Howdy, hiya, and welcome to Muscle For Life. I’m your host, Mike Matthews, and at the moment is a Q&A—Q&A quantity 70 that I’ve recorded. And per traditional, I’m going to be answering questions that folks have requested me over on Instagram. If you wish to ask me questions, you’ve received to observe me on Instagram at Muscle For Life Health, after which it’s a must to watch my tales.
And each couple of weeks or so, I put up a narrative. I ask for questions—you understand, the little query sticker—after which I get a bunch of questions, undergo them, and select those which are topical or fascinating or ones I simply haven’t answered 1,000,000 occasions already. I reply them briefly there on Instagram after which deliver the whole lot over right here to the podcast, the place I can reply the questions in additional element.
So at the moment, I reply questions associated to the behind-the-neck press: is {that a} obligatory train? Whether or not I drink alcohol, my high three ideas for problem-solving, in case you are lacking out on any advantages by doing the lure bar [00:01:00] deadlift versus the traditional deadlift or the sumo deadlift, the three greatest books I’ve learn just lately, and the way lengthy you must lean bulk for earlier than you chop—how you must plan out your lean bulks and your cuts to get the very best outcomes—and extra.
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[00:04:00] Clebs asks: “Is behind-the-neck press a obligatory train? Safer various?”
So, my ideas on the behind-the-neck press. First, most individuals discover the behind-the-neck press uncomfortable as a result of it requires above-average shoulder mobility to do appropriately, and many individuals lack the above-average mobility required. Additionally, the train forces you to tilt your head ahead into an ungainly place to press from.
Second, the behind-the-neck press places your shoulders in an inherently unstable place, which will increase your danger of damage, significantly as you get stronger and have to make use of heavier weights to supply a ample coaching stimulus to make the train worthwhile. Positive, you are able to do a bunch of warm-up units, I suppose, however if you wish to do arduous working units that may truly produce muscle development, it’s a must to practice arduous, use heavier weight, and push near failure. Sadly, many individuals do precisely what you don’t wish to do to compensate for the disadvantages of this train: they use a lot lighter hundreds and depart a number of reps within the tank in each set.
So then, they progress extra slowly, and so they progress in smaller quantities on the train. That, after all, limits your capability to achieve muscle and power. On stability, I feel it’s cheap to treat the behind-the-neck press as a viable train, however given its shortcomings, I’d relatively use a normal press—so, in entrance relatively than behind—to maximally and safely overload my shoulders, my entrance delts particularly. I rely totally on efficient isolation workout routines like a lateral elevate, a rear elevate, or a rear-delt row to coach my facet and rear delts. I don’t do the behind-the-neck press.
Okay, OwlCitiesFerrara asks: “You natty?”
Sure, and I’ll take a bit victory lap for that—40 years previous, lifting three days per week, I do cardio on the opposite days, and I’m nonetheless getting requested if I’m natty.
Annalise Rowe asks: “Do you drink alcohol?”
No, I don’t. I nonetheless don’t. I by no means received into ingesting alcohol, and I figured it’s not a behavior value taking over. That stated, a few months in the past, I did have my first drink in most likely 8 years or so. At a marriage, it was two pictures of some shitty vodka factor, and it simply made me really feel type of lightheaded for perhaps quarter-hour, after which I felt nothing. So yeah, that was cool.
LLeon22 asks: “My woman works nights and has thyroid points. Following plan, however not getting outcomes. Concepts?”
Sure, a number of issues that may assist right here. One is sustaining a constant sleep schedule, together with on her days off, which isn’t enjoyable, I do know, however it actually can assist quite a bit if she will do it.
Two, utilizing mild to assist regulate circadian rhythm. Meaning shiny lights if you’re awake, darkness when you’re sleeping, and darkness beginning at the least an hour or so earlier than mattress. There’s additionally a tool I got here throughout just lately that could be useful in such a scenario and in addition useful with touring. It’s referred to as the Re-Timer, and it’s a intelligent and handy, very transportable little system for exposing your eyes to blue-green mild, which has been proven to be the simplest in affecting the circadian rhythm. There are a variety of papers which were revealed with this system, so there’s analysis to assist its efficacy.
Anyway, getting again to the information: the third tip for somebody who’s working nights and has thyroid points is utilizing melatonin—simply a normal protocol—after which lastly, incorporating a 20- to 45-minute nap after being awake for about six to eight hours, if doable.
Okay, subsequent query comes from Ezekiel Swanson: “High three ideas for problem-solving usually?”
Effectively, other than the fundamentals like growing essential pondering, growing metacognitive expertise—so planning, monitoring, evaluating your personal cognition, and so forth—and understanding the scientific methodology, I’ve a number of particular ideas.
