, my opinion has been that electrolyte dietary supplements merely don’t. And I’ve overtly stated I’d love for individuals who disagree with me to succeed in out and share analysis, perhaps [00:16:00] that I’m not conscious of, or arguments that I haven’t considered. And to date, I’ve had some folks attain out, but it surely hasn’t modified my thoughts.
Nonetheless, I’ve been working with the folks I work with on formulations who know much more about dietary supplements than I do, frankly, to look deeper into the prevailing literature to see if there may be any legitimate use case for such a product. I already know that you just can not actually promote an electrolyte complement as needed and even useful for everybody.
That’s only a flat out lie. Nonetheless, we now have drilled right down to people who find themselves doing longer intense exercises in excessive temperature environments, so that they’re sweating lots. And it’s potential that having an electrolyte complement, having some sodium particularly is actually what issues. Earlier than or throughout these exercises could barely enhance efficiency, could barely enhance temper throughout the exercises, [00:17:00] could barely cut back the perceived effort in these exercises.
It’s not clear but. This dialogue is ongoing and the evaluation of the analysis is ongoing, however we might be able to make an argument that the sodium goes to assist with water retention and there may be good analysis on that. You would simply name that higher hydration, however I believe that it’s useful to be extra particular.
We’re speaking about higher fluid retention. And so if that may enable you to keep higher hydrated throughout these longer intense, very sweaty exercises, then you might anticipate sure advantages primarily based on different good analysis on the consequences of hydration and dehydration. Nonetheless, the important thing query, and I don’t have a solution to this but.
I simply posed this query a day or two in the past. Is how do the advantages of water earlier than and through these exercises evaluate to water plus sodium? The advantages of simply water, established. Now, when you add sodium, do you expertise additional advantages [00:18:00] as a result of it doesn’t matter what the mechanistic analysis says about sodium and quote unquote enhancing hydration, if it doesn’t produce any noticeable or significant advantages in actuality, if including sodium to that water that you just’re ingesting earlier than or throughout The lengthy, intense, sweaty exercise doesn’t truly change something that you may discover, then why trouble, proper?
Now, I do know that electrolyte shillers are going to say, Wow, lots of people who’re into health and who eat nicely, they don’t eat sufficient sodium. To allow them to take the complement to get sufficient sodium and that’s going to profit them. No, that brings me again to the purpose I made beforehand. Simply use desk salt.
Save your self cash. And so then, if including the sodium to the water earlier than the exercises doesn’t actually do something, and when you ought to simply use desk salt to complement your sodium consumption if you’re not getting sufficient sodium, you’ll be able to simply put sodium in water, for instance. Once more, a [00:19:00] teaspoon, 2. 3 grams of sodium.
You would simply put a teaspoon in some water within the morning and drink it and notice that’s actually all you’re getting with the electrolyte dietary supplements. You’re simply getting massively marked up overpriced flavored sodium with slightly little bit of potassium and slightly little bit of magnesium. And when you do this to make your water tasty, and that’s the principle profit is tasty water, then I suppose go forward and spend the cash, however I don’t assume I can promote an electrolyte complement merely as one thing to make your water tasty, not an important gross sales pitch.
Though, it is likely to be humorous if I had been to do this, if I had been to only summarize what I’ve defined right here and in earlier episodes and what I’ve written about, displaying that these dietary supplements should not going to do mainly something that these different firms declare except you aren’t consuming sufficient sodium.
And even then, there are [00:20:00] doubtful claims that most likely are additionally not true, even if you’re going from insufficient to enough sodium consumption. Nonetheless, when you refuse to salt your meals, which is what I’d suggest, when you refuse to combine slightly little bit of salt into water, when you don’t need to salt your meals, which is what I’d suggest, And also you simply need tasty water that additionally dietary supplements your sodium consumption, in addition to your potassium, perhaps magnesium.
Alright, right here you go. I suppose it’s value contemplating, as a result of it will be sincere, no less than, and folks would most likely discover it amusing. No less than some folks would, as a result of it’s not the gross sales pitch that You’re used to listening to and the product wouldn’t be dangerous as long as somebody isn’t massively overdosing with sodium.
And so perhaps that’s the place it’s going to go. We’ll see. Anyway, transferring on. Linden Sep asks, What do you assume makes life higher slash value residing? Ten issues. One, [00:21:00] lifting weights. Consuming vegetation. Three, and sure, consuming meat is okay, and I like to recommend consuming meat as nicely, however most of your energy ought to truly be coming from vegetation, as a result of meaning fruits legumes.
