Howdy, hiya, and welcome to Muscle For Life. I’m your host, Mike Matthews. Thanks for becoming a member of me as we speak 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 is likely to 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 recurrently, however each couple of weeks I put up a narrative particularly for this, the place I add the little ask me a query sticker, individuals submit questions, I’m going via them, I choose ones that I discover attention-grabbing or topical, ones that I haven’t already answered a billion occasions earlier than, and I reply them briefly there on Instagram, posting the solutions to my tales, after which I deliver every thing over right here to the podcast.
as a result of I can reply the questions in additional element. And so, in as we speak’s episode, I reply fairly a number of 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 in opposition to it. Why? An environment friendly option to develop legs that don’t need 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 possibly by no means will. As a result of I’d quite you simply take a look at my stuff, take a look at my books, take a look at my sports activities vitamin firm, Legion.
Which at present is holding its massive spring website broad sale over at www. mfl. present slash spring. And that signifies that for the following few days you should purchase one, get 150 p.c off website broad. All of our merchandise, each complement, purchase one, get 150 p.c off. And, you will get a ten present card on orders over 99, and that’s good towards something in our retailer, in addition to a 20 present card on orders over 149.
And in case you don’t need to go BOGO We’ve got extra. We even have discounted our stacks as much as 40 p.c off, and so meaning it can save you as much as 40 p.c on a few of our hottest dietary supplements bundled by objective, like constructing muscle or bettering well being or bettering restoration, accelerating fats loss, and so forth.
So in case you like what I’m doing right here on the podcast and elsewhere, please subscribe. And in case you like one hundred pc naturally sweetened and flavored sports activities dietary supplements with clinically efficient elements and doses, and that doses level is essential. It’s not simply the elements, however it’s how a lot. And at last, in case you like to save cash, then once more, head over to www.
MFL. present slash spring. Try every thing Legion has to supply. See what catches your fancy. Save massive on it, and luxuriate 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 put up exercise complement with creatine.
I need to add no less than yet another ingredient, see if I can get two extra elements into it, simply to make it clearly extra useful 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 conjures up you? Um, work smart, uh, creating stuff.
I like creating mental properties particularly, however I suppose usually I like inventive work. So within the context of enterprise particularly, I most get pleasure from stuff associated to advertising. As a result of that’s the most inventive space of exercise in a enterprise, and it’s additionally essentially the most useful space of exercise as a result of advertising consists of not simply getting individuals to purchase your stuff, however it additionally consists of the entire course of of making the product.
Services and products that individuals need to purchase. And so you’ve the creation of the services, after which you’ve 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 dearth of podcasts these days? So this was requested most likely 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 liberate time for different work initiatives. And thus far it hasn’t had a lot of an influence on the podcast’s complete 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 could trigger main issues, particularly if it’s within the fingers of the various psychopathic management freaks of the superclass who brazenly advocate for a world technocracy and a put up human.
Future, if these individuals aren’t stopped, then humanity, as we all know, it might not exist within the subsequent 30 to 50 years. And AI will probably be one of many technological weapons wielded in opposition to humanity to deliver that about. Ed Fritsch asks, in case you’re going to have a late evening, what’s higher constant get up time or seven plus hours of sleep?
Uh, if it’s only one occasion, perhaps sometimes doesn’t actually matter. Nonetheless, I choose 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 evening 4 plus my nap offers me no less than one thing round six hours of sleep as a result of often 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 might 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 sometimes doesn’t matter. Anyway, although, if I didn’t sleep practically sufficient, Within the evening earlier than. And so let’s say the evening 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. In all probability 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 complete sleep, together with the nap of one thing round six, perhaps six and a half hours.
And the rationale why you usually need to just remember to get no less than 5 and a half or six hours of sleep at evening after which you possibly can complement that with a nap in case you simply want a choose me up is that may meet your physique’s core sleep wants, which suggests that you will get a major quantity of deep sleep.
And that’s notably essential 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 must usually be advantageous. Perhaps you are feeling a bit of bit below rested the following day and perhaps your temper is a bit of bit impaired, however you must have the ability to carry out pretty properly bodily, mentally.
