Good day, hiya, and welcome to Muscle For Life. I’m your host, Mike Matthews, and at the moment is a Q&A—Q&A quantity 70 that I’ve recorded. And per common, I’m going to be answering questions that individuals have requested me over on Instagram. If you wish to ask me questions, you’ve bought to observe 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 might be topical or attention-grabbing or ones I simply haven’t answered one million occasions already. I reply them briefly there on Instagram after which convey every part over right here to the podcast, the place I can reply the questions in additional element.
So at the moment, I reply questions associated to the behind-the-neck press: is {that a} essential train? Whether or not I drink alcohol, my high three suggestions for problem-solving, if you’re lacking out on any advantages by doing the entice 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 it is best to lean bulk for earlier than you narrow—how it is best 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 essential 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, significantly as you get stronger and have to make use of heavier weights to provide a adequate coaching stimulus to make the train worthwhile. Certain, you are able to do a bunch of warm-up units, I suppose, however if you wish to do arduous working units that may truly produce muscle development, it’s important to prepare arduous, 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 capability to achieve muscle and energy. On stability, I believe it’s affordable to treat the behind-the-neck press as a viable train, however given its shortcomings, I’d somewhat use an ordinary press—so, in entrance somewhat than behind—to maximally and safely overload my shoulders, my entrance delts specifically. I rely totally on efficient isolation workout routines like a lateral elevate, a rear elevate, or a rear-delt row to coach my facet and rear delts. I don’t do the behind-the-neck press.
Okay, OwlCitiesFerrara asks: “You natty?”
Sure, and I’ll take a bit victory lap for that—40 years outdated, 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 bought into ingesting alcohol, and I figured it’s not a behavior value taking over. That stated, a few months in the past, I did have my first drink in most likely 8 years or so. At a marriage, it was two photographs of some shitty vodka factor, and it simply made me really feel sort of lightheaded for perhaps 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 couple 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, however it actually will help lots if she will be able to do it.
Two, utilizing mild to assist regulate circadian rhythm. Which means vivid lights while 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 scenario and likewise useful with touring. It’s known as the Re-Timer, and it’s a intelligent and handy, very moveable little system for exposing your eyes to blue-green mild, which has been proven to be the simplest in affecting the circadian rhythm. There are a selection of papers which were revealed with this system, so there’s analysis to assist 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 an ordinary protocol—after which lastly, incorporating a 20- to 45-minute nap after being awake for about six to eight hours, if attainable.
Okay, subsequent query comes from Ezekiel Swanson: “High three suggestions for problem-solving generally?”
Effectively, except for the fundamentals like creating vital pondering, creating metacognitive expertise—so planning, monitoring, evaluating your individual cognition, and so forth—and understanding the scientific technique, I’ve a couple of particular suggestions.
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 will discover it. Then, you will face it.
Which brings me to my second level: accepting that typically the answer is within the place that we least need to look. Typically it’s the factor that we don’t need to face probably the most. We will typically 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? Perhaps we must always simply look there first, and perhaps 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 scuffling with 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 dealing with the easy proven fact that they eat an excessive amount of meals. They simply must eat much less meals.
My spouse is German, and he or she has instructed me that in Germany, in German tradition, there’s a meme, I suppose you would name it, for weight reduction, and it’s simply this: “Eat half the quantity of meals you usually eat.” Like, that’s truly a factor that Germans hear rising up. “Oh, you need to drop a few 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 suggestions: quantity three is knowing that typically the suitable resolution, the very best resolution, can also be the least emotionally satisfying, the least emotionally palatable. And as a corollary to that, typically probably the most emotionally satisfying—no less than in that second—probably the most emotionally palatable resolution is definitely a very dangerous selection.
Typically we simply must power ourselves to do issues that don’t really feel nice. Perhaps even issues that make us really feel dangerous, make us really feel unhappy, dissatisfied, offended—no matter—however we all know are proper as a result of they’re supported by sound reasoning, details, and logic. However typically, we really feel lots higher after making that troublesome determination 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 gymnasium to start out 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 tip of the exercise, you’re feeling nice. You’re so glad that you just didn’t skip the exercise.
