Good day, hey, and welcome to Muscle For Life. I’m your host, Mike Matthews, and in the present day is a Q&A—Q&A quantity 70 that I’ve recorded. And per regular, I’m going to be answering questions that individuals have requested me over on Instagram. If you wish to ask me questions, you’ve acquired 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 realize, 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 one million occasions already. I reply them briefly there on Instagram after which carry every little thing over right here to the podcast, the place I can reply the questions in additional element.
So in the present day, I reply questions associated to the behind-the-neck press: is {that a} needed train? Whether or not I drink alcohol, my high three suggestions for problem-solving, if you’re lacking out on any advantages by doing the entice bar [00:01:00] deadlift versus the traditional deadlift or the sumo deadlift, the three finest books I’ve learn lately, and the way lengthy you must lean bulk for earlier than you narrow—how you must plan out your lean bulks and your cuts to get the most effective outcomes—and extra.
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[00:04:00] Clebs asks: “Is behind-the-neck press a needed 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 accurately, 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 harm, significantly as you get stronger and have to make use of heavier weights to provide a enough coaching stimulus to make the train worthwhile. Certain, you are able to do a bunch of warm-up units, I assume, however if you wish to do onerous working units that may truly produce muscle development, it’s a must to practice onerous, 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 masses and go away a number of reps within the tank in each set.
So then, they progress extra slowly, they usually progress in smaller quantities on the train. That, after all, limits your potential to realize muscle and power. On stability, I believe it’s affordable to treat the behind-the-neck press as a viable train, however given its shortcomings, I’d moderately use a typical press—so, in entrance moderately than behind—to maximally and safely overload my shoulders, my entrance delts particularly. I rely totally on efficient isolation workout routines like a lateral increase, a rear increase, or a rear-delt row to coach my aspect and rear delts. I don’t do the behind-the-neck press.
Okay, OwlCitiesFerrara asks: “You natty?”
Sure, and I’ll take a bit of 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 acquired into consuming alcohol, and I figured it’s not a behavior value taking on. 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 sort of lightheaded for possibly quarter-hour, after which I felt nothing. So yeah, that was cool.
LLeon22 asks: “My lady 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 will help quite a bit if she will be able to do it.
Two, utilizing mild to assist regulate circadian rhythm. Meaning vivid lights if you’re awake, darkness whilst you’re sleeping, and darkness beginning at the very least an hour or so earlier than mattress. There’s additionally a tool I got here throughout lately which may be useful in such a scenario and likewise useful with touring. It’s known as the Re-Timer, and it’s a intelligent and handy, very transportable little machine 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 have been revealed with this machine, so there’s analysis to assist its efficacy.
Anyway, getting again to the ideas: the third tip for somebody who’s working nights and has thyroid points is utilizing melatonin—simply a typical 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 suggestions for problem-solving on the whole?”
Nicely, other than the fundamentals like growing important considering, growing metacognitive abilities—so planning, monitoring, evaluating your personal cognition, and so forth—and understanding the scientific technique, I’ve a number of particular suggestions.
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’re going to discover it. Then, you’re going to face it.
Which brings me to my second level: accepting that typically the answer is within the place that we least wish to look. Typically it’s the factor that we don’t wish to face probably the most. We are able to typically 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 should always simply look there first, and possibly the answer is staring us proper within the face.
To make use of a easy instance in health, have a look at weight reduction, proper? How many individuals are fighting weight reduction and don’t wish to have a look at energy? After all, they don’t wish to have a look at how a lot meals they’re consuming. They’re keen to look in so many different locations—they’re keen to contemplate so many different absurd propositions—simply to keep away from going through the easy undeniable fact that they eat an excessive amount of meals. They simply must eat much less meals.
My spouse is German, and he or she has instructed me that in Germany, in German tradition, there’s a meme, I assume you could possibly 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 some weight? 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 suggestions: quantity three is knowing that typically the best answer, the most effective answer, can be the least emotionally satisfying, the least emotionally palatable. And as a corollary to that, typically probably the most emotionally satisfying—at the very least in that second—probably the most emotionally palatable answer is definitely a extremely dangerous selection.