One is firmly adopting the mindset that there’s a answer. You don’t know what it’s but, however it’s a must to get into that mindset: there’s a answer, and you will discover it. Then, you will face it.
Which brings me to my second level: accepting that generally the answer is within the place that we least wish to look. Generally it’s the factor that we don’t wish to face probably the most. We will usually shortcut the method of discovering options by simply beginning proper there—by simply being sincere with ourselves. The place do we actually not wish to look? What do we actually not wish to face? Perhaps we must always simply look there first, and perhaps the answer is staring us proper within the face.
To make use of a easy instance in health, take a look at weight reduction, proper? How many individuals are fighting weight reduction and don’t wish to take a look at energy? After all, they don’t wish to take a look at how a lot meals they’re consuming. They’re prepared to look in so many different locations—they’re prepared to contemplate so many different absurd propositions—simply to keep away from dealing with the easy indisputable fact that they eat an excessive amount of meals. They only must eat much less meals.
My spouse is German, and he or she has informed me that in Germany, in German tradition, there’s a meme, I suppose you might name it, for weight reduction, and it’s simply this: “Eat half the quantity of meals you usually eat.” Like, that’s truly a factor that Germans hear rising up. “Oh, you wish to drop a few pounds? You simply want to chop your meals in half.” Very German. Very chilly, sensible, and workable.
Anyway, coming again to my record of problem-solving ideas: quantity three is knowing that generally the correct answer, the very best answer, can also be the least emotionally satisfying, the least emotionally palatable. And as a corollary to that, generally probably the most emotionally satisfying—at the least in that second—probably the most emotionally palatable answer is definitely a extremely dangerous selection.
Generally we simply must power ourselves to do issues that don’t really feel nice. Perhaps even issues that make us really feel dangerous, make us really feel unhappy, upset, offended—no matter—however we all know are proper as a result of they’re supported by sound reasoning, information, and logic. However usually, we really feel quite a bit higher after making that tough determination than we thought we might really feel earlier than we made it.
[00:11:00] I imply, take into consideration figuring out, for instance. What number of occasions have you ever pressured your self into the health club to begin a exercise that you simply actually didn’t wish to do? You figured you’d give it 10 minutes, and in the event you nonetheless felt the identical method after 10 minutes, you’d simply depart. You’re doing it one rep at a time, one set at a time. After which, after 10 minutes, you begin to get pleasure from your self, and by the top of the exercise, you’re feeling nice. You’re so joyful that you simply didn’t skip the exercise.
Many individuals say their greatest exercises usually began that method. Their greatest exercises are sometimes not those the place they got here into the health club filled with power and motivation and crushed their exercise. No, their greatest exercises—those that stand out probably the most of their thoughts—had been those that began terribly, the place they barely made it into the health club to do. They nearly drove again dwelling, then pressured themselves to begin the primary set. And by the top, they felt completely revived.
When you’ve spent sufficient time within the health club, I’m certain you’ve had that have greater than as soon as. It really works the identical method in different arenas of life and different endeavors. Usually, we simply must power ourselves to do what we all know needs to be accomplished, to do the correct factor—based on fact, information, logic, and so forth—no matter how we really feel. After which afterward, we really feel nice.
iMegaBeast asks: “Can we miss out on any advantages by doing lure bar deadlift over sumo or typical?”
Nothing significant, no. The lure bar deadlift is a good train, regardless of what some folks would have you ever imagine. What we’re principally speaking about are talent and power particular to these workout routines. So, in the event you do numerous lure bar deadlifting, it isn’t going to translate over in addition to you may suppose to a traditional or sumo deadlift. You’ll must work on these workout routines to construct up the technical talent to have the ability to absolutely categorical the power you’ve constructed on, let’s say, the lure bar deadlift.
The reverse might be not as true, at the least not as true in my expertise. Which means, in the event you do numerous typical or sumo deadlifting, then go over to the lure bar, you’ll possible have the ability to categorical the vast majority of your power on that train as a result of it’s much less technically demanding.
One thing I’ve accomplished for a very long time is alternate between the traditional and the lure bar deadlift. I don’t like sumo; it doesn’t really feel good to me, so I simply don’t have a purpose to do it. For a very long time, I’ve alternated between typical and lure bar deadlifting, principally to provide my joints a little bit of a break. The lure bar deadlift is less complicated in your again, for instance. You can even load it up a bit bit heavier than the traditional deadlift.
Jacob Callahan asks: “Ideas on the Trump conviction?”
This was requested again in November, I feel—it was earlier than the election, only for some context. However my ideas on the time had been that it gave the impression to be high-risk sensible politics that was prone to fail. That’s what I used to be saying on the time. I didn’t suppose it was going to do a lot of something however increase Trump’s fundraising and polling, which is in the end what occurred.
