[00:00:00] Hiya there. I’m Mike Matthews. That is muscle for all times. Thanks for becoming a member of me as we speak for a brand new episode, a Q and a episode the place I reply questions that individuals requested me over on Instagram. Observe me at muscle for all times health. Take a look at my tales. Each couple weeks or so I put up and ask me questions story with the little sticker.
I get a bunch of questions. And I select ones which are attention-grabbing, topical, ones that I haven’t answered 1,000,000 instances earlier than, I reply them briefly there on Instagram after which carry every little thing over right here to the podcast the place I can reply them in additional element. And in as we speak’s episode, I’m answering quite a few questions.
The primary one is, why am I not larger? It’s truly an excellent query and I do have a solution for that. After which I reply questions on cardio on the finish of a minimize. What do you have to do? Must you cease doing it? Must you simply scale back it? Very excessive rep coaching, like 15 to 30 rep coaching. And if you ought to be doing that kind of coaching, how that compares to decrease rep coaching, [00:01:00] if there’s any actual utility within the deadlift, in case you’re not an influence lifter, and in case you don’t actually just like the deadlift, do you have to be doing it?
Which workout routines in my Greater, Leaner, Stronger program are higher suited to heavier moderately than lighter weights? Which legion dietary supplements I take advantage of on daily basis? And spoiler alert, it’s lots. We are going to get to as we speak’s episode in a minute, however first I have to let you know about ashwagandha, which you’ve in all probability heard about as a result of lots of people are speaking about it today.
And the rationale they’re speaking about it’s as a result of it is among the handiest adaptogens that you could complement with. And adaptogens are naturally occurring substances that introduce delicate, imperceptible stressors to the physique, and that then can finally improve the physique’s skill to handle stress.
In a method, adaptogens work like weightlifting, the place you frequently topic your muscle tissues and your [00:02:00] bones and different comfortable tissues to barely extra stress to make them stronger over time. Now, one of many causes that ashwagandha is among the hottest adaptogens in the marketplace proper now. is it comprises a particular kind of molecule generally known as a with analyte, and that may assist varied programs within the physique which are associated to bodily and psychological resilience, together with and crucially, the hypo thalamic pituitary adrenal axis or the HPA axis.
Now you possibly can consider the HPA axis because the physique’s central processor for stress. In a method, it receives a bunch of physiological indicators, after which it directs their responses by way of hormones. And on this method, the HPA axis impacts many various capabilities within the physique, like power, restoration, immunity, cognition, temper, sleep, and even slight adjustments.
Disturbances in your physique’s HPA axis can [00:03:00] impair any and all of these capabilities. Now, equally, slight enhancements in your HPA axis’s operations can noticeably enhance the identical capabilities. And it may give you higher sleep, it may give you higher exercises, it may give you higher restoration, and so forth. And that’s why research present that supplementing with ashwagandha can improve energy, power, and endurance.
It might scale back stress. It might scale back stress, pressure, aggravation, it may well improve sleep high quality, it may well assist wholesome irritation ranges and wholesome antioxidant ranges within the mind, it helps immune perform and extra. And that’s why my sports activities vitamin firm Legion just lately launched an ashwagandha complement.
We’ve had ashwagandha in our multivitamin triumph for a very long time, however our prospects had been asking us for a standalone complement. And so now it’s right here. And it isn’t simply any ashwagandha complement, however it’s the patented KSM 66 type of ashwagandha, which [00:04:00] is the gold normal of ashwagandha dietary supplements.
For instance, 24 totally different peer reviewed research particularly assist the efficacy of this type. And in case you have been feeling a bit overstressed just lately And also you’re on the lookout for a reprieve or perhaps you’ve been feeling groovy, however you simply wish to see what extra physiological resilience can do on your physique and thoughts.
