Whats up, hiya, and welcome to Muscle For Life. I’m your host, Mike Matthews, and at present is a Q&A—Q&A quantity 70 that I’ve recorded. And per common, I’m going to be answering questions that folks have requested me over on Instagram. If you wish to ask me questions, you’ve received to comply with me on Instagram at Muscle For Life Health, after which it’s important to watch my tales.
And each couple of weeks or so, I put up a narrative. I ask for questions—you already know, the little query sticker—after which I get a bunch of questions, undergo them, and select those which can be topical or fascinating or ones I simply haven’t answered 1,000,000 occasions already. I reply them briefly there on Instagram after which carry all the things over right here to the podcast, the place I can reply the questions in additional element.
So at present, I reply questions associated to the behind-the-neck press: is {that a} obligatory train? Whether or not I drink alcohol, my high three ideas for problem-solving, if you’re lacking out on any advantages by doing the lure bar [00:01:00] deadlift versus the traditional deadlift or the sumo deadlift, the three greatest books I’ve learn not too long ago, and the way lengthy you need to lean bulk for earlier than you chop—how you need to plan out your lean bulks and your cuts to get the very best outcomes—and extra.
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[00:04:00] Clebs asks: “Is behind-the-neck press a obligatory train? Safer various?”
So, my ideas on the behind-the-neck press. First, most individuals discover the behind-the-neck press uncomfortable as a result of it requires above-average shoulder mobility to do appropriately, and many individuals lack the above-average mobility required. Additionally, the train forces you to tilt your head ahead into a clumsy place to press from.
Second, the behind-the-neck press places your shoulders in an inherently unstable place, which will increase your threat of damage, notably as you get stronger and have to make use of heavier weights to supply a adequate coaching stimulus to make the train worthwhile. Positive, you are able to do a bunch of warm-up units, I suppose, however if you wish to do onerous working units that may really produce muscle development, it’s important to prepare onerous, use heavier weight, and push near failure. Sadly, many individuals do precisely what you don’t need to do to compensate for the disadvantages of this train: they use a lot lighter masses and depart a number of reps within the tank in each set.
So then, they progress extra slowly, and so they progress in smaller quantities on the train. That, in fact, limits your means to realize muscle and power. On stability, I believe it’s cheap to treat the behind-the-neck press as a viable train, however given its shortcomings, I’d relatively use a regular press—so, in entrance relatively than behind—to maximally and safely overload my shoulders, my entrance delts particularly. I rely totally on efficient isolation workout routines like a lateral elevate, a rear elevate, or a rear-delt row to coach my aspect and rear delts. I don’t do the behind-the-neck press.
Okay, OwlCitiesFerrara asks: “You natty?”
Sure, and I’ll take a little bit victory lap for that—40 years previous, lifting three days per week, I do cardio on the opposite days, and I’m nonetheless getting requested if I’m natty.
Annalise Rowe asks: “Do you drink alcohol?”
No, I don’t. I nonetheless don’t. I by no means received into ingesting alcohol, and I figured it’s not a behavior value taking over. That mentioned, a few months in the past, I did have my first drink in in all probability 8 years or so. At a marriage, it was two pictures of some shitty vodka factor, and it simply made me really feel sort of lightheaded for possibly quarter-hour, after which I felt nothing. So yeah, that was cool.
LLeon22 asks: “My woman works nights and has thyroid points. Following plan, however not getting outcomes. Concepts?”
Sure, a number of issues that may assist right here. One is sustaining a constant sleep schedule, together with on her days off, which isn’t enjoyable, I do know, but it surely actually may also help rather a lot if she will do it.
Two, utilizing mild to assist regulate circadian rhythm. Which means vibrant lights once you’re awake, darkness when you’re sleeping, and darkness beginning no less than an hour or so earlier than mattress. There’s additionally a tool I got here throughout not too long ago that could be useful in such a state of affairs and likewise useful with touring. It’s referred to as the Re-Timer, and it’s a intelligent and handy, very moveable little gadget for exposing your eyes to blue-green mild, which has been proven to be the simplest in affecting the circadian rhythm. There are a variety of papers which have been printed with this gadget, so there’s analysis to help its efficacy.
Anyway, getting again to the information: the third tip for somebody who’s working nights and has thyroid points is utilizing melatonin—simply a regular protocol—after which lastly, incorporating a 20- to 45-minute nap after being awake for about six to eight hours, if potential.
Okay, subsequent query comes from Ezekiel Swanson: “High three ideas for problem-solving basically?”
Effectively, other than the fundamentals like creating crucial pondering, creating metacognitive expertise—so planning, monitoring, evaluating your personal cognition, and so forth—and understanding the scientific methodology, I’ve a number of particular ideas.
One is firmly adopting the mindset that there’s a resolution. You don’t know what it’s but, however it’s important to get into that mindset: there’s a resolution, and you’re going to discover it. Then, you’re going to face it.
Which brings me to my second level: accepting that generally the answer is within the place that we least need to look. Typically it’s the factor that we don’t need to face essentially the most. We are able to usually shortcut the method of discovering options by simply beginning proper there—by simply being trustworthy with ourselves. The place do we actually not need to look? What do we actually not need to face? Possibly we must always simply look there first, and possibly the answer is staring us proper within the face.
To make use of a easy instance in health, take a look at weight reduction, proper? How many individuals are combating weight reduction and don’t need to take a look at energy? After all, they don’t need to take a look at how a lot meals they’re consuming. They’re keen to look in so many different locations—they’re keen to think about so many different absurd propositions—simply to keep away from going through the easy undeniable fact that they eat an excessive amount of meals. They only must eat much less meals.
My spouse is German, and she or he has instructed me that in Germany, in German tradition, there’s a meme, I suppose you may name it, for weight reduction, and it’s simply this: “Eat half the quantity of meals you usually eat.” Like, that’s really a factor that Germans hear rising up. “Oh, you need to drop extra pounds? You simply want to chop your meals in half.” Very German. Very chilly, sensible, and workable.
Anyway, coming again to my checklist of problem-solving ideas: quantity three is knowing that generally the best resolution, the very best resolution, can be the least emotionally satisfying, the least emotionally palatable. And as a corollary to that, generally essentially the most emotionally satisfying—no less than in that second—essentially the most emotionally palatable resolution is definitely a very dangerous alternative.
Typically we simply need to pressure ourselves to do issues that don’t really feel nice. Possibly even issues that make us really feel dangerous, make us really feel unhappy, upset, indignant—no matter—however we all know are proper as a result of they’re supported by sound reasoning, details, and logic. However usually, we really feel rather a lot higher after making that tough choice than we thought we might really feel earlier than we made it.
[00:11:00] I imply, take into consideration figuring out, for instance. What number of occasions have you ever pressured your self into the fitness center to begin a exercise that you just actually didn’t need to do? You figured you’d give it 10 minutes, and if you happen to nonetheless felt the identical method after 10 minutes, you’d simply depart. You’re doing it one rep at a time, one set at a time. After which, after 10 minutes, you begin to get pleasure from your self, and by the top of the exercise, you’re feeling nice. You’re so completely satisfied that you just didn’t skip the exercise.
Many individuals say their greatest exercises usually began that method. Their greatest exercises are sometimes not those the place they got here into the fitness center stuffed with vitality and motivation and crushed their exercise. No, their greatest exercises—those that stand out essentially the most of their thoughts—have been those that began terribly, the place they barely made it into the fitness center to do. They nearly drove again residence, then pressured themselves to begin the primary set. And by the top, they felt completely revived.
In case you’ve spent sufficient time within the fitness center, I’m certain you’ve had that have greater than as soon as. It really works the identical method in different arenas of life and different endeavors. Typically, we simply need to pressure ourselves to do what we all know ought to be completed, to do the best factor—in keeping with reality, details, logic, and so forth—no matter how we really feel. After which afterward, we really feel nice.
iMegaBeast asks: “Will we miss out on any advantages by doing lure bar deadlift over sumo or standard?”
Nothing significant, no. The lure bar deadlift is a good train, regardless of what some folks would have you ever consider. What we’re largely speaking about are ability and power particular to these workout routines. So, if you happen to do loads of lure bar deadlifting, it’s not going to translate over in addition to you would possibly assume to a traditional or sumo deadlift. You’ll need to work on these workout routines to construct up the technical ability to have the ability to absolutely specific the power you’ve constructed on, let’s say, the lure bar deadlift.
The reverse might be not as true, no less than not as true in my expertise. Which means, if you happen to do loads of standard or sumo deadlifting, then go over to the lure bar, you’ll seemingly be capable to specific nearly all of your power on that train as a result of it’s much less technically demanding.
One thing I’ve completed for a very long time is alternate between the traditional and the lure bar deadlift. I don’t like sumo; it doesn’t really feel good to me, so I simply don’t have a cause to do it. For a very long time, I’ve alternated between standard and lure bar deadlifting, largely to provide my joints a little bit of a break. The lure bar deadlift is less complicated in your again, for instance. You too can load it up a little bit bit heavier than the traditional deadlift.
Jacob Callahan asks: “Ideas on the Trump conviction?”
This was requested again in November, I believe—it was earlier than the election, only for some context. However my ideas on the time have been that it gave the impression to be high-risk sensible politics that was prone to fail. That’s what I used to be saying on the time. I didn’t assume it was going to do a lot of something however increase Trump’s fundraising and polling, which is in the end what occurred.