The rationale for that’s it was simply too contrived. I didn’t actually perceive the technique from the Democrats past perhaps desperation. If I had been Trump again then, I might’ve been begging for a jail sentence that may have been efficiently appealed to the Supreme Court docket. I wouldn’t even have gone to jail, however I’d have been begging for a jail sentence to additional enhance my numbers—my polling, my fundraising. Once more, I might enchantment it to the Supreme Court docket, assured it might be overturned. So, I’m not going to jail. By no means interrupt your enemy whereas they’re making a mistake, proper?
Okay, the following query comes from Jess Dunning Ebersolk, and he or she asks: “Are consuming problems one thing you repeatedly advocate, or are you simply senseless?”
Okay, so first, let’s relax, expensive, as a result of there isn’t any want for the hysterics. The truth is, let me communicate to your husband. I must let you know about my bestselling health ebook for ladies who wish to lose as much as 35 kilos of fats or extra and acquire whole-body muscle definition in simply three to 5 hours per week and with out giving up scrumptious meals or doing grueling exercises.
Now, the ebook is named Thinner Leaner Stronger. Whereas it can not offer you a toned Hollywood-babe physique in 30 days and isn’t filled with food plan and train hacks for gaining lean muscle and melting stomach fats quicker than a sneeze in a cyclone, it’s a science-based vitamin and train ebook. It would demystify muscle constructing and fats loss, exhibiting you precisely learn how to get a lean, sturdy, and match physique with out spending hours within the health club daily or giving up your favourite meals like hamburgers, pizza, and even ice cream.
The kicker? You’ll see seen leads to the mirror and within the health club in simply your first month on this system that comes with the ebook.
How is all of that doable? The reality is muscle constructing and fats loss simply aren’t almost as sophisticated as you’ve been led to imagine. You don’t must obsess over “clear consuming.” You don’t must keep away from unhealthy meals like sugar, meat, or bread. Some meals are extra nutritious and needs to be eaten extra continuously than others, however that’s about it.
You additionally don’t must grind by hours of punishing exercises each week—sweating buckets, getting actually sore, or coaching till you’re bone drained. These issues are utterly overrated for gaining muscle and power.
[00:18:00] You additionally don’t must slog away on the treadmill. The truth is, you don’t must do any cardio in any respect to eliminate stomach, hip, and thigh fats. Cardio can assist, and cardio is wholesome, however you don’t must do it to get into nice form. These are just some of the dangerous lies and myths that preserve ladies weak, chubby, and confused.
In my ebook Thinner Leaner Stronger, you’ll be taught one thing that the majority of these ladies, sadly, will most likely by no means know. That’s learn how to reduce by all of the confusion and muddle and create clear, structured, no-nonsense food plan and coaching plans tailor-made to your health targets, circumstances, and preferences.
That’s why Thinner Leaner Stronger is among the hottest ladies’s health books of all time, with over 500,000 copies bought in 13 totally different languages. It’s helped tens of hundreds of ladies of all ages and skills remodel their physique composition, health, and well being. The Thinner Leaner Stronger system of consuming, coaching, and recovering can also be supported by 367 peer-reviewed scientific research referenced at the back of the ebook.
And Thinner Leaner Stronger has been repeatedly revised through the years based mostly on the newest findings in vitamin, 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, beach-ready physique with out following bizarre, excessive, or sophisticated food plan, train, or supplementation methods. And Thinner Leaner Stronger will present you the way.
So, head over to Amazon, get your copy now, and begin your journey to a fitter, leaner, and stronger you.
Strolling Paws asks: “One of the best three books that you simply’ve learn just lately?”
I’ve been on a little bit of a book-losing streak this yr. There are a variety of books that I simply barely completed—nearly stop—however I discovered simply sufficient worth to complete. I’ve additionally stop plenty of books, significantly style fiction, as a result of I’m occupied with writing style fiction. I’ve been engaged on that as a pastime for a while now.
I began by educating myself, studying a bunch of books on writing style fiction and simply writing fiction usually. Then I processed all of my highlights and notes, constructing out a system that can permit me to use what I’m studying in these books as a result of it’s method an excessive amount of to attempt to preserve in your head. I selected to construct it out as checklists—I feel that’s the only technique to flip the knowledge into one thing you possibly can truly use if you’re writing.
Now, I’m engaged on what shall be a brief story, perhaps one thing between a brief story and a novella. The logic there being that in the event you can’t make quick tales or novellas work, you haven’t any enterprise writing novels, proper?