Head over to by legion.com/ksm 66. That’s B-Y-L-E-G-I-O n.com/ksm numeral six six. And to save lots of 20% in your first order with Legion, and that applies to every little thing within the retailer, not simply ashwagandha. Use the coupon code muscle at checkout and your immediate low cost might be utilized. And eventually, in case you don’t like my Ashwagandha or any of my dietary supplements.
All it’s a must to do to get your a refund is tell us. Simply attain out. And inform us that it [00:05:00] didn’t give you the results you want. And we don’t even ask you to ship it again to us. We simply offer you your a refund or offer you a retailer credit score. Should you choose you inform us. And so once more, that URL is by legion. com slash KSM 66 B Y L E G I O N.
com slash KSM numeral. And once more, don’t overlook to make use of the coupon code muscle at checkout to save lots of 20 % in your first order with us. Gustav O. Durser asks, no offense, however why aren’t you larger? That’s an excellent query truly, as a result of I’m not very large by Instagram requirements. I’m considerably larger than the common man.
I’m 6’2 193, 194, pretty lean, 9, 10 % physique fats. And so I look very match by goal requirements, however I might look small by bodybuilding requirements, even pure bodybuilding requirements. And so the rationale why I’m not larger [00:06:00] Is known as a mixture of some issues. So one, I’m pure and there are arduous limits to development.
I began at about 155 kilos. So I used to be on the skinnier aspect. I didn’t look grotesquely frail, however I used to be on the skinnier aspect once I began. And so I’ve gained 40 to 45 kilos of muscle, which is about probably the most that the majority pure male weightlifters can hope to achieve interval, it doesn’t matter what they do within the gymnasium for the remainder of their life.
And so I’m undoubtedly pushing up towards my genetic limits for measurement. After which the second level is I simply mentioned it genetics. So genetically I used to be by no means a giant, sturdy individual. I used to be extra of an endurance kind of individual. I’ve performed a variety of ice hockey, for instance, and that requires a variety of endurance. It requires decrease [00:07:00] physique power, decrease physique energy, explosiveness.
However you don’t must be a giant, muscular individual to do nicely in ice hockey, at the very least once you’re youthful. And so my genetics play into my, my present measurement. Additionally, I discussed that I keep fairly lean and that makes additional positive aspects principally unattainable once you’ve already gained fairly a little bit of muscle. So if I needed to placed on an considerable quantity of muscle at this level, I must settle for Getting fatter, I must settle for getting as much as in all probability 15 to twenty % physique fats and staying there for a very long time, staying there for six to 9 months.
And I don’t actually wish to do this. I’ve carried out that previously. Sure, it really works, however I like my physique the way in which it’s. I like the way it seems to be. I like the way it feels. I like how my garments match. And that brings me to my remaining level, which is my preferences. I’m pleased with my [00:08:00] physique as it’s. I like the way in which that it seems to be.
And if I had been to placed on, let’s say 10 or 15 kilos of further muscle, which I’m unsure I might do interval. I actually don’t suppose I’ve the genetics to rise up to name it 55 to 60 kilos of whole muscle achieve over the course of my lifting profession. As a result of that’s undoubtedly above common for for whole muscle development.
I unsure that I may even do this. Let’s say that I might, that look would truly be somewhat bit too physique builder for me. I’ll take extra calves as a result of my calves are without end small. I might take extra aspect delts as a result of as a pure weightlifter, my aspect delts are without end small. Sadly, if I had been to achieve, simply name it an additional 10 kilos, it in all probability would go into a mixture of the most important muscle [00:09:00] teams in our physique.
So it might go into my decrease physique, and it might then additionally in all probability go into my genetic strengths, which have been my chest and my biceps specifically, which I really feel like I’ve sufficient of for the look that I need. And I really feel like I’ve sufficient decrease physique for. The look that I need, at the very least my higher legs and my calves are without end tiny, however my quads and my hamstrings are pretty nicely developed.
