[00:00:00] Hiya, and welcome to muscle for all times. I’m Mike Matthews. Thanks for becoming a member of me immediately for a Q and a episode quantity 68 that I’ve recorded the place I reply questions that folks ask me over on Instagram. So what I do is each couple of weeks, I put up a narrative asking for questions, individuals submit a bunch of questions.
I choose ones which are fascinating or topical or new, distinctive, and I reply them briefly there on Instagram. After which I carry every part over right here to the podcast and reply them in additional depth and element. And so if you wish to ask me your questions, comply with me on Instagram at Muscleful Life Health. Watch my tales.
See you Submit your questions and I’ll see them. I can’t reply most in fact as a result of I get quite a bit, however I do take a look at all questions and I do actually attempt to choose those that I feel my followers and my listeners and so forth will take pleasure in probably the most. And so immediately’s questions are in all places per ordinary.
Now we have a query right here [00:01:00] on the optimum relaxation instances for various rep ranges. Learn how to modify my Past Larger, Leaner, Stronger program for reducing. How lengthy you’ll be able to keep in an aggressive calorie deficit earlier than you begin dropping muscle. Among the issues that I feel makes life higher and makes life value residing.
How the standard of your weight-reduction plan can have an effect on your harm danger and have an effect on your potential to get better out of your coaching. Earlier than we start with immediately’s episode, I have to let you know in regards to the largest sale of the 12 months occurring proper now over at my sports activities diet firm, Legion. So from now till December 4th over at buylegion.
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Andy Frauda asks, What’s your relaxation interval when doing units of 6 8 reps versus 4 6? So for six to eight, it’s often about two and a half minutes on isolation workouts, possibly two minutes if I’m operating out of time and three and a half minutes on compound workouts, three minutes if I’m operating out of time and 4 to 6, it’s going to be in all probability additionally two and a half minutes on isolation after which just a little bit much less on compounds, three minutes.
As a result of the upper rep units on the compound workouts, particularly after they’re taking near failure, are extra metabolically demanding. They’re extra cardiovascularly demanding. And I wish to take just a little bit extra time to get better from these versus the 4 6, particularly with coronary heart charge and respiratory.
BigTim27 asks, BBLS, that’s Past Larger, Linear, Stronger, a ebook I wrote, sequel to Larger, [00:06:00] Linear, Stronger, with a special program, on a lower or make any adjustments? You are able to do Past Larger, Linear, Stronger on a lower, however I might advocate lowering the overall set quantity by about one third. And my choice for BBLS when reducing would in all probability be the three day program, quite than an abbreviated 5 day program.
After which utilizing these off days for cardio, I feel that might produce one of the best and the quickest physique composition outcomes. As a result of in case you are operating BBLS, you’re an skilled weightlifter, you aren’t new, so you understand that you’re not going to achieve any muscle. Or energy to talk of when you’re reducing.
And except you simply actually like being within the health club lifting weights, you wish to use your weightlifting to protect your muscle and energy, and then you definately wish to use your cardio to speed up the fats loss. So once more, I feel three days of intense lifting, which within the case of BBLS would scale back your complete weekly quantity by about one third [00:07:00] in comparison with the 5 day program.
That’s sufficient. That’s nice for sustaining muscle and energy. After which you should use the additional train time that you simply’ve now opened as much as do extra cardio, which goes to be more practical per unit of time for you. burning fats. Charlie Omak Isaac asks, how lengthy can I keep in an aggressive lower 50 % of upkeep energy for muscle loss?
For males, you are able to do that till in all probability about 25 % physique fats, at which level you need to decelerate. You need to shrink that deficit. Perhaps to, let’s say, 75 % of upkeep energy or you’ll begin dropping muscle when you might have a whole lot of fats to lose, and this has been proven in analysis, you’ll be able to aggressively lower energy and you’ll train and you’ll even acquire muscle, particularly should you’re new to weightlifting.
However once more, As you get leaner, there’s a level the place you will begin dropping muscle in case you are being too aggressive along with your calorie restriction. And for [00:08:00] ladies, that cutoff might be round 35 % or so. So if a lady is above 35 % physique fats, And he or she feels as much as consuming, let’s say, 50 % of upkeep energy.