Many individuals say their greatest exercises typically began that method. Their greatest exercises are sometimes not those the place they got here into the gymnasium stuffed with vitality and motivation and crushed their exercise. No, their greatest exercises—those that stand out probably the most of their thoughts—have been those that began terribly, the place they barely made it into the gymnasium to do. They virtually drove again house, then pressured themselves to start out the primary set. And by the tip, they felt completely revived.
For those who’ve spent sufficient time within the gymnasium, 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 must power ourselves to do what we all know needs to be carried out, to do the suitable factor—based on 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 entice bar deadlift over sumo or typical?”
Nothing significant, no. The entice bar deadlift is a good train, regardless of what some individuals would have you ever consider. What we’re largely speaking about are talent and energy particular to these workout routines. So, if you happen to do loads of entice bar deadlifting, it isn’t going to translate over in addition to you would possibly suppose to a standard or sumo deadlift. You’ll must work on these workout routines to construct up the technical talent to have the ability to absolutely specific the energy you’ve constructed on, let’s say, the entice bar deadlift.
The reverse might be not as true, no less than not as true in my expertise. That means, if you happen to do loads of typical or sumo deadlifting, then go over to the entice bar, you’ll possible be capable to specific the vast majority of your energy on that train as a result of it’s much less technically demanding.
One thing I’ve carried out for a very long time is alternate between the traditional and the entice bar deadlift. I don’t like sumo; it doesn’t really feel good to me, so I simply don’t have a purpose to do it. For a very long time, I’ve alternated between typical and entice bar deadlifting, largely to present my joints a little bit of a break. The entice bar deadlift is less complicated in your again, for instance. You can even load it up a 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 appeared to be high-risk sensible politics that was more likely to fail. That’s what I used to be saying on the time. I didn’t suppose it was going to do a lot of something however increase Trump’s fundraising and polling, which is finally what occurred.
The explanation for that’s it was simply too contrived. I didn’t actually perceive the technique from the Democrats past perhaps 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 attraction it to the Supreme Court docket, assured it could 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 he or she asks: “Are consuming problems one thing you frequently advocate, or are you simply senseless?”
Okay, so first, let’s relax, pricey, as a result of there isn’t any want for the hysterics. In truth, let me communicate to your husband. I must inform you about my bestselling health ebook for girls who need to lose as much as 35 kilos of fats or extra and achieve 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 ebook 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 loss program and train hacks for gaining lean muscle and melting stomach fats sooner than a sneeze in a cyclone, it’s a science-based diet and train ebook. It’ll demystify muscle constructing and fats loss, displaying you precisely methods to get a lean, sturdy, and match physique with out spending hours within the gymnasium day by day or giving up your favourite meals like hamburgers, pizza, and even ice cream.
The kicker? You’ll see seen ends in the mirror and within the gymnasium in simply your first month on this system that comes with the ebook.
How is all of that attainable? 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, meat, or bread. Some meals are extra nutritious and needs to be eaten extra steadily than others, however that’s about it.
You additionally don’t must 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 fully overrated for gaining muscle and energy.
[00:18:00] You additionally don’t must slog away on the treadmill. In truth, you don’t must do any cardio in any respect to eliminate stomach, hip, and thigh fats. Cardio will help, and cardio is wholesome, however you don’t must do it to get into nice form. These are just some of the dangerous lies and myths that maintain ladies weak, obese, and confused.
In my ebook Thinner Leaner Stronger, you’ll study one thing that the majority of these ladies, sadly, will most likely by no means know. That’s methods to lower by means of all of the confusion and litter and create clear, structured, no-nonsense weight loss program and coaching plans tailor-made to your health objectives, circumstances, and preferences.
That’s why Thinner Leaner Stronger is among the hottest ladies’s health books of all time, with over 500,000 copies bought in 13 totally different languages. It’s helped tens of hundreds of girls of all ages and talents remodel their physique composition, health, and well being. The Thinner Leaner Stronger system of consuming, coaching, and recovering can also be supported by 367 peer-reviewed scientific research referenced at the back of the ebook.
And Thinner Leaner Stronger has been frequently revised through the years primarily based on the most recent findings in diet, 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 sophisticated weight loss program, 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 most effective three books that you just’ve learn not too long ago?”
