Hey, good day, and welcome to Muscle For Life. I’m your host, Mike Matthews. Thanks for becoming a member of me at the moment for an additional Q&A episode the place I reply questions that individuals ask me on Instagram over at muscle for all times health. That’s my deal with. I suppose may be the time period username on Instagram. So if you wish to ask me your questions, simply observe me on Instagram.
Each couple of weeks, I put up a narrative, and I put up tales semi repeatedly, however each couple of weeks I put up a narrative particularly for this, the place I add the little ask me a query sticker, folks submit questions, I am going via them, I decide ones that I discover fascinating or topical, ones that I haven’t already answered a billion instances earlier than, and I reply them briefly there on Instagram, posting the solutions to my tales, after which I convey the whole lot over right here to the podcast.
as a result of I can reply the questions in additional element. And so, in at the moment’s episode, I reply fairly just a few questions. I reply a query relating to Legion and Creatine. Is Legion going to be promoting a standalone Creatine product? I reply a query relating to AI and the purported menace to humanity. A query about sleep.
Is it higher to get up later? Uh, to get sufficient sleep or to get up at your regular time and be underrated. Or is there one thing else you are able to do? The hyperextension train. Is it a superb train? Many individuals advise towards it. Why? An environment friendly strategy to develop legs that don’t wish to develop. Tall, lanky, cussed.
There’s one other query relating to creatine and breastfeeding. My ideas on conjugate coaching, my ideas on Mike Mencer’s coaching, and extra. This episode is sponsored by me. As a result of I don’t have any present sponsors. As a result of I’ve by no means had any present sponsors and doubtless by no means will. As a result of I’d slightly you simply try my stuff, try my books, try my sports activities vitamin firm, Legion.
Which at the moment is holding its large spring website huge sale over at www. mfl. present slash spring. And that implies that for the following few days you should buy one, get 150 % off website huge. All of our merchandise, each complement, purchase one, get 150 % off. And, you’ll get a ten reward card on orders over 99, and that’s good towards something in our retailer, in addition to a 20 reward card on orders over 149.
And in the event you don’t wish to go BOGO We now have extra. We even have discounted our stacks as much as 40 % off, and so which means it can save you as much as 40 % on a few of our hottest dietary supplements bundled by purpose, like constructing muscle or enhancing well being or enhancing restoration, accelerating fats loss, and so forth.
So in the event you like what I’m doing right here on the podcast and elsewhere, please subscribe. And in the event you like 100% naturally sweetened and flavored sports activities dietary supplements with clinically efficient elements and doses, and that doses level is necessary. It’s not simply the elements, but it surely’s how a lot. And at last, in the event you like to save cash, then once more, head over to www.
MFL. present slash spring. Take a look at the whole lot Legion has to supply. See what catches your fancy. Save large on it, and revel in. Alessi 15 asks Legion creatine. Uh, sure, we’re going to promote creatine as a standalone product, however first we’re going to improve recharge, which is our submit exercise complement with creatine.
I wish to add a minimum of yet one more ingredient, see if I can get two extra elements into it, simply to make it clearly extra invaluable than simply The creatine and yeah, so as soon as recharge is upgraded, we’re then going to launch a standalone creatine product. Ab Whitey asks, what evokes you? Um, work smart, uh, creating stuff.
I like creating mental properties specifically, however I suppose usually I like artistic work. So within the context of enterprise particularly, I most take pleasure in stuff associated to advertising and marketing. As a result of that’s the most artistic space of exercise in a enterprise, and it’s additionally probably the most invaluable space of exercise as a result of advertising and marketing consists of not simply getting folks to purchase your stuff, but it surely additionally consists of the entire course of of making the product.
Services that individuals wish to purchase. And so you will have the creation of the services, after which you will have the promoting of the services. I imply, that’s the core of enterprise. With out these issues, you don’t have a enterprise. Black Kevin asks, why the shortage of podcasts currently? So this was requested in all probability a month or two in the past, simply to present some context after I switched from three episodes of the podcast per week to at least one.
