Muscle for Life

For most, the beginning of a diet is an exciting moment, teeming with optimism and ecstasy.For the first couple of months, it’s usually smooth sailing: you exercise regularly and maintain a proper calorie deficit and your body fat percentage progressively declines.Eventually, though, progress slows. Your energy in the gym wanes and your workouts get harder and harder. Your goal, which seemed in the bag just a month ago, now appears further and further away.And if you’re like most people, this is where you lose heart and binge. And then binge again. And again.But there’s hope. And it doesn’t involve dropping your calorie intake to dangerously low levels or frying your muscles with excessive cardio.Instead, the “trick” is something you’ll relish: occasional overfeeding.Yes, that’s right–eating a bunch of food. Not just anything and everything, though–there’s more to it than that. This weight loss aid is known as “refeeding,” and here’s how it works… Want to get my best advice on how to gain muscle and strength

In this episode, I interview Bobby Samuel, who’s a recent graduate of my 90-day transformation coaching service, which helped him lose 27 pounds and get abs for the first time in his life, as well as add about 130 pounds to his major lifts and fix his form in just, well, 90 days. Before finding his way to me and my work, he had been working out for 10 years and had tried more or less everything--personal trainers, Crossfit, running, bodybuilding magazine workouts, you name it--and despite it all, he was overweight and unhappy with his body, and unsure what to do about it. Then, he found my cookbook The Shredded Chef, gave it a read, liked the food and saw results, and realized that there might be something to this Mike Matthews guy. He read Bigger Leaner Stronger next and was pretty sure it wasn’t going to work because it just sounded too simple, but decided to give it a go anyway because he had nothing to lose. He then learned about my coaching service and figured he’d might as well go all in and give himsel

Sometimes it feels great to just let go.To stop striving and trying to control everything and just give in to your impulses.You know…to just “be human” now and then.When it comes to dieting, we all know what that means: ignoring the plan and “cheating.”No counting calories. No estimating macros. And no worrying about what you are and aren’t “supposed” to eat.There are quite a few opinions on cheating.Some people believe that even mild deviations from your diet plan can prevent you from reaching your goals.Others are of the mind that you can stray so long as you don’t turn to certain forbidden foods.Others still just throw caution to the wind and gorge on anything and everything their hungry little hearts desire.All of these people are misguided.You certainly can have “cheat meals” without ruining your progress and you don’t have to stick to a short list of “approved” foods, but you can’t eat yourself unconscious every week without paying a price.And that’s what this episode is going to be all about:How to get

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.muscleforlife.com/signup/

You’re watching your calories and macros. You’re giving your workouts everything you’ve got. You’re spending a small fortune on workout supplements. And it’s all not enough. The needle just isn’t moving as quickly as you want. Maybe you’ve thought about turning to steroids. You know they work, but you also know about the side effects and health risks, and you’re not ready to take that plunge (har har har). And then you stumble upon SARMs, and you can’t help but wonder: Are these the holy grail of bodybuilding supplements? Can they really help you gain muscle and lose fat almost as effectively as steroids, but without any of the downsides? And they’re cheap and legal!? It beggars belief. That’s why many people are claiming that SARMs are the ultimate supplements for health-conscious bodybuilders, and why many athletes are singing their praises for performance enhancement and muscle-building purposes. It definitely sounds too good to be true, but is it? What does the science say? Well, in this episode, we’re go

If you want to gain muscle and strength as quickly as possible, you have to maintain a slight calorie surplus. Unless you’re new to weightlifting, there’s just no way around it. In the end, energy balance impacts muscle gain just as much as fat loss. The unfortunate “side effect” is unwanted fat gain, of course, because even mild overeating will raise body fat levels over time. Can you get around this by including a “fat burner” or two in your supplement regimen while bulking, though? Well, the short answer is no, and in this episode, you’ll find out why. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