I’ve been on a little bit of a book-losing streak this 12 months. There are a selection of books that I simply barely completed—virtually stop—however I discovered simply sufficient worth to complete. I’ve additionally stop numerous books, significantly style fiction, as a result of I’m taken with writing style fiction. I’ve been engaged on that as a pastime for a while now.
I began by educating myself, studying a bunch of books on writing style fiction and simply writing fiction generally. Then I processed all of my highlights and notes, constructing out a system that may enable me to use what I’m studying in these books as a result of it’s method an excessive amount of to attempt to maintain in your head. I selected to construct it out as checklists—I believe that’s the only approach to flip the data into one thing you’ll be able to truly use while you’re writing.
Now, I’m engaged on what will likely be a brief story, perhaps 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 stop 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: a great story all the time has a protagonist with a really clear objective, a really clear want—one thing they’re making an attempt to attain. 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 every part for, perhaps even their life. That is perhaps figurative, relying on the kind of story.
In accordance 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 take a look at: 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, significantly within the fantasy style, that begins this manner. Protagonists haven’t 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 remains to be simply puttering round. At any level, they might stop, and there’d be no unfavorable penalties. That’s only a poorly designed story, interval.
That’s only one factor. I may undergo most likely ten examples of Storytelling 101 foundational ideas which might be grossly violated by many of those bestselling books. I’m shocked. My assumption now’s that {many professional}, historically revealed 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 ok to get so far as they’ve, however they haven’t made a real research of the artwork. That’s my assumption up to now.
[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 12 months. The 4 Pillars of Investing—I’d advocate that if you wish to find out about investing. That was a great ebook. Twelve Towards the Gods—I appreciated 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 ebook.
Can’t Damage Me by David Goggins was surprisingly good to me. I didn’t suppose I used to be going to love it, however I truly fairly appreciated it. I discovered it inspiring. He has a wild story. Undoubtedly a motivational ebook that will help you cease being a sufferer, cease making excuses, and simply do the issues you already know you should do no matter how you are feeling about doing them.
I additionally learn his subsequent ebook, By no means Completed, which I additionally appreciated, however not as a lot as Can’t Damage Me. There was a ebook known as The Artwork of Technique as a result of I needed to examine recreation idea. I’ve learn some Sport Principle 101-type stuff prior to now, discovered it attention-grabbing, and needed to go a bit deeper. The Artwork of Technique by Avinash Okay. Dixit and Barry J. Nalebuff was good. I appreciated that ebook.
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 numerous the arguments within the ebook very superficial and, in some instances, simply fully unsuitable—not true. For instance, within the ebook, 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 individuals, to sign standing. He acknowledges that as an appropriate want, perhaps even a pure want, however argues that purchasing issues like a flowery automotive, for instance, is definitely not an efficient approach to get that since you would possibly suppose you’re getting consideration from individuals, however they’re truly giving consideration to your automotive and imagining themselves in it, fully ignoring you.
Uh, no. That’s fully unsuitable. One of many best methods to get that sort of consideration from individuals—and to get handled higher, to get curiosity from individuals who in any other case wouldn’t be taken with you, together with the other intercourse (extra so with women and men than the reverse, however it works each methods)—is to ensure individuals know you may have some huge cash. What’s the best method to ensure individuals rapidly know that? It’s to drive a flowery automotive, put on a flowery watch, and many others. Conspicuous consumption works if what you’re making an attempt to do is get that sort of consideration from individuals, to get curiosity.
The actual drawback is feeling such as you want that spotlight—feeling like you should be attention-grabbing on a regular basis, want individuals to be taken with you, to ask what you do for a residing, to need favors from you, to need to be round you, perhaps even want they have been you. That’s the true drawback. After all, individuals don’t need to hear that as a result of they don’t know what to do about it. So, within the ebook, Housel simply glosses over that and says, “That’s pure; there’s nothing significantly unsuitable with that. It’s simply that conspicuous consumption doesn’t actually work for that.” No, it completely does, and the true 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’m wondering, on this case, if the writer even believed what he wrote or if it was simply advertising. I consider a marketer, Blair Warren, who revealed one thing known as The One-Sentence Persuasion. It goes like this:
“Folks will do something for individuals 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 a great job tapping into every of these parts—encouraging desires, justifying failures, allaying fears, confirming suspicions, and throwing rocks at enemies. However on stability, The Psychology of Cash is unquestionably a internet constructive. It has good recommendation, and I’m certain it’s serving to lots of people make higher monetary choices.