Anyway, I’ve stop numerous style fiction: The Identify of the Wind—boring. The Lies of Locke Lamora—boring. The Blade Itself—boring. Murderer’s Apprentice—boring. Earthsea—boring. Not solely boring, however I’m stunned at what number of best-selling fiction books—these are fantasy books, clearly, as a result of that’s a style I’ve an affinity for—are deeply flawed from a storytelling perspective. They violate some very elementary ideas of efficient storytelling.
I’ll offer you an instance: a very good story at all times has a protagonist with a really clear objective, a really clear need—one thing they’re attempting to attain. You understand very clearly whether or not they have achieved it or not. In good tales, that need turns into a burning need—one thing they’d sacrifice the whole lot for, perhaps even their life. That is perhaps figurative, relying on the kind of story.
In response to time-proven storytelling ideas, your story doesn’t even start till you’ve established that. One thing I’m so sick of are tales that begin with a protagonist who has no actual need, nothing at stake. They’re simply wandering round, stumbling into one thing which may, sooner or later, flip right into a need.
Nonetheless, after 100 pages, 150 pages, there’s no clear need—nothing they care deeply about, nothing they couldn’t simply stroll away from. That’s a easy take a look at: what occurs if the protagonist had been to simply stroll away or say, “You understand what, I don’t care about this anymore. I’m simply going to do one thing else”? If there are not any penalties, your story hasn’t even began.
Once more, I’m discovering story after story, significantly within the fantasy style, that begins this manner. Protagonists haven’t any clear need and don’t care about a lot of something. After 100 to 200 pages—and I’m giving these books loads of time, not quitting after 20 pages—the protagonist continues to be simply puttering round. At any level, they may stop, and there’d be no unfavorable penalties. That’s only a poorly designed story, interval.
That’s only one factor. I might undergo most likely ten examples of Storytelling 101 foundational ideas which are grossly violated by many of those bestselling books. I’m stunned. My assumption now’s that {many professional}, historically revealed fiction authors—individuals who make most or all of their revenue from writing fiction books—haven’t studied the craft of storytelling very deeply.
My guess is that numerous them have learn numerous fiction and, by osmosis, picked up sufficient to be adequate to get so far as they’ve, however they haven’t made a real examine of the artwork. That’s my assumption to date.
[00:24:00] Anyway, I haven’t even answered the query but. Let’s take a look at my spreadsheet of what I’ve learn this yr. The 4 Pillars of Investing—I’d suggest that if you wish to find out about investing. That was a very good ebook. Twelve In opposition to the Gods—I preferred a few of it. It was a bit too overwrought for me; the writing was a bit too frilly, however I did like a few of the concepts in that ebook.
Can’t Harm Me by David Goggins was surprisingly good to me. I didn’t suppose I used to be going to love it, however I truly fairly preferred it. I discovered it inspiring. He has a wild story. Undoubtedly a motivational ebook that can assist you cease being a sufferer, cease making excuses, and simply do the issues you understand you’ll want to do no matter how you are feeling about doing them.
I additionally learn his subsequent ebook, By no means Completed, which I additionally preferred, however not as a lot as Can’t Harm Me. There was a ebook referred to as The Artwork of Technique as a result of I needed to examine sport principle. I’ve learn some Recreation Idea 101-type stuff previously, discovered it fascinating, and needed to go a bit deeper. The Artwork of Technique by Avinash Ok. Dixit and Barry J. Nalebuff was good. I preferred that ebook.
The Psychology of Cash—I didn’t actually prefer it. I barely completed it. Not solely is it not very relevant to me and my circumstances, however I discovered plenty of the arguments within the ebook very superficial and, in some circumstances, simply utterly fallacious—not true. For instance, within the ebook, Morgan Housel says many individuals are horrible with cash as a result of they purchase issues they don’t must attempt to get recognition or admiration from folks, to sign standing. He acknowledges that as a suitable need, perhaps even a pure need, however argues that purchasing issues like a flowery automotive, for instance, is definitely not an efficient technique to get that since you may suppose you’re getting consideration from folks, however they’re truly giving consideration to your automotive and imagining themselves in it, utterly ignoring you.
Uh, no. That’s utterly fallacious. One of many best methods to get that kind of consideration from folks—and to get handled higher, to get curiosity from individuals who in any other case wouldn’t be occupied with you, together with the alternative intercourse (extra so with women and men than the reverse, however it works each methods)—is to ensure folks know you might have some huge cash. What’s the best method to ensure folks rapidly know that? It’s to drive a flowery automotive, put on a flowery watch, and so forth. Conspicuous consumption works if what you’re attempting to do is get that kind of consideration from folks, to get curiosity.
The actual drawback is feeling such as you want that focus—feeling like you’ll want to be fascinating on a regular basis, want folks to be occupied with you, to ask what you do for a dwelling, to need favors from you, to wish to be round you, perhaps even want they had been you. That’s the true drawback. After all, folks don’t wish to hear that as a result of they don’t know what to do about it. So, within the ebook, Housel simply glosses over that and says, “That’s pure; there’s nothing significantly fallacious with that. It’s simply that conspicuous consumption doesn’t actually work for that.” No, it completely does, and the true drawback is needing that focus within the first place.
Anyway, that’s simply an instance of one thing that irks me once I’m studying books. I’m wondering, on this case, if the writer even believed what he wrote or if it was simply advertising and marketing. I consider a marketer, Blair Warren, who revealed one thing referred to as The One-Sentence Persuasion. It goes like this:
“Folks will do something for individuals who encourage their desires, justify their failures, allay their fears, affirm their suspicions, and assist them throw rocks at their enemies.”
I feel there’s numerous fact in that, and The Psychology of Cash did a very good job tapping into every of these parts—encouraging desires, justifying failures, allaying fears, confirming suspicions, and throwing rocks at enemies. However on stability, The Psychology of Cash is unquestionably a internet constructive. It has good recommendation, and I’m certain it’s serving to lots of people make higher monetary selections.
So far as investing 101 books go, I a lot most popular The 4 Pillars of Investing. It doesn’t have all the emotional cope that The Psychology of Cash has. Some folks most likely ought to learn The Psychology of Cash first to get the “copium” they should make higher monetary selections. However in the event you don’t have a bunch of emotional, psychological baggage round cash and simply wish to know learn how to be a reliable investor who can get wealthy slowly and intelligently, once more, The 4 Pillars of Investing is a greater ebook.
Anyway, coming again to my 2024 studying record, I’m at present studying The Story of Philosophy by Will Durant, which I really like. At this level, I principally love something by Will Durant. I’ve learn, let’s see, 4 or 5 of his books now and have actually loved each single one. He’s one among my favourite authors, truly, interval. Actually one among my favourite writers of historical past and one among my favourite thinkers. I like the best way his thoughts works, and I like the best way he expresses his ideas as nicely.
I’m studying that, and I’m additionally studying The Martian by Andy Weir, which I’m liking. One of many causes I’m liking it’s this: web page one, what do we now have? Oh, take a look at that! We have now a protagonist with a really clear objective, a really clear need that issues quite a bit to him. The stakes are very excessive. We even have very clear forces working towards him that he’s going to have to beat. He’s clearly an underdog, and it’s a must to surprise, how is he going to do that? You work he’s most likely going to make it in the long run, however you haven’t any thought how or what it’s going to price him.
[00:31:00] All proper, let’s transfer on.
Ok lifts endlessly asks: “How lengthy ought to bulking/reducing/sustaining phases final?”
A very good rule of thumb is at the least three months of lean bulking for each month of reducing. That’s assuming you don’t must first lose numerous fats, after all. In that case, you simply reduce for so long as you’ll want to lose the fats you’ll want to lose. However if you end up alternating between lean bulking and reducing, once more, the goal is at the least three months of lean bulking for each month of reducing.
You don’t must insert upkeep phases in the event you don’t wish to, however you possibly can in the event you’d like as a result of perhaps you need a break from overeating or undereating. And naturally, you possibly can nonetheless acquire muscle and power whereas sustaining—it’s simply not going to be as efficient as it’s whereas lean bulking.
Milkman82 asks: “Does protecting my coronary heart price elevated into zone 2 whereas lifting depend for weekly cardio?”
Sure, it might, however I don’t suggest that you simply try this as a result of it’ll require shorter-than-optimal relaxation durations that can end in much less muscle and power acquire. Once we’re lifting, the main focus is gaining muscle and power. If we wish to do cardiovascular train, then we must always hop on a motorcycle, go for a run, or do devoted cardio. Attempt to not make your weightlifting into cardio except you might have a selected purpose to do this.
For instance, except you have already got sufficient muscle and power to be joyful and also you wish to work in your muscle endurance, you may deliberately use shorter relaxation durations and primarily flip your lifting right into a type of metabolic conditioning. That’s one purpose you may do it. But when it’s nearly cardio and coaching your cardiovascular system, then I’d suggest doing separate cardio. Typically, I’d suggest lifting weights to achieve or preserve muscle and power and doing cardio to coach your cardiovascular system.
Mario Hugon asks: “Suggestions on carb/calorie-efficient meals?”
Positive! So, we now have grains like rice and oats, whole-grain bread, and whole-grain pasta. We have now energy-dense fruits like bananas, grapes, and mangoes. There are additionally some energy-dense greens—or at the least denser than greens which have only a few energy and carbs—like potatoes. Potatoes are very filling, although, so that may get in the best way of lean bulking relying in your urge for food. Candy potatoes are energy-dense and scrumptious, and also you’ve received corn and peas, that are additionally straightforward to eat numerous.
