Muscle for Life

Is eating 1 gram of protein per pound of bodyweight per day more than necessary? Don’t some studies say eating any more than 0.8 grams per pound is pointless? Why do I often recommend eating 1 gram of protein per pound of bodyweight per day? 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

Have you ever tried to make a big change in your life, and instead of easing into it and slowly building up the necessary behaviors and habits, you dove headfirst towards the goal and went all-out? This is common and it often leads to disaster. Of course, there’s nothing wrong with having big goals, wanting to do things “right,” or giving something your best effort. However, trying to outperform and constantly chasing end goals is a recipe for burnout and never really feeling fulfilled. So, how do we find balance? Well, in this interview, I’m chatting with Brad Stulberg about a different approach—one he calls “groundedness” and which he has written about in his newest book, The Practice of Groundedness. Brad explains this concept in-depth in the interview, but “groundedness” is a way to harness your motivation and energy and help you become more process-oriented instead of end-goal driven, which can lead to improved well-being and outcomes. In case you’re not familiar with Brad, he’s a researcher, writer, and

Does caffeine boost your performance even if you’re a habitual coffee drinker? