Is the morning the best time to lift weights? What does the research say about training in the evening instead? How big of a difference is there in muscle growth and performance between early morning and night workouts? What role does personal preference play? I’ll answer all these questions and more in this podcast.

Timestamps:

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

(5:19) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

Mentioned on the Show:

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

How lean can you get without cardio? Are farmer’s walks beneficial? When will Legion be in retail stores? How much fat should you eat every day? Should you get blood work done or check your testosterone levels? Can you use a neutral grip on the dumbbell bench press? Should you do fulcrum deadlifts? All that and more in this Q&A podcast.

Over onInstagram, 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) - My free meal planning tool: buylegion.com/mealplan

(2:50) - Why is birthday cake Legion Whey + so damn tasty?

(4:06) - Is it important to get testosterone tested when you’re young for future comparison?

(6:27) - It’s been four weeks and I’ve lost eight pounds on the scale. Why can’t I see the difference in the mirror?

(8:53) - On dumbbell press, flat, and incline, should I do neutral grip or pronated?

(9:36) - What is the recommended daily fat intake?

(10:20) - What are your thoughts on farmers walks? Are they beneficial enough to add to my program?

(10:55) - When will Legion supplements be sold in stores?

(14:19) - What are your thoughts on fulcrum deadlifts? Are they worth it or are they just another fad?

(15:07) - Do you ever do pull ups or calisthenics as part of your training?

(15:41) - What is the best way to deadlift without hitting your junk at the top of the exercise?

(16:00) - My uncle got triple vaccinated and shortly after became a cuckold. Is that correlation or causation?

(16:23) - What is the ideal rest period between sets for hypertrophy?

(18:19) - How low can you get body fat percentage with good diet and training with no cardio?

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!

Does training at different muscle lengths affect how quickly the muscles grow? In this interview, Menno Henselmans and I discuss new research on stretch-mediated hypertrophy and the role muscle lengths play in combination with mechanical tension. This is something Mike Israetel and I briefly touched on in our recent interview on partial reps versus full-ROM training, but in this discussion, Menno and I talk about the latest science of resistance training at long muscle lengths, including a new meta-analysis that isn’t published yet.

Menno has been on my podcast many times on my podcast, but in case you’re not familiar with him, he’s a former business consultant turned international public speaker, educator, writer, published scientist, and physique coach who’s passionate about helping serious athletes attain their ideal physiques.

In this interview, Menno and I talk about . . .

- What stretch-mediated hypertrophy is, possible mechanisms behind it, and whether you should modify your training to incorporate more of it

- Active tension versus passive tension

- The actual reason why full-ROM training is effective

- Specific guidance on how to modify and tweak exercises for more loaded stretching  (including Bayesian curls, flyes, leg extension tips, and “skull-overs”)

- Static stretching between sets (its effects and whether you should do it)

- And more . . .

So if you want to learn what the science says about training at longer muscle lengths, and how to incorporate more stretch-mediated hypertrophy in your program, definitely check out this interview!

Timestamps

(0:00) - My award-winning fitness books for men and women: https://legionathletics.com/products/books/

(4:22) - What is stretch-mediated hypertrophy?

(6:28) - What is passive tension and active tension?

(11:00) - Can muscles get longer, not just bigger?

(15:34) - What are your thoughts on modifying full range of motion training?

(28:06) - Are there modifications to exercises that can make them more efficient?

(42:21) - What are your thoughts on different height positions for flyes?

(45:03) - Can you explain skull overs?

(48:17) - Are there any other modifications you want to cover?

(50:15) - Does the position of the wrists affect pec activation?

(58:22) - Where can we find you?

Mentioned on the Show:

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

Menno’s Youtube channel: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ

Menno’s Patreon: https://www.patreon.com/mennohenselmans

Menno’s Instagram: https://www.instagram.com/menno.henselmans/

You may have heard of the Smolov squat program, which is a high-volume, high-frequency specialization routine intended to boost your squat fast. It’s also supremely difficult. So, is it worth the effort, or is it just an exercise in masochism? In this podcast, you’re going to learn what the Smolov program is, whether you should try it, how to do the program correctly if you do want to give it a shot, and more.

Timestamps:

(0:00) - Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(1:59) - What is the Smolov program?

(3:18) - Who shouldn’t do the Smolov program?

(5:36) - How does the Smolov program work?

(9:06) - What does the Smolov training program look like?

(19:08) - Will this help you build muscle?

(20:10) - How effective is the Smolov program?

(20:39) - What is the Smolov Junior training program?

(21:08) - Can you train other body parts while following the Smolov program?

(24:19) - How do you do the calculations to follow the program?

