Hiya, hi there, and welcome to Muscle For Life. I’m your host, Mike Matthews, and at present 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 obtained to comply with me on Instagram at Muscle For Life Health, after which you need to watch my tales.
And each couple of weeks or so, I put up a narrative. I ask for questions—you recognize, the little query sticker—after which I get a bunch of questions, undergo them, and select those which might be topical or fascinating or ones I simply haven’t answered 1,000,000 instances 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 at present, I reply questions associated to the behind-the-neck press: is {that a} needed train? Whether or not I drink alcohol, my prime 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 standard deadlift or the sumo deadlift, the three greatest books I’ve learn lately, and the way lengthy you need to lean bulk for earlier than you chop—how you need to 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 a clumsy 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, notably as you get stronger and have to make use of heavier weights to supply a ample coaching stimulus to make the train worthwhile. Certain, you are able to do a bunch of warm-up units, I suppose, however if you wish to do arduous working units that may really produce muscle development, you need to practice arduous, use heavier weight, and push near failure. Sadly, many individuals do precisely what you don’t need to do to compensate for the disadvantages of this train: they use a lot lighter masses 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 potential to achieve muscle and energy. On steadiness, I feel it’s affordable to treat the behind-the-neck press as a viable train, however given its shortcomings, I’d fairly use a normal press—so, in entrance fairly than behind—to maximally and safely overload my shoulders, my entrance delts particularly. I rely totally on efficient isolation workouts 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 little bit victory lap for that—40 years outdated, 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 obtained into ingesting alcohol, and I figured it’s not a behavior price taking on. That mentioned, a few months in the past, I did have my first drink in in all probability 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 may help lots if she will be able to do it.
Two, utilizing mild to assist regulate circadian rhythm. Meaning vibrant lights while you’re awake, darkness whilst you’re sleeping, and darkness beginning not less than an hour or so earlier than mattress. There’s additionally a tool I got here throughout lately that could be useful in such a scenario and likewise useful with touring. It’s referred to as the Re-Timer, and it’s a intelligent and handy, very moveable little gadget for exposing your eyes to blue-green mild, which has been proven to be the best in affecting the circadian rhythm. There are a variety of papers which have been revealed with this gadget, so there’s analysis to help 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 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: “Prime three ideas for problem-solving normally?”
Nicely, apart from the fundamentals like growing important pondering, growing metacognitive abilities—so planning, monitoring, evaluating your individual cognition, and so forth—and understanding the scientific technique, I’ve a number of particular ideas.
One is firmly adopting the mindset that there’s a resolution. You don’t know what it’s but, however you need to get into that mindset: there’s a resolution, and you’ll discover it. Then, you’ll face it.
Which brings me to my second level: accepting that generally the answer is within the place that we least need to look. Generally it’s the factor that we don’t need to face essentially the most. We will typically shortcut the method of discovering options by simply beginning proper there—by simply being trustworthy with ourselves. The place do we actually not need to look? What do we actually not need to face? Possibly 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, take a look at weight reduction, proper? How many individuals are combating weight reduction and don’t need to take a look at energy? After all, they don’t need 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 going through the easy incontrovertible fact that they eat an excessive amount of meals. They simply have to eat much less meals.
My spouse is German, and she or he has advised me that in Germany, in German tradition, there’s a meme, I suppose you can name it, for weight reduction, and it’s simply this: “Eat half the quantity of meals you usually eat.” Like, that’s really a factor that Germans hear rising up. “Oh, you need to shed some 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 fitting resolution, the most effective resolution, can be the least emotionally satisfying, the least emotionally palatable. And as a corollary to that, generally essentially the most emotionally satisfying—not less than in that second—essentially the most emotionally palatable resolution is definitely a extremely unhealthy alternative.
Generally we simply should power ourselves to do issues that don’t really feel nice. Possibly even issues that make us really feel unhealthy, make us really feel unhappy, disillusioned, offended—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 lots higher after making that troublesome resolution than we thought we might really feel earlier than we made it.