And I did that to unencumber time for different work tasks. And up to now it hasn’t had a lot of an influence on the podcast’s whole month-to-month performs or common rankings within the charts. And so I’ve caught with it. A chair asks, is AI an actual menace to humanity? Yeah, it completely does pose a menace. It may possibly trigger main issues, particularly if it’s within the arms of the numerous psychopathic management freaks of the superclass who brazenly advocate for a worldwide technocracy and a submit human.
Future, if these folks aren’t stopped, then humanity, as we all know, it might not exist within the subsequent 30 to 50 years. And AI can be one of many technological weapons wielded towards humanity to convey that about. Ed Fritsch asks, in the event you’re going to have a late night time, what’s higher constant get up time or seven plus hours of sleep?
Uh, if it’s only one occasion, perhaps now and again doesn’t actually matter. Nevertheless, I desire the identical get up time plus perhaps a 30 to 45 minute nap round midday or perhaps 1 PM. As long as collectively, my. Sleep from the night time 4 plus my nap offers me a minimum of one thing round six hours of sleep as a result of sometimes not getting sufficient sleep, even when it’s as soon as per week, let’s say on common, is just not going to negatively have an effect on your well being, it could be like lacking a exercise as soon as per week or one thing like that.
So Not following your meal plan as soon as per week, not consuming sufficient greens as soon as per week, as long as you usually don’t miss exercises, as long as you usually eat your greens, what you do now and again doesn’t matter. Anyway, although, if I didn’t sleep almost sufficient, Within the night time earlier than. And so let’s say the night time earlier than, plus a nap goes to be lower than six hours or lower than 5 and a half hours.
If that’s solely going to get me to, let’s say 4 or 4 and a half, perhaps 5 hours, then I’d. Most likely do each. I’d sleep perhaps an additional hour, so I’d transfer my alarm forward an additional hour, plus I’d do the 30 minute nap round 12 or 1 PM once more, simply to get me as much as that whole sleep, together with the nap of one thing round six, perhaps six and a half hours.
And the rationale why you usually wish to just remember to get a minimum of 5 and a half or six hours of sleep at night time after which you possibly can complement that with a nap in the event you simply want a decide me up is that may meet your physique’s core sleep wants, which implies that you’re going to get a major quantity of deep sleep.
And that’s notably necessary for mind well being and mind perform and analysis reveals that as long as you. Your core sleep, get that 5 and a half to 6 hours of sleep, you need to usually be superb. Perhaps you’re feeling a little bit bit beneath rested the following day and perhaps your temper is a little bit bit impaired, however you need to be capable to carry out pretty properly bodily, mentally.
Now that’s to not say that you need to constantly get simply 5 and a half to 6 hours of sleep per night time, but when it does occur now and again. As soon as per week, perhaps twice per week. It’s not one thing to be involved about. H. M. Eifert asks, that train for decrease again, some folks advise to not do. Why? So this was a hyperextension.
That was the train I used to be doing. Now, many individuals do it incorrectly, and that’s the reason it’s generally suggested towards. And the commonest mistake that individuals make with the hyperextension is that they hyperextend. Their decrease again on the high of every rep, which appears proper given the identify, but it surely’s not, you don’t wish to hyperextend on the high of the hyper extension.
You wish to finish the rep when you find yourself in a straight line, when your torso and your decrease physique. are aligned with one another, much like while you have been on the high of a deadlift. You don’t wish to hyper lengthen. You cease while you have been standing straight up and down. Additionally, with the hyper extension, you don’t wish to spherical your decrease again on the backside.
You wish to hold it in a impartial place, much like how you’d hold your again while you’re squatting and deadlifting. You wish to really feel that stress in your hamstrings. You don’t wish to launch that stress by rounding your decrease again. HP lifts asks most effective strategy to pack on dimension on tall log legs.
So simply work as much as this two instances per week, three laborious units, which means units taken near failure one or perhaps two good reps left laborious units 4 to six reps per set. Of a squat of your selection. It might be a barbell squat, you already know, again squat, entrance squat. It might be a security bar squat, or it might be a machine equal.
It might be a belt squat. It might be a pendulum squat. It might be a hack squat and so forth. After which after that, do 3 units of 6 8 or 8 10 reps of a hamstring isolation train of your selection. You realize, a seated curl, a mendacity curl, glute ham increase, so forth. After which, do the identical 3 laborious units of 6 8 or 8 10 reps of a quads isolation train, like a leg extension.
