[00:00:00] Good day there. I’m Mike Matthews. That is muscle for all times. Thanks for becoming a member of me at this time for a brand new episode, a Q and a episode the place I reply questions that folks requested me over on Instagram. Observe me at muscle for all times health. Have a look at my tales. Each couple weeks or so I put up and ask me questions story with the little sticker.
I get a bunch of questions. And I select ones which might be attention-grabbing, topical, ones that I haven’t answered one million instances earlier than, I reply them briefly there on Instagram after which carry every thing over right here to the podcast the place I can reply them in additional element. And in at this time’s episode, I’m answering quite a lot of questions.
The primary one is, why am I not larger? It’s really a superb query and I do have a solution for that. After which I reply questions on cardio on the finish of a lower. What must you do? Must you cease doing it? Must you simply cut back it? Very excessive rep coaching, like 15 to 30 rep coaching. And if you ought to be doing that kind of coaching, how that compares to decrease rep coaching, [00:01:00] if there’s any actual utility within the deadlift, in case you’re not an influence lifter, and in case you don’t actually just like the deadlift, must you be doing it?
Which workout routines in my Greater, Leaner, Stronger program are higher suited to heavier reasonably than lighter weights? Which legion dietary supplements I take advantage of on daily basis? And spoiler alert, it’s so much. We are going to get to at this time’s episode in a minute, however first I have to let you know about ashwagandha, which you’ve in all probability heard about as a result of lots of people are speaking about it nowadays.
And the explanation they’re speaking about it’s as a result of it is among the only adaptogens that you may complement with. And adaptogens are naturally occurring substances that introduce refined, imperceptible stressors to the physique, and that then can in the end improve the physique’s capability to handle stress.
In a method, adaptogens work like weightlifting, the place you regularly topic your muscle tissue and your [00:02:00] bones and different comfortable tissues to barely extra stress to make them stronger over time. Now, one of many causes that ashwagandha is among the hottest adaptogens available on the market proper now. is it comprises a particular kind of molecule often called a with analyte, and that may help numerous programs within the physique which might be associated to bodily and psychological resilience, together with and crucially, the hypo thalamic pituitary adrenal axis or the HPA axis.
Now you’ll be able to consider the HPA axis because the physique’s central processor for stress. In a method, it receives a bunch of physiological indicators, after which it directs their responses through hormones. And on this method, the HPA axis impacts many various capabilities within the physique, like power, restoration, immunity, cognition, temper, sleep, and even slight modifications.
Disturbances in your physique’s HPA axis can [00:03:00] impair any and all of these capabilities. Now, equally, slight enhancements in your HPA axis’s operations can noticeably enhance the identical capabilities. And it may give you higher sleep, it may give you higher exercises, it may give you higher restoration, and so forth. And that’s why research present that supplementing with ashwagandha can improve energy, power, and endurance.
It may possibly cut back stress. It may possibly cut back stress, rigidity, aggravation, it might improve sleep high quality, it might help wholesome irritation ranges and wholesome antioxidant ranges within the mind, it helps immune perform and extra. And that’s why my sports activities vitamin firm Legion lately launched an ashwagandha complement.
We’ve had ashwagandha in our multivitamin triumph for a very long time, however our clients had been asking us for a standalone complement. And so now it’s right here. And it’s not simply any ashwagandha complement, however it’s the patented KSM 66 type of ashwagandha, which [00:04:00] is the gold customary of ashwagandha dietary supplements.
For instance, 24 completely different peer reviewed research particularly help the efficacy of this type. And if in case you have been feeling a bit overstressed lately And also you’re on the lookout for a reprieve or possibly you’ve been feeling groovy, however you simply need to see what extra physiological resilience can do in your physique and thoughts.