The explanation for that’s it was simply too contrived. I didn’t actually perceive the technique from the Democrats past possibly desperation. If I have been Trump again then, I might’ve been begging for a jail sentence that will have been efficiently appealed to the Supreme Court docket. I wouldn’t even have gone to jail, however I’d have been begging for a jail sentence to additional enhance my numbers—my polling, my fundraising. Once more, I might enchantment it to the Supreme Court docket, assured it will be overturned. So, I’m not going to jail. By no means interrupt your enemy whereas they’re making a mistake, proper?
Okay, the following query comes from Jess Dunning Ebersolk, and she or he asks: “Are consuming issues one thing you commonly advocate, or are you simply senseless?”
Okay, so first, let’s settle down, expensive, as a result of there is no such thing as a want for the hysterics. Actually, let me communicate to your husband. I must inform you about my bestselling health e-book for girls who need to lose as much as 35 kilos of fats or extra and acquire whole-body muscle definition in simply three to 5 hours per week and with out giving up scrumptious meals or doing grueling exercises.
Now, the e-book is known as Thinner Leaner Stronger. Whereas it can’t offer you a toned Hollywood-babe physique in 30 days and isn’t stuffed with weight-reduction plan and train hacks for gaining lean muscle and melting stomach fats quicker than a sneeze in a cyclone, it’s a science-based vitamin and train e-book. It should demystify muscle constructing and fats loss, displaying you precisely tips on how to get a lean, sturdy, and match physique with out spending hours within the fitness center each day or giving up your favourite meals like hamburgers, pizza, and even ice cream.
The kicker? You’ll see seen leads to the mirror and within the fitness center in simply your first month on this system that comes with the e-book.
How is all of that potential? The reality is muscle constructing and fats loss simply aren’t practically as difficult as you’ve been led to consider. You don’t need to obsess over “clear consuming.” You don’t need to keep away from unhealthy meals like sugar, meat, or bread. Some meals are extra nutritious and ought to be eaten extra incessantly than others, however that’s about it.
You additionally don’t need to grind by means of hours of punishing exercises each week—sweating buckets, getting actually sore, or coaching till you’re bone drained. These issues are utterly overrated for gaining muscle and power.
[00:18:00] You additionally don’t need to slog away on the treadmill. Actually, you don’t must do any cardio in any respect to do away with stomach, hip, and thigh fats. Cardio may also help, and cardio is wholesome, however you don’t need to do it to get into nice form. These are just some of the dangerous lies and myths that preserve girls weak, chubby, and confused.
In my e-book Thinner Leaner Stronger, you’ll study one thing that the majority of these girls, sadly, will in all probability by no means know. That’s tips on how to lower by means of all of the confusion and litter and create clear, structured, no-nonsense weight-reduction plan and coaching plans tailor-made to your health targets, circumstances, and preferences.
That’s why Thinner Leaner Stronger is likely one of the hottest girls’s health books of all time, with over 500,000 copies bought in 13 totally different languages. It’s helped tens of hundreds of ladies of all ages and skills remodel their physique composition, health, and well being. The Thinner Leaner Stronger system of consuming, coaching, and recovering can be supported by 367 peer-reviewed scientific research referenced behind the e-book.
And Thinner Leaner Stronger has been commonly revised over time based mostly on the most recent findings in vitamin, train, and supplementation analysis, with the most recent model—the fourth version—launched in 2023. So, the underside line is that this: you may get that head-turning, beach-ready physique with out following bizarre, excessive, or difficult weight-reduction plan, train, or supplementation methods. And Thinner Leaner Stronger will present you the way.
So, head over to Amazon, get your copy now, and begin your journey to a fitter, leaner, and stronger you.
Strolling Paws asks: “The perfect three books that you just’ve learn not too long ago?”
I’ve been on a little bit of a book-losing streak this yr. There are a variety of books that I simply barely completed—nearly give up—however I discovered simply sufficient worth to complete. I’ve additionally give up various books, notably style fiction, as a result of I’m all for writing style fiction. I’ve been engaged on that as a interest for a while now.
I began by educating myself, studying a bunch of books on writing style fiction and simply writing fiction basically. Then I processed all of my highlights and notes, constructing out a system that may permit me to use what I’m studying in these books as a result of it’s method an excessive amount of to attempt to preserve in your head. I selected to construct it out as checklists—I believe that’s the only option to flip the knowledge into one thing you may really use once you’re writing.
Now, I’m engaged on what will probably be a brief story, possibly one thing between a brief story and a novella. The logic there being that if you happen to can’t make brief tales or novellas work, you haven’t any enterprise writing novels, proper?