Mentioned on the Show:

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

Some people claim eating fruit is a problem because modern fruit is very different from the fruit humans were eating thousands of years ago. Not only is modern fruit larger and more sugary, they say, but now we’re eating a much larger quantity and variety of fruit than we ever did. This is contributing to obesity and other diseases. Is there any truth to these claims? Is modern fruit that different from ancient fruit? Does it matter? Find out in this podcast.

I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy.

I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives.

That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders.

This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions.

Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion.

That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective.

Think of it like a spicier version of a Q&A.

So, here’s what I’m doing:

Every couple of weeks, I’m asking my Instagram followers what they disagree with me on, and then picking the more common or interesting contentions to address here on the podcast.

And in this episode, I’ll be tackling the following . . .

- Modern fruit is a problem because it’s very different from the fruit humans were eating thousands of years ago. Modern fruit is contributing to obesity and other types of disease.

Timestamps:

(0:00) - Check out my new probiotic, Biome! https://buylegion.com/biome

(2:35) - Is fruit bad for you?

(4:06) - Is there too much sugar in modern fruits?

Mentioned on the Show:

My new probiotic, Biome, is here! Check it out: https://buylegion.com/biome

Biome is the only 100% natural probiotic supplement with clinically effective doses of 4 scientifically proven ingredients for improving the health and function of your digestive system, including your gut barrier, and promoting a leaner body composition. Grab a bottle here: https://buylegion.com/biome

What’s the best way to end a cut once you’ve reached your body fat goal? Should you slowly ramp up calories and reap the purported benefits of a reverse diet, or is that a waste of time or worse, potentially negative? Is it better to increase your calorie intake right to maintenance, or will that result in gaining back the fat you lost due to metabolic adaptation?

There’s been a bit of controversy in the fitness space in recent years over reverse dieting. In fact, it’s something I’ve changed my mind about over the years as the research panned out. In this interview, I chat with Cody McBroom about the science of reverse dieting and when it makes sense for everyday fitness folks.

Because while there’s no denying the usefulness of science and fitness research, real life isn’t a laboratory. Unscientific methods can still prove useful, and sometimes for surprising reasons. So what does the science say about reverse dieting, and how does that compare with the practical utility of slowly increasing calories after a cut?

Cody is a repeat-guest on my show, but in case you’re not familiar with him, he’s the CEO and founder of the Tailored Coaching Method, a lifestyle training and nutrition coaching company (that also coaches how to coach), and host of the Tailored Life podcast. In other words, Cody not only has a background in evidence-based fitness, but also years of in-the-trenches experience working with clients and figuring out what works and what doesn’t in the real world.

In this interview, Cody and I talk about . . .

- What reverse dieting is, the purported benefits, and what science says about it

- How a slow increase in calories can affect dietary compliance and self control when ending a cut

- How people respond differently to eating more food

- Who can benefit from a reverse diet, why, and whether you should do one

- Reverse diets versus recovery diets

- The negative effects of calorie deficits and how to know if it’s time to reverse diet

- And more . . .

So, if you want to learn what science says about reverse dieting, how reverse dieting pans out in the real world, whether you should reverse diet, and a lot more, don’t skip this episode!

Timestamps

(0:00) - Try Triton today! Go to https://buylegion.com/triton and use coupon code MUSCLE to save 20% or get double reward points!

(12:15) - What are your thoughts on reverse dieting?

(43:02) - How lean do you need to get before you start running into issues?

(51:58) - Have you worked with people that can slowly increase their maintenance calories over time and maintain their body composition?

Mentioned on the Show:

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

The Tailored Life Podcast: https://tailoredcoachingmethod.com/podcast/

Cody McBroom’s Instagram: https://www.instagram.com/cody.boomboom/

Cody’s website: https://tailoredcoachingmethod.com/

Do 95% of diets fail, or is the problem dieters? Does counting calories give you an eating disorder? Is it possible to be in a calorie deficit for years without losing weight? In this podcast, you’re going to hear a bunch of common, bad diet takes. Listen to this podcast and let me know your thoughts! What bad diet takes have you heard?

Timestamps:

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

(3:44) - Try Recharge today! Go to https://buylegion.com/recharge and use coupon code MUSCLE to save 20% or get double reward points!

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!

Should women use different rep ranges from men? What’re the best hamstring exercises? Should women use heavier weights? What’s my skin care routine and why is my workout playlist so good? How much protein you can absorb and digest in one meal? Should you take EAAs? How do I maintain energy levels throughout the day? Is setian a good source of protein? All 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) - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(2:44) - Why are you doing 8-10 reps instead of 4?

(6:18) - In TLS you suggest 8-10 reps at 70% of 1RM. Is there a problem with women doing 4-6 reps?

(8:00) - When should I start cutting and start lean bulking?