[00:11:00] I imply, take into consideration understanding, for instance. What number of instances have you ever pressured your self into the health club to start out a exercise that you simply actually didn’t need 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 take pleasure in your self, and by the top of the exercise, you’re feeling nice. You’re so glad that you simply didn’t skip the exercise.
Many individuals say their greatest exercises typically 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 essentially 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 house, then pressured themselves to start out the primary set. And by the top, they felt completely revived.
In case 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. Typically, we simply should power ourselves to do what we all know must be achieved, to do the fitting factor—in accordance with 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 lure bar deadlift over sumo or typical?”
Nothing significant, no. The lure bar deadlift is a good train, regardless of what some individuals would have you ever imagine. What we’re principally speaking about are talent and energy particular to these workouts. So, in the event you do a whole lot of lure bar deadlifting, it isn’t going to translate over in addition to you would possibly suppose to a traditional or sumo deadlift. You’ll should work on these workouts to construct up the technical talent to have the ability to totally categorical the energy you’ve constructed on, let’s say, the lure bar deadlift.
The reverse might be not as true, not less than not as true in my expertise. That means, in the event you do a whole lot of typical or sumo deadlifting, then go over to the lure bar, you’ll doubtless have the ability to categorical the vast majority of your energy 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 standard 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 offer my joints a little bit of a break. The lure bar deadlift is less complicated in your again, for instance. You can too load it up a little bit bit heavier than the standard 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 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 had been Trump again then, I might’ve been begging for a jail sentence that might 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 will be overturned. So, I’m not going to jail. By no means interrupt your enemy whereas they’re making a mistake, proper?
Okay, the subsequent query comes from Jess Dunning Ebersolk, and she or he asks: “Are consuming problems one thing you usually advocate, or are you simply senseless?”
Okay, so first, let’s settle down, pricey, as a result of there is no such thing as a want for the hysterics. In reality, let me converse to your husband. I have to inform you about my bestselling health ebook for ladies who need to lose as much as 35 kilos of fats or extra and achieve 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 not offer you a toned Hollywood-babe physique in 30 days and isn’t filled with food regimen 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 get a lean, sturdy, and match physique with out spending hours within the health club on daily basis 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 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 practically as difficult 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, meat, or bread. Some meals are extra nutritious and must be eaten extra incessantly than others, however that’s about it.
You additionally don’t should grind via 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 energy.
[00:18:00] You additionally don’t should slog away on the treadmill. In reality, you don’t have to do any cardio in any respect to do away with stomach, hip, and thigh fats. Cardio may help, and cardio is wholesome, however you don’t should do it to get into nice form. These are only a few of the dangerous lies and myths that maintain ladies weak, chubby, and confused.
In my ebook Thinner Leaner Stronger, you’ll study one thing that the majority of these ladies, sadly, will in all probability by no means know. That’s lower via all of the confusion and litter and create clear, structured, no-nonsense food regimen and coaching plans tailor-made to your health objectives, 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 completely 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 be supported by 367 peer-reviewed scientific research referenced at the back of the ebook.
And Thinner Leaner Stronger has been usually revised over time primarily based 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 difficult food regimen, 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 yr. There are a variety of books that I simply barely completed—nearly give up—however I discovered simply sufficient worth to complete. I’ve additionally give up plenty of books, notably style fiction, as a result of I’m excited about 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 normally. Then I processed all of my highlights and notes, constructing out a system that may enable me to use what I’m studying in these books as a result of it’s method an excessive amount of to attempt to maintain in your head. I selected to construct it out as checklists—I feel that’s the only approach to flip the knowledge into one thing you’ll be able to really use while you’re writing.
Now, I’m engaged on what will likely be a brief story, possibly one thing between a brief story and a novella. The logic there being that in the event you can’t make brief tales or novellas work, you don’t have any enterprise writing novels, proper?
Anyway, I’ve give up a whole lot of 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 basic ideas of efficient storytelling.
I’ll offer you an instance: a great story at all times has a protagonist with a really clear aim, a really clear need—one thing they’re making an attempt to attain. You realize 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 every little thing for, possibly even their life. That could be figurative, relying on the kind of story.
In accordance with 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, in some unspecified time in the future, 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 check: what occurs if the protagonist had been to only stroll away or say, “You realize what, I don’t care about this anymore. I’m simply going to do one thing else”? If there aren’t any penalties, your story hasn’t even began.
Once more, I’m discovering story after story, notably within the fantasy style, that begins this manner. Protagonists don’t have 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 might give up, and there’d be no unfavorable penalties. That’s only a poorly designed story, interval.
That’s only one factor. I may undergo in all probability ten examples of Storytelling 101 foundational ideas which might be 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 earnings from writing fiction books—haven’t studied the craft of storytelling very deeply.
My guess is that a whole lot of them have learn a whole 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 thus far.
[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 study investing. That was a great ebook. Twelve In opposition to the Gods—I favored 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 suppose I used to be going to love it, however I really fairly favored 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 recognize 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 favored, 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 recreation idea. I’ve learn some Sport Principle 101-type stuff prior to now, discovered it fascinating, and needed to go a little bit deeper. The Artwork of Technique by Avinash Ok. Dixit and Barry J. Nalebuff was good. I favored 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 mistaken—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 have to attempt to get recognition or admiration from individuals, to sign standing. He acknowledges that as an appropriate need, possibly even a pure need, however argues that purchasing issues like a flowery automobile, for instance, is definitely not an efficient approach to get that since you would possibly suppose you’re getting consideration from individuals, however they’re really giving consideration to your automobile and imagining themselves in it, utterly ignoring you.
Uh, no. That’s utterly mistaken. One of many best methods to get that sort of consideration from individuals—and to get handled higher, to get curiosity from individuals who in any other case wouldn’t be excited about you, together with the alternative intercourse (extra so with women and men than the reverse, however it works each methods)—is to ensure individuals know you may have some huge cash. What’s the simplest method to ensure individuals rapidly know that? It’s to drive a flowery automobile, put on a flowery watch, and so forth. Conspicuous consumption works if what you’re making an attempt to do is get that sort of consideration from individuals, to get curiosity.
The actual drawback is feeling such as you want that focus—feeling like it’s essential be fascinating on a regular basis, want individuals to be excited about you, to ask what you do for a dwelling, to need favors from you, to need to be round you, possibly even want they had been you. That’s the true drawback. After all, individuals don’t need 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 notably mistaken 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. I consider a marketer, Blair Warren, who revealed one thing referred to 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 feel there’s a whole lot of fact in that, and The Psychology of Cash did a great job tapping into every of these parts—encouraging goals, justifying failures, allaying fears, confirming suspicions, and throwing rocks at enemies. However on steadiness, 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 well-liked The 4 Pillars of Investing. It doesn’t have the entire emotional cope that The Psychology of Cash has. Some individuals in all probability 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 need to know 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 really 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 one in all my favourite authors, really, interval. Definitely one in all my favourite writers of historical past and one in all 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 have now? Oh, take a look at that! We now have a protagonist with a really clear aim, a really clear need that issues lots 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 you need to surprise, how is he going to do that? You work he’s in all probability going to make it in the long run, however you don’t have any thought how or what it’s going to value him.
[00:31:00] All proper, let’s transfer on.
Ok lifts perpetually asks: “How lengthy ought to bulking/chopping/sustaining phases final?”
rule of thumb is not less than three months of lean bulking for each month of chopping. That’s assuming you don’t have to first lose a whole 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 if you find yourself alternating between lean bulking and chopping, once more, the goal is not less than three months of lean bulking for each month of chopping.
You don’t should insert upkeep phases in the event you don’t need to, however you’ll be able to in the event you’d like as a result of possibly you need a break from overeating or undereating. And naturally, you’ll be able to nonetheless achieve muscle and energy whereas sustaining—it’s simply not going to be as efficient as it’s whereas lean bulking.
Milkman82 asks: “Does maintaining my coronary heart fee elevated into zone 2 whereas lifting depend for weekly cardio?”