There are energy-dense legumes like lentils, chickpeas, and black beans. Lastly, there are high-carb deal with meals like popcorn, rice muffins, crackers, pretzels, and sweet. However once more, sweet could be a deal with—I wouldn’t suggest getting a good portion of your day by day carbs or energy from sweet.
Mopar Johnny asks: “Favourite obliques train?”
Effectively, it’s going to be the squat, the deadlift, and the overhead press as a result of that’s actually all most individuals must get obliques they’re proud of. When you do direct indirect work, like facet bends, along with squats, deadlifts, and overhead presses, sure, you possibly can construct larger obliques. However you can too find yourself in a scenario the place you might have massive, very developed obliques that look cool if you’re actually lean however simply make you look thicker and even fatter if you’re not.
So simply pay attention to that.
Wealthy MCC 1975 asks: “Why are individuals who do CrossFit jacked? They do extra quantity and cardio than you’d prescribe.”
Effectively, bear in mind there’s usually a variety bias in play if you’re individuals who do CrossFit. Usually, these are individuals who had been already jacked earlier than CrossFit after which used it to remain jacked.
In some circumstances, what you don’t know is that, along with CrossFit exercises, they go to a standard health club and raise weights for a few hours per week as nicely. When you’re referring to elite CrossFitters or different hybrid athletes usually, there’s additionally medication. Let’s not overlook that.
Robert Malstrom asks: “What’s higher for muscle development: 6 to eight reps or 10 to fifteen reps?”
Theoretically, neither. Six to eight reps could be simply as efficient as 10 to fifteen reps and vice versa, in the event you’re pushing near failure on the correct workout routines with the correct type and so forth. Nonetheless, virtually talking, I might say 6 to eight reps are higher for gaining power than 10 to fifteen reps. As you turn into an intermediate weightlifter, it turns into extra necessary to proceed gaining power to attain progressive overload.
No matter the way you’re establishing your rep ranges, you wish to ensure you’re doing at the least some heavier weightlifting—one thing between 4 and eight reps per set. That’s simpler for gaining power than doing 10 to fifteen reps per set. However there’s additionally the enjoyability issue. Most individuals would say that doing 6 to eight reps, perhaps as much as 10 reps, taken near failure on most workout routines is extra pleasant than doing 10 to fifteen reps. Why? As a result of 10 to fifteen reps simply hurts extra.
It additionally takes extra time. For what it’s value, a set of 12 or 15 reps takes about twice so long as a set of 6 or 7 reps. That’s very true on compound workout routines. Go do a set of any kind of squat—whether or not it’s barbell or machine—for six to eight reps and push near failure. Not all the best way to failure, however your ultimate rep must be tough, slower than the primary rep, and perhaps you might do, let’s say, 2 extra max, perhaps 3 in the event you completely needed to.
Now, within the subsequent set, alter the burden and try this for 15 reps. Once more, by the fifteenth rep, your legs are on fireplace. That rep is considerably slower than your first and even your fifth. See which one you want extra. Now, apply that to a bunch of different workout routines each week endlessly.
[00:38:00] Roby 11 asks: “What have you ever seen work the very best for somebody to bulk whereas staying lean?”
One factor that may work fairly nicely is 5 days of a average calorie surplus—let’s say a 5 to 10 p.c surplus—adopted by two days of a average deficit, one thing like 20 to 25 p.c. That is additionally referred to as calorie biking.
After all, it requires extra administration than many individuals wish to have interaction in since you principally must observe a meal plan or monitor your energy and macros nearer than most individuals wish to—seven days every week. However in the event you’re prepared to do this, it may work fairly nicely for gaining extra muscle and power than you’d by simply consuming at upkeep. Upkeep, by the best way, actually means you’re both a bit bit over or a bit bit below. We’re by no means consuming the precise quantity of energy we’re burning, after all.
When you like being lean-ish, you’re going to are inclined to under-eat relatively than overeat. Upkeep for lots of people, sadly, tends to appear like three, 4, 5 days of a slight deficit, adopted by—nicely, not essentially adopted by—however over the course of every week, the vast majority of the times are in a slight deficit. The remaining days are sufficient of a surplus to keep up physique composition over time. That’s not very best from a muscle-building perspective.
With this calorie biking method, you’re deliberately in a surplus 5 days out of the week, and then you definitely’re utilizing the following two days to lose some, most, or perhaps even all the fats you gained within the 5 days of the excess. That may be simpler over time for gaining muscle and power than simply attempting to eat at upkeep energy.