So far as investing 101 books go, I a lot most well-liked The 4 Pillars of Investing. It doesn’t have all the emotional cope that The Psychology of Cash has. Some individuals most likely ought to learn The Psychology of Cash first to get the “copium” they should make higher monetary choices. However if you happen to don’t have a bunch of emotional, psychological baggage round cash and simply need to know methods to be a reliable investor who can get wealthy slowly and intelligently, once more, The 4 Pillars of Investing is a greater ebook.
Anyway, coming again to my 2024 studying checklist, I’m at the moment studying The Story of Philosophy by Will Durant, which I 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 in every of my favourite authors, truly, interval. Definitely one in every of my favourite writers of historical past and one in every of my favourite thinkers. I like the best way his thoughts works, and I like the best way he expresses his ideas as properly.
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 now we have? Oh, take a look at that! We’ve a protagonist with a really clear objective, a really clear want that issues lots to him. The stakes are very excessive. We even have very clear forces working towards him that he’s going to have to beat. He’s clearly an underdog, and it’s important to surprise, how is he going to do that? You work he’s most likely going to make it in the long run, however you haven’t any thought how or what it’s going to price him.
[00:31:00] All proper, let’s transfer on.
Okay lifts without end asks: “How lengthy ought to bulking/reducing/sustaining phases final?”
A very good rule of thumb is no less than three months of lean bulking for each month of reducing. 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 should lose the fats you should lose. However when you find yourself alternating between lean bulking and reducing, once more, the goal is no less than three months of lean bulking for each month of reducing.
You don’t must insert upkeep phases if you happen to don’t need to, however you’ll be able to if you happen to’d like as a result of perhaps you desire a break from overeating or undereating. And naturally, you’ll be able to nonetheless achieve muscle and energy whereas sustaining—it’s simply not going to be as efficient as it’s whereas lean bulking.
Milkman82 asks: “Does holding my coronary heart charge elevated into zone 2 whereas lifting depend for weekly cardio?”
Sure, it could, however I don’t advocate that you just do this as a result of it’ll require shorter-than-optimal relaxation intervals that may lead to much less muscle and energy achieve. Once we’re lifting, the main focus is gaining muscle and energy. If we need to do cardiovascular train, then we must always hop on a motorcycle, go for a run, or do devoted cardio. Strive to not make your weightlifting into cardio until you may have a selected purpose to try this.
For instance, until you have already got sufficient muscle and energy to be glad 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 purpose you would possibly do it. But when it’s nearly cardio and coaching your cardiovascular system, then I’d advocate doing separate cardio. Usually, I’d advocate lifting weights to achieve or keep muscle and energy and doing cardio to coach your cardiovascular system.
Mario Hugon asks: “Suggestions on carb/calorie-efficient meals?”
Certain! So, now we have grains like rice and oats, whole-grain bread, and whole-grain pasta. We’ve 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 best way of lean bulking relying in your urge for food. Candy potatoes are energy-dense and scrumptious, and also you’ve bought 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 can 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 proud of. For those who do direct indirect work, like facet bends, along with squats, deadlifts, and overhead presses, sure, you’ll be able to construct greater obliques. However you may also find yourself in a scenario the place you may have massive, very developed obliques that look cool while you’re actually lean however simply make you look thicker and even fatter while you’re not.
So simply pay attention to that.
Wealthy MCC 1975 asks: “Why are individuals who do CrossFit jacked? They do extra quantity and cardio than you’ll prescribe.”
Effectively, have in mind there’s typically a variety bias in play while 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 instances, what you don’t know is that, along with CrossFit exercises, they go to a conventional gymnasium and carry weights for a few hours per week as properly. For those who’re referring to elite CrossFitters or different hybrid athletes generally, there’s additionally medication. Let’s not overlook 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 suitable workout routines with the suitable kind and so forth. Nonetheless, virtually talking, I might say 6 to eight reps are higher for gaining energy than 10 to fifteen reps. As you develop into an intermediate weightlifter, it turns into extra essential to proceed gaining energy to attain progressive overload.