And in the event you work as much as that, Two instances per week, which implies first you started working as much as one time per week, after which when you’ve been doing that for in all probability a minimum of a pair months, and that’s not producing pronounced soreness, and you are feeling able to do extra, then you definitely begin along with your second session for the week.
Nevertheless, don’t simply repeat the primary exercise. Don’t soar from simply doing it as soon as per week to doing it in its entirety. Twice per week, as a result of that’s an enormous enhance in weekly quantity, and also you’re in all probability going to run into points associated to restoration, and so what I’d suggest as a substitute is on that second leg session, begin Bye.
With simply the three units of the quads isolation workouts and do this for in all probability about 4 weeks or so, then add within the three units of the hamstring workouts. Try this now for anyplace from in all probability two to 4 weeks till you’re feeling like once more, you aren’t excessively sore and you’re totally recovering from, from these.
Additional units, these further weekly units. After which when you at the moment are. Persistently doing the six units on this further session, then add within the three laborious units of the 4 to 6 reps of the squat, add that final, as a result of that’s the most troublesome to get better from. After which as soon as you’re doing these exercises of their entirety, twice per week, keep affected person, eat loads of meals.
Get sufficient sleep and do it for a lot of months and your legs will develop. I promise you. Jacob Ziegler asks, when memes? So he’s referring to my Instagram tales, which generally are stuffed with memes and generally are fully devoid of memes. And that’s as a result of my meme supplier has misplaced his nerve. I suppose he, he gazed too lengthy into the 4chan.
Abyss, however this has occurred earlier than he’ll regain his wits after which I’ll have memes once more Jeff Palm asks, Creatine whereas breastfeeding okay? Effectively, analysis reveals that a few of it is going to switch to the milk, and the results of that on infants is at the moment unknown. So, To be protected, I’d keep away from it till additional analysis is finished, which can seemingly come given the quickly rising recognition of creatine amongst non weightlifters for mind well being, and even cardiovascular well being, and different Advantages that don’t have anything to do with physique composition or bodily efficiency.
JunkMD asks, Ideas on conjugate coaching? Eh, it’s unnecessarily sophisticated for mainly everybody who isn’t a aggressive power coach. athlete. In my view, it’s simply not definitely worth the problem. Once more, except you’re a power athlete and you actually know what you’re doing along with your programming otherwise you’re working with someone who actually is aware of what they’re doing with their programming.
Now, in the event you simply wish to attempt it for enjoyable, as a result of it sounds fascinating. Go for it. But when it doesn’t have any intrinsic attraction to you, I’d say cross. Hey there, if you’re listening to this, you’re nonetheless listening, which is superior. Thanks. And if you’re having fun with this podcast, or in the event you identical to my podcast generally and you’re getting a minimum of one thing out of it, would you thoughts sharing it with us?
Or a liked one, or a not so liked one even, who may wish to study one thing new. Phrase of Mouth helps actually bigly in rising the present, so in the event you consider somebody who may like this episode or one other one, please do inform them about it. Joed Wessels asks, or Joed Wessels, Taking part in golf definitely worth the time dedication?
Uh, properly, I’m at the moment out of golf. I am going out and in of golf. I’m in my out of golf part as a result of I don’t wish to give it the time that it takes. And to be particular, if you’re new to golf, you’ll wish to commit a minimum of 5 to 10 hours per week to it. And that is too enjoyable. What’s presupposed to be enjoyable.
That is only a interest, however golf might be much like perhaps tennis and that it’s not enjoyable for a minimum of the primary few hundred hours, since you are horrible. You possibly can’t hit the ball for shit. You possibly can’t pitch the ball for shit. You possibly can’t chip the ball for shit. You possibly can’t putt for shit. It’s not enjoyable. And so you must be keen to grind via that, to make use of quite a lot of quote unquote enjoyable time doing one thing that isn’t enjoyable in pursuit of enjoyable, in hopes of getting enjoyable as soon as you aren’t so shitty.
But when that is sensible to you, then go for it. Yeah, I’d say it’s definitely worth the time dedication as a result of if you may get via that part and you may study to really play the sport and you’ll really feel like you’re truly taking part in the sport as soon as you’re constantly taking pictures within the 80s, a minimum of that’s the way it was for me, after which it may be quite a lot of enjoyable.