Head over to by legion.com/ksm 66. That’s B-Y-L-E-G-I-O n.com/ksm numeral six six. And to avoid wasting 20% in your first order with Legion, and that applies to every thing within the retailer, not simply ashwagandha. Use the coupon code muscle at checkout and your prompt low cost can be utilized. And at last, in case you don’t like my Ashwagandha or any of my dietary supplements.
All you need to do to get your a reimbursement is tell us. Simply attain out. And inform us that it [00:05:00] didn’t give you the results you want. And we don’t even ask you to ship it again to us. We simply offer you your a reimbursement or offer you a retailer credit score. In case you favor you inform us. And so once more, that URL is by legion. com slash KSM 66 B Y L E G I O N.
com slash KSM numeral. And once more, don’t overlook to make use of the coupon code muscle at checkout to avoid wasting 20 p.c in your first order with us. Gustav O. Durser asks, no offense, however why aren’t you larger? That’s a superb query really, as a result of I’m not very huge by Instagram requirements. I’m considerably larger than the typical man.
I’m 6’2 193, 194, pretty lean, 9, 10 p.c physique fats. And so I look very match by goal requirements, however I might look small by bodybuilding requirements, even pure bodybuilding requirements. And so the explanation why I’m not larger [00:06:00] Can be a mixture of some issues. So one, I’m pure and there are onerous limits to development.
I began at about 155 kilos. So I used to be on the skinnier aspect. I didn’t look grotesquely frail, however I used to be on the skinnier aspect once I began. And so I’ve gained 40 to 45 kilos of muscle, which is about essentially the most that almost all pure male weightlifters can hope to achieve interval, it doesn’t matter what they do within the fitness center for the remainder of their life.
And so I’m undoubtedly pushing up in opposition to my genetic limits for measurement. After which the second level is I simply stated it genetics. So genetically I used to be by no means an enormous, sturdy particular person. I used to be extra of an endurance kind of particular person. I’ve performed quite a lot of ice hockey, for instance, and that requires quite a lot of endurance. It requires decrease [00:07:00] physique power, decrease physique energy, explosiveness.
However you don’t should be an enormous, muscular particular person to do effectively in ice hockey, at the very least whenever you’re youthful. And so my genetics play into my, my present measurement. Additionally, I discussed that I keep fairly lean and that makes additional good points mainly unimaginable whenever you’ve already gained fairly a little bit of muscle. So if I wished to placed on an considerable quantity of muscle at this level, I must settle for Getting fatter, I must settle for getting as much as in all probability 15 to twenty p.c physique fats and staying there for a very long time, staying there for six to 9 months.
And I don’t actually need to try this. I’ve carried out that previously. Sure, it really works, however I like my physique the way in which it’s. I like the way it appears to be like. I like the way it feels. I like how my garments match. And that brings me to my remaining level, which is my preferences. I’m proud of my [00:08:00] physique as it’s. I like the way in which that it appears to be like.
And if I had been to placed on, let’s say 10 or 15 kilos of extra muscle, which I’m undecided I might do interval. I actually don’t suppose I’ve the genetics to rise up to name it 55 to 60 kilos of whole muscle acquire over the course of my lifting profession. As a result of that’s undoubtedly above common for for whole muscle development.
I undecided that I may even try this. Let’s say that I might, that look would really be a bit bit too physique builder for me. I’ll take extra calves as a result of my calves are endlessly small. I might take extra aspect delts as a result of as a pure weightlifter, my aspect delts are endlessly small. Sadly, if I had been to achieve, simply name it an additional 10 kilos, it in all probability would go into a mix of the largest muscle [00:09:00] teams in our physique.
So it might go into my decrease physique, and it might then additionally in all probability go into my genetic strengths, which have been my chest and my biceps particularly, which I really feel like I’ve sufficient of for the look that I would like. And I really feel like I’ve sufficient decrease physique for. The look that I would like, at the very least my higher legs and my calves are endlessly tiny, however my quads and my hamstrings are pretty effectively developed.
