Muscle for Life

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Austin Current on the science of strength training, a monologue on how to easily and accurately calculate your body fat percentage, and a Motivation Monday episode on getting fired up for your workouts. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, yo

I’m often asked about how to make time for fitness when life gets in the way. It’s an especially common question from new parents looking for tips on getting fit or maintaining fitness. Life can be especially hectic for new parents and your health and gym time often take a backseat when your schedule feels out of control. So, this podcast is chockfull of practical tips for staying healthy, rested, and in shape not just as a parent, but as a busy person in general. I’m interviewing Ben Coomber, who’s not only a fitness professional, coach, nutritionist, educator, and father, but also a podcaster, motivational speaker, and all-around driven guy who runs several of his own businesses. He also just wrote a book that offers a step-by-step formula for transforming your life and finding more fulfillment and success regardless of how busy you are. Ben first appeared on my podcast in 2015, and in his triumphant return, we discuss . . . His new book How to Live an Awesome Life and what he felt he could uniquely contr

Who else can vividly remember the satisfaction of the moment when you realized that your warm-up sets used to be your working sets? Or that you don’t have to choose between looks and health and can just train for both? In this podcast, I’m sharing some fun fitness wins that will help you remember how far you’ve come in your fitness journey and help keep you motivated. Listen and let me know what you think! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz --- Mentioned on the Show: Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

What’s the best rep range for newbies? Should you do long fasts? How do sleep problems affect muscle gain and fat loss? How often should you refeed while cutting? How can women be healthy while minimizing weight gain during pregnancy? All that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better. -

How little training can you get away with while still making progress or at least maintaining what you’ve already built? There’s been a recent trend in the fitness space that more training volume is better. That’s great if you have lots of time to train, but not everyone wants to spend as much time as possible in the gym. In fact, many people want to know how to optimize their training so they can get more out of less. So, how little training can they get away with? The answer is that it’s less than many people think, and that’s what you’re going to learn about in this podcast. Returning to the podcast is John North, and we’re discussing minimalist training and time-efficient workouts. In case you’re not familiar with John, he and I have been working together behind the scenes for years on articles, books, podcasts, and other content. In fact, he’s the Director of Content for Legion. He’s also completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 p

Refined oils (and especially vegetable and seed oils) have become a big part of the Western diet, and they’re generating a lot of controversy these days. Especially on social media, many people are saying that these oils are one of the driving factors in the large increase in various diseases like cancer, diabetes, and obesity. Do we need to eliminate refined oils from our diet altogether? If we don't, are we imperiling our health and dramatically increasing our risk of various types of disease and dysfunction? This podcast is my evidence-based answer to those types of claims and to the questions that more and more people are asking me these days about these oils. --- Timestamps: 0:00 - Join my podcast giveaway! www.muscleforlife.show/giveaway 2:16 - What are refined oils? 3:20 - What happens to our body when we eat refined oils? 8:58 - How do refined oils oxidize when you cook them? 11:24 - What are the cardiovascular effects of refined oils? 13:19 - What are trans fat? 15:48 - What is your position on ref

Is reverse pyramid training (RPT) the best way to periodize training for most people? What are the pros and cons compared to the double progression and linear progression schemes I recommend in my books? In what circumstances would I recommend reverse pyramid training instead? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and

In this podcast, I interview Enrique, who read my book Bigger Leaner Stronger and joined my VIP one-on-one coaching program to take all the guesswork out of his training and nutrition and get leaner and stronger than ever before. And here’s the kicker: he also managed to quit smoking and excessive drinking. As a result, Enrique is now fitter and healthier at 40 years old than he was at 25. In fact, Enrique has enjoyed the coaching program so much and gotten so much out of it, he’s stayed on as a client since 2016 for the accountability. Before finding my work, Enrique’s party lifestyle caught up with him in his 30s, and he was overweight and out of shape. But once he read my book, got over the simplicity, and began following the program, he made such fast progress that he was motivated to take it to the next level and hire one of my coaches. In the next 4 months, he went from squatting just the barbell to squatting his bodyweight, all while losing 45 pounds. In this interview, Enrique and I chat about . . .

Decades of psychological research has demonstrated that we construct our worldview based on what we pay attention to, not what is. Want to see for yourself? Try the simple experiment I share in this podcast and you’ll see we have far more control over our emotions than we often think. In fact, we can “turn on” positivity almost on command by simply controlling our attention. Listen to this podcast and let me know what you think! --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:48 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz --- Mentioned on the Show: Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

What’s my favorite workout split? Is maintenance worth it or should you cut and bulk until you reach your goal? When should you start using a weightlifting belt? When will I release a kids multivitamin? Is plant protein as good as whey? What’s the difference between training and exercise? All that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let m