And complete grains and so forth. Anyway, three, talking much less, listening extra, 4, getting sufficient sleep. 5, studying books, studying good books, studying exhausting books, studying books that problem your pondering. Six, rejecting the present factor. Seven, doing work that issues to you. Eight, asking good questions. 9, refusing to get offended, and ten, not parroting stuff you hear within the information.
Luke M81 asks, do belt squats nonetheless prepare core? Sure, they do. In actual fact, analysis reveals that utilizing a belt will increase core activation, not decreases it. Nonetheless, utilizing a belt too typically, so let’s say [00:22:00] if you’re all the time utilizing a belt, all exhausting units of all of your related compound lifts, like your squats, your deadlifts, your overhead presses, For too lengthy.
So when you’re doing that each one exhausting units for a lot of months, it’s not optimum as a result of it may subtly result in and prepare in worse kind. And it may additionally masks rising issues. So for example, when you can’t painlessly carry out a giant elevate with a heavy quantity of weight for you with out a belt, one thing is unsuitable and also you need to tackle that.
You don’t need to cowl it up with the belt and simply hold going. I’ve made that mistake myself. Marcus JB asks, can a poor weight loss program contribute to accidents or inhibit restoration? For instance, muscle slash tendon tears and strains. Sure, completely. And in a number of methods. One, increased ranges of irritation and oxidative stress within the physique.
Two, impaired immunity, which will increase the danger of sickness. Three, dietary [00:23:00] insufficiencies that impair many processes associated to restoration and damage prevention. 4, worse sleep high quality. And 5, impaired muscle restoration if protein and or carbs are too low. So take note of your diet and take note of the micronutrients, not simply the macro vitamins.
Mateo Tats asks, If I didn’t get optimum or okayish sleep, how ought to I prepare that day? Or sorry, ought to I prepare that day? So sure, you’ll be able to prepare. In actual fact, analysis reveals that bodily exercise for 25 to 65 minutes a day eliminates the elevated mortality threat related to poor sleep patterns like problem falling asleep, having sleep disturbances in the midst of the night time, and lengthy sleep.
So hold exercising, power your self to do it. Mercifully and graciously cherished asks, why ought to I purchase the brand new legion vitamin C product? Promote me. As a result of when you don’t purchase my stuff, I die. [00:24:00] One other query from the identical particular person, greatest lifting belt. Private preferences differ in fact, however I actually like the corporate pioneer.
I like their 10 millimeter single prong belt. And in order for you a lever belt, insert without end. Lever is a good product. Moeen S. Smalley 92 asks for our physique guide, why pseudoscience is so profitable in gross sales. So sure, for our physique is stuffed with pseudoscience. Don’t waste your time with it. And the rationale why such books are so profitable it’s a number of issues.
One, People discover compelling narratives way more attention-grabbing and extra persuasive than boring knowledge and info. And so when you solely care about buying standing and cash, it’s way more vital to develop into an important storyteller than a real knowledgeable, particularly once you inform tales associated to historical past and science, as a result of these two issues are particularly persuasive [00:25:00] when mixed with top quality storytelling.
One more reason why bullshit just like the 4 hour physique is so profitable is people like to imitate others So nothing succeeds like success the Matthew precept and so forth And eventually there may be the halo impact of his Movie star and a number of the work that he has achieved within the podcast area a number of which has been good Footage for my grandma asks learn how to get out of a funk and begin getting up early, figuring out and get off my telephone.
So I’d suggest clearly formulating no less than one objective that instantly or not directly is said to health and that excites you after which determine that not undertaking it merely isn’t acceptable as a result of that course of is the one method anybody will get to anyplace value attending to. Thanks. Peter G. Dewitt asks, Is an higher decrease cut up 5 occasions per week an excessive amount of with BLS?
No, [00:26:00] that may work, however I’d suggest setting it up like this. So three higher or decrease physique exercises per week after which two of the opposite quite than a 4 one. I’d additionally suggest alternating between the exercises within the following method when you’re coaching on weekdays. So day one can be higher or decrease.
Day two can be the opposite that you just didn’t do on day one. After which day three can be the identical as day one. Day 4 can be the identical as day two. After which day 5 can be the identical as day three. And by similar, similar muscle teams, higher or decrease. Chances are you’ll be doing completely different workout routines in these exercises, and also you most likely ought to be, however once more, similar muscle teams.