And a remaining remark in my protection within the protection of my physique is as a result of I’m pretty lean, what in garments might be deceiving, particularly the garments I put on as a result of they’re not overly tight. I don’t care. I put on regular garments. So in case you see me in garments, particularly a protracted sleeve shirt, perhaps a saggy one, and also you haven’t seen me shortly, perhaps the final time you noticed me was with my shirt off, perhaps additionally with a pump.
You is likely to be confused. I’ve had this occur up to now the place I hadn’t seen any individual shortly and the final time they noticed me, [00:10:00] I had been lean bulking for a bit after which I had minimize and I used to be carrying a saggy lengthy sleeve shirt and so they thought I finished lifting. They’re like, what do you don’t? Carry weights anymore.
What occurred? Did you get sick? However then in the event that they had been to have seen me with my shirt off, they’d have been like, Oh bro, you’re jacked, ripped, shredded. And so there’s a little bit of a visible phantasm in play if you find yourself lean and carrying garments. Okay, it’s amethyst eat asks, do you’ve gotten a podcast on optimally reversing cardio after a minimize as your reverse eating regimen?
I’ve in all probability commented on this Over time in varied episodes, however I don’t have a single episode that involves thoughts nonetheless, I’ll say that doing that is Affordable if you’re going from let’s say 5 plus hours of cardio per week right down to perhaps two ish hours You However I wouldn’t suggest going from two ish hours of cardio per week to [00:11:00] none, just because two ish hours of cardio per week is nice on your well being.
And it’s additionally going that can assist you preserve the burden that you just’ve misplaced, which after all is finally the purpose. I might like to see fewer weight reduction competitions and extra weight upkeep competitions. As a result of finally that’s what we wish. We wish to obtain our very best physique weight, our very best physique composition, after which preserve it ideally for the remainder of our lives, proper?
And so due to that, I might moderately see you proceed the cardio on the finish of your minimize after which simply eat extra. So simply add extra meals to offset. The vitality that you just’re burning in these cardio exercises to make sure that you’re not nonetheless in a calorie deficit. Okay, James McKenzie asks, some say increased reps 15 to 30 add detrimentally extra fatigue than say the 4 to eight vary ideas.
Excessive rep units which are taken near failure are way more fatiguing than [00:12:00] low rep units with most workout routines. And in case you doubt that, go do a 12 rep set of a tough train, like several form of squat variation, any form of deadlift or hip hinge variation, and even any form of urgent train, go do a 12 rep set and go near failure, perhaps one or two good reps left, and you will notice firsthand how tiring, particularly the squat and the deadlift are.
Is 15 reps to close failure on a tough train is principally torture and that’s not detrimental per se, however an excessive amount of of it may be counterproductive as a result of efficiency falls sharply and systemic fatigue can get out of hand in case you’re doing a variety of that kind of coaching. And so to place it a unique method, there’s no good purpose to do very excessive rep coaching in case you’re simply making an attempt to get and keep jacked.
For that, you possibly can prime out at, [00:13:00] say, 10 to 12 reps, taking near failure. You don’t ever must do extra reps than that. JunkMD asks, in case you aren’t a powerlifter or simply get pleasure from them, any actual utility of a deadlift? In case your life entails selecting up issues from the bottom, particularly heavy issues, then sure, there’s utility within the deadlift.
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And you could find it on all main on-line retailers, wherever you want to purchase books, Amazon, iTunes, Kobo, Google Play, BN. com, even Audible, there’s an audiobook, and sure, some individuals do purchase cookbooks as audiobooks, who knew? And you may also discover The Shredded Chef in choose Barnes Noble shops. Jovial 1142 asks, for larger leaner stronger, do you’ve gotten a listing of which workout routines to do eight to 10 reps versus six, for instance, seated triceps press?
There aren’t many workout routines on the larger leaner, stronger program that I wouldn’t do 4 to 6 reps of. That’s why I like to recommend 4 to 6 for lots of the workout routines, however there are just a few that I like to recommend six to eight and even eight to 10 on any form of aspect race on your aspect delts. [00:17:00] heavier than six reps is awkward even six reps is pretty awkward however the six to eight rep vary tends to work nicely or eight to 10 if six to eight is awkward any form of rear elevate any form of rear fly of any variety identical factor any form of entrance elevate of any variety cranium crushers as a result of heavyweights might be notably arduous on the elbows with that train.