ChrisSanDiego93 asks, Do you utilize the identical break up that you simply promote in your ebook or do you do one thing else? I’ve been doing kind of precisely what’s in my books, together with the exercises within the bonus materials for over 10 years now, beginning with larger, leaner, stronger, after which shifting on to past larger, leaner, stronger.
After which for the final six months or so, Perhaps eight months, I’ve been again to greater, leaner, stronger, the three day per week program, kind of precisely because it’s specified by the ebook, mainly push, pull legs with a little bit bit of additional bodybuilding work as a result of I’m in a upkeep part. Whereas beforehand for 2 or three years, I used to be pushing for progress.
I used to be coaching 5 days per week, Past Larger, Leaner, Stronger, doing it precisely because it’s specified by the ebook and the bonus supplies, and did properly with that. Hit PRs and gained some muscle. I’m kind of on the finish of my genetic rope for progress. Muscle progress, however I, I actually gained muscle together with gaining a reasonably vital quantity of power.
And now I’m within the gymnasium three days per week, once more, push, pull legs, larger, leaner, stronger, straight out of the ebook, mainly, which is greater than is required strictly for the needs of upkeep. If I wished to do absolutely the minimal quantity of labor to take care of most of my muscle and power, I might get away with in all probability one to 2 exercises per week.
However a bit extra is best for the needs of well being. And I like getting within the gymnasium three days per week, Monday, Wednesday, Friday. I do cardio on the opposite days. It’s a superb routine, it really works for me, in order that’s what I’m doing. Lance Lotward asks, Greatest train to construct excessive traps? Uh, weighted shrugs, full vary of movement, no momentum, management every rep, pause on the high.
Um, that’s additionally a superb tip for calf coaching, is a Pause on the high of every rep and a pause on the backside of every rep. And that is particularly for calves. So that you get that full stretch. Um, however yeah, weighted shrugs are a easy and simple strategy to construct up your traps in case your again coaching, isn’t doing it for you.
Lee Bailey asks, what’s the hardest factor about doing laborious issues? Actually? It’s simply the primary 10 minutes. Pause If you may get via the primary 10 minutes of absolutely anything, it will get very straightforward to maintain going. Lyndon Sepp asks, Why has Luna, been out of Lunar, been out of inventory for a very long time? So now Lunar is again in inventory, however on the time it was out of inventory as a result of we have been reformulating it, and we have been altering the shape from a powder that you simply needed to combine with water, which I don’t love to do earlier than I am going to mattress.
And I ended ingesting. Liquids a pair hours earlier than mattress simply to reduce P interruptions in the course of the night time. And so we went from the powder to chewable tablets. And if you wish to verify Lunar out, yow will discover it over at buylegion. com. B U I Legion. com slash Lunar. Mike. Galego asks, are you able to do a podcast on the subject of train, memetics, harmful future forward?
That would make for an fascinating interview. Truly, I’ll make a remark of that. However sure, sooner or later, there can be two varieties of folks. There would be the individuals who get the advantages of train via train and the individuals who chase the advantages of train via medicine. And so many. of the world’s issues are going to be brought on by the latter.
Miss Danny Ryan asks, What number of instances a day do you consider the Roman Empire? Wait, Rome fell? When did that occur precisely? As a result of what roadways do you roam? What language do you converse? What monuments do you revere? Inform me, are you not Roman? Sasha Sherbak asks greatest squat variation for a knee harm field squat might be nice a large stance squat along with your toes turned out to twenty ish levels can work properly a entrance squat.
That’s additionally nice. again pleasant, a security bar squat, which you’ll rig with an everyday bar and straps. You possibly can simply search on-line to search out movies. In case your gymnasium doesn’t have a correct security bar, which most gyms don’t, the goblet squat, one other good various, and perhaps a break up squat, um, common or Bulgarian, relying on what’s occurring.
However between all of these variations, you need to be capable to discover one thing that doesn’t regularly worsen the issue. But when none of these variations work, as a result of they simply trigger an excessive amount of ache, then discover one thing else. You wish to discover one thing that causes, it doesn’t need to trigger no ache, relying on what the scenario is, it simply can’t trigger vital quantities of ache.