Anyway, I’ve give up loads of style fiction: The Title of the Wind—boring. The Lies of Locke Lamora—boring. The Blade Itself—boring. Murderer’s Apprentice—boring. Earthsea—boring. Not solely boring, however I’m shocked at what number of best-selling fiction books—these are fantasy books, clearly, as a result of that’s a style I’ve an affinity for—are deeply flawed from a storytelling perspective. They violate some very basic ideas of efficient storytelling.
I’ll offer you an instance: story at all times has a protagonist with a really clear purpose, a really clear want—one thing they’re attempting to realize. very clearly whether or not they have achieved it or not. In good tales, that want turns into a burning want—one thing they’d sacrifice all the things for, possibly even their life. That may be figurative, relying on the kind of story.
In keeping with time-proven storytelling ideas, your story doesn’t even start till you’ve established that. One thing I’m so sick of are tales that begin with a protagonist who has no actual want, nothing at stake. They’re simply wandering round, stumbling into one thing that may, in some unspecified time in the future, flip right into a want.
Nonetheless, after 100 pages, 150 pages, there’s no clear want—nothing they care deeply about, nothing they couldn’t simply stroll away from. That’s a easy check: what occurs if the protagonist have been to only stroll away or say, “ what, I don’t care about this anymore. I’m simply going to do one thing else”? If there aren’t any penalties, your story hasn’t even began.
Once more, I’m discovering story after story, notably within the fantasy style, that begins this manner. Protagonists don’t have any clear want and don’t care about a lot of something. After 100 to 200 pages—and I’m giving these books loads of time, not quitting after 20 pages—the protagonist continues to be simply puttering round. At any level, they may give up, and there’d be no unfavourable penalties. That’s only a poorly designed story, interval.
That’s only one factor. I might undergo in all probability ten examples of Storytelling 101 foundational ideas which can be grossly violated by many of those bestselling books. I’m shocked. My assumption now could be that {many professional}, historically printed fiction authors—individuals who make most or all of their revenue from writing fiction books—haven’t studied the craft of storytelling very deeply.
My guess is that loads of them have learn loads of fiction and, by means of osmosis, picked up sufficient to be adequate to get so far as they’ve, however they haven’t made a real research of the artwork. That’s my assumption to this point.
[00:24:00] Anyway, I haven’t even answered the query but. Let’s take a look at my spreadsheet of what I’ve learn this yr. The 4 Pillars of Investing—I’d advocate that if you wish to study investing. That was e-book. Twelve Towards the Gods—I preferred a few of it. It was a bit too overwrought for me; the writing was a bit too frilly, however I did like a number of the concepts in that e-book.
Can’t Harm Me by David Goggins was surprisingly good to me. I didn’t assume I used to be going to love it, however I really fairly preferred it. I discovered it inspiring. He has a wild story. Positively a motivational e-book that will help you cease being a sufferer, cease making excuses, and simply do the issues you already know you’ll want to do no matter how you are feeling about doing them.
I additionally learn his subsequent e-book, By no means Completed, which I additionally preferred, however not as a lot as Can’t Harm Me. There was a e-book referred to as The Artwork of Technique as a result of I needed to examine sport idea. I’ve learn some Sport Concept 101-type stuff previously, discovered it fascinating, and needed to go a little bit deeper. The Artwork of Technique by Avinash Okay. Dixit and Barry J. Nalebuff was good. I preferred that e-book.
The Psychology of Cash—I didn’t actually prefer it. I barely completed it. Not solely is it not very relevant to me and my circumstances, however I discovered various the arguments within the e-book very superficial and, in some circumstances, simply utterly improper—not true. For instance, within the e-book, Morgan Housel says many individuals are horrible with cash as a result of they purchase issues they don’t must attempt to get recognition or admiration from folks, to sign standing. He acknowledges that as an appropriate want, possibly even a pure want, however argues that purchasing issues like a elaborate automobile, for instance, is definitely not an efficient option to get that since you would possibly assume you’re getting consideration from folks, however they’re really giving consideration to your automobile and imagining themselves in it, utterly ignoring you.
Uh, no. That’s utterly improper. One of many best methods to get that kind of consideration from folks—and to get handled higher, to get curiosity from individuals who in any other case wouldn’t be all for you, together with the alternative intercourse (extra so with women and men than the reverse, but it surely works each methods)—is to verify folks know you’ve some huge cash. What’s the best method to verify folks rapidly know that? It’s to drive a elaborate automobile, put on a elaborate watch, and so on. Conspicuous consumption works if what you’re attempting to do is get that kind of consideration from folks, to get curiosity.
