Can ice baths and massages boost your recovery? If you’re not building muscle, do you need to change your routine or just work harder at your current program? Can lifting actually make you smarter?

I’m discussing the latest scientific studies on these questions. Listen now to dive into the science!

This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:57) - Can Ice baths and massages speed up recovery?

(6:50) - Do I need to change my strength training program or work harder with my current program?

(15:05) - My free meal planning tool: buylegion.com/mealplan

(16:30) - Mental health benefits from weightlifting

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

There’s more to strength training than building bigger biceps or a bigger booty.

While many people start their fitness journey with the goal of improving their physique, the benefits of resistance training go far beyond looks. From improving bone density to reducing the risk of chronic diseases, strength training can help you lead a healthier, longer, and more fulfilling life.

To talk about the non-muscle related benefits of lifting weights, I invited Austin Current back on the podcast. In our first chat, Austin and I talked about his book Science of Strength Training, which is a visual encyclopedia and comprehensive resource that dives into anatomy and the physiology of muscle growth.

If you’re not familiar with Austin, not only is he an educator and author, but he’s a coach and co-founder of Physique Development, a coaching collective that works with everyday fitness folks and competitors alike.

In this interview, Austin and I discuss . . .

- The “other” benefits of progressive resistance training including improving bone health, metabolic health, cardiovascular health, mental health, and mobility

- The brain health benefits of training, including cognitive abilities, mental sharpness, and reducing depression and anxiety

- Minimizing the risk of various diseases, including cardiovascular disease, type 2 diabetes, and certain cancers

- The importance of maintaining fitness habits and avoiding “extreme” thinking and mindsets

- Compensating for modern conveniences that lead to sedentary living, and how to get started with easy and enjoyable exercise routines

- How physical activity affects our quality of life as we age

- And more . . .

So, if you’re looking to learn about the non-aesthetic benefits of strength training, listen to this episode and let me know your thoughts!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:35) - What are some benefits of strength training besides aesthetic reasons?

(11:30) - What is brain health and how does strength training relate to it?

(31:22) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(33:46) - How does strength train compare to other types of training?

(49:51) - Why do you prefer to do yoga?

(53:30) - What are your thoughts on stronger people having longevity?

(1:23:45) - is there anything you would like to add?

(1:28:37) - Where can we find you and your work?

Mentioned on the Show:

Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Austin’s Instagram: https://www.instagram.com/austincurrent_/

Physique Development: https://physiquedevelopment.com/

There are various ways to loosely track your body composition changes over time, like taking progress pictures or measuring your waist. 

But if you want to be a little more rigorous or just have more data on how your body fat levels ae changing, you can use skinfold calipers.

While no body fat measurement method is foolproof, calipers can give you a fairly accurate reading if you know what you’re doing. So in this podcast, you’re going to learn how to properly use skinfold calipers to measure your body fat percentage. 

Listen and let me know what you think!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:26) - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(4:31) - What are skin fold calipers?

(5:16) - Are skinfold calipers accurate?

(15:28) - How do I use calipers?

(21:07) - What are the different types of measurements you can take?

(25:22) - What are the different methods of reading and estimating body fat percentage?

(35:59) - Which calipers should I buy?

Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

How should you deal with workout slumps? Is reverse pyramid training better than standard pyramid training? Should you do cardio while bulking? Are ashwagandha and tongkat ali supplements worth taking? All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:40) - What are your thoughts on plasma donations to pay for Legion products?

(2:09) - Does your carb intake and fat intake matter when you are on a weight loss plan?

(6:00) - What is better for progression, reverse pyramid training or standard pyramid training?

(11:20) - What are your thoughts on metabolic eating?

(12:47) - Do you have a favorite song on your playlist?

(14:21) - Is retinol okay to use? Will it have adverse effects on my training?

(15:22) - Do magnesium supplements help with sleep?

(16:13) - What are your thoughts on Elon Musk and Twitter?

(18:03) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(18:51) - Do you still get workout slumps?

(29:51) - Does walking provide the same health benefits of cardio?

(31:22) - What’s the update on your Legion probiotic?

(32:26) - Should I prioritize training or sleep when sleep deprived?

(34:31) - How does alcohol affect building muscle?

(35:33) - What are your personal and fitness goals for 2023?

(41:12) - How useful is cardio during a bulk?

(42:37) - What is the update on BLS 4th edition?

(44:24) - Do you have any advice for getting picked up as a new author?