If it causes a little bit little bit of discomfort, and once more, asterisking this with it relies upon what kind of harm we’re speaking about, however let’s say it’s a repetitive stress harm, which It’s going to occur. You raise weights for lengthy sufficient. You’ll develop these annoying, nagging RSIs. And an important factor you are able to do to eliminate them is to not regularly worsen them.
And so let’s say on a scale of 1 to 10, a ache scale of 1 to 10, you’re searching for a one, two, perhaps a 3, however as soon as it will get into the 4 or 5 plus, that’s an excessive amount of. It’s simply going to lengthen the issue. And so if squatting, Any kind of squatting is producing a 4 or 5 plus quantity of ache in your knee or anyplace.
Simply do one thing else. Discover one thing that doesn’t produce a lot ache, perhaps just a bit little bit of discomfort. After which keep affected person. Wallcrawler asks, Mike Mentzer retains popping up currently. What are your ideas on his means of coaching? I even have a podcast approaching this as a result of I’m getting requested fairly a bit about this as a result of his coaching strategies have had a little bit of a resurgent on-line and I do know I’ve addressed this beforehand.
On the podcast right here in Q and A’s, however I’ll simply shortly reply once more. There are a number of issues that I don’t like about Mensur’s method within the context of most individuals slightly than enhanced and genetically gifted bodybuilders. So one factor I don’t like is the shortage of quantity. It’s very low quantity coaching.
One other factor is the overemphasis on reaching failure. Coaching to failure is A useful gizmo, and it isn’t as detrimental as some folks would have you ever consider, however Mencers coaching has you coaching past failure utilizing totally different methods and the sheer quantity of coaching to and past failure may be very, very invaluable.
Onerous on the physique. I additionally don’t like the shortage of frequency in Mensur’s programming. It’s additionally notably grueling for newbies who are sometimes poking round on social media for coaching packages. Shifting on to the following level on my checklist, Mensur’s strategies are much less supported by proof at this level than different strategies that I do usually advocate and that do usually work properly for many, if not all, folks.
All folks. And at last, Mencer’s programming has too many fancy coaching methods for my style, like pressured reps and negatives, relaxation pause, supersets, and so forth. W. F. Turnage asks, ideas on microdosing pulse all through the day? Now, this may occasionally have been a joke query, however truly taking smallish, so let’s say round 50 ish mg quantities of caffeine each hour or so is definitely greatest for sustaining cognitive and temper advantages and avoiding any crash in the event you are inclined to crash on caffeine.
So if that’s why you take PULSE, if it’s not for an acute efficiency profit, whether it is for Cognitive advantages and emotional advantages. And if you wish to lengthen these advantages all through the day, then, then yeah, truly micro dosing it’s the strategy to go. However if you wish to use it as a pre exercise and also you wish to have a greater exercise, you’re going to wish to have a bigger quantity of caffeine plus the whole lot else.
It’s impulse 30 or 45 minutes or so earlier than you practice. And to be particular, when you find yourself utilizing caffeine for an acute efficiency profit, you need the. dosing to be within the vary of three to 6 milligrams per kilogram of physique weight. Oh, and in the event you’re undecided what Pulse is, you’ve gathered it’s a pre exercise.
It’s my pre exercise, or Legion, my sports activities vitamin firm’s pre exercise. It is rather fashionable. It’s our primary greatest promoting product, and it has been for the reason that starting. If you wish to test it out, simply head over to buylegion. com slash Pulse. Effectively, I hope you appreciated this episode. I hope you discovered it useful.
And in the event you did, subscribe to the present as a result of it makes certain that you simply don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present a little bit bit, which in fact then makes it a little bit bit extra simply discovered by different individuals who might prefer it simply as a lot as you. And in the event you didn’t like one thing about this episode or concerning the present generally, or when you’ve got.
Uh, concepts or ideas or simply suggestions to share, shoot me an electronic mail, mike at muscle for all times. com muscle F O R life. com. And let me know what I might do higher or simply, uh, what your ideas are about perhaps what you’d wish to see me do sooner or later. I learn the whole lot myself. I’m all the time searching for new concepts and constructive suggestions.
So thanks once more for listening to this episode and I hope to listen to from you quickly.