The true drawback is feeling such as you want that spotlight—feeling like you’ll want to be fascinating on a regular basis, want folks to be all for you, to ask what you do for a dwelling, to need favors from you, to need to be round you, possibly even want they have been you. That’s the actual drawback. After all, folks don’t need to hear that as a result of they don’t know what to do about it. So, within the e-book, Housel simply glosses over that and says, “That’s pure; there’s nothing notably improper with that. It’s simply that conspicuous consumption doesn’t actually work for that.” No, it completely does, and the actual drawback is needing that spotlight within the first place.
Anyway, that’s simply an instance of one thing that irks me after I’m studying books. I ponder, on this case, if the writer even believed what he wrote or if it was simply advertising. I consider a marketer, Blair Warren, who printed one thing referred to as The One-Sentence Persuasion. It goes like this:
“Folks will do something for many who encourage their desires, justify their failures, allay their fears, verify their suspicions, and assist them throw rocks at their enemies.”
I believe there’s loads of reality in that, and The Psychology of Cash did job tapping into every of these components—encouraging desires, justifying failures, allaying fears, confirming suspicions, and throwing rocks at enemies. However on stability, The Psychology of Cash is certainly a internet optimistic. It has good recommendation, and I’m certain it’s serving to lots of people make higher monetary selections.
So far as investing 101 books go, I a lot most popular The 4 Pillars of Investing. It doesn’t have the entire emotional cope that The Psychology of Cash has. Some folks in all probability ought to learn The Psychology of Cash first to get the “copium” they should make higher monetary selections. However if you happen to don’t have a bunch of emotional, psychological baggage round cash and simply need to know tips on how to be a reliable investor who can get wealthy slowly and intelligently, once more, The 4 Pillars of Investing is a greater e-book.
Anyway, coming again to my 2024 studying checklist, I’m at the moment studying The Story of Philosophy by Will Durant, which I really like. At this level, I principally love something by Will Durant. I’ve learn, let’s see, 4 or 5 of his books now and have actually loved each single one. He’s one among my favourite authors, really, interval. Definitely one among my favourite writers of historical past and one among my favourite thinkers. I like the way in which his thoughts works, and I like the way in which he expresses his ideas as effectively.
I’m studying that, and I’m additionally studying The Martian by Andy Weir, which I’m liking. One of many causes I’m liking it’s this: web page one, what do we’ve got? Oh, take a look at that! Now we have a protagonist with a really clear purpose, a really clear want that issues rather a lot to him. The stakes are very excessive. We even have very clear forces working in opposition to him that he’s going to have to beat. He’s clearly an underdog, and it’s important to marvel, how is he going to do that? You work he’s in all probability going to make it in the long run, however you haven’t any thought how or what it’s going to value him.
[00:31:00] All proper, let’s transfer on.
Okay lifts perpetually asks: “How lengthy ought to bulking/slicing/sustaining phases final?”
A great rule of thumb is no less than three months of lean bulking for each month of slicing. That’s assuming you don’t must first lose loads of fats, in fact. In that case, you simply lower for so long as you’ll want to lose the fats you’ll want to lose. However when you’re alternating between lean bulking and slicing, once more, the goal is no less than three months of lean bulking for each month of slicing.
You don’t need to insert upkeep phases if you happen to don’t need to, however you may if you happen to’d like as a result of possibly you desire a break from overeating or undereating. And naturally, you may nonetheless acquire muscle and power whereas sustaining—it’s simply not going to be as efficient as it’s whereas lean bulking.
Milkman82 asks: “Does preserving my coronary heart price elevated into zone 2 whereas lifting depend for weekly cardio?”
Sure, it will, however I don’t advocate that you just do this as a result of it’ll require shorter-than-optimal relaxation intervals that may end in much less muscle and power acquire. Once we’re lifting, the main focus is gaining muscle and power. If we need to do cardiovascular train, then we must always hop on a motorbike, go for a run, or do devoted cardio. Strive to not make your weightlifting into cardio until you’ve a selected cause to try this.
For instance, until you have already got sufficient muscle and power to be completely satisfied and also you need to work in your muscle endurance, you would possibly deliberately use shorter relaxation intervals and primarily flip your lifting right into a sort of metabolic conditioning. That’s one cause you would possibly do it. But when it’s nearly cardio and coaching your cardiovascular system, then I’d advocate doing separate cardio. Typically, I’d advocate lifting weights to realize or keep muscle and power and doing cardio to coach your cardiovascular system.
Mario Hugon asks: “Suggestions on carb/calorie-efficient meals?”
Positive! So, we’ve got grains like rice and oats, whole-grain bread, and whole-grain pasta. Now we have energy-dense fruits like bananas, grapes, and mangoes. There are additionally some energy-dense greens—or no less than denser than greens which have only a few energy and carbs—like potatoes. Potatoes are very filling, although, so that may get in the way in which of lean bulking relying in your urge for food. Candy potatoes are energy-dense and scrumptious, and also you’ve received corn and peas, that are additionally straightforward to eat loads of.