That stated, it’s inferior to having all days in a average surplus. It’s arduous to say how inferior, however if you wish to acquire muscle and power as rapidly as doable—particularly in the event you’re an intermediate or superior weightlifter—simply sustaining that regular calorie surplus is essential, assuming you’re pure.
Sam Huffler 23 asks: “Is there any purpose Legion isn’t bought in shops? Or at the least, I’ve by no means discovered it.”
Yeah, we’re launching with Vitamin Shoppe lastly at first of subsequent yr, 2025. I’m unsure when that is going up, so perhaps I needs to be saying “this yr,” however in 2025 Q1, we’re rolling out with Vitamin Shoppe. We’re going to be pursuing another alternatives as nicely. By the start of 2026, we’re planning to go a lot wider than Vitamin Shoppe and a handful of different doable grocery shops and unbiased chains.
The rationale I’ve waited this lengthy is that we targeted on e-commerce, and we’ve accomplished very nicely in e-commerce. However ready this lengthy was most likely a mistake. Usually, the playbook seems to be like this: you begin your model—no matter firm, actually, if it’s a CPG (client packaged items) product, you begin on-line. You utilize e-commerce to show that you’ve product-market match and a price proposition that may scale a enterprise.
Usually, that appears like perhaps $5 million in annual income. As soon as you possibly can present that you simply’ve bought $5 million value of stuff within the earlier 12 months, you will get retailers . At that time, you usually go into retail. Many CPG manufacturers that try this find yourself focusing extra on their retail enterprise and counting on retail for many of their income as an alternative of e-commerce.
Within the case of Legion, we’ve gotten fairly far contemplating the circumstances in e-commerce. We’ll do about $45 million in gross sales this yr—I’m recording this in 2024, however I feel it’s going up in 2025. So, final yr, we did about $45 million. In 2025, we’re forecasting important development—at the least 25 to 30 p.c, perhaps as excessive as 40 p.c. We haven’t finalized the forecast but, however that’s what it’s wanting like. That’s as a result of we’re rolling out new channels, merchandise, flavors, and advertising and marketing initiatives.
A few of these advertising and marketing initiatives—significantly with paid acquisition—ought to have been accomplished a very long time in the past. Ready this lengthy to enter retail was most likely a mistake, however at this level, it’s additionally a possibility. The model ought to most likely be doing $40 to $50 million in retail alone, and that’s most likely three to 5 years of sensible work. It’s simple—it’s not straightforward, however all the weather are there on our finish when it comes to model fairness, product-market match, and the worth proposition. There’s no purpose why it may’t occur like that; it simply must be executed on. Meaning we want the correct folks and the correct technique, in order that’s going to be a high precedence for development over the following few years.
Worldwide distribution can also be an space the place we’re simply getting began. There’s numerous demand, and it’s one thing we must always’ve pursued extra aggressively some time in the past. However right here we’re.
Sienna Gianelli asks: “ convert kayaking into your step depend?”
I might depend that towards bodily exercise relatively than steps as a result of shifting your decrease physique is necessary for sustaining hip and again operate and well being. In some methods, strolling actually is medication.
Sterling Leck asks: “No TRT in any respect in any way? How the hell do you appear like that at 40 pure?”
No, no TRT. I truly just lately received blood work accomplished. My complete testosterone was 714, and my free testosterone was 9.2, which isn’t nice. My SHBG (intercourse hormone-binding globulin) was 50 or 51, if I bear in mind appropriately. I simply received blood work accomplished once more as a result of I’m doing a sleep program referred to as Absolute Relaxation, run by Dr. Andy Galpin, and that entails blood work. I’m curious to see if my SHBG continues to be excessive—I haven’t seen the outcomes but.
Between the 2 exams, I elevated my carb consumption. After I checked out my blood outcomes, I noticed excessive SHBG, low fasting insulin—not problematically low, however simply low—and low blood sugar. Once more, not problematically low, however low. I checked out my carb consumption on the time, and it was between 200 and 250 grams per day. For somebody who’s pretty bodily lively and trains reasonably arduous, that’s type of a low-carb food plan. You’d anticipate to see excessive SHBG, low insulin, and low blood glucose on a low-carb food plan.
A easy repair in that particular scenario could be simply consuming extra carbs. So, that’s what I’ve accomplished. I’ve added 40 to 50 grams of carbs to my meal plan. I’ll be curious to see if it had any impact on this new blood work.
[00:45:00] However anyway, regardless, no TRT. Excessive-ish complete testosterone for my age, regular free testosterone due to the SHBG. In any other case, that may most likely be high-ish too. I simply apply what I preach: correct vitamin, train, sleep, no alcohol, and dietary supplements. After all, dietary supplements are the least necessary, however I do take principally all of my dietary supplements. One of many causes I began Legion was simply to scratch my very own itch and make the issues that I need.