And a remaining remark in my protection within the protection of my physique is as a result of I’m pretty lean, what in garments might be deceiving, particularly the garments I put on as a result of they’re not overly tight. I don’t care. I put on regular garments. So in case you see me in garments, particularly an extended sleeve shirt, possibly a dishevelled one, and also you haven’t seen me shortly, possibly the final time you noticed me was with my shirt off, possibly additionally with a pump.
You is perhaps confused. I’ve had this occur previously the place I hadn’t seen any person shortly and the final time they noticed me, [00:10:00] I had been lean bulking for a bit after which I had lower and I used to be sporting a dishevelled lengthy sleeve shirt they usually thought I finished lifting. They’re like, what do you don’t? Elevate weights anymore.
What occurred? Did you get sick? However then in the event that they had been to have seen me with my shirt off, they might have been like, Oh bro, you’re jacked, ripped, shredded. And so there’s a little bit of a visible phantasm in play when you find yourself lean and sporting garments. Okay, it’s amethyst eat asks, do you’ve a podcast on optimally reversing cardio after a lower as your reverse eating regimen?
I’ve in all probability commented on this Over time in numerous episodes, however I don’t have a single episode that involves thoughts nonetheless, I’ll say that doing that is Affordable if you’re going from let’s say 5 plus hours of cardio per week all the way down to possibly two ish hours You However I wouldn’t advocate going from two ish hours of cardio per week to [00:11:00] none, just because two ish hours of cardio per week is nice in your well being.
And it’s additionally going that will help you keep the load that you just’ve misplaced, which after all is in the end the purpose. I might like to see fewer weight reduction competitions and extra weight upkeep competitions. As a result of in the end that’s what we wish. We need to obtain our preferrred physique weight, our preferrred physique composition, after which keep it ideally for the remainder of our lives, proper?
And so due to that, I might reasonably see you proceed the cardio on the finish of your lower after which simply eat extra. So simply add extra meals to offset. The vitality that you just’re burning in these cardio exercises to make sure that you’re not nonetheless in a calorie deficit. Okay, James McKenzie asks, some say larger reps 15 to 30 add detrimentally extra fatigue than say the 4 to eight vary ideas.
Excessive rep units which might be taken near failure are far more fatiguing than [00:12:00] low rep units with most workout routines. And in case you doubt that, go do a 12 rep set of a tough train, like all kind of squat variation, any kind of deadlift or hip hinge variation, and even any kind of urgent train, go do a 12 rep set and go near failure, possibly one or two good reps left, and you will notice firsthand how tiring, particularly the squat and the deadlift are.
Is 15 reps to close failure on a tough train is mainly torture and that’s not detrimental per se, however an excessive amount of of it may be counterproductive as a result of efficiency falls sharply and systemic fatigue can get out of hand in case you’re doing quite a lot of that kind of coaching. And so to place it a unique method, there’s no good purpose to do very excessive rep coaching in case you’re simply attempting to get and keep jacked.
For that, you’ll be able to prime out at, [00:13:00] say, 10 to 12 reps, taking near failure. You don’t ever should do extra reps than that. JunkMD asks, in case you aren’t a powerlifter or simply take pleasure in them, any actual utility of a deadlift? In case your life entails selecting up issues from the bottom, particularly heavy issues, then sure, there’s utility within the deadlift.
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And you will discover it on all main on-line retailers, wherever you want to purchase books, Amazon, iTunes, Kobo, Google Play, BN. com, even Audible, there’s an audiobook, and sure, some individuals do purchase cookbooks as audiobooks, who knew? And it’s also possible to discover The Shredded Chef in choose Barnes Noble shops. Jovial 1142 asks, for larger leaner stronger, do you’ve an inventory of which workout routines to do eight to 10 reps versus six, for instance, seated triceps press?