(45:59) - What are your thoughts on Ashwagandha and tongkat ali? 

(47:23) - What are your thoughts on myo-reps?

Mentioned on the Show:
Find the Perfect Strength Training Program for You in Just 60 Seconds: http://www.muscleforlife.show/trainingquiz

There’s a lot of confusion surrounding the topic of flexibility and a lot of conflicting advice. 

Is stretching necessary? Should you be working on mobility during your workouts?

Some people say strength training itself provides all the flexibility you need, and any additional stretching should be at your discretion. 

Others suggest that skipping foam rollers, massage guns, and band-work is not only going to impair your performance, but put you at risk of injury.

To help clarify some of the kerfuffle, Dr. Stacie Barber joins me on the podcast for an interview all about flexibility and mobility.

In case you’re not familiar with Stacie, she has a Doctor of Physical Therapy from Duke and is the founder and owner of The Physio Fix, which offers physical therapy, training, and classes to help everyone from professional athletes and Olympians to fitness newbies feel and move better.

And as a former collegiate gymnast and current Olympic Weightlifter, Stacie knows the challenges faced by people who lift heavy weights.

In this interview, Stacie and I discuss . . .

- The difference between passive and active flexibility

- Whether stretching prevents injury

- Common mobility issues for squats, deadlifts, bench presses, and more, and how to fix them

- Jefferson curls and Copenhagen planks

- The rise in tendinopathy and why you should train at end ranges for tendon and joint health

- The utility of resistance bands and other mobility-focused gadgets like massage guns and foam rollers 

- And a lot more . . .

So whether you're dealing with tight, painful muscle groups or just want to learn about the science of improving your mobility, give this interview a listen!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:48) - Should I be stretching?

(12:06) - Is it normal to have tight muscles? 

(21:37) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

(23:59) - What are some common mobility restrictions in certain exercises?

(36:38) - Should your knees be in front of your toes when or far from your knees when squatting?

(43:46) - Are there some other tips or exercises you recommend to include in workout routines?

(46:41) - What are your thoughts on stretching accessories such as bands, foam rollers, and 

percussion guns?

(51:19) - Do massage guns help alleviate tendon pain or muscle tightness?

(60:18) - What are your thoughts on exercise bands?

(64:13) - Where can we find you?

Mentioned on the Show:

Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

Stacie’s Instagram: https://instagram.com/thephysiofix

The Physio Fix: https://thephysiofix.com/

If you start noticing these things, you know you’re on the right track.

For example, you know you’re getting good at this fitness stuff when the disappointment of skipping a workout stings more than the struggle to motivate yourself to do one. 

And when you notice that you're making far fewer excuses about how you eat and exercise than you used to. 

Press play to hear this motivational episode on the things you start noticing as you adopt a healthier lifestyle. What are the signs you noticed?

(0:54) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

In this installment of the Best of Muscle For Life, you’ll hear hand-picked clips from three popular MFL episodes: an interview with Menno Henselmans on the science of self-control and willpower, a Says You episode on eating less than 1,200 calories per day, and a motivational episode on the power of habit. 

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym.

That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to.

So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes:

Menno Henselmans on the Science of Self-Control

(Originally published 10/6/2021)

Says You! Eating Less than 1,200 Calories Per Day

(Originally published 10/1/2021)

Motivation Monday: The Power of Habit

(Originally published 5/7/2018)

And we’ll be starting with number one, Menno Henselmans on the Science of Self-Control.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(4:10) - Menno Henselmans on the Science of Self-Control

(14:53) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(16:01) - Says You! Eating Less than 1,200 Calories Per Day

(21:05) - Motivation Monday: The Power of Habit

Mentioned on the Show:

Take this free quiz to get science-based answers to all of your diet questions: www.muscleforlife.show/dietquiz

How does strength training differ from hypertrophy training? How much overlap is there? 

In other words, will strength training get you bigger? Likewise, will hypertrophy training make you stronger? If you want to maximize strength gains, how should your training program look?

Can you build a healthy, muscular physique with just strength training or do you also need accessory movements? And if you are training more like a powerlifter, how much volume is necessary to get stronger?

These are common questions I get about strength versus hypertrophy training, and in this podcast, I invited Dr. Brad Schoenfeld to dive into the science of training for strength compared to lifting with the goal of gaining muscle size. 

He’s the perfect guest for the topic, because he was recently involved a narrative review of the science of maximizing strength. 