There are not any secrets and techniques—solely the work. Particularly the work you least wish to do.
We’ll conclude at the moment’s episode shortly, however first, I must let you know about my one-on-one teaching program, which is perhaps for you in the event you really feel like it doesn’t matter what you do to eat higher, irrespective of how a lot you’re employed out, it doesn’t matter what dietary supplements you are taking, nothing appears to work.
I do know what that’s like—I’ve been there. It may be very irritating. It will probably even make you are feeling a bit loopy. You attempt to attempt to strive, and when these issues don’t work, you strive one thing else. You soar onto the brand new food plan or the brand new exercise plan. Then, if you give your all to the latest factor and it doesn’t work, you are feeling like giving up. Or perhaps you muster the desire to maintain the cycle going, however both method, you stay caught.
That is how folks can go to the health club for years, eat nicely—at the least nicely sufficient—take good dietary supplements, and nonetheless look roughly the identical as after they began. Right this moment, I’m going to provide the answer. I’m going to indicate you learn how to get unstuck and eventually out of that vicious cycle as soon as and for all.
It begins with this: the most important factor I see with the folks we assistance is they’re usually lacking only one essential piece of the puzzle. And I wager it’s the identical with you. You’re most likely doing numerous issues proper. Nonetheless, there’s most likely one thing you’re not doing proper that’s supplying you with many of the grief.
For instance, perhaps it’s your energy or macros. Perhaps it’s your train choice. Perhaps it’s your meals selections. Perhaps you’re not progressively overloading your muscle mass. No matter it’s, right here’s what’s necessary: when you determine what that one factor you’re lacking is—as soon as you work it out—that’s when the whole lot lastly clicks. That’s if you begin making critical progress.
That is precisely what my teaching crew has accomplished for over 3,000 women and men of all ages and skills. For instance, they did it for Sarah, one among our purchasers who misplaced 21 kilos and 6 and a half inches off her waist in simply 90 days. In her phrases, quote, “I’m in the very best bodily look of my life at age 45, and I’ve extra power and confidence. I really feel like I’ve discovered the key to success.”
We additionally did the identical factor for one more shopper, Andy, who reduce 11 kilos of physique fats and over 4 inches from his waist whereas gaining over 50 kilos on his key lifts. He did these issues in simply 90 days.
In 90 days, we helped one other shopper, Jen, slash 4 inches from her waist, add 30 kilos to her squat, and reduce nearly 15 kilos of physique fats—all whereas consuming meals she beloved. In her phrases, quote, “Hardly ever feeling hungry.”
I might go on like that actually for hours. However in nearly each success story, initially, we helped our purchasers determine that one factor that made all of the distinction for them. It’s type of like typing in a password to log into your laptop. You might have all of the letters, numbers, and symbols appropriate aside from one, and also you wouldn’t have the ability to log in. However as quickly as you get that final character proper, voilà, you’re in enterprise.
If I’ve realized something from the hundreds of success tales we’ve racked up through the years, it’s this: you, too, are most likely only one main shift, one necessary perception, or one highly effective new conduct away from straightforward avenue—or at the least what looks like straightforward avenue in comparison with the road you’ve been caught on.
If you would like some assist determining what that one factor is—the factor that’s lacking for you—then my one-on-one teaching service is perhaps for you. And, after all, it might be a few issues; it doesn’t have to simply be one. And we don’t cost further for that both.
: If you wish to see if my teaching service is best for you, go to buylegion.com/teaching and schedule your free session name. My crew will find out about you, your targets, your life-style, and collectively, you possibly can decide if this system is best for you.
By the best way, there are folks we communicate with who aren’t a very good match for this system—that does occur. However we nearly at all times produce other consultants or sources to refer them to. Then, if this system is sensible to you, you join, present up daily, do the work, and we assure your outcomes—otherwise you get your a reimbursement.
[00:51:00] So once more, in the event you’re nonetheless listening to this and even remotely occupied with what I’ve stated, don’t put this off for later after which overlook. Take step one now. Schedule your free session name over at buylegion.com/teaching
Effectively, I hope you preferred this episode. I hope you discovered it useful. When you did, subscribe to the present. It makes certain you don’t miss new episodes, and it helps me as a result of it will increase the present’s rankings, which, after all, makes it a bit simpler to be discovered by different individuals who might prefer it simply as a lot as you.
When you didn’t like one thing about this episode or the present usually—or when you have concepts, recommendations, or suggestions—shoot me an e-mail: [email protected] Let me know what I might do higher or simply share your ideas about what you’d prefer to see me do sooner or later. I learn the whole lot myself. I’m at all times in search of new concepts and constructive suggestions.
Thanks once more for listening to this episode, and I hope to listen to from you quickly.
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