No matter the way you’re organising your rep ranges, you need to be sure you’re doing no less than some heavier weightlifting—one thing between 4 and eight reps per set. That’s simpler for gaining energy 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, perhaps as much as 10 reps, taken near failure on most workout routines is extra pleasant 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 sort of squat—whether or not it’s barbell or machine—for six to eight reps and push near failure. Not all the best way to failure, however your remaining rep must be troublesome, slower than the primary rep, and perhaps you would do, let’s say, 2 extra max, perhaps 3 if you happen to completely needed to.
Now, within the subsequent set, alter 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 without end.
[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 properly is 5 days of a average calorie surplus—let’s say a 5 to 10 % surplus—adopted by two days of a average deficit, one thing like 20 to 25 %. That is additionally known as calorie biking.
After all, it requires extra administration than many individuals need to have interaction in since you principally must observe 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 work fairly properly for gaining extra muscle and energy than you’ll by simply consuming at upkeep. Upkeep, by the best way, actually means you’re both a bit bit over or a bit bit underneath. We’re by no means consuming the precise quantity of energy we’re burning, in fact.
For those who like being lean-ish, you’re going to are likely to under-eat somewhat than overeat. Upkeep for lots of people, sadly, tends to seem like three, 4, 5 days of a slight deficit, adopted by—properly, not essentially adopted by—however over the course of per week, the vast majority 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 excellent from a muscle-building perspective.
With this calorie biking method, you’re deliberately in a surplus 5 days out of the week, and you then’re utilizing the following two days to lose some, most, or perhaps even all the fats you gained within the 5 days of the excess. That may be simpler over time for gaining muscle and energy than simply making an attempt to eat at upkeep energy.
That stated, it’s inferior to having all days in a average surplus. It’s arduous to say how inferior, however if you wish to achieve muscle and energy as rapidly as attainable—particularly if you happen to’re an intermediate or superior weightlifter—simply sustaining that regular calorie surplus is vital, assuming you’re pure.
Sam Huffler 23 asks: “Is there any purpose 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 in the beginning of subsequent 12 months, 2025. I’m undecided when that is going up, so perhaps I needs to be saying “this 12 months,” however in 2025 Q1, we’re rolling out with Vitamin Shoppe. We’re going to be pursuing another alternatives as properly. By the start of 2026, we’re planning to go a lot wider than Vitamin Shoppe and a handful of different attainable grocery shops and unbiased chains.
The explanation I’ve waited this lengthy is that we targeted on e-commerce, and we’ve carried out very properly in e-commerce. However ready this lengthy was most likely a mistake. Usually, the playbook seems like this: you begin your model—no matter firm, actually, if it’s a CPG (client packaged items) product, you begin on-line. You employ e-commerce to show that you’ve product-market match and a price proposition that may scale a enterprise.
Usually, that appears like perhaps $5 million in annual income. As soon as you’ll be able to 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 a substitute 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 12 months—I’m recording this in 2024, however I believe it’s going up in 2025. So, final 12 months, we did about $45 million. In 2025, we’re forecasting important development—no less than 25 to 30 %, perhaps as excessive as 40 %. 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—significantly with paid acquisition—ought to have been carried out a very long time in the past. Ready this lengthy to enter retail was most likely a mistake, however at this level, it’s additionally a chance. The model ought to most likely be doing $40 to $50 million in retail alone, and that’s most likely three to 5 years of sensible work. It’s simple—it’s not straightforward, however all the weather are there on our finish by way of model fairness, product-market match, and the worth proposition. There’s no purpose why it might’t occur like that; it simply must be executed on. Which means we’d like the suitable individuals and the suitable technique, in order that’s going to be a high precedence for development over the following few years.
Worldwide distribution can also 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: “How one can convert kayaking into your step depend?”
I might depend that towards bodily exercise somewhat than steps as a result of shifting your decrease physique is essential for sustaining hip and again operate and well being. In some methods, strolling actually is drugs.
Sterling Leck asks: “No TRT in any respect in any respect? How the hell do you seem like that at 40 pure?”
No, no TRT. I truly not too long ago bought blood work carried out. 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 bear in mind appropriately. I simply bought blood work carried out once more as a result of I’m doing a sleep program known as Absolute Relaxation, run by Dr. Andy Galpin, and that entails blood work. I’m curious to see if my SHBG remains to be excessive—I haven’t seen the outcomes but.