Typically we simply must pressure 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, indignant—no matter—however we all know are proper as a result of they’re supported by sound reasoning, details, and logic. However typically, we really feel quite a bit higher after making that troublesome choice 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 gymnasium to start out a exercise that you simply actually didn’t wish to do? You figured you’d give it 10 minutes, and should you nonetheless felt the identical manner after 10 minutes, you’d simply go away. You’re doing it one rep at a time, one set at a time. After which, after 10 minutes, you begin to take pleasure in your self, and by the top of the exercise, you’re feeling nice. You’re so comfortable that you simply didn’t skip the exercise.
Many individuals say their finest exercises typically began that manner. Their finest exercises are sometimes not those the place they got here into the gymnasium filled with vitality and motivation and crushed their exercise. No, their finest exercises—those that stand out probably the most of their thoughts—have been those that began terribly, the place they barely made it into the gymnasium to do. They nearly drove again house, then pressured themselves to start out the primary set. And by the top, they felt completely revived.
In the event you’ve spent sufficient time within the gymnasium, I’m positive you’ve had that have greater than as soon as. It really works the identical manner in different arenas of life and different endeavors. Typically, we simply must pressure ourselves to do what we all know ought to be achieved, to do the best factor—in response to fact, details, logic, and so forth—no matter how we really feel. After which afterward, we really feel nice.
iMegaBeast asks: “Will we miss out on any advantages by doing entice bar deadlift over sumo or standard?”
Nothing significant, no. The entice bar deadlift is a superb train, regardless of what some individuals would have you ever imagine. What we’re principally speaking about are ability and power particular to these workout routines. So, should you do quite a lot of entice bar deadlifting, it isn’t going to translate over in addition to you would possibly assume to a traditional or sumo deadlift. You’ll must work on these workout routines to construct up the technical ability to have the ability to totally categorical the power you’ve constructed on, let’s say, the entice bar deadlift.
The reverse might be not as true, at the very least not as true in my expertise. That means, should you do quite a lot of standard or sumo deadlifting, then go over to the entice bar, you’ll doubtless have the ability to categorical nearly all of your power on that train as a result of it’s much less technically demanding.
One thing I’ve achieved for a very long time is alternate between the traditional and the entice bar deadlift. I don’t like sumo; it doesn’t really feel good to me, so I simply don’t have a cause to do it. For a very long time, I’ve alternated between standard and entice bar deadlifting, principally to present my joints a little bit of a break. The entice bar deadlift is simpler in your again, for instance. You may as well load it up a bit of bit heavier than the traditional deadlift.
Jacob Callahan asks: “Ideas on the Trump conviction?”
This was requested again in November, I believe—it was earlier than the election, only for some context. However my ideas on the time have been that it gave the impression to be high-risk sensible politics that was more likely to fail. That’s what I used to be saying on the time. I didn’t assume it was going to do a lot of something however enhance Trump’s fundraising and polling, which is finally what occurred.
The explanation for that’s it was simply too contrived. I didn’t actually perceive the technique from the Democrats past possibly desperation. If I have been Trump again then, I might’ve been begging for a jail sentence that may have been efficiently appealed to the Supreme Courtroom. 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 attraction it to the Supreme Courtroom, assured it could 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 issues 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. In actual fact, let me converse 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 known as Thinner Leaner Stronger. Whereas it can’t provide you with a toned Hollywood-babe physique in 30 days and isn’t filled with weight loss program 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’s going to demystify muscle constructing and fats loss, exhibiting you precisely methods to get a lean, robust, and match physique with out spending hours within the gymnasium each day or giving up your favourite meals like hamburgers, pizza, and even ice cream.
The kicker? You’ll see seen ends in the mirror and within the gymnasium 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 practically as difficult 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 ought to be eaten extra ceaselessly than others, however that’s about it.
You additionally don’t must grind via hours of punishing exercises each week—sweating buckets, getting actually sore, or coaching till you’re bone drained. These issues are fully overrated for gaining muscle and power.
[00:18:00] You additionally don’t must slog away on the treadmill. In actual fact, you don’t must do any cardio in any respect to eliminate stomach, hip, and thigh fats. Cardio will help, 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 hold girls weak, obese, and confused.