When I started working out, I was just over six feet tall and weighed about 155 lbs. I was your average skinny dude. After about 1.5 years of traditional “bodybuilder workouts,” I was … shall we say … a little less skinny. I had gained about 20 pounds since starting in the gym (~175 pounds), which isn’t very impressive considering most of it was gained in the first 10 months — the “newbie gains” phase. After 7 years, I weighed around 190 lbs, and was about 16% body fat. A big change from where I had started, of course, but that means that in 5 to 6 years, I had gained just 10 to 15 pounds of muscle. Again, not very impressive considering how much time and work I had put into my training. Well, this is where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes. For example, I was working exclusively in the 10 to 12 rep range and doing a lot of isolation exercises instead of compound exercises, and I thought

Few things turn heads quite like a killer butt.We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes.That’s why so many of us — guys and gals alike — want to know how to get our best butts ever.And if you’re one of them, you’ve come to the right place because by the end of this episode, you’re going to know exactly what you need to do for more butt gains in the next 30 days than you’ve seen in the last 3 months.(Hint: it’s more or less what you would think – train your backside a lot – but isn’t that simplistic.)I have to warn you, though — it’s not going to be easy.You can’t get a set of god(dess)-like glutes by “eating clean” and doing bodyweight squats and donkey kicks.So if you’re looking for “weird tricks” or “workout hacks,” then this isn’t for you.If, however, you’re ready to learn the simple science of building a badass butt, and if you’re ready to put in some work, you need to listen to this episode. Want to get my best advice on how to gain muscle and strengt

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.muscleforlife.com/signup/

Contrary to the title, it’s not just for artists. It’s for anyone that wants to make a good life for themselves and their families. It’s a tribute to persistence and industry, and some of its core messages are… Don’t just wander through life from pillar to post. Find something that matters to you and pursue it passionately. Don’t whine about how much hard work it takes to succeed. Learn to love the work and despise failure and quitting, instead. Don’t let your feelings dictate your actions. What you want is rarely what you need, and you can create the right feelings by taking the right actions. Don’t wait for inspiration. That’s how amateurs stay amateurs. Do the work, grind it out, and eventually you’ll get inspired. These bits of advice are all well and good, but what really makes it stand out among the many other books that say many of the same things is it doesn’t just tell us what we “should” be doing to succeed, which is pretty commonsensical, really, but it goes deeper, and tries to get at WHY we find

No matter how big your arms, chest, or back are…an upper body just isn’t complete without well-developed shoulders. Now, if you’re listening to this podcast, I don’t think I have to do much to convince you to build bigger, stronger shoulders. You’re sold. You just need to know how. I bet you’ve tried too. You’ve poured who knows how many hours of time and gallons of sweat into your delts only to be disappointed. I know how that goes. The reality is anyone who says building impressive shoulders is easy is lying. It takes a lot of work–the right work–and patience. It can be done though. And this episode is going to show you how. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

In this episode, interview author and researcher Dr. Anthony Jay about a topic that isn’t discussed much in the fitness space at least, and that’s how estrogen-like chemicals that we’re exposed to every day can lower testosterone and raise estrogen levels in our bodies. Most “testosterone talk” revolves around using diet, training, supplements, and even drugs to boost testosterone production, and while that’s one way to do it, there’s also the other side of that coin: removing impediments to testosterone production, which include these estrogen-mimicking chemicals. Here’s a little sneak peek of what you’ll learn in this episode: - How phytoestrogens and mycoestrogens present in certain plant foods can interfere with your hormones. - Why an imbalance in sex hormones can promote weight gain. - A nasty little trick companies use to make you think their plastics are free of estrogen-mimicking chemicals when they're not. - Five things you can do right now to dramatically reduce your exposure to artificial estrogen

When it comes to getting fit, or getting good at anything, really, there are two distinct phases: 1. Learning and applying the fundamentals. 2. Learning and applying ways to optimize your results. And if you want to build muscle and strength faster, eating protein before bed can help… …but it’s not nearly as important as some people would have you believe. You see, eating protein before bed falls squarely in bucket #2 above. If you don’t have the fundamentals in place, such as… - properly calculating and counting your calories and macros… - emphasizing heavy, compound weightlifting in your training… - following a sensibly designed workout program… …when you eat protein simply won’t matter. And nor will many other things, like what types of supplements you take, how many carbs you eat, how “clean” your diet is, how often you change up your workouts, and much more. Once you have #1 squarely in place (fundamentals), though, and you’re looking for ways to get more out of your training, then it makes sense to star