Any form of peck fly train goes to be extra snug and efficient at 6, 8, 10 reps versus 4. And that’s about it. However do not forget that the present 4th version program of Greater, Leaner, Stronger that comes with the present 4th version of the guide, It requires 4 to 6 reps on actually simply the massive compound workout routines after which six to eight reps on the isolation workout routines.
And that’s to not say that isolation workout routines can’t work nicely at 4 to 6 or you possibly can’t profit from somewhat bit heavier work on isolation [00:18:00] workout routines. You possibly can, however I do suppose that the present setup the place it’s somewhat bit heavier. That 4 to 6 rep vary on the larger compound actions after which somewhat bit lighter that six to eight rep vary on the isolation actions.
I believe that setup goes to work greatest for most individuals, but when there are specific isolation workout routines that you just wish to use barely heavier weights on that you just do wish to do some 4 to 6 rep work. For me, that’s at all times been biceps. My biceps have at all times responded nicely to a mixture of rep ranges, together with some heavier.
Now, I used to be by no means doing Singles or doubles or triples for the biceps, however I’ve carried out a variety of 4 to 6 rep work on my biceps through the years. And once more, they’ve responded nicely to that. And so you might have muscle teams that you just’ve observed reply notably nicely. To have your weights and there could also be sure isolation workout routines that lend [00:19:00] themselves nicely to have your weights, which means that you could management the weights and it’s not painful and the chance of harm is negligible.
And if that’s the case, then you possibly can substitute a few of these 68 rep units with 4 to 6 rep units. Okay, Mrs. Taylor 10915 asks, is there a profit to doing alternating curls versus doing them each on the identical time? Because the weights get heavier, the alternating a part of the curls helps you preserve your steadiness and helps you preserve management of the weights, which makes for cleaner reps.
So yeah, that’s the rationale you often see a variety of jacked individuals doing them alternating. Permdog22 asks, what’s your present each day legion stack? To be sincere, I’m a, I’m an avid abuser of my very own merchandise. I principally take every little thing as a result of going all the way in which again to the start of legion, this was me scratching my [00:20:00] personal itch.
This was me. Desirous to see if I might make an organization that makes the precise kind of merchandise that I wish to take after which I can take them after which perhaps different individuals will need them as nicely. And it may well flip right into a profitable firm along with scratching my very own itch. And luckily, it has labored out.
I on daily basis I take method plus I take plant plus truly like to combine them collectively. I take both recharge or creatine monohydrate, simply the plain powder or what I’ll do is one scoop of recharge plus one scoop of the creatine mono on prime of it to rise up to 10 grams of creatine mono for the extra mind advantages that appear to require greater than 5 grams a day to maximise.
And I take both STEM free or stem pulse earlier than coaching, relying on the place my caffeine’s at. I prefer to have espresso within the morning however I’m utilizing pulse on daily basis and I’m lifting three [00:21:00] days every week, and I’m doing cardio on the opposite days. So generally what I’ll do is stem, so the caffeinated pulse on my lifting days, after which the stem free on my cardio days.
However generally I take advantage of the stem free on my lifting days. I simply hearken to my physique as they are saying. I additionally take a serving of Triumph on daily basis. I take a serving of Ascend on daily basis. Biome, Stability, Fortify, Elevate, Sucrosomal Magnesium, Triton. I principally use all of it. In order that’s the sincere reply. Peter G. Doit asks, Doing an additional six units of lateral aspect raises every week, good vary or overkill 68 reps hypertrophy?
Should you’re new doing six to eight units of aspect delts per week ought to be sufficient to attain most development that’s accessible to you as a brand new lifter, as you achieve expertise, although, in case your aspect delts are lagging, it would in all probability take greater than six to eight units per week. It’ll in all probability take one thing [00:22:00] nearer to perhaps 10 to fifteen units per week.
