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If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser…faster than you ever thought possible…then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.
Find out more at www.legionathletics.com
Copyright: © Mike Matthews
“It seems so easy for her to eat healthy all the time, I wish I could stick to that kind of diet.”
“I wish I had the work ethic to show up to the gym every day like that guy.”
“Why is it so easy for other people to stay lean even through the holidays?”
Chances are good you’ve had one of these thoughts or know someone who has.
And once you understand the relatively simple levers you need to pull to get in shape—controlling your calorie intake, lifting weights, eating enough protein, and so forth—it’s making yourself pull these levers every day that leads to long-term progress.
So why is it so hard to actually do these things?
Why do we get up early to go to the gym for a few weeks before succumbing to the temptation to hit the snooze button?
Why do we eat more home-cooked meals of fruits, vegetables, whole grains, and lean meats for a month or two, only to fall back into the habit of getting takeout multiple times per week?
Well, the unfortunate answer is this is simply our genetic hardwiring in action.
We seek instant gratification, the path of least resistance, and quick fixes, because these are generally the easiest ways to get what we want in the moment, even if they’re counter to our long-term goals.
This is why it’s much easier to grab that donut on the way back to your desk, bite into it and receive immediate feelings of delicious happiness than it is to eat the carrots and celery you packed as a snack.
The daily discipline required to exercise more and eat better may not pay obvious dividends until months down the road.
So, if our lazy human tendencies are constantly trying to pull us off the straight and narrow path, how do we work around them?
When you ask people who consistently live a healthy lifestyle how they stay motivated to eat healthy and workout, it’s likely they’ll respond with something along the lines of, “I don’t really have to think about it anymore, I just do it! It’s part of my life.”
Good for them, you might be thinking, but how can you rewire your habits so you can stick to healthy behaviors?
That’s what you’re going to learn in this podcast.
The truth is you don’t have to rely on willpower, discipline, and self-denial to force yourself to eat healthy or work out regularly.
Instead, the major key to changing your lifestyle is to first change your habits, and this is much simpler than you may realize.
Let’s get started.
6:03 - What is a habit?
16:40 - How do you get good at creating habits?
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Mentioned on The Show:
Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Deciding which muscle groups to train together can be confusing.
Most people say chest and triceps should be trained together, since they’re both involved in bench and overhead pressing.
Others say you should train biceps with chest because your arms will still be fresh after benching, so you might as well train them together.
Arnold was known for training his chest and back together, and if that was good enough for The Oak, then it should probably work for you, no?
Other people still say that you shouldn’t program your workouts around individual muscle groups at all, but should simply focus on doing a lot of heavy squatting, deadlifting, and bench pressing or full-body training.
So, how are you supposed to put all of this into an effective training plan that you enjoy?
Well, I have good news for you:
There is no “best” way to combine muscle groups together in your training. So long as you understand a few basic principles, there are many ways to combine them into workouts that not only work, but that you enjoy and can stick to.
Body-part “bro” splits, push pull legs, and upper/lower routines can all work equally well, and which one you use really depends on how many times per week you want to train, how many years you’ve been training, and what muscle groups you want to work on most.
And we’re going to break it all down in this podcast.
By the end, you’re going to know which muscle groups to train together and why, the best exercises for each, and how to create a workout routine that’s guaranteed to deliver results.
Let’s begin.
7:24 - What is a major muscle group?
8:06 - Chest training
10:39 - Back training
18:20 - Arms training
30:16 - Shoulders training
35:40 - Legs training
50:47 - Core training
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
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Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.
And that means I’ve fielded a ton of questions.
As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.
So, in this round, I answer the following three questions:
If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.
4:09 - Is it a good idea to get a pump before hitting the weights?
17:41 - Are pronated grips or neutral grips better for engaging lats?
22:07 - How much does a mask help fight the transmission of viruses?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
Now that Beyond Bigger Leaner Stronger 2.0 is successfully launched, it’s time to get back to your normal podcast programming . . .
Well, not quite.
This episode is not about health and fitness. It’s another conversation with Sal Di Stefano (of Mind Pump Media fame) and this time we’re discussing the topic of voting.
We cover all sorts of tangential subjects to voting like taxes and free markets, but then we get to the crux: a discussion about democracy and what makes it work.
Is America a pure democracy? How would mob rule actually play out? Is it always responsible to vote?
We chat about these important questions, as well as many other topics, including . . .
Sound interesting? Listen in to our conversation and let me know what you think!
7:45 - Why do we talk about touchy subjects that don’t involve exercise on our podcast?
46:10 - Why is it important to vote and why is it also important not to vote?
1:21:41 - How do I educate myself on voting?
1:47:50 - What about a basic universal work program?
1:50:57 - What are your thoughts on child labor laws?
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Mentioned on The Show:
Shop Legion Supplements Here: https://legionathletics.com/shop/
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
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Timestamps:
5:37 - Physical
5:08 - Environment
7:10 - Task
7:38 - Timing
10:42 - Learning
11:25 - Emotion
12:47 - Perspective
15:31 - Can you “think” yourself stronger?
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Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
5:42 - The BBLS periodization plan
6:58 - The BBLS training routine
11:38 - The BBLS workouts
16:25 - The BBLS progression methods
41:21 - How to find your starting weights
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
3:16 - I’m in my 30s, 40s, or 50s, can I still do this program?
12:37 - Why aren’t there any ab exercises in the program?
17:57 - Can I do this program with just dumbbells?
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
10:12 - Dietary compliance and it’s correlation on long term weight loss success
13:47 - Meal planning
20:52 - Mini cuts
28:07 - Intermittent fasting
42:23 - Calorie cycling
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Timestamps:
4:02 - The 3 movements: push, pull, squat
4:47 - Relative strength
6:12 - How much do increase or decreases in body weight impact strength?
8:13 - How strong can you get naturally?
10:03 - Bone length
15:37 - Muscle structure
16:52 - Muscle size
20:14 - What science says about relative strength
---
Mentioned on The Show:
Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
All you have to do for a chance to win is…
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
---
Timestamps:
3:31 - How does BBLS 2.0 compare to 1.0? What’s new? How new is new?
6:19 - Is BBLS 2.0 only for men or can women benefit from this book as well?
9:44 - Which book is right for me, BLS or BBLS 2.0? When should I switch from BLS to BBLS 2.0?
---
Mentioned on The Show: Beyond Bigger Leaner Stronger 2.0: www.bblsbook.com
---
Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/
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