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: www.muscleforlife.com/signup/

It seems like every time you turn around, there’s a new weight loss supplement clamoring for your attention. You know, one that promises to shrink your belly fat, curb your appetite, or maybe even allow you to eat anything you damn well please and still lose weight. It all sounds great at first, but by now, most of us realize the idea of a “weight loss pill” is, at bottom, bunk. No amount of pills or powders alone can give us the lean bodies we want. Does that mean we should write off weight loss supplements entirely, though? Not so fast. When you look at the scientific research, evidence suggests some weight loss supplements can actually move the needle and thus are worth considering. You just have to know what to look for and how they affect your body, so you can use them properly. And that brings us to yohimbine. It’s often found in pre-workout supplements (because it’s a light stimulant) and fat burner supplements (because it purportedly accelerates weight loss), but what is it exactly? Does it actually h

Caffeine is the most popular drug in the world with a long and rich history, and no single molecule has enriched our culture like the wondrous little 1,3,7-trimethylxanthine. It’s also a controversial drug as various “experts” like to claim even mild but regular use eventually fries your nervous system, hurts your heart, and flatlines your adrenal glands. I’m not sure how many people would give caffeine up if this these claims were true–it’s just too damn good–but fortunately for us “users,” they’re either exaggerated or wholly false. While abusing caffeine can cause health issues, this is harder to do than you might think, but it raises the question of how much does caffeine actually impact our physical performance? Can it make a big enough differences to matter? Let’s find out. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

“Push pull legs” routines have been popular for decades now. In fact, just about every time-proven strength and muscle-building program fits this basic mold, and that’s not likely to change. My bestselling workout programs for men and women are also, essentially, push pull legs (PPL) routines with additional “accessory” (isolation) work to help bring up “stubborn” body parts. The primary reasons push pull legs routines have stood the test of time are they train all major muscle groups, allow plenty of time for recovery, and can be tailored to fit different training goals, schedules, and histories. They’re easy to understand, too. At bottom, a push pull legs routine separates your major muscle groups into three different workouts: Chest, shoulders, and triceps Back and biceps (with a bit of hamstrings as well if you’re deadlifting) Legs And it has you train anywhere from 3 to 6 times per week, depending on how much abuse you’re willing to take, what you’re looking to achieve with your physique, and how much ti

Are all types of protein equally good for building muscle? It depends on whom you ask. Many vegans and vegetarians will tell you that plant proteins are just as good as animal sources, if not better. And most hard-shell bodybuilders will laugh that at the idea that you can get big on a plant-based diet. “How many jacked vegans do you know?” they’ll ask. “Exactly. You gotta eat meat to gain mass, bro.” Well, who’s right? Is there something about animal proteins that makes them especially anabolic? Are plant proteins inherently deficient in some way and unsuitable to muscle building? And, bottom line, what types of protein should we be eating to gain muscle as efficiently as possible? Let’s find out. Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

This episode is part of a weekly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: Every Monday morning, I’m going to post a short and punchy episode that I hope gets you fired up to tackle the workouts, work, and everything else that you have planned for the week ahead. As we all know, it’s one thing to know what you want to do, but it’s something else altogether to actually make yourself do it, and I hope that this series gives you a jolt of inspiration, energy, and encouragement to get at it. So, if you like what you hear, then make sure to check back every Monday morning for the latest and greatest installment. --- Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

If you like to read biographies to find ideas, models, systems, habits, etc. that extraordinary people have used to improve their lives and achieve great things, then you want to read this book because Alexander the Great wasn’t just one of the greatest military geniuses of all time, he was also, to quote the author, “...perhaps more than any other man in history, the absolute embodiment of pure human ambition with all its good and evil consequences.” In short, Alexander was a man who conquered much of the ancient world simply because he could, and for that reason, he’s one of my personal favorite characters in history. Here’s a guy who took about fifty thousand troops and went on a truly epic journey: he marched them thousands of miles to the ends of the known world and led them to victory in scores of sieges, battles, and skirmishes, including many where they were out-numbered several times over, and ultimately toppled the Persian empire and created what is still one of the largest kingdoms ever. You just c