(9:15) - What are the most effective mass building exercises for hamstrings?

(9:30) - How is your playlist so awesome?

(9:48) - Have you dealt with acne?

(12:25) - How many midgets can you incapacitate in a UFC ring before they overcame you?

(12:50) - How much protein can your body take at once?

(13:37) - Is Legion developing a monkey pox vaccine?

(14:01) - Do you directly train the lateral head of the triceps or just the long head?

(14:26) - Is it okay to get around half of daily protein intake from protein powder?

(15:03) - Are squat shoes a good investment for a strength athlete?

(15:31) - Is it necessary to take essential amino acids if you are taking protein shakes before and after your workouts?

(16:27) - How do you personally maintain energy throughout the day?

(20:21) - Is seitan a good source of protein?

(21:39) - Can you please reiterate your stance on intermittent fasting and what are the best Legion supplements to assist?

(24:17) - Until when is 4-6 reps viable for muscle building?

(25:38) - What is the gold ratio for muscle size proportions?

(27:02) - Out of 100, how messed up is the world right now?

(27:49) - Why do you include how much BCAA’s are in your Whey+ if you don’t believe they have much benefit?

Mentioned on the Show:

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

In this podcast, I chat with scientist and friend Dr. Bill Campbell about training volume. There’s a recent trend in the fitness space that more volume is always better. Is that always true, though? And if you do want to increase your volume, what’s the best way to do it? You’re going to learn all that and more in this interview.

In case you’re not familiar with Dr. Campbell, he’s a professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida, who’s also published more than 150 scientific papers. He also recently started a research review in which he examines scientific papers and breaks them down into simple, actionable takeaways.

In other words, Dr. Campbell has long been behind the scenes, conducting research on practical, fitness-related matters and helping people apply the latest findings to get us more jacked.

In this interview, Bill and I talk about . . .

- The right way to count volume (sets, tonnage, etc.)

- The practical limits of increasing volume (and how to increase volume the right way)

- The utility of “test days” and training to failure every so often

- The drawbacks of training to failure (especially for athletes)

- Why rest times between sets matter

- How to count indirect volume for muscle groups

- And more . . .

So, if you want to learn what the latest science says about training volume and if you should adjust your workout programming, don’t miss this episode!

Timestamps

(0:00) - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip

(5:29) - Can you tell us about your research review?

(9:11) - Where can people find that?

(9:36) - Does more volume help you build more muscle?

(15:07) - What are some of the drawbacks of the tonnage method?

(18:24) - What are your thoughts on the studies that conclude that more and more volume is better?

(28:04) - In this study, were there instances where the individualized leg grew more than the non individualized leg?

(30:03) - What are your thoughts on increasing volume relative to where you’re at? Is there a ceiling to potential muscle growth that volume can stimulate?

(36:29) - At what point is it not practical to increase volume per week?

(41:44) - Why do you suggest training to around 3 reps left as opposed to training to failure?

(48:59) - What are your thoughts on shorter rest times in between sets to save time?

(51:49) - Why do we need to rest for 3 minutes in between hard sets?

(54:18)  - What is a good method to increasing volume and why would a person want to?

(58:13) - Can you elaborate on decreasing and increasing volume?

(1:00:47) - How should people choose between a direct or indirect volume training program?

(1:08:03) - Is there anything you would like to mention?

(1:10:58) - Where can we find you and your work?

Mentioned on the Show:

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

Bill Campbell’s Instagram: https://www.instagram.com/billcampbellphd/

Bill’s website: https://www.billcampbellphd.com/

Did you know that people with stronger forearms live longer? It’s true. Grip strength is associated with lower all-cause mortality. A stronger grip is also vital for progressing on pushing and pulling exercises like the bench press, overhead press, and any type of deadlift. Of course, strong forearms look nice, too. You can have great biceps, triceps, and shoulders, but it's just not complete if your forearms aren't also up to the mark. So in this podcast, I'm going to teach you everything you know about working out your forearms.

I'm going to share some of my favorite forearm exercises and some example workout programming so that you can put this information into use right away. So press play and start building some “Popeye” forearms! :)

Timestamps:

(0:00) - Save up to 40% during our Halloween Sale! https://buylegion.com/

(2:43) - What kind of muscle is the forearm?

(3:33) - Why do we want strong flexors and extensors?

(6:14) - What are the benefits of strong forearms?

(7:01) - How should I train my forearms?

(8:21) - What are some forearm exercises?

(11:35) - How do we take those exercises and turn them into a workout program?

(16:21) - Are there any forearm workout tools or equipment?

Mentioned on the Show:

Save up to 40% during our Halloween Sale! Go to buylegion.com and use coupon code MUSCLE to save 20% on any non-sale items or get double reward points!