Now, in fact, it must be excessive protein. I might advocate getting as a lot carbohydrate in there as you’ll be able to as properly. Consuming nutritious meals, filling meals, et cetera, et cetera. However once more, if she’s over 35 % and feels as much as a really aggressive deficit, even when it’s only for a brief interval, possibly it’s for 4 weeks or so, She will be able to do it, particularly if there’s some energy coaching as properly to additionally simply stop muscle loss.
Dennis Rathke one asks, Why do you personally practice utilizing BLS and never VBLS? So for in all probability a few 12 months now, I’ve been doing the three day routine for BLS as a result of it’s an ideal upkeep routine. It’s really I might say upkeep plus, which means that you simply nonetheless could make progress on the three day BLS routine in case you are an skilled weightlifter and I’ve made [00:09:00] progress with a few muscle teams.
I’ve made progress with my quads that has been noticeable and I’ve made some progress in my poles and with my quads. I can see it in my coaching logs. So my numbers have gone up. My energy has gone up, however I may also simply see it in my quads. My legs are simply greater now. And in my poles, I suppose I haven’t been taking footage of my again.
So I’m undecided how the visible has modified, however I’ve seen enhancements in my numbers. It’s simply sluggish and you need to know that as a result of the weekly quantity is 8 to 12 exhausting units per main muscle group per week, which is sufficient to make progress, however in all probability simply sufficient to make sluggish progress. And I’ve been at upkeep energy your entire time.
I haven’t deliberately been in a surplus for any prolonged time frame. Now, why BLS three day versus BBLS three day for upkeep? I suppose a pair causes. One, I used to be doing the 5 day [00:10:00] BBLS program for a few years and made good good points throughout the board. Hit PRs, all time PRs throughout the board and simply needed to alter it up a bit.
And so went again to BLS. And likewise the BLS exercises are just a little bit shorter than the BBLS exercises, in all probability by 20 minutes or so on common. Yeah. Yeah. Yeah. And that simply works higher for me as a result of I’m busy and I wish to get my exercises in. I take pleasure in understanding, however I actually don’t wish to be spending extra time within the health club lifting weights than I have to, at the least not proper now.
I have to let you know about my greatest promoting health ebook for girls who wish to lose as much as 35 kilos of fats or extra and acquire entire physique muscle definition in simply three to 5 hours per week. And with out giving up scrumptious meals or doing grueling. exercises. Now the ebook known as Thinner Leaner Stronger and whereas it can not offer you a toned Hollywood babe physique in 30 days and it isn’t filled with weight-reduction plan and train [00:11:00] hacks for gaining lean muscle and melting stomach fats sooner than a sneeze in a cyclone, it’s a science primarily based diet and train ebook that can demystify muscle constructing and fats loss and present you precisely learn how to get a lean sturdy and match physique with out spending hours within the health club day-after-day and with out giving up your favourite meals like hamburgers or pizza even ice cream And the kicker, you will notice seen ends in the mirror and within the health club in simply your first month on this system that comes with the ebook.
Now, how is all of that doable? The reality is muscle constructing and fats loss simply aren’t practically as sophisticated as you’ve been led to consider. You don’t must obsess over clear consuming. You don’t must keep away from unhealthy meals like sugar or. Meat or bread some meals are extra nutritious and ought to be eaten extra steadily than others That’s about it.
You additionally don’t must [00:12:00] grind by means of hours of punishing exercises each week sweating buckets getting actually sore Coaching till you’re bone drained. These issues are utterly overrated for gaining muscle and energy. You additionally don’t must slog away on the treadmill. In actual fact, you don’t have to do any cardio in any respect to eliminate stomach, hip, and thigh fats.
Cardio might help, and cardio is wholesome, however you don’t must do it to get into nice form. And people are only a few of the dangerous lies and myths that maintain ladies weak and obese and confused. And in my ebook, Thinner Leaner Stronger, you’ll study one thing that almost all of these ladies sadly will in all probability by no means know.
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And Fitter, Leaner, Stronger will present you ways. So [00:14:00] head over to Amazon, get your copy now, and begin your journey to a fitter, leaner, and stronger you. Diego from the Sierra asks, what’s the preferrred sodium to potassium ratio in pure bodybuilding? They are saying attain one to at least one. Yeah, I might say 4 to 5 grams of every per day is affordable for people who find themselves sweating a good quantity.