In my ebook Thinner Leaner Stronger, you’ll be taught one thing that almost all of these girls, sadly, will most likely by no means know. That’s methods to lower via all of the confusion and muddle and create clear, structured, no-nonsense weight loss program and coaching plans tailor-made to your health objectives, circumstances, and preferences.
That’s why Thinner Leaner Stronger is without doubt one of the hottest girls’s health books of all time, with over 500,000 copies bought in 13 completely different languages. It’s helped tens of 1000’s of girls of all ages and talents 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 referenced behind the ebook.
And Thinner Leaner Stronger has been repeatedly revised through the years primarily based on the most recent findings in vitamin, train, and supplementation analysis, with the most recent 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 difficult weight loss program, 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: “The most effective three books that you simply’ve learn lately?”
I’ve been on a little bit of a book-losing streak this 12 months. 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 numerous books, significantly style fiction, as a result of I’m inquisitive about writing style fiction. I’ve been engaged on that as a interest for a while now.
I began by educating myself, studying a bunch of books on writing style fiction and simply writing fiction on the whole. 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 manner an excessive amount of to attempt to hold in your head. I selected to construct it out as checklists—I believe that’s the best strategy to flip the knowledge into one thing you’ll be able to truly use if you’re writing.
Now, I’m engaged on what will probably be a brief story, possibly one thing between a brief story and a novella. The logic there being that should you can’t make quick tales or novellas work, you haven’t any enterprise writing novels, proper?
Anyway, I’ve stop quite a lot of style fiction: The Title 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 basic ideas of efficient storytelling.
I’ll provide you with an instance: a great story all the time has a protagonist with a really clear purpose, a really clear want—one thing they’re attempting to realize. You already know very clearly whether or not they have achieved it or not. In good tales, that want turns into a burning want—one thing they’d sacrifice every little thing for, possibly even their life. That may be 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 want, nothing at stake. They’re simply wandering round, stumbling into one thing which may, sooner or later, flip right into a want.
Nonetheless, after 100 pages, 150 pages, there’s no clear want—nothing they care deeply about, nothing they couldn’t simply stroll away from. That’s a easy check: what occurs if the protagonist have been to simply stroll away or say, “You already know 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 want 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 unfavourable penalties. That’s only a poorly designed story, interval.
That’s only one factor. I may 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 could be 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 quite a lot of them have learn quite a lot of fiction and, via osmosis, picked up sufficient to be adequate to get so far as they’ve, however they haven’t made a real research of the artwork. That’s my assumption up to now.
[00:24:00] Anyway, I haven’t even answered the query but. Let’s have a look at my spreadsheet of what I’ve learn this 12 months. The 4 Pillars of Investing—I’d advocate that if you wish to study investing. That was a great ebook. Twelve Towards 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 among the concepts in that ebook.
Can’t Harm Me by David Goggins was surprisingly good to me. I didn’t assume I used to be going to love it, however I truly fairly preferred it. I discovered it inspiring. He has a wild story. Positively a motivational ebook that can assist you cease being a sufferer, cease making excuses, and simply do the issues you realize it’s essential do no matter how you’re 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 known as The Artwork of Technique as a result of I needed to examine sport concept. I’ve learn some Sport Idea 101-type stuff prior to now, discovered it fascinating, and needed to go a bit of 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 numerous the arguments within the ebook very superficial and, in some instances, simply fully flawed—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 individuals, to sign standing. He acknowledges that as an appropriate want, possibly even a pure want, however argues that purchasing issues like a elaborate automobile, for instance, is definitely not an efficient strategy to get that since you would possibly assume you’re getting consideration from individuals, however they’re truly giving consideration to your automobile and imagining themselves in it, fully ignoring you.
Uh, no. That’s fully flawed. One of many best methods to get that kind of consideration from individuals—and to get handled higher, to get curiosity from individuals who in any other case wouldn’t be inquisitive about you, together with the other intercourse (extra so with women and men than the reverse, however it works each methods)—is to ensure individuals know you’ve some huge cash. What’s the best manner to ensure individuals shortly know that? It’s to drive a elaborate automobile, put on a elaborate watch, and so on. Conspicuous consumption works if what you’re attempting to do is get that kind of consideration from individuals, to get curiosity.