Now that’s to not say that you must constantly get simply 5 and a half to 6 hours of sleep per evening, but when it does occur sometimes. 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 individuals 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 in opposition to. 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 title, however it’s not, you don’t need to hyperextend on the high of the hyper extension.
You need 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 whenever you had been on the high of a deadlift. You don’t need to hyper prolong. You cease whenever you had been standing straight up and down. Additionally, with the hyper extension, you don’t need to spherical your decrease again on the backside.
You need to hold it in a impartial place, much like how you’d hold your again whenever you’re squatting and deadlifting. You need to really feel that pressure in your hamstrings. You don’t need to launch that pressure by rounding your decrease again. HP lifts asks best option to pack on measurement on tall log legs.
So simply work as much as this two occasions per week, three exhausting units, that means units taken near failure one or perhaps two good reps left exhausting units 4 to six reps per set. Of a squat of your selection. It could possibly be a barbell squat, you recognize, again squat, entrance squat. It could possibly be a security bar squat, or it could possibly be a machine equal.
It could possibly be a belt squat. It could possibly be a pendulum squat. It could possibly 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 already know, a seated curl, a mendacity curl, glute ham elevate, so forth. After which, do the identical 3 exhausting units of 6 8 or 8 10 reps of a quads isolation train, like a leg extension.
And in case you work as much as that, Two occasions per week, which suggests first you set to work as much as one time per week, after which when you’ve been doing that for most likely no less than a pair months, and that’s not producing pronounced soreness, and you’re feeling able to do extra, then you definately begin along with your second session for the week.
Nonetheless, don’t simply repeat the primary exercise. Don’t bounce 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 improve in weekly quantity, and also you’re most likely going to run into points associated to restoration, and so what I’d advocate as a substitute is on that second leg session, begin Bye.
With simply the three units of the quads isolation workout routines and do this for most likely about 4 weeks or so, then add within the three units of the hamstring workout routines. Try this now for wherever from most likely two to 4 weeks till you are 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 are actually. Constantly doing the six units on this further session, then add within the three exhausting units of the 4 to 6 reps of the squat, add that final, as a result of that’s the most troublesome to recuperate 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 utterly devoid of memes. And that’s as a result of my meme vendor 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 consequences of that on infants is at present unknown. So, To be secure, I’d keep away from it till additional analysis is completed, which can possible 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 difficult for principally everybody who isn’t a aggressive energy coach. athlete. For my part, it’s simply not well worth the trouble. Once more, until you’re a energy 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 case you simply need to attempt it for enjoyable, as a result of it sounds attention-grabbing. Go for it. But when it doesn’t have any intrinsic attraction to you, I’d say go. 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 case you similar to my podcast on the whole and you’re getting no less than one thing out of it, would you thoughts sharing it with us?
Or a liked one, or a not so liked one even, who would possibly need to study one thing new. Phrase of Mouth helps actually bigly in rising the present, so in case you consider somebody who would possibly like this episode or one other one, please do inform them about it. Joed Wessels asks, or Joed Wessels, Taking part in golf well worth the time dedication?
Uh, properly, I’m at present out of golf. I’m going out and in of golf. I’m in my out of golf part as a result of I don’t need to give it the time that it takes. And to be particular, if you’re new to golf, you will need to commit no less than 5 to 10 hours per week to it. And that is too enjoyable. What’s alleged to be enjoyable.
That is only a pastime, however golf might be much like perhaps tennis and that it’s not enjoyable for no less than the primary few hundred hours, since you are horrible. You may’t hit the ball for shit. You may’t pitch the ball for shit. You may’t chip the ball for shit. You may’t putt for shit. It’s not enjoyable. And so you must be keen to grind via that, to make use of a whole lot of quote unquote enjoyable time doing one thing that’s not 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 well 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 really enjoying the sport as soon as you’re constantly capturing within the 80s, no less than that’s the way it was for me, after which it may be a whole lot of enjoyable.
ChrisSanDiego93 asks, Do you utilize the identical cut up that you simply promote in your e-book or do you do one thing else? I’ve been doing roughly precisely what’s in my books, together with the exercises within the bonus materials for over 10 years now, beginning with greater, leaner, stronger, after which shifting on to past greater, leaner, stronger.