Sure, it will, however I don’t suggest that you simply do this as a result of it’ll require shorter-than-optimal relaxation intervals that may lead to much less muscle and energy achieve. Once we’re lifting, the main target is gaining muscle and energy. If we need 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 except you may have a particular purpose to do this.
For instance, except you have already got sufficient muscle and energy to be glad and also you need 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 purpose you would possibly do it. But when it’s nearly cardio and coaching your cardiovascular system, then I’d suggest doing separate cardio. Usually, I’d suggest lifting weights to achieve or preserve muscle and energy and doing cardio to coach your cardiovascular system.
Mario Hugon asks: “Suggestions on carb/calorie-efficient meals?”
Certain! So, we have now 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 not less than 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 obtained corn and peas, that are additionally straightforward to eat a whole 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 suggest getting a good portion of your every 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 have to get obliques they’re pleased with. In case you do direct indirect work, like facet bends, along with squats, deadlifts, and overhead presses, sure, you’ll be able to construct larger obliques. However you may also find yourself in a scenario the place you may have massive, very developed obliques that look cool while you’re actually lean however simply make you look thicker and even fatter while 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.”
Nicely, bear in mind there’s typically a variety bias in play while you’re individuals who do CrossFit. Typically, 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 conventional health club and elevate weights for a few hours per week as nicely. In case you’re referring to elite CrossFitters or different hybrid athletes normally, there’s additionally medicine. 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 could be simply as efficient as 10 to fifteen reps and vice versa, in the event you’re pushing near failure on the fitting workouts with the fitting type and so forth. Nevertheless, virtually talking, I might say 6 to eight reps are higher for gaining energy than 10 to fifteen reps. As you turn into an intermediate weightlifter, it turns into extra essential to proceed gaining energy to attain progressive overload.
No matter the way you’re establishing your rep ranges, you need to ensure you’re doing not less than some heavier weightlifting—one thing between 4 and eight reps per set. That’s simpler for gaining energy 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 workouts is extra satisfying 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 price, 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 workouts. Go do a set of any sort 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 remaining rep must be troublesome, slower than the primary rep, and possibly you can do, let’s say, 2 extra max, possibly 3 in the event you completely needed to.
Now, within the subsequent set, regulate the burden and do 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 workouts each week perpetually.
[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 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 need to interact in since you mainly should comply with a meal plan or observe your energy and macros nearer than most individuals need to—seven days per week. However in the event you’re prepared to do this, it might work fairly nicely for gaining extra muscle and energy than you’d by simply consuming at upkeep. Upkeep, by the best way, actually means you’re both a little bit bit over or a little bit bit below. We’re by no means consuming the precise quantity of energy we’re burning, after all.
In case you like being lean-ish, you’re going to are inclined to under-eat fairly 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 per 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 excellent from a muscle-building perspective.
With this calorie biking strategy, you’re deliberately in a surplus 5 days out of the week, and you then’re utilizing the subsequent two days to lose some, most, or possibly even the entire fats you gained within the 5 days of the excess. That may be simpler over time for gaining muscle and energy than simply making an attempt to eat at upkeep energy.
That mentioned, it’s inferior to having all days in a average surplus. It’s arduous to say how inferior, however if you wish to achieve muscle and energy 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 not less than, I’ve by no means discovered it.”
Yeah, we’re launching with Vitamin Shoppe lastly initially of subsequent yr, 2025. I’m unsure when that is going up, so possibly I must 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 impartial chains.
The explanation I’ve waited this lengthy is that we targeted on e-commerce, and we’ve achieved very nicely in e-commerce. However ready this lengthy was in all probability a mistake. Usually, the playbook appears 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 price 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 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—not less than 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 wanting like. That’s as a result of we’re rolling out new channels, merchandise, flavors, and advertising initiatives.
A few of these advertising initiatives—notably with paid acquisition—ought to have been achieved a very long time in the past. Ready this lengthy to enter retail was in all probability a mistake, however at this level, it’s additionally a possibility. The model ought to in all probability be doing $40 to $50 million in retail alone, and that’s in all probability three to 5 years of good work. It’s easy—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 purpose why it might’t occur like that; it simply must be executed on. Meaning we’d like the fitting individuals and the fitting technique, in order that’s going to be a prime precedence for development over the subsequent few years.