The true drawback is feeling such as you want that focus—feeling like it’s essential be fascinating on a regular basis, want individuals to be inquisitive about you, to ask what you do for a residing, to need favors from you, to wish to be round you, possibly even want they have been you. That’s the actual drawback. After all, individuals 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 flawed with that. It’s simply that conspicuous consumption doesn’t actually work for that.” No, it completely does, and the actual 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 known as The One-Sentence Persuasion. It goes like this:
“Individuals will do something for many who encourage their goals, justify their failures, allay their fears, affirm their suspicions, and assist them throw rocks at their enemies.”
I believe there’s quite a lot of fact in that, and The Psychology of Cash did a great job tapping into every of these components—encouraging goals, 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 positive 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 individuals most likely ought to learn The Psychology of Cash first to get the “copium” they should make higher monetary selections. However should you don’t have a bunch of emotional, psychological baggage round cash and simply wish to know methods 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 the moment studying The Story of Philosophy by Will Durant, which I like. At this level, I mainly 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 certainly one of my favourite authors, truly, interval. Actually certainly one of my favourite writers of historical past and certainly one of my favourite thinkers. I like the way in which his thoughts works, and I like the way in which he expresses his ideas as effectively.
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, have a look at that! We now have a protagonist with a really clear purpose, a really clear want that issues quite a bit to him. The stakes are very excessive. We even have very clear forces working in opposition to 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 ultimately, however you haven’t any concept how or what it’s going to price him.
[00:31:00] All proper, let’s transfer on.
Ok lifts ceaselessly asks: “How lengthy ought to bulking/reducing/sustaining phases final?”
An excellent rule of thumb is at the very least three months of lean bulking for each month of reducing. That’s assuming you don’t must first lose quite a lot of fats, after all. In that case, you simply lower for so long as it’s essential lose the fats it’s essential lose. However when you’re alternating between lean bulking and reducing, once more, the goal is at the very least three months of lean bulking for each month of reducing.
You don’t must insert upkeep phases should you don’t wish to, however you’ll be able to should you’d like as a result of possibly you need a break from overeating or undereating. And naturally, you’ll be able to 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 retaining my coronary heart price elevated into zone 2 whereas lifting depend for weekly cardio?”
Sure, it could, however I don’t advocate that you simply do this as a result of it’ll require shorter-than-optimal relaxation intervals 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 should always hop on a motorcycle, go for a run, or do devoted cardio. Attempt to not make your weightlifting into cardio until you’ve a particular cause to do this.
For instance, until you have already got sufficient muscle and power to be comfortable and also you wish to work in your muscle endurance, you would possibly deliberately use shorter relaxation intervals and primarily flip your lifting right into a sort of metabolic conditioning. That’s one cause you would possibly do it. But when it’s nearly cardio and coaching your cardiovascular system, then I’d advocate doing separate cardio. Typically, I’d advocate lifting weights to realize or keep muscle and power and doing cardio to coach your cardiovascular system.
Mario Hugon asks: “Suggestions on carb/calorie-efficient meals?”
Certain! So, we now have grains like rice and oats, whole-grain bread, and whole-grain pasta. We now have energy-dense fruits like bananas, grapes, and mangoes. There are additionally some energy-dense greens—or at the very 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 way in which of lean bulking relying in your urge for food. Candy potatoes are energy-dense and scrumptious, and also you’ve acquired corn and peas, that are additionally straightforward to eat quite a lot of.
There are energy-dense legumes like lentils, chickpeas, and black beans. Lastly, there are high-carb deal with meals like popcorn, rice desserts, crackers, pretzels, and sweet. However once more, sweet could be a deal with—I wouldn’t advocate getting a good portion of your each day carbs or energy from sweet.
Mopar Johnny asks: “Favourite obliques train?”
Nicely, 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. In the event you do direct indirect work, like aspect bends, along with squats, deadlifts, and overhead presses, sure, you’ll be able to construct larger obliques. However you can too find yourself in a scenario the place you’ve giant, 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’ll prescribe.”
Nicely, take into account there’s typically a range bias in play if you’re taking a look at individuals who do CrossFit. Typically, these are individuals who have been already jacked earlier than CrossFit after which used it to remain jacked.