After which if you’re prepared to coach on the weekends, I’d do it like this. So I’d do day one, higher or decrease. I’d do day two, the opposite, I’d do day three, relaxation day 4, similar as day one. Once more, similar muscle teams. Day 5, similar as day 2. Day 6, similar as day 4. After which day 7, I’d relaxation. RSA Canine asks, Have you ever ever began a [00:27:00] exercise, say push day, and needed to depart?
Do you decide it up later? Yeah, that’s occurred. It doesn’t occur typically, but it surely has actually occurred. And it’s completely tremendous to do two half exercises in a day you probably have the time and inclination. In any other case, you are able to do, let’s say, half of the exercise that you just obtained achieved, after which you might skip the opposite half.
Or do the missed half over the remainder of your exercises by, for instance, doing a number of units you missed on the finish of subsequent exercises. That’s completely tremendous too. So let’s say you probably did half of your pull exercise and now you’ve gotten a decrease physique exercise. After which on the finish you’re simply going to do three or 4 units that you just missed in your pull exercise.
Completely tremendous. You may consider coaching quantity like calorie consumption on this method you’ll be able to have a look at it over the course of per week quite than simply a person day as a result of your weekly numbers matter greater than your each day numbers with each energy and coaching quantity. You simply need to ensure that by the tip of the week you’re the place roughly the place you need to [00:28:00] be by way of your energy.
and your coaching quantity. And if we’re going to speak about macronutrients, you’d additionally need to apply that pondering to your protein consumption particularly. It’s attending to be about that point. However first I have to let you know a couple of new power drink that I believe is the proper different to espresso or pre exercise once you desire a enhance to get by means of a exercise or perhaps by means of a day hunch.
And this new power drink It’s my very own, in fact. It’s from my sports activities diet firm, Legion, and it’s naturally sweetened and flavored, and it incorporates clinically efficient doses of eight substances which can be scientifically confirmed to extend power, focus, temper, energy, and stamina. And do these issues with out a caffeine crash or different undesirable unwanted effects.
Now, that doesn’t imply that my power drink goes to supercharge your nervous system for explosive power and [00:29:00] most psychological and bodily efficiency, and it doesn’t imply that it’s going to crush fatigue and procrastination and offer you an unfair benefit inside and outdoors of the fitness center. It may’t do these issues as a result of it’s not meth.
Which is all beer and Skittles till you’re ripping out your eyeballs with a butter roller. However, 40 peer reviewed scientific research help the effectiveness of MyEnergyDrink’s exact mixture of substances and doses. MyEnergyDrink is of course sweetened and flavored and incorporates no synthetic sweeteners, flavors, meals dyes, fillers, or different pointless junk.
Each can is analyzed for purity and efficiency in a state-of-the-art ISO 17025 accredited lab. My power drink has a clear and clear label that reveals precisely what’s in each can and what’s not. So there are not any proprietary blends, no hidden substances. [00:30:00] And eventually, my power drink is made within the USA with globally sourced substances in FDA inspected services that adhere to present good manufacturing observe requirements.
However wait, there’s extra. As a result of, whereas my power drink incorporates a number of substances that you’d anticipate, like naturally sourced caffeine, taurine, B nutritional vitamins, it additionally consists of clinically efficient doses of two premium substances that you just don’t sometimes discover in an power drink, as a result of they’re costly.
And they’re the patented suntheanine type of L theanine and the patented cognizine type of citicholine. And people two substances plus the opposite substances in my power drink are why it’s greater than only a one other tasty hit of caffeine, but it surely’s additionally a robust temper and thoughts booster. And so if you wish to give my new power drink a attempt, you will get 20 p.c off your first order [00:31:00] by going to buylegion.
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So once more, go to buylegion. com slash power now. Attempt my power drink threat free and see for your self why I believe it’s the good clear power drink. Beverage, and don’t neglect that coupon code MUSCLE at checkout as a result of it’s going to take 20 p.c off your first order. I hope you appreciated this episode.
I hope you discovered it useful. And when you did subscribe to the present, as a result of it makes certain that you just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present slightly bit, which in fact then makes it slightly bit extra simply discovered by different individuals who could prefer it simply as a lot as you.
[00:32:00] And when you didn’t like one thing about this episode or in regards to the present basically, or you probably have concepts or solutions or simply. Suggestions to share, shoot me an electronic mail, Mike at muscle for all times. com muscle F O R life. com. And let me know what I might do higher or simply what your ideas are about perhaps what you’d prefer to see me do sooner or later.
I learn the whole lot myself. I’m all the time on the lookout for new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.
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