Good day, whats up, and welcome to Muscle For Life. I’m your host, Mike Matthews. Thanks for becoming a member of me right this moment for an additional Q&A episode the place I reply questions that folks ask me on Instagram over at muscle for all times health. That’s my deal with. I assume is perhaps the time period username on Instagram. So if you wish to ask me your questions, simply comply with me on Instagram.
Each couple of weeks, I put up a narrative, and I put up tales semi commonly, 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 by means of them, I decide 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 part over right here to the podcast.
as a result of I can reply the questions in additional element. And so, in right this moment’s episode, I reply fairly a couple 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 risk 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 great train? Many individuals advise towards it. Why? An environment friendly technique 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 somewhat 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 the moment is holding its massive spring web site extensive sale over at www. mfl. present slash spring. And that signifies that for the subsequent few days you should purchase one, get 150 % off web site extensive. All of our merchandise, each complement, purchase one, get 150 % off. And, you’re going to 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 should you don’t need to go BOGO We’ve got extra. We even have discounted our stacks as much as 40 % off, and so meaning it can save you as much as 40 % 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 should you like what I’m doing right here on the podcast and elsewhere, please subscribe. And should you like 100% naturally sweetened and flavored sports activities dietary supplements with clinically efficient components and doses, and that doses level is necessary. It’s not simply the components, nevertheless it’s how a lot. And eventually, should you like to save cash, then once more, head over to www.
MFL. present slash spring. Try every part 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 a minimum of yet one more ingredient, see if I can get two extra components 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 sensible, uh, creating stuff.
I like creating mental properties specifically, however I assume typically 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 essentially the most useful space of exercise as a result of advertising and marketing consists of not simply getting individuals to purchase your stuff, nevertheless it additionally consists of the entire course of of making the product.
Services and products that folks need to purchase. And so you will have the creation of the services and products, after which you will have the promoting of the services and products. 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 in all probability a month or two in the past, simply to offer some context after I switched from three episodes of the podcast per week to 1.
And I did that to unlock time for different work initiatives. And thus far it hasn’t had a lot of an affect 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 risk to humanity? Yeah, it completely does pose a risk. It could actually trigger main issues, particularly if it’s within the palms of the numerous psychopathic management freaks of the superclass who brazenly advocate for a worldwide technocracy and a put up human.
Future, if these individuals aren’t stopped, then humanity, as we all know, it could now not exist within the subsequent 30 to 50 years. And AI shall be one of many technological weapons wielded towards humanity to deliver that about. Ed Fritsch asks, should 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 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 night time 4 plus my nap provides me a minimum of one thing round six hours of sleep as a result of often not getting sufficient sleep, even when it’s as soon as every 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 every week or one thing like that.
So Not following your meal plan as soon as every week, not consuming sufficient greens as soon as every week, as long as you typically don’t miss exercises, as long as you typically eat your greens, what you do sometimes doesn’t matter. Anyway, although, if I didn’t sleep practically 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 complete sleep, together with the nap of one thing round six, perhaps six and a half hours.
And the explanation why you typically need to just remember to get a minimum of 5 and a half or six hours of sleep at night time after which you may complement that with a nap should you simply want a decide me up is that may meet your physique’s core sleep wants, which implies that you will get a big quantity of deep sleep.
And that’s significantly necessary for mind well being and mind operate and analysis reveals that as long as you. Your core sleep, get that 5 and a half to 6 hours of sleep, it’s best to typically be superb. Perhaps you are feeling slightly bit beneath rested the subsequent day and perhaps your temper is slightly bit impaired, however it’s best to be capable to carry out pretty effectively bodily, mentally.
Now that’s to not say that it’s best to constantly get simply 5 and a half to 6 hours of sleep per night time, but when it does occur sometimes. As soon as every week, perhaps twice every 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 towards. And the most typical mistake that folks make with the hyperextension is that they hyperextend. Their decrease again on the high of every rep, which appears proper given the title, nevertheless 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, just like whenever you have been on the high of a deadlift. You don’t need to hyper prolong. You cease whenever you have 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 maintain it in a impartial place, just like how you’ll maintain your again whenever you’re squatting and deadlifting. You need to really feel that rigidity in your hamstrings. You don’t need to launch that rigidity by rounding your decrease again. HP lifts asks best technique to pack on dimension on tall log legs.
So simply work as much as this two occasions per week, three arduous units, that means units taken near failure one or perhaps two good reps left arduous units 4 to six reps per set. Of a squat of your selection. It might be a barbell squat, you realize, 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 understand, a seated curl, a mendacity curl, glute ham increase, so forth. After which, do the identical 3 arduous units of 6 8 or 8 10 reps of a quads isolation train, like a leg extension.
And should you work as much as that, Two occasions per week, which implies first you set to work 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 now not producing pronounced soreness, and you are feeling able to do extra, you then begin together with your second session for the week.
Nonetheless, don’t simply repeat the primary exercise. Don’t leap from simply doing it as soon as every 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 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 workout routines and do this for in all probability about 4 weeks or so, then add within the three units of the hamstring workout routines. Try this now for wherever from in all probability two to 4 weeks till you are feeling like once more, you aren’t excessively sore and you might be absolutely recovering from, from these.