And due to how the aspect delts perform. It typically takes a variety of direct quantity, which means it’s a must to do some form of aspect elevate, it’s a must to do some form of aspect delt train as a result of they don’t get sufficiently stimulated by different workout routines that contain them. For instance, with the entrance delts, you might be coaching them.
You actually can depend it as direct quantity for entrance delts if you find yourself bench urgent, for instance, however you possibly can’t really matter the bench press as direct quantity for the aspect delts. And in order that is among the the reason why many pure lifters. Have clearly lagging aspect delts is that they merely simply don’t do sufficient direct aspect delt quantity.
And sometimes it simply looks as if that’s a cussed muscle group for principally everybody. Rydog32 asks, Hey Mike, is it okay to make use of weightlifting to make use of a weightlifting belt on a regular basis. It’s okay to I don’t [00:23:00] suggest that, particularly if it’s a good belt and you know the way to make use of it correctly, as a result of it may well change into a crutch of types and it may well negatively impression your efficiency with out a belt.
And I’ve made this error and I’ve been coaching beltless now for in all probability near a 12 months. And for the primary a number of months, it was arduous. I needed to drop weight on my poles, my deadlifts. I needed to drop weight on my squats. And it was pretty important. And now I’ve constructed that power again up with out the belt and I’m having fun with it.
So I haven’t introduced the belt again in but. And one different observe on the belt is I believe one of the simplest ways to make use of it is just in your heaviest units, however not All of them. So simply perhaps the primary heavy set, or perhaps your prime set, in case you’re coaching that method belt up for that, however then all of your different heavy units or reasonably heavy units, no belt.
Slambo six asks stretches slash workout routines to assist shoulder [00:24:00] impingement higher now, however can’t overhead press as a consequence of pressure. Useless hangs, which is one thing I do know of beneficial many instances, however I’m going to suggest it once more. Useless hangs, in all probability the one most suitable choice right here. Do a number of units a number of instances per week, work as much as two minutes of hanging per set.
And it’s very potential that inside just a few weeks of doing that, you’re going to note main enhancements that may allow you to get again to overhead urgent. Steve Schott asks, how come there’s by no means anybody in your gymnasium once you go? When Steve requested this query, I used to be going round 1 PM, which was a good time as a result of in case you go too early, the gymnasium is filled with regular individuals.
With regular jobs, in case you go within the mid morning, it’s stuffed with retired individuals. Should you go within the mid afternoon, like perhaps 4 p. m. or so the zoomer takeover begins. After which the night is simply the influencer orgy. And so 1 p. m. was nice as a result of it was only a handful of lunch breakers, just a few unemployed [00:25:00] individuals, just a few enterprise house owners.
However now I’m going at I get there about 745 within the morning as a result of my son needed to start out coming with me. And so he’s wrapping up some tutoring that he has been doing to get caught up on his studying and math that he fell behind on throughout covid. And so in coordination with the varsity that he goes to, they beneficial that he simply focus all of his effort on getting his studying and math remediated as a result of it’s principally unattainable to reach fifth or sixth grade once you’re studying a number of grades under and your math is at a number of grades under.
So he’s been doing that and that begins at 9 a. m. And so he needed to start out coming to the gymnasium with me. And so we get there often round 7 45. We’re there for about an hour after which we go residence and he begins his tutoring. And so now I’m having fun with the 745 slot as a result of it’s after the 5, 6 am early morning rush.
It’s earlier than the mid morning retiree rush. It’s not so early [00:26:00] that I really feel like my efficiency is impaired. I’ve skilled a little bit of that previously once I was getting To the gymnasium round six or six 30. I undoubtedly observed that I wasn’t as sturdy as once I was coaching somewhat bit later within the day.