After which for the final six months or so, Perhaps eight months, I’ve been again to larger, leaner, stronger, the three day per week program, roughly precisely because it’s specified by the e-book, principally push, pull legs with a bit of 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 Greater, Leaner, Stronger, doing it precisely because it’s specified by the e-book and the bonus supplies, and did properly with that. Hit PRs and gained some muscle. I’m roughly 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 energy.
And now I’m within the fitness center three days per week, once more, push, pull legs, greater, leaner, stronger, straight out of the e-book, principally, 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 energy, I might get away with most likely one to 2 exercises per week.
However a bit extra is best for the needs of well being. And I like getting within the fitness center 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 easy option 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 exhausting 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 simple 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 had been reformulating it, and we had 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’m going to mattress.
And I ended ingesting. Liquids a pair hours earlier than mattress simply to attenuate P interruptions in the course of the evening. And so we went from the powder to chewable tablets. And if you wish to verify Lunar out, you 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 attention-grabbing interview. Truly, I’ll make a remark of that. However sure, sooner or later, there will probably be two forms of individuals. 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 attributable to the latter.
Miss Danny Ryan asks, What number of occasions a day do you concentrate on 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 damage field squat could 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 a daily bar and straps. You may simply search on-line to search out movies. In case your fitness center doesn’t have a correct security bar, which most gyms don’t, the goblet squat, one other good different, and perhaps a cut up squat, um, common or Bulgarian, relying on what’s occurring.
However between all of these variations, you must have the ability to discover one thing that doesn’t regularly worsen the issue. But when none of these variations work, as a result of they only trigger an excessive amount of ache, then discover one thing else. You need to discover one thing that causes, it doesn’t should trigger no ache, relying on what the scenario is, it simply can’t trigger vital quantities of ache.
If it causes a bit of little bit of discomfort, and once more, asterisking this with it relies upon what sort of damage we’re speaking about, however let’s say it’s a repetitive stress damage, which It’s going to occur. You raise weights for lengthy sufficient. You will develop these annoying, nagging RSIs. And crucial 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 on the lookout 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 delay the issue. And so if squatting, Any sort of squatting is producing a 4 or 5 plus quantity of ache in your knee or wherever.
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 these days. What are your ideas on his method 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 rapidly reply once more. There are a number of issues that I don’t like about Mensur’s strategy within the context of most individuals quite than enhanced and genetically gifted bodybuilders. So one factor I don’t like is the dearth of quantity. It’s very low quantity coaching.
One other factor is the overemphasis on attaining failure. Coaching to failure is A useful gizmo, and it’s not as detrimental as some individuals would have you ever imagine, however Mencers coaching has you coaching past failure utilizing totally different strategies and the sheer quantity of coaching to and past failure may be very, very useful.
Laborious on the physique. I additionally don’t like the dearth of frequency in Mensur’s programming. It’s additionally notably grueling for newbies who are sometimes poking round on social media for coaching packages. Transferring on to the following level on my record, 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, individuals.
All individuals. And at last, Mencer’s programming has too many fancy coaching strategies for my style, like compelled reps and negatives, relaxation pause, supersets, and so forth. W. F. Turnage asks, ideas on microdosing pulse all through the day? Now, this may increasingly have been a joke query, however really 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 case you are likely 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 prolong these advantages all through the day, then, then yeah, really micro dosing it’s the option to go. However if you wish to use it as a pre exercise and also you need to have a greater exercise, you’re going to need to have a bigger quantity of caffeine plus every thing else.
It’s impulse 30 or 45 minutes or so earlier than you prepare. 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 case you’re unsure 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 vitally widespread. It’s our primary greatest promoting product, and it has been because the 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 case 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 bit of bit, which in fact then makes it a bit of bit extra simply discovered by different individuals who could prefer it simply as a lot as you. And in case you didn’t like one thing about this episode or concerning the present on the whole, or when you’ve got.
Uh, concepts or strategies or simply suggestions to share, shoot me an e 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 prefer to see me do sooner or later. I learn every thing myself. I’m at all times on the lookout for new concepts and constructive suggestions.
So thanks once more for listening to this episode and I hope to listen to from you quickly.