There aren’t many workout routines on the larger leaner, stronger program that I wouldn’t do 4 to 6 reps of. That’s why I like to recommend 4 to 6 for lots of the workout routines, however there are a couple of that I like to recommend six to eight and even eight to 10 on any kind of aspect race in your aspect delts. [00:17:00] heavier than six reps is awkward even six reps is pretty awkward however the six to eight rep vary tends to work effectively or eight to 10 if six to eight is awkward any kind of rear elevate any kind of rear fly of any type identical factor any kind of entrance elevate of any type cranium crushers as a result of heavyweights might be notably onerous on the elbows with that train.
Any kind of peck fly train goes to be extra snug and efficient at 6, 8, 10 reps versus 4. And that’s about it. However keep in mind that the present 4th version program of Greater, Leaner, Stronger that comes with the present 4th version of the ebook, It requires 4 to 6 reps on actually simply the large compound workout routines after which six to eight reps on the isolation workout routines.
And that’s to not say that isolation workout routines can’t work effectively at 4 to 6 or you’ll be able to’t profit from a bit bit heavier work on isolation [00:18:00] workout routines. You possibly can, however I do suppose that the present setup the place it’s a bit bit heavier. That 4 to 6 rep vary on the larger compound actions after which a bit bit lighter that six to eight rep vary on the isolation actions.
I believe that setup goes to work greatest for most individuals, but when there are specific isolation workout routines that you just need to use barely heavier weights on that you just do need to do some 4 to 6 rep work. For me, that’s all the time been biceps. My biceps have all the time responded effectively to a mix of rep ranges, together with some heavier.
Now, I used to be by no means doing Singles or doubles or triples for the biceps, however I’ve carried out quite a lot of 4 to 6 rep work on my biceps over time. And once more, they’ve responded effectively to that. And so you will have muscle teams that you just’ve observed reply notably effectively. To have your weights and there could also be sure isolation workout routines that lend [00:19:00] themselves effectively to have your weights, that means that you may management the weights and it’s not painful and the danger of damage is negligible.
And if that’s the case, then you’ll be able to change a few of these 68 rep units with 4 to 6 rep units. Okay, Mrs. Taylor 10915 asks, is there a profit to doing alternating curls versus doing them each on the identical time? Because the weights get heavier, the alternating a part of the curls helps you keep your stability and helps you keep management of the weights, which makes for cleaner reps.
So yeah, that’s the explanation you often see quite a lot of jacked individuals doing them alternating. Permdog22 asks, what’s your present day by day legion stack? To be trustworthy, I’m a, I’m an avid abuser of my very own merchandise. I mainly take every thing as a result of going all the way in which again to the start of legion, this was me scratching my [00:20:00] personal itch.
This was me. Eager to see if I might make an organization that makes the precise kind of merchandise that I need to take after which I can take them after which possibly different individuals will need them as effectively. And it might flip right into a profitable firm along with scratching my very own itch. And luckily, it has labored out.
I on daily basis I take method plus I take plant plus really like to combine them collectively. I take both recharge or creatine monohydrate, simply the plain powder or what I’ll do is one scoop of recharge plus one scoop of the creatine mono on prime of it to rise up to 10 grams of creatine mono for the extra mind advantages that appear to require greater than 5 grams a day to maximise.
And I take both STEM free or stem pulse earlier than coaching, relying on the place my caffeine’s at. I wish to have espresso within the morning however I’m utilizing pulse on daily basis and I’m lifting three [00:21:00] days every week, and I’m doing cardio on the opposite days. So typically what I’ll do is stem, so the caffeinated pulse on my lifting days, after which the stem free on my cardio days.
However typically I take advantage of the stem free on my lifting days. I simply take heed to my physique as they are saying. I additionally take a serving of Triumph on daily basis. I take a serving of Ascend on daily basis. Biome, Steadiness, Fortify, Elevate, Sucrosomal Magnesium, Triton. I mainly use all of it. In order that’s the trustworthy reply. Peter G. Doit asks, Doing an additional six units of lateral aspect raises every week, good vary or overkill 68 reps hypertrophy?