If any person will not be exercising a lot, not sweating a lot, they in all probability don’t want 4 grams of sodium per day. They in all probability may lower that in half and be superb. One thing between two and three grams. per day, and the potassium may very well be at the least two to 3 grams. Most likely wouldn’t damage them in the event that they have been getting as much as 4 or 5 grams per day.
And to hit these numbers, by the way in which, you don’t want ripoff electrolyte dietary supplements. Simply so you understand, you’ll be able to simply salt your meals. Teaspoon of desk salt has 2. 3 grams of sodium. After which to your potassium, you’ll be able to eat potassium wealthy fruit and [00:15:00] greens. And you can even, if you must, quote unquote complement your potassium with a salt substitute that’s potassium chloride quite than sodium chloride.
Now, in case you are a daily listener, you understand that I’ve dumped on electrolyte dietary supplements many instances. I don’t promote an electrolyte complement my sports activities diet firm Legion doesn’t promote an electrolyte complement, regardless that it’s at the moment our primary most requested product from clients.
However just a little replace right here is I’m taking a brand new take a look at the electrolyte class, the electrolyte complement to see if there’s a authentic use case as a result of the market is massive, however that’s not sufficient for me. Not less than I don’t promote merchandise simply because I can make cash with them. In addition they have to have a strong scientific grounding.
And thus far, my opinion has been that electrolyte dietary supplements merely don’t. And I’ve overtly stated I might love for individuals who disagree with me to succeed in out and share analysis, possibly [00:16:00] that I’m not conscious of, or arguments that I haven’t considered. And thus far, I’ve had some individuals attain out, nevertheless it hasn’t modified my thoughts.
Nevertheless, I’ve been working with the individuals I work with on formulations who know much more about dietary supplements than I do, frankly, to look deeper into the prevailing literature to see if there may be any legitimate use case for such a product. I already know that you simply can not truthfully promote an electrolyte complement as needed and even useful for everybody.
That’s only a flat out lie. Nevertheless, now we have drilled all the way down to people who find themselves doing longer intense exercises in excessive temperature environments, in order that they’re sweating quite a bit. And it’s doable that having an electrolyte complement, having some sodium specifically is admittedly what issues. Earlier than or throughout these exercises could barely enhance efficiency, could barely enhance temper throughout the exercises, [00:17:00] could barely cut back the perceived effort in these exercises.
It’s not clear but. This dialogue is ongoing and the overview of the analysis is ongoing, however we might be able to make an argument that the sodium goes to assist with water retention and there may be good analysis on that. You may simply name that higher hydration, however I feel that it’s useful to be extra particular.
We’re speaking about higher fluid retention. And so if that may assist you to keep higher hydrated throughout these longer intense, very sweaty exercises, then you possibly can count on sure advantages primarily based on different good analysis on the results of hydration and dehydration. Nevertheless, the important thing query, and I don’t have a solution to this but.
I simply posed this query a day or two in the past. Is how do the advantages of water earlier than and through these exercises examine to water plus sodium? The advantages of simply water, established. Now, should you add sodium, do you expertise additional advantages [00:18:00] as a result of it doesn’t matter what the mechanistic analysis says about sodium and quote unquote enhancing hydration, if it doesn’t produce any noticeable or significant advantages in actuality, if including sodium to that water that you simply’re consuming earlier than or throughout The lengthy, intense, sweaty exercise doesn’t really change something that you would be able to discover, then why hassle, proper?
Now, I do know that electrolyte shillers are going to say, Wow, lots of people who’re into health and who eat properly, they don’t eat sufficient sodium. To allow them to take the complement to get sufficient sodium and that’s going to profit them. No, that brings me again to the purpose I made beforehand. Simply use desk salt.
Save your self cash. And so then, if including the sodium to the water earlier than the exercises doesn’t actually do something, and should you ought to simply use desk salt to complement your sodium consumption in case you are not getting sufficient sodium, you’ll be able to simply put sodium in water, for instance. Once more, a [00:19:00] teaspoon, 2. 3 grams of sodium.
You may simply put a teaspoon in some water within the morning and drink it and understand that’s actually all you’re getting with the electrolyte dietary supplements. You’re simply getting massively marked up overpriced flavored sodium with just a little little bit of potassium and just a little little bit of magnesium. And should you try this to make your water tasty, and that’s the principle profit is tasty water, then I suppose go forward and spend the cash, however I don’t assume I can promote an electrolyte complement merely as one thing to make your water tasty, not an ideal gross sales pitch.