Do people respond differently to the same training? How big of a range is there? Is there such a thing as a non-responder? How can you know if you’re a high-responder or low-responder (hardgainer) to training? How should your starting point affect your workout programming? If you’ve ever wondered these things or had similar questions, you’re in good company, because they’re things I’m often asked. You’re also going to enjoy this podcast because I’m interviewing Chris Barakat all about individual responses to training. In our discussion, we chat about . . . What a high-responder is and what being one means for total muscular potential Individual training response differences in the scientific literature and in studies he was directly involved in How inconsistency holds back gains despite being “advanced” in training years Signs to look for if you're wondering about your training potential Individual differences in strength endurance How starting points should be taken into account with your training

Do you have or know someone who has diastasis recti? This is when the abdominal muscles separate, which causes abdominal pain, abdominal weakness, and visual abnormalities. It’s especially prevalent during the late stages of pregnancy and childbirth, and while this condition can resolve itself and often does, at least partially, there are things you can do to accelerate the process or complete the process if it has been a while and your abs have not gone back to normal, they have not fully closed. So in this podcast, you’re going to learn what diastasis recti is, how to check for it, and how to correct it. I'm also going to share some excellent exercises you can do to help fix it, as well as a six week training program, and more. --- Timestamps: 0:00 - Save up to 30% during our Black Friday Sale! https://buylegion.com/ 3:20 - What is diastasis recti? 4:59 - How do you know if you have diastasis recti? 7:19 - How can you fix diastasis recti? 8:48 - What are some things that help correct this? 13:18 - What ar

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Dr. Spencer Nadolsky on improving thyroid health and function, a chapter from the audiobook of Beyond Bigger Leaner Stronger about the “almost nearly perfect” diet, and a Book Club episode on The Magic of Thinking Big. Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Mus

I’m often asked about training shoes. For example, is it worth investing in weightlifting shoes with an elevated heel for squats? Should you deadlift in those shoes, or is it better to pull barefoot? What about minimalist, “barefoot-style” shoes? And to be honest, fitness footwear isn’t something I’ve spent a lot of time looking into, so I wanted to invite an expert in the field onto the podcast to discuss the topic. That’s why Jake Boly is joining me for an interview in this episode, to not only explain the differences between fitness shoes, why they matter, and what to look for in a pair gym shoes based on your training, but to also give specific model recommendations. In case you’re not familiar with Jake, he’s the founder of That Fit Friend, a site dedicated to testing and reviewing the best training shoes and apparel, and creating content to help people make informed buying decisions. A lot of review content out there is nothing more than undercover marketing and paid advertising, but Jake actually runs

Is the morning the best time to lift weights? What does the research say about training in the evening instead? How big of a difference is there in muscle growth and performance between early morning and night workouts? What role does personal preference play? I’ll answer all these questions and more in this podcast. --- Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 5:19 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip --- Mentioned on the Show: Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

How lean can you get without cardio? Are farmer’s walks beneficial? When will Legion be in retail stores? How much fat should you eat every day? Should you get blood work done or check your testosterone levels? Can you use a neutral grip on the dumbbell bench press? Should you do fulcrum deadlifts? All that and more in this Q&A podcast. Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like

Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet. Menno has been on my podcast many times on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques. In this interview, Menno and I talk about . . . What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate mor

You may have heard of the Smolov squat program, which is a high-volume, high-frequency specialization routine intended to boost your squat fast. It’s also supremely difficult. So, is it worth the effort, or is it just an exercise in masochism? In this podcast, you’re going to learn what the Smolov program is, whether you should try it, how to do the program correctly if you do want to give it a shot, and more. --- Timestamps: 0:00 - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 1:59 - What is the Smolov program? 3:18 - Who shouldn’t do the Smolov program? 5:36 - How does the Smolov program work? 9:06 - What does the Smolov training program look like? 19:08 - Will this help you build muscle? 20:10 - How effective is the Smolov program? 20:39 - What is the Smolov Junior training program? 21:08 - Can you train other body parts while following the Smolov program? 24:19 - How do you do the calculations to follow the program? -- Mentioned on the Show: Find the Perfect S

Some people claim eating fruit is a problem because modern fruit is very different from the fruit humans were eating thousands of years ago. Not only is modern fruit larger and more sugary, they say, but now we’re eating a much larger quantity and variety of fruit than we ever did. This is contributing to obesity and other diseases. Is there any truth to these claims? Is modern fruit that different from ancient fruit? Does it matter? Find out in this podcast. I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and h

What’s the best way to end a cut once you’ve reached your body fat goal? Should you slowly ramp up calories and reap the purported benefits of a reverse diet, or is that a waste of time or worse, potentially negative? Is it better to increase your calorie intake right to maintenance, or will that result in gaining back the fat you lost due to metabolic adaptation? There’s been a bit of controversy in the fitness space in recent years over reverse dieting. In fact, it’s something I’ve changed my mind about over the years as the research panned out. In this interview, I chat with Cody McBroom about the science of reverse dieting and when it makes sense for everyday fitness folks. Because while there’s no denying the usefulness of science and fitness research, real life isn’t a laboratory. Unscientific methods can still prove useful, and sometimes for surprising reasons. So what does the science say about reverse dieting, and how does that compare with the practical utility of slowly increasing calories after a