There are energy-dense legumes like lentils, chickpeas, and black beans. Lastly, there are high-carb deal with meals like popcorn, rice desserts, crackers, pretzels, and sweet. However once more, sweet could be a deal with—I wouldn’t advocate getting a good portion of your each day carbs or energy from sweet.
Mopar Johnny asks: “Favourite obliques train?”
Effectively, it’s going to be the squat, the deadlift, and the overhead press as a result of that’s actually all most individuals must get obliques they’re pleased with. In case you do direct indirect work, like aspect bends, along with squats, deadlifts, and overhead presses, sure, you may construct larger obliques. However you may as well find yourself in a state of affairs the place you’ve giant, very developed obliques that look cool once you’re actually lean however simply make you look thicker and even fatter once you’re not.
So simply concentrate on that.
Wealthy MCC 1975 asks: “Why are individuals who do CrossFit jacked? They do extra quantity and cardio than you’d prescribe.”
Effectively, bear in mind there’s usually a variety bias in play once you’re individuals who do CrossFit. Typically, these are individuals who have been already jacked earlier than CrossFit after which used it to remain jacked.
In some circumstances, what you don’t know is that, along with CrossFit exercises, they go to a standard fitness center and carry weights for a few hours per week as effectively. In case you’re referring to elite CrossFitters or different hybrid athletes basically, there’s additionally medication. Let’s not neglect that.
Robert Malstrom asks: “What’s higher for muscle development: 6 to eight reps or 10 to fifteen reps?”
Theoretically, neither. Six to eight reps may be simply as efficient as 10 to fifteen reps and vice versa, if you happen to’re pushing near failure on the best workout routines with the best kind and so forth. Nevertheless, virtually talking, I might say 6 to eight reps are higher for gaining power than 10 to fifteen reps. As you turn into an intermediate weightlifter, it turns into extra vital to proceed gaining power to realize progressive overload.
No matter the way you’re organising your rep ranges, you need to be sure to’re doing no less than some heavier weightlifting—one thing between 4 and eight reps per set. That’s simpler for gaining power than doing 10 to fifteen reps per set. However there’s additionally the enjoyability issue. Most individuals would say that doing 6 to eight reps, possibly as much as 10 reps, taken near failure on most workout routines is extra fulfilling than doing 10 to fifteen reps. Why? As a result of 10 to fifteen reps simply hurts extra.
It additionally takes extra time. For what it’s value, a set of 12 or 15 reps takes about twice so long as a set of 6 or 7 reps. That’s very true on compound workout routines. Go do a set of any kind of squat—whether or not it’s barbell or machine—for six to eight reps and push near failure. Not all the way in which to failure, however your ultimate rep must be tough, slower than the primary rep, and possibly you may do, let’s say, 2 extra max, possibly 3 if you happen to completely needed to.
Now, within the subsequent set, regulate the load and do this for 15 reps. Once more, by the fifteenth rep, your legs are on hearth. That rep is considerably slower than your first and even your fifth. See which one you want extra. Now, apply that to a bunch of different workout routines each week perpetually.
[00:38:00] Roby 11 asks: “What have you ever seen work the very best for somebody to bulk whereas staying lean?”
One factor that may work fairly effectively is 5 days of a average calorie surplus—let’s say a 5 to 10 p.c surplus—adopted by two days of a average deficit, one thing like 20 to 25 p.c. That is additionally referred to as calorie biking.
After all, it requires extra administration than many individuals need to interact in since you principally need to comply with a meal plan or monitor your energy and macros nearer than most individuals need to—seven days per week. However if you happen to’re keen to try this, it might probably work fairly effectively for gaining extra muscle and power than you’d by simply consuming at upkeep. Upkeep, by the way in which, actually means you’re both a little bit bit over or a little bit bit beneath. We’re by no means consuming the precise quantity of energy we’re burning, in fact.
In case you like being lean-ish, you’re going to are inclined to under-eat relatively than overeat. Upkeep for lots of people, sadly, tends to seem like three, 4, 5 days of a slight deficit, adopted by—effectively, not essentially adopted by—however over the course of per week, nearly all of the times are in a slight deficit. The remaining days are sufficient of a surplus to keep up physique composition over time. That’s not perfect from a muscle-building perspective.
With this calorie biking strategy, you’re deliberately in a surplus 5 days out of the week, and then you definitely’re utilizing the following two days to lose some, most, or possibly even the entire fats you gained within the 5 days of the excess. That may be simpler over time for gaining muscle and power than simply attempting to eat at upkeep energy.