Though, it may be humorous if I have been to do this, if I have been to simply summarize what I’ve defined right here and in earlier episodes and what I’ve written about, displaying that these dietary supplements should not going to do principally something that these different corporations declare except you aren’t consuming sufficient sodium.
And even then, there are [00:20:00] doubtful claims that in all probability are additionally not true, even in case you are going from insufficient to enough sodium consumption. Nevertheless, should you refuse to salt your meals, which is what I’d advocate, should you refuse to combine just a little little bit of salt into water, should you don’t wish to salt your meals, which is what I’d advocate, And also you simply need tasty water that additionally dietary supplements your sodium consumption, in addition to your potassium, possibly magnesium.
Alright, right here you go. I suppose it’s value contemplating, as a result of it will be sincere, at the least, and folks would in all probability discover it amusing. Not less than some individuals would, as a result of it’s not the gross sales pitch that You’re used to listening to and the product wouldn’t be dangerous as long as somebody isn’t massively overdosing with sodium.
And so possibly that’s the place it’s going to go. We’ll see. Anyway, shifting on. Linden Sep asks, What do you assume makes life higher slash value residing? Ten issues. One, [00:21:00] lifting weights. Consuming crops. Three, and sure, consuming meat is okay, and I like to recommend consuming meat as properly, however most of your energy ought to really be coming from crops, as a result of meaning fruits legumes.
And entire grains and so forth. Anyway, three, talking much less, listening extra, 4, getting sufficient sleep. 5, studying books, studying good books, studying exhausting books, studying books that problem your considering. Six, rejecting the present factor. Seven, doing work that issues to you. Eight, asking good questions. 9, refusing to get offended, and ten, not parroting stuff you hear within the information.
Luke M81 asks, do belt squats nonetheless practice core? Sure, they do. In actual fact, analysis exhibits that utilizing a belt will increase core activation, not decreases it. Nevertheless, utilizing a belt too usually, so let’s say [00:22:00] in case you are at all times utilizing a belt, all exhausting units of all of your related compound lifts, like your squats, your deadlifts, your overhead presses, For too lengthy.
So should you’re doing that every one exhausting units for a lot of months, it’s not optimum as a result of it could possibly subtly result in and practice in worse type. And it could possibly additionally masks rising issues. So as an example, should you can’t painlessly carry out an enormous raise with a heavy quantity of weight for you with no belt, one thing is fallacious and also you wish to tackle that.
You don’t wish to cowl it up with the belt and simply maintain going. I’ve made that mistake myself. Marcus JB asks, can a poor weight-reduction plan contribute to accidents or inhibit restoration? For instance, muscle slash tendon tears and strains. Sure, completely. And in a number of methods. One, increased ranges of irritation and oxidative stress within the physique.
Two, impaired immunity, which will increase the chance of sickness. Three, dietary [00:23:00] insufficiencies that impair many processes associated to restoration and harm prevention. 4, worse sleep high quality. And 5, impaired muscle restoration if protein and or carbs are too low. So take note of your diet and take note of the micronutrients, not simply the macro vitamins.
Mateo Tats asks, If I didn’t get optimum or okayish sleep, how ought to I practice that day? Or sorry, ought to I practice that day? So sure, you’ll be able to practice. In actual fact, analysis exhibits that bodily exercise for 25 to 65 minutes a day eliminates the elevated mortality danger related to poor sleep patterns like problem falling asleep, having sleep disturbances in the midst of the night time, and lengthy sleep.
So maintain exercising, drive your self to do it. Mercifully and graciously cherished asks, why ought to I purchase the brand new legion vitamin C product? Promote me. As a result of should you don’t purchase my stuff, I die. [00:24:00] One other query from the identical particular person, greatest lifting belt. Private preferences fluctuate in fact, however I actually like the corporate pioneer.
I like their 10 millimeter single prong belt. And if you need a lever belt, insert perpetually. Lever is a superb product. Moeen S. Smalley 92 asks for our physique ebook, why pseudoscience is so profitable in gross sales. So sure, for our physique is stuffed with pseudoscience. Don’t waste your time with it. And the explanation why such books are so profitable it’s a number of issues.