Between the 2 exams, 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 energetic and trains reasonably arduous, that’s sort of a low-carb weight loss program. You’d anticipate to see excessive SHBG, low insulin, and low blood glucose on a low-carb weight loss program.
A easy repair in that particular scenario may be simply consuming extra carbs. So, that’s what I’ve carried out. 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 most likely be high-ish too. I simply follow what I preach: correct diet, train, sleep, no alcohol, and dietary supplements. After all, dietary supplements are the least essential, 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 the moment’s episode shortly, however first, I must inform you about my one-on-one teaching program, which is perhaps for you if you happen to really feel like it doesn’t matter what you do to eat higher, irrespective of how a lot you’re employed out, it doesn’t matter what dietary supplements you’re taking, nothing appears to work.
I do know what that’s like—I’ve been there. It may be very irritating. It may possibly even make you are feeling a bit loopy. You try to try to attempt, and when these issues don’t work, you attempt one thing else. You leap onto the brand new weight loss program or the brand new exercise plan. Then, while you give your all to the latest factor and it doesn’t work, you are feeling like giving up. Or perhaps you muster the need to maintain the cycle going, however both method, you stay caught.
That is how individuals can go to the gymnasium for years, eat properly—no less than properly sufficient—take good dietary supplements, and nonetheless look roughly the identical as after they began. In the present day, I’m going to provide the resolution. I’m going to point out you methods 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 individuals we assistance is they’re typically lacking only one essential piece of the puzzle. And I guess it’s the identical with you. You’re most likely doing loads of issues proper. Nonetheless, there’s most likely one thing you’re not doing proper that’s supplying you with many of the grief.
For instance, perhaps it’s your energy or macros. Perhaps it’s your train choice. Perhaps it’s your meals decisions. Perhaps you’re not progressively overloading your muscle tissue. No matter it’s, right here’s what’s essential: when you establish what that one factor you’re lacking is—as soon as you work it out—that’s when every part lastly clicks. That’s while you begin making severe progress.
That is precisely what my teaching workforce has carried out for over 3,000 women and men of all ages and talents. For instance, they did it for Sarah, one in every of our shoppers 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 one more 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 virtually 15 kilos of physique fats—all whereas consuming meals she cherished. In her phrases, quote, “Not often feeling hungry.”
I may go on like that actually for hours. However in virtually each success story, initially, we helped our shoppers determine that one factor that made all of the distinction for them. It’s sort of like typing in a password to log into your laptop. You can have all of the letters, numbers, and symbols right aside 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 realized something from the hundreds of success tales we’ve racked up through the years, it’s this: you, too, are most likely only one main shift, one essential perception, or one highly effective new habits away from straightforward road—or no less than what looks like straightforward road in comparison with the road you’ve been caught on.
If you need some assist determining what that one factor is—the factor that’s lacking for you—then my one-on-one teaching service is perhaps for you. And, in fact, it may very well be a few issues; it doesn’t have to only be one. And we don’t cost additional 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 find out about you, your objectives, your way of life, and collectively, you’ll be able to decide if this system is best for you.
By the best way, there are individuals we communicate with who aren’t a great match for this system—that does occur. However we virtually all the time produce other specialists or assets to refer them to. Then, if this system is smart to you, you enroll, present up day by day, do the work, and we assure your outcomes—otherwise you get your a reimbursement.
[00:51:00] So once more, if you happen to’re nonetheless listening to this and even remotely taken with what I’ve stated, don’t put this off for later after which overlook. Take step one now. Schedule your free session name over at buylegion.com/teaching
Effectively, I hope you appreciated this episode. I hope you discovered it useful. For those who 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 bit simpler to be discovered by different individuals who could prefer it simply as a lot as you.
For those who didn’t like one thing about this episode or the present generally—or you probably have concepts, ideas, or suggestions—shoot me an e mail: [email protected] Let me know what I may do higher or simply share your ideas about what you’d prefer to see me do sooner or later. I learn every part myself. I’m all the time on the lookout for new concepts and constructive suggestions.
Thanks once more for listening to this episode, and I hope to listen to from you quickly.