That mentioned, it’s inferior to having all days in a average surplus. It’s onerous to say how inferior, however if you wish to acquire muscle and power as rapidly as potential—particularly if you happen to’re an intermediate or superior weightlifter—simply sustaining that regular calorie surplus is essential, assuming you’re pure.
Sam Huffler 23 asks: “Is there any cause Legion isn’t bought in shops? Or no less than, I’ve by no means discovered it.”
Yeah, we’re launching with Vitamin Shoppe lastly firstly of subsequent yr, 2025. I’m undecided when that is going up, so possibly I ought to be saying “this yr,” however in 2025 Q1, we’re rolling out with Vitamin Shoppe. We’re going to be pursuing another alternatives as effectively. By the start of 2026, we’re planning to go a lot wider than Vitamin Shoppe and a handful of different potential grocery shops and unbiased chains.
The explanation I’ve waited this lengthy is that we centered on e-commerce, and we’ve completed very effectively in e-commerce. However ready this lengthy was in all probability a mistake. Usually, the playbook seems to be like this: you begin your model—no matter firm, actually, if it’s a CPG (shopper packaged items) product, you begin on-line. You employ e-commerce to show that you’ve got product-market match and a price proposition that may scale a enterprise.
Usually, that appears like possibly $5 million in annual income. As soon as you may present that you just’ve bought $5 million value of stuff within the earlier 12 months, you may get retailers . At that time, you sometimes go into retail. Many CPG manufacturers that do this find yourself focusing extra on their retail enterprise and counting on retail for many of their income as an alternative of e-commerce.
Within the case of Legion, we’ve gotten fairly far contemplating the circumstances in e-commerce. We’ll do about $45 million in gross sales this yr—I’m recording this in 2024, however I believe it’s going up in 2025. So, final yr, we did about $45 million. In 2025, we’re forecasting vital development—no less than 25 to 30 p.c, possibly as excessive as 40 p.c. We haven’t finalized the forecast but, however that’s what it’s trying like. That’s as a result of we’re rolling out new channels, merchandise, flavors, and advertising initiatives.
A few of these advertising initiatives—notably with paid acquisition—ought to have been completed a very long time in the past. Ready this lengthy to enter retail was in all probability a mistake, however at this level, it’s additionally a possibility. The model ought to in all probability be doing $40 to $50 million in retail alone, and that’s in all probability three to 5 years of good work. It’s simple—it’s not straightforward, however all the weather are there on our finish when it comes to model fairness, product-market match, and the worth proposition. There’s no cause why it might probably’t occur like that; it simply must be executed on. Which means we want the best folks and the best technique, in order that’s going to be a high precedence for development over the following few years.
Worldwide distribution can be an space the place we’re simply getting began. There’s loads of demand, and it’s one thing we must always’ve pursued extra aggressively some time in the past. However right here we’re.
Sienna Gianelli asks: “The right way to convert kayaking into your step depend?”
I might depend that towards bodily exercise relatively than steps as a result of transferring your decrease physique is vital for sustaining hip and again perform and well being. In some methods, strolling actually is drugs.
Sterling Leck asks: “No TRT in any respect in anyway? How the hell do you seem like that at 40 pure?”
No, no TRT. I really not too long ago received blood work completed. My complete testosterone was 714, and my free testosterone was 9.2, which isn’t nice. My SHBG (intercourse hormone-binding globulin) was 50 or 51, if I keep in mind appropriately. I simply received blood work completed once more as a result of I’m doing a sleep program referred to as Absolute Relaxation, run by Dr. Andy Galpin, and that entails blood work. I’m curious to see if my SHBG continues to be excessive—I haven’t seen the outcomes but.
Between the 2 checks, I elevated my carb consumption. After I checked out my blood outcomes, I noticed excessive SHBG, low fasting insulin—not problematically low, however simply low—and low blood sugar. Once more, not problematically low, however low. I checked out my carb consumption on the time, and it was between 200 and 250 grams per day. For somebody who’s pretty bodily lively and trains reasonably onerous, that’s sort of a low-carb weight-reduction plan. You’d anticipate to see excessive SHBG, low insulin, and low blood glucose on a low-carb weight-reduction plan.
A easy repair in that particular state of affairs may be simply consuming extra carbs. So, that’s what I’ve completed. I’ve added 40 to 50 grams of carbs to my meal plan. I’ll be curious to see if it had any impact on this new blood work.
[00:45:00] However anyway, regardless, no TRT. Excessive-ish complete testosterone for my age, regular free testosterone due to the SHBG. In any other case, that will in all probability be high-ish too. I simply apply what I preach: correct vitamin, train, sleep, no alcohol, and dietary supplements. After all, dietary supplements are the least vital, however I do take principally all of my dietary supplements. One of many causes I began Legion was simply to scratch my very own itch and make the issues that I would like.