Worldwide distribution can be an space the place we’re simply getting began. There’s a whole 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: “Easy methods to convert kayaking into your step depend?”
I might depend that towards bodily exercise fairly than steps as a result of transferring your decrease physique is essential for sustaining hip and again operate and well being. In some methods, strolling actually is drugs.
Sterling Leck asks: “No TRT in any respect in any respect? How the hell do you appear like that at 40 pure?”
No, no TRT. I really lately obtained blood work achieved. 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 accurately. I simply obtained blood work achieved once more as a result of I’m doing a sleep program referred to 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 arduous, that’s sort of a low-carb food regimen. You’d count on to see excessive SHBG, low insulin, and low blood glucose on a low-carb food regimen.
A easy repair in that particular scenario could 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 complete testosterone for my age, regular free testosterone due to the SHBG. In any other case, that might in all probability 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 essential, 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 aren’t any secrets and techniques—solely the work. Particularly the work you least need to do.
We’ll conclude at present’s episode shortly, however first, I have to inform you about my one-on-one teaching program, which could be 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’re taking, nothing appears to work.
I do know what that’s like—I’ve been there. It may be very irritating. It will possibly even make you’re feeling a little bit loopy. You try to try to attempt, and when these issues don’t work, you attempt one thing else. You bounce onto the brand new food regimen or the brand new exercise plan. Then, while you give your all to the latest factor and it doesn’t work, you’re feeling like giving up. Or possibly you muster the desire to maintain the cycle going, however both method, you stay caught.
That is how individuals can go to the health club for years, eat nicely—not less than nicely sufficient—take good dietary supplements, and nonetheless look kind of the identical as after they began. As we speak, I’m going to provide the resolution. I’m going to indicate you get unstuck and eventually 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 wager it’s the identical with you. You’re in all probability doing a whole lot of issues proper. Nevertheless, there’s in all probability one thing you’re not doing proper that’s providing you with many of the grief.
For instance, possibly it’s your energy or macros. Possibly it’s your train choice. Possibly it’s your meals decisions. Possibly you’re not progressively overloading your muscle mass. No matter it’s, right here’s what’s essential: when you determine 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 while you begin making critical progress.
That is precisely what my teaching crew has achieved for over 3,000 women and men of all ages and skills. For instance, they did it for Sarah, one in all 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 power and confidence. I really feel like I’ve discovered the key to success.”
We additionally did the identical factor for an additional shopper, 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 shopper, 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 beloved. In her phrases, quote, “Not often feeling hungry.”
I may go on like that actually for hours. However in nearly each success story, in the beginning, 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 laptop. You would have all of the letters, numbers, and symbols appropriate 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 discovered something from the hundreds of success tales we’ve racked up over time, it’s this: you, too, are in all probability only one main shift, one essential perception, or one highly effective new habits away from straightforward road—or not less than what appears like straightforward road in comparison with the road you’ve been caught on.
If you need some assist determining what that one factor is—the factor that’s lacking for you—then my one-on-one teaching service could be for you. And, after all, it may very well be a few issues; it doesn’t have to only 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/coaching and schedule your free session name. My crew will study you, your objectives, your life-style, and collectively, you’ll be able to decide if this system is best for you.
By the best way, there are individuals we converse with who aren’t a great 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 enroll, present up on daily basis, 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 excited about what I’ve mentioned, don’t put this off for later after which neglect. Take step one now. Schedule your free session name over at buylegion.com/coaching
Nicely, I hope you favored this episode. I hope you discovered it useful. In case 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 little bit simpler to be discovered by different individuals who might prefer it simply as a lot as you.
In case you didn’t like one thing about this episode or the present normally—or you probably have concepts, ideas, or suggestions—shoot me an e-mail: [email protected] Let me know what I may do higher or simply share your ideas about what you’d wish to see me do sooner or later. I learn every little thing 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.