In case you’re new doing six to eight units of aspect delts per week must be sufficient to realize most development that’s obtainable to you as a brand new lifter, as you acquire expertise, although, in case your aspect delts are lagging, it’s going to in all probability take greater than six to eight units per week. It’ll in all probability take one thing [00:22:00] nearer to possibly 10 to fifteen units per week.
And due to how the aspect delts perform. It typically takes quite a lot of direct quantity, that means you need to do some kind of aspect elevate, you need to do some kind of aspect delt train as a result of they don’t get sufficiently stimulated by different workout routines that contain them. For instance, with the entrance delts, you’re coaching them.
You actually can rely it as direct quantity for entrance delts when you find yourself bench urgent, for instance, however you’ll be able to’t actually matter the bench press as direct quantity for the aspect delts. And in order that is among the the reason why many pure lifters. Have clearly lagging aspect delts is that they merely simply don’t do sufficient direct aspect delt quantity.
And infrequently it simply looks as if that’s a cussed muscle group for mainly everybody. Rydog32 asks, Hey Mike, is it okay to make use of weightlifting to make use of a weightlifting belt on a regular basis. It’s okay to I don’t [00:23:00] advocate that, particularly if it’s a good belt and you understand how to make use of it correctly, as a result of it might grow to be a crutch of types and it might negatively affect your efficiency with out a belt.
And I’ve made this error and I’ve been coaching beltless now for in all probability near a 12 months. And for the primary a number of months, it was onerous. I needed to drop weight on my poles, my deadlifts. I needed to drop weight on my squats. And it was pretty vital. And now I’ve constructed that power again up with out the belt and I’m having fun with it.
So I haven’t introduced the belt again in but. And one different word on the belt is I believe one of the best ways to make use of it is just in your heaviest units, however not All of them. So simply possibly the primary heavy set, or possibly your prime set, in case you’re coaching that method belt up for that, however then all of your different heavy units or reasonably heavy units, no belt.
Slambo six asks stretches slash workout routines to assist shoulder [00:24:00] impingement higher now, however can’t overhead press resulting from pressure. Useless hangs, which is one thing I do know of really useful many instances, however I’m going to advocate it once more. Useless hangs, in all probability the one most suitable choice right here. Do a number of units a number of instances per week, work as much as two minutes of hanging per set.
And it’s very potential that inside a couple of weeks of doing that, you’re going to note main enhancements which may allow you to get again to overhead urgent. Steve Schott asks, how come there’s by no means anybody in your fitness center whenever you go? When Steve requested this query, I used to be going round 1 PM, which was a good time as a result of in case you go too early, the fitness center is filled with regular individuals.
With regular jobs, in case you go within the mid morning, it’s filled with retired individuals. In case you go within the mid afternoon, like possibly 4 p. m. or so the zoomer takeover begins. After which the night is simply the influencer orgy. And so 1 p. m. was nice as a result of it was only a handful of lunch breakers, a couple of unemployed [00:25:00] individuals, a couple of enterprise homeowners.
However now I’m going at I get there about 745 within the morning as a result of my son wished to begin coming with me. And so he’s wrapping up some tutoring that he has been doing to get caught up on his studying and math that he fell behind on throughout covid. And so in coordination with the college that he goes to, they really useful that he simply focus all of his effort on getting his studying and math remediated as a result of it’s mainly unimaginable to reach fifth or sixth grade whenever you’re studying a number of grades under and your math is at a number of grades under.
So he’s been doing that and that begins at 9 a. m. And so he wished to begin coming to the fitness center with me. And so we get there often round 7 45. We’re there for about an hour after which we go residence and he begins his tutoring. And so now I’m having fun with the 745 slot as a result of it’s after the 5, 6 am early morning rush.