But when it’s seven 45, I typically really feel good. I really feel energized. I really feel awake and I’ve been in a position to make progress in my coaching. So it’s been good. And in addition after all, it’s been good to coach with my son. We are going to wrap up as we speak’s episode shortly, however first. Okay. I have to let you know about ashwagandha, which is one in all my favourite adaptogen dietary supplements.
And adaptogens are naturally occurring substances that introduce delicate, imperceptible stressors to the physique, and that then can finally improve the physique’s skill to handle stress. In a method, adaptogens work like weightlifting, the place you frequently topic your muscle tissues [00:27:00] and your bones and different comfortable tissues to barely extra stress to make them stronger over time.
Now, one of many causes that ashwagandha is among the hottest adaptogens in the marketplace proper now, is it comprises a particular kind of molecule generally known as a withanolide, and that may assist varied programs within the physique which are associated to bodily and psychological resilience, together with, and crucially, the hypothalamic pituitary adrenal axis, or the HPA axis.
Now, you possibly can consider the HPA axis because the physique’s central processor for stress. In a method it receives a bunch of physiological indicators after which it directs their responses by way of hormones. And on this method, the HPA axis impacts many various capabilities within the physique, like power, restoration, immunity. cognition, temper, sleep, and even slight disturbances in your physique’s HPA [00:28:00] axis can impair any and all of these capabilities.
Now, equally, slight enhancements in your HPA axis’s operations can noticeably enhance the identical capabilities, and it may give you higher sleep, it may give you higher exercises, it may give you higher restoration, and so forth. And that’s why research present that supplementing with ashwagandha can improve energy, power, and endurance.
It might scale back stress, pressure, aggravation, it may well improve sleep high quality, it may well assist wholesome irritation ranges and wholesome antioxidant ranges within the mind, it helps immune perform and extra. And that’s why my sports activities vitamin firm, Legion, just lately launched an ashwagandha complement.
We’ve had ashwagandha in our multivitamin triumph for a very long time, however our prospects had been asking us for a standalone complement, and so now it’s right here. And it isn’t simply any ashwagandha complement, however it’s the patented KSM 66 type of ashwagandha, which is [00:29:00] the gold normal of ashwagandha dietary supplements.
For instance, 24 totally different peer reviewed research particularly assist the efficacy of this type. And in case you have been feeling a bit overstressed just lately And also you’re on the lookout for a reprieve, or perhaps you’ve been feeling groovy, however you simply wish to see what extra physiological resilience can do on your physique and thoughts.
Head over to buylegion. com slash ksm66. That’s b y l e g i o n dot com slash ksm numeral six six. And to save lots of 20 % in your first order with Legion, head And that applies to every little thing within the retailer, not simply Ashwagandha. Use the coupon code MUSCLE at checkout and your immediate low cost might be utilized.
And eventually, in case you don’t like my Ashwagandha or any of my dietary supplements, all it’s a must to do to get your a refund is tell us. Simply attain out and inform us [00:30:00] that it didn’t give you the results you want. And we don’t even ask you to ship it again to us. We simply offer you your a refund or offer you a retailer credit score in case you choose.
You inform us. And so once more, that Uur L is by legion.com/ksm six six B-Y-L-E-G-I-O n.com/ksm numeral six six. And once more, don’t overlook to make use of the coupon code muscle at checkout to save lots of 20% in your first order with us. I hope you appreciated this episode. I hope you discovered it useful, and in case you did subscribe to the present as a result of it makes certain that you just don’t miss new episodes.
And it additionally helps me as a result of it will increase the rankings of the present somewhat bit, which after all then makes it somewhat bit extra simply discovered by different individuals who could prefer it simply as a lot as you. And in case you didn’t like one thing about this episode, or in regards to the present basically, or in case you have concepts or options or simply suggestions to share, shoot me an electronic mail Mike at muscleforlife.
com muscleforlife. com and let me know what I might do higher [00:31:00] or simply what your ideas are about. Perhaps what you’d prefer to see me do sooner or later. I learn every little thing myself. I’m at all times on the lookout for new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.