Additional units, these additional weekly units. After which when you at the moment are. Constantly doing the six units on this additional session, then add within the three arduous units of the 4 to 6 reps of the squat, add that final, as a result of that’s the most troublesome to get well from. After which as soon as you might be 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 filled with memes and generally are fully devoid of memes. And that’s as a result of my meme seller has misplaced his nerve. I assume 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’ll switch to the milk, and the results of that on infants is at the moment unknown. So, To be secure, I’d keep away from it till additional analysis is completed, which is able to possible come given the quickly rising reputation 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 principally everybody who isn’t a aggressive power coach. athlete. For my part, it’s simply not well worth the trouble. Once more, until you’re a power athlete and you actually know what you’re doing together with your programming otherwise you’re working with anyone who actually is aware of what they’re doing with their programming.
Now, should 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 might be nonetheless listening, which is superior. Thanks. And if you’re having fun with this podcast, or should you similar to my podcast usually and you might be getting a minimum of one thing out of it, would you thoughts sharing it with us?
Or a beloved one, or a not so beloved one even, who may need to be taught one thing new. Phrase of Mouth helps actually bigly in rising the present, so should you consider somebody who may like this episode or one other one, please do inform them about it. Joed Wessels asks, or Joed Wessels, Enjoying golf well worth the time dedication?
Uh, effectively, I’m at the moment out of golf. I’m going out and in of golf. I’m in my out of golf section 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’re going to need to commit a minimum of 5 to 10 hours per week to it. And that is too enjoyable. What’s speculated to be enjoyable.
That is only a pastime, however golf might be just 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 need to be prepared to grind by means of that, to make use of numerous 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 well worth the time dedication as a result of if you will get by means of that section and you’ll be taught to really play the sport and you’ll really feel like you might be truly taking part in the sport as soon as you might be constantly taking pictures within the 80s, a minimum of that’s the way it was for me, after which it may be numerous enjoyable.
ChrisSanDiego93 asks, Do you employ the identical cut up that you just promote in your e book 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 transferring on to past larger, 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, kind of precisely because it’s specified by the e book, principally push, pull legs with slightly bit of additional bodybuilding work as a result of I’m in a upkeep section. 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 e book and the bonus supplies, and did effectively with that. Hit PRs and gained some muscle. I’m kind of on the finish of my genetic rope for progress. Muscle development, however I, I definitely gained muscle together with gaining a reasonably important quantity of power.
And now I’m within the health club three days per week, once more, push, pull legs, larger, leaner, stronger, straight out of the e book, principally, which is greater than is required strictly for the needs of upkeep. If I needed to do absolutely the minimal quantity of labor to keep up 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 health club three days per week, Monday, Wednesday, Friday. I do cardio on the opposite days. It’s a great routine, it really works for me, in order that’s what I’m doing. Lance Lotward asks, Finest 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 great 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 technique 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 arduous issues? Actually? It’s simply the primary 10 minutes. Pause If you will get by means of 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 just needed to combine with water, which I don’t love to do earlier than I’m going to mattress.
And I finished ingesting. Liquids a pair hours earlier than mattress simply to reduce P interruptions in the midst of the night time. And so we went from the powder to chewable tablets. And if you wish to test 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 might make for an attention-grabbing interview. Truly, I’ll make an observation of that. However sure, sooner or later, there shall be two sorts of individuals. There would be the individuals who get the advantages of train by means of train and the individuals who chase the advantages of train by means of medication. And so many. of the world’s issues are going to be brought on by 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 together with your toes turned out to twenty ish levels can work effectively a entrance squat.
That’s additionally nice. again pleasant, a security bar squat, which you’ll be able to rig with a daily bar and straps. You possibly can simply search on-line to seek out movies. In case your health club 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 happening.
However between all of these variations, it’s best 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 need to discover one thing that causes, it doesn’t need to trigger no ache, relying on what the state of affairs is, it simply can’t trigger important quantities of ache.
If it causes slightly little bit of discomfort, and once more, asterisking this with it relies upon what kind 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 an important factor you are able to do to do away with 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 in search of 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 extend the issue. And so if squatting, Any kind 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 manner 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 somewhat 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 great tool, 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 could be very, very useful.
Exhausting on the physique. I additionally don’t like the dearth of frequency in Mensur’s programming. It’s additionally significantly grueling for newbies who are sometimes poking round on social media for coaching packages. Transferring on to the subsequent level on my record, Mensur’s strategies are much less supported by proof at this level than different strategies that I do typically advocate and that do typically work effectively for many, if not all, individuals.
All individuals. And eventually, 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 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 should you are inclined to crash on caffeine.
So if that’s why you’re taking 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, truly micro dosing it’s the technique 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 part 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 should 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 rather in style. 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 favored this episode. I hope you discovered it useful.
And should you did, subscribe to the present as a result of it makes positive that you just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present slightly bit, which in fact then makes it slightly bit extra simply discovered by different individuals who might prefer it simply as a lot as you. And should you didn’t like one thing about this episode or concerning the present usually, or you probably have.
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 prefer to see me do sooner or later. I learn every part myself. I’m all the time in search of new concepts and constructive suggestions.
So thanks once more for listening to this episode and I hope to listen to from you quickly.