It’s earlier than the mid morning retiree rush. It’s not so early [00:26:00] that I really feel like my efficiency is impaired. I’ve skilled a little bit of that previously once I was getting To the fitness center round six or six 30. I undoubtedly observed that I wasn’t as sturdy as once I was coaching a bit bit later within the day.
But when it’s seven 45, I typically really feel good. I really feel energized. I really feel awake and I’ve been capable of make progress in my coaching. So it’s been good. And likewise after all, it’s been good to coach with my son. We are going to wrap up at this time’s episode shortly, however first. Okay. I have to let you know about ashwagandha, which is certainly one of my favourite adaptogen dietary supplements.
And adaptogens are naturally occurring substances that introduce refined, imperceptible stressors to the physique, and that then can in the end improve the physique’s capability to handle stress. In a method, adaptogens work like weightlifting, the place you regularly topic your muscle tissue [00:27:00] and your bones and different comfortable tissues to barely extra stress to make them stronger over time.
Now, one of many causes that ashwagandha is among the hottest adaptogens available on the market proper now, is it comprises a particular kind of molecule often called a withanolide, and that may help numerous programs within the physique which might be associated to bodily and psychological resilience, together with, and crucially, the hypothalamic pituitary adrenal axis, or the HPA axis.
Now, you’ll be able to consider the HPA axis because the physique’s central processor for stress. In a method it receives a bunch of physiological indicators after which it directs their responses through hormones. And on this method, the HPA axis impacts many various capabilities within the physique, like power, restoration, immunity. cognition, temper, sleep, and even slight disturbances in your physique’s HPA [00:28:00] axis can impair any and all of these capabilities.
Now, equally, slight enhancements in your HPA axis’s operations can noticeably enhance the identical capabilities, and it may give you higher sleep, it may give you higher exercises, it may give you higher restoration, and so forth. And that’s why research present that supplementing with ashwagandha can improve energy, power, and endurance.
It may possibly cut back stress, rigidity, aggravation, it might improve sleep high quality, it might help wholesome irritation ranges and wholesome antioxidant ranges within the mind, it helps immune perform and extra. And that’s why my sports activities vitamin firm, Legion, lately launched an ashwagandha complement.
We’ve had ashwagandha in our multivitamin triumph for a very long time, however our clients had been asking us for a standalone complement, and so now it’s right here. And it’s not simply any ashwagandha complement, however it’s the patented KSM 66 type of ashwagandha, which is [00:29:00] the gold customary of ashwagandha dietary supplements.
For instance, 24 completely different peer reviewed research particularly help the efficacy of this type. And if in case you have been feeling a bit overstressed lately And also you’re on the lookout for a reprieve, or possibly you’ve been feeling groovy, however you simply need to see what extra physiological resilience can do in your physique and thoughts.
Head over to buylegion. com slash ksm66. That’s b y l e g i o n dot com slash ksm numeral six six. And to avoid wasting 20 p.c in your first order with Legion, head And that applies to every thing within the retailer, not simply Ashwagandha. Use the coupon code MUSCLE at checkout and your prompt low cost can be utilized.
And at last, in case you don’t like my Ashwagandha or any of my dietary supplements, all you need to do to get your a reimbursement is tell us. Simply attain out and inform us [00:30:00] that it didn’t give you the results you want. And we don’t even ask you to ship it again to us. We simply offer you your a reimbursement or offer you a retailer credit score in case you favor.
You inform us. And so once more, that Uur L is by legion.com/ksm six six B-Y-L-E-G-I-O n.com/ksm numeral six six. And once more, don’t overlook to make use of the coupon code muscle at checkout to avoid wasting 20% in your first order with us. 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 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 a bit bit, which after all then makes it a bit 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 normally, or if in case you have concepts or solutions or simply suggestions to share, shoot me an e-mail Mike at muscleforlife.
com muscleforlife. com and let me know what I might do higher [00:31:00] or simply what your ideas are about. Possibly what you’d wish to see me do sooner or later. I learn every thing myself. I’m all the time 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.