Brad practically needs no introduction, but in case you’re not familiar with him, he’s an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 200 peer-reviewed research articles on exercise and sports nutrition. He’s truly an authority on all things related to body composition, hypertrophy, fat loss, and natural bodybuilding.

In this interview, Brad and I discuss . . .

- The role of rep ranges for achieving strength goals and how training with heavier and lighter loads may have additive effects

- Why 1RM calculators don’t always accurately predict your true strength

- The usefulness of machines compared to free weights

- Compound versus isolation exercises and how to adjust your training to your specific circumstances and goals

- Whether deadlifts are overrated or underrated for hypertrophy

- How specificity is often overemphasized in strength training

- “Strength endurance” and how it’s more practical for everyday activities than maximal strength

- Set intensity and training to failure

- The role of age in strength training and how your age factors into your programing

- And a lot more . . .

So whether you're a seasoned lifter or just starting, tune in to learn how to optimize your training for strength and hypertrophy goals, and let me know your thoughts! 

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(2:43) - What is the difference between getting strong and having bigger muscles?

(31:07) - Save up to 30% on Legion Health Supplements this week only! buylegion.com

(32:17) - What is set intensity and proximity to muscular failure?

(46:12) - What are your thoughts on strength training as you get older?

(51:00) - What are your thoughts on the one rep max test and how necessary are they?

(54:17) - Where can people find you and your work? 

Mentioned on the Show:

Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Brad’s Instagram: https://www.instagram.com/bradschoenfeldphd/?hl=en

Brad’s Twitter: https://twitter.com/BradSchoenfeld

Brad’s Textbook: Science and Development of Muscle Hypertrophy: https://www.amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678/?tag=mflweb-20

Brad’s Book: Max Muscle Plan: https://www.amazon.com/M-X-Muscle-Plan-2-0/dp/171820714X/?tag=mflweb-20

If you’re trying to lose weight, there’s nothing more frustrating than stepping on the scale and seeing the same number for days or weeks on end.

It's a feeling almost everyone can relate to. 

Many people hit a weight loss plateau at some point in their journey. And the good news is that there are simple solutions to help you break through.

In this podcast, you’ll learn common reasons why weight loss stalls and practical tips to help you overcome them. With these strategies, you’ll know exactly how to beat weight loss plateaus and get back on track towards your goals.

Listen and let me know your thoughts!

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(3:16) - When do you know that you have stopped losing weight?

(9:08) - How does water retention affect weight loss?

(17:07) - How do I plan and track food accurately?

(21:27) - Save up to 30% on Legion Health Supplements this week only! buylegion.com

(22:37) - How can I have cheat meals and continue losing weight?

(33:39) - How much exercise do I need to keep losing weight?

(37:32) - Why am I burning fewer calories?

Mentioned on the Show:

Go to buylegion.com and save 20% to 30% during my Health Supplement sale this week only! Use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!

Is a glass of wine every day harmful if you account for the calories? What books have had a lasting impact on me? What are my favorite front delt exercises? Is watching porn unhealthy? Can you use machines instead of free weights? Is it ok to cut for 5 months? What happens after you reach your genetic potential? All of that and more in this Q&A podcast.

Over on Instagram, I’ve started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I’m going to cover a variety of questions. And keep in mind some of these questions are just for fun. :)

So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast!

If you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

Timestamps:

(0:00) - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe!

(1:34) - Is a glass of wine okay every night so long as I count the calories?

(5:09) - If you have reached your maximum muscle genetic potential, what’s the point of pursuing more?

(16:24) - Is watching porn unhealthy? Why?

(17:20) - Can you make a “day in the life” video?

(25:09) - My free meal planning tool: buylegion.com/mealplan

(26:36) - Is it a bad idea to do the chest press with equipment rather than free weights?

(29:29) - What are your favorite exercises for front delts?

(30:36) - If I’m maintaining but still losing weight, how would I adjust my macros?

(32:15) - What are some books that left a permanent impact on the way you think?

(34:52) - Am I inferior for clinging to bro splits?

(35:53) - How should I decide between the Thinner Leaner Stronger 3, 4, and 5 day split?

(39:43) - What are your thoughts on masculinity these days?

(40:19) - What made you decide to build a home from scratch?

(47:58) - If I wanted to go on a slower cut for 5 months, is it okay to be in a calorie deficit for that long?

Mentioned on the Show:

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!