There aren’t any secrets and techniques—solely the work. Particularly the work you least need to do.
We are going to conclude at present’s episode shortly, however first, I must inform you about my one-on-one teaching program, which may be for you if you happen to really feel like it doesn’t matter what you do to eat higher, regardless of how a lot you’re employed out, it doesn’t matter what dietary supplements you are taking, nothing appears to work.
I do know what that’s like—I’ve been there. It may be very irritating. It could possibly even make you are feeling a little bit loopy. You attempt to attempt to strive, and when these issues don’t work, you strive one thing else. You bounce onto the brand new weight-reduction plan or the brand new exercise plan. Then, once you give your all to the most recent factor and it doesn’t work, you are feeling like giving up. Or possibly you muster the desire to maintain the cycle going, however both method, you stay caught.
That is how folks can go to the fitness center for years, eat effectively—no less than effectively sufficient—take good dietary supplements, and nonetheless look roughly the identical as after they began. At present, I’m going to provide the resolution. I’m going to indicate you tips on how to get unstuck and eventually out of that vicious cycle as soon as and for all.
It begins with this: the largest factor I see with the folks we assistance is they’re usually lacking only one essential piece of the puzzle. And I wager it’s the identical with you. You’re in all probability doing loads of issues proper. Nevertheless, there’s in all probability one thing you’re not doing proper that’s providing you with a lot of the grief.
For instance, possibly it’s your energy or macros. Possibly it’s your train choice. Possibly it’s your meals decisions. Possibly you’re not progressively overloading your muscle tissues. No matter it’s, right here’s what’s vital: when you determine what that one factor you’re lacking is—as soon as you work it out—that’s when all the things lastly clicks. That’s once you begin making critical progress.
That is precisely what my teaching workforce has completed for over 3,000 women and men of all ages and skills. For instance, they did it for Sarah, one among our purchasers who misplaced 21 kilos and 6 and a half inches off her waist in simply 90 days. In her phrases, quote, “I’m in the very best bodily look of my life at age 45, and I’ve extra vitality and confidence. I really feel like I’ve discovered the key to success.”
We additionally did the identical factor for an additional consumer, Andy, who lower 11 kilos of physique fats and over 4 inches from his waist whereas gaining over 50 kilos on his key lifts. He did these issues in simply 90 days.
In 90 days, we helped one other consumer, Jen, slash 4 inches from her waist, add 30 kilos to her squat, and lower nearly 15 kilos of physique fats—all whereas consuming meals she cherished. In her phrases, quote, “Not often feeling hungry.”
I might go on like that actually for hours. However in nearly each success story, before everything, we helped our purchasers work out that one factor that made all of the distinction for them. It’s sort of like typing in a password to log into your pc. You can have all of the letters, numbers, and symbols right apart from one, and also you wouldn’t be capable to log in. However as quickly as you get that final character proper, voilà, you’re in enterprise.
If I’ve discovered something from the hundreds of success tales we’ve racked up over time, it’s this: you, too, are in all probability only one main shift, one vital perception, or one highly effective new habits away from straightforward avenue—or no less than what appears like straightforward avenue in comparison with the road you’ve been caught on.
If you’d like some assist determining what that one factor is—the factor that’s lacking for you—then my one-on-one teaching service may be for you. And, in fact, it could possibly be a few issues; it doesn’t have to only be one. And we don’t cost further for that both.
: If you wish to see if my teaching service is best for you, go to buylegion.com/teaching and schedule your free session name. My workforce will study you, your targets, your way of life, and collectively, you may decide if this system is best for you.
By the way in which, there are folks we communicate with who aren’t match for this system—that does occur. However we nearly at all times produce other specialists or sources to refer them to. Then, if this system is sensible to you, you join, present up each day, do the work, and we assure your outcomes—otherwise you get your a refund.
[00:51:00] So once more, if you happen to’re nonetheless listening to this and even remotely all for what I’ve mentioned, don’t put this off for later after which neglect. Take step one now. Schedule your free session name over at buylegion.com/teaching
Effectively, I hope you preferred this episode. I hope you discovered it useful. In case you did, subscribe to the present. It makes certain you don’t miss new episodes, and it helps me as a result of it will increase the present’s rankings, which, in fact, makes it a little bit simpler to be discovered by different individuals who could prefer it simply as a lot as you.
In case you didn’t like one thing about this episode or the present basically—or if in case you have concepts, recommendations, or suggestions—shoot me an electronic mail: [email protected] Let me know what I might do higher or simply share your ideas about what you’d wish to see me do sooner or later. I learn all the things myself. I’m at all times in search of new concepts and constructive suggestions.
Thanks once more for listening to this episode, and I hope to listen to from you quickly.
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