In some instances, what you don’t know is that, along with CrossFit exercises, they go to a conventional gymnasium and carry weights for a few hours per week as effectively. In the event you’re referring to elite CrossFitters or different hybrid athletes on the whole, there’s additionally medication. Let’s not neglect 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 will be simply as efficient as 10 to fifteen reps and vice versa, should you’re pushing near failure on the best workout routines with the best kind 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 vital to proceed gaining power to realize progressive overload.
No matter the way you’re organising your rep ranges, you wish to ensure you’re doing at the very 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, possibly as much as 10 reps, taken near failure on most workout routines is extra pleasing 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 way in which to failure, however your last rep must be troublesome, slower than the primary rep, and possibly you could possibly do, let’s say, 2 extra max, possibly 3 should you completely needed to.
Now, within the subsequent set, alter the burden and do this for 15 reps. Once more, by the fifteenth rep, your legs are on hearth. 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 ceaselessly.
[00:38:00] Roby 11 asks: “What have you ever seen work the most effective for somebody to bulk whereas staying lean?”
One factor that may work fairly effectively is 5 days of a reasonable calorie surplus—let’s say a 5 to 10 p.c surplus—adopted by two days of a reasonable deficit, one thing like 20 to 25 p.c. That is additionally known as calorie biking.
After all, it requires extra administration than many individuals wish to interact in since you mainly must observe a meal plan or observe your energy and macros nearer than most individuals wish to—seven days every week. However should you’re keen to do this, it might work fairly effectively for gaining extra muscle and power than you’ll by simply consuming at upkeep. Upkeep, by the way in which, actually means you’re both a bit of bit over or a bit of bit below. We’re by no means consuming the precise quantity of energy we’re burning, after all.
In the event you like being lean-ish, you’re going to are inclined to under-eat moderately than overeat. Upkeep for lots of people, sadly, tends to appear to be three, 4, 5 days of a slight deficit, adopted by—effectively, not essentially adopted by—however over the course of every week, nearly all 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 possibly 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 reasonable surplus. It’s onerous to say how inferior, however if you wish to acquire muscle and power as shortly as doable—particularly should you’re an intermediate or superior weightlifter—simply sustaining that regular calorie surplus is vital, assuming you’re pure.
Sam Huffler 23 asks: “Is there any cause Legion isn’t bought in shops? Or at the very least, I’ve by no means discovered it.”
Yeah, we’re launching with Vitamin Shoppe lastly initially of subsequent 12 months, 2025. I’m unsure when that is going up, so possibly I ought to be saying “this 12 months,” however in 2025 Q1, we’re rolling out with Vitamin Shoppe. We’re going to be pursuing another alternatives as effectively. 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 explanation I’ve waited this lengthy is that we targeted on e-commerce, and we’ve achieved very effectively 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 employ e-commerce to show that you’ve got product-market match and a worth proposition that may scale a enterprise.
Usually, that appears like possibly $5 million in annual income. As soon as you’ll be able to 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 do 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 12 months—I’m recording this in 2024, however I believe it’s going up in 2025. So, final 12 months, we did about $45 million. In 2025, we’re forecasting vital development—at the very least 25 to 30 p.c, possibly as excessive as 40 p.c. We haven’t finalized the forecast but, however that’s what it’s trying 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 achieved 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 good work. It’s simple—it’s not straightforward, however all the weather are there on our finish by way of model fairness, product-market match, and the worth proposition. There’s no cause why it might’t occur like that; it simply must be executed on. Meaning we want the best individuals and the best technique, in order that’s going to be a high precedence for development over the following few years.
Worldwide distribution can be an space the place we’re simply getting began. There’s quite a lot of demand, and it’s one thing we should always’ve pursued extra aggressively some time in the past. However right here we’re.
Sienna Gianelli asks: “How you can convert kayaking into your step depend?”
I might depend that towards bodily exercise moderately than steps as a result of shifting your decrease physique is vital for sustaining hip and again perform and well being. In some methods, strolling actually is drugs.
Sterling Leck asks: “No TRT in any respect in anyway? How the hell do you appear to be that at 40 pure?”
No, no TRT. I truly lately acquired blood work achieved. My whole 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 keep in mind accurately. I simply acquired blood work achieved once more as a result of I’m doing a sleep program known as Absolute Relaxation, run by Dr. Andy Galpin, and that includes blood work. I’m curious to see if my SHBG continues to be excessive—I haven’t seen the outcomes but.