One, People discover compelling narratives way more fascinating and extra persuasive than boring information and details. And so should you solely care about buying standing and cash, it’s way more vital to turn into an ideal storyteller than a real knowledgeable, particularly while you inform tales associated to historical past and science, as a result of these two issues are particularly persuasive [00:25:00] when mixed with top quality storytelling.
Another excuse why bullshit just like the 4 hour physique is so profitable is people like to imitate others So nothing succeeds like success the Matthew precept and so forth And eventually there may be the halo impact of his Celeb and a whole lot of the work that he has achieved within the podcast area a whole lot of which has been good Photos for my grandma asks learn how to get out of a funk and begin getting up early, understanding and get off my cellphone.
So I might advocate clearly formulating at the least one objective that straight or not directly is said to health and that excites you after which resolve that not undertaking it merely isn’t acceptable as a result of that course of is the one method anybody will get to wherever value attending to. Thanks. Peter G. Dewitt asks, Is an higher decrease cut up 5 instances per week an excessive amount of with BLS?
No, [00:26:00] that may work, however I might advocate setting it up like this. So three higher or decrease physique exercises per week after which two of the opposite quite than a 4 one. I might additionally advocate alternating between the exercises within the following method should you’re coaching on weekdays. So day one could be higher or decrease.
Day two could be the opposite that you simply didn’t do on day one. After which day three could be the identical as day one. Day 4 could be the identical as day two. After which day 5 could be the identical as day three. And by identical, identical muscle teams, higher or decrease. It’s possible you’ll be doing completely different workouts in these exercises, and also you in all probability ought to be, however once more, identical muscle teams.
After which in case you are keen to coach on the weekends, I might do it like this. So I might do day one, higher or decrease. I might do day two, the opposite, I might do day three, relaxation day 4, identical as day one. Once more, identical muscle teams. Day 5, identical as day 2. Day 6, identical as day 4. After which day 7, I might relaxation. RSA Canine asks, Have you ever ever began a [00:27:00] exercise, say push day, and needed to depart?
Do you choose it up later? Yeah, that’s occurred. It doesn’t occur usually, nevertheless it has definitely occurred. And it’s completely superb to do two half exercises in a day when you have the time and inclination. In any other case, you are able to do, let’s say, half of the exercise that you simply bought achieved, after which you possibly can skip the opposite half.
Or do the missed half over the remainder of your exercises by, for instance, doing a number of units you missed on the finish of subsequent exercises. That’s completely superb too. So let’s say you probably did half of your pull exercise and now you might have a decrease physique exercise. After which on the finish you’re simply going to do three or 4 units that you simply missed in your pull exercise.
Completely superb. You possibly can consider coaching quantity like calorie consumption on this method you’ll be able to take a look at it over the course of per week quite than simply a person day as a result of your weekly numbers matter greater than your day by day numbers with each energy and coaching quantity. You simply wish to ensure that by the top of the week you’re the place kind of the place you wish to [00:28:00] be by way of your energy.
and your coaching quantity. And if we’re going to speak about macronutrients, you’d additionally wish to apply that considering to your protein consumption specifically. It’s attending to be about that point. However first I have to let you know a few new vitality drink that I feel is the proper different to espresso or pre exercise while you desire a increase to get by means of a exercise or possibly by means of a day stoop.
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Now, that doesn’t imply that my vitality drink goes to supercharge your nervous system for explosive vitality and [00:29:00] most psychological and bodily efficiency, and it doesn’t imply that it’s going to crush fatigue and procrastination and offer you an unfair benefit inside and out of doors of the health club. It may’t do these issues as a result of it’s not meth.
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So once more, go to buylegion. com slash vitality now. Attempt my vitality drink danger free and see for your self why I feel it’s the good clear vitality drink. Beverage, and don’t overlook that coupon code MUSCLE at checkout as a result of it’s going to take 20 % off your first order. I hope you favored this episode.
I hope you discovered it useful. And should you did subscribe to the present, as a result of it makes positive that you simply don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present just a little bit, which in fact then makes it just a little bit extra simply discovered by different individuals who could prefer it simply as a lot as you.
[00:32:00] And should you didn’t like one thing about this episode or in regards to the present normally, or when you have concepts or options or simply. Suggestions to share, shoot me an e mail, Mike at muscle for all times. com muscle F O R life. com. And let me know what I may do higher or simply what your ideas are about possibly what you’d wish to see me do sooner or later.
I learn every part 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.