Between the 2 checks, 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 energetic and trains reasonably onerous, that’s sort of a low-carb weight loss program. You’d anticipate to see excessive SHBG, low insulin, and low blood glucose on a low-carb weight loss program.
A easy repair in that particular scenario will be simply consuming extra carbs. So, that’s what I’ve achieved. 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 whole 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 follow what I preach: correct vitamin, train, sleep, no alcohol, and dietary supplements. After all, dietary supplements are the least vital, however I do take mainly 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 would like.
There are not any secrets and techniques—solely the work. Particularly the work you least wish to do.
We’ll conclude in the present day’s episode shortly, however first, I must let you know about my one-on-one teaching program, which may be for you should 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’re feeling a bit of 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 weight loss program or the brand new exercise plan. Then, if you give your all to the most recent factor and it doesn’t work, you’re feeling like giving up. Or possibly you muster the need to maintain the cycle going, however both manner, you stay caught.
That is how individuals can go to the gymnasium for years, eat effectively—at the very least effectively sufficient—take good dietary supplements, and nonetheless look roughly the identical as once they began. At present, I’m going to provide the answer. I’m going to point out you methods to get unstuck and at last out of that vicious cycle as soon as and for all.
It begins with this: the largest factor I see with the individuals we assistance is they’re typically lacking only one essential piece of the puzzle. And I guess it’s the identical with you. You’re most likely doing quite a lot of issues proper. Nonetheless, there’s most likely one thing you’re not doing proper that’s supplying you with a lot of the grief.
For instance, possibly 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 tissues. No matter it’s, right here’s what’s vital: when you establish what that one factor you’re lacking is—as soon as you work it out—that’s when every little thing lastly clicks. That’s if you begin making critical progress.
That is precisely what my teaching staff has achieved for over 3,000 women and men of all ages and talents. For instance, they did it for Sarah, certainly one of our shoppers 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 most effective bodily look of my life at age 45, and I’ve extra vitality and confidence. I really feel like I’ve discovered the key to success.”
We additionally did the identical factor for an additional consumer, Andy, who lower 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 consumer, Jen, slash 4 inches from her waist, add 30 kilos to her squat, and lower nearly 15 kilos of physique fats—all whereas consuming meals she liked. In her phrases, quote, “Hardly ever feeling hungry.”
I may go on like that actually for hours. However in nearly each success story, at the start, we helped our shoppers work out that one factor that made all of the distinction for them. It’s sort of like typing in a password to log into your pc. You can have all of the letters, numbers, and symbols right apart 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 1000’s of success tales we’ve racked up through the years, it’s this: you, too, are most likely only one main shift, one vital perception, or one highly effective new habits away from straightforward avenue—or at the very least what looks like straightforward avenue in comparison with the road you’ve been caught on.
If you’d like some assist determining what that one factor is—the factor that’s lacking for you—then my one-on-one teaching service may be for you. And, after all, it may very well be a few issues; it doesn’t have to simply be one. And we don’t cost additional 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 staff will study you, your objectives, your way of life, and collectively, you’ll be able to decide if this system is best for you.
By the way in which, there are individuals we converse with who aren’t a great match for this system—that does occur. However we nearly all the time produce other specialists or sources to refer them to. Then, if this system is sensible to you, you join, present up each day, do the work, and we assure your outcomes—otherwise you get your a refund.
[00:51:00] So once more, should you’re nonetheless listening to this and even remotely inquisitive about what I’ve stated, don’t put this off for later after which neglect. Take step one now. Schedule your free session name over at buylegion.com/teaching
Nicely, I hope you preferred this episode. I hope you discovered it useful. In the event you did, subscribe to the present. It makes positive 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 of simpler to be discovered by different individuals who could prefer it simply as a lot as you.
In the event you didn’t like one thing about this episode or the present on the whole—or if in case you have concepts, solutions, or suggestions—shoot me an electronic mail: [email protected] Let me know what I may do higher or simply share your ideas about what you’d prefer to see me do sooner or later. I learn every little thing myself. I’m all the time on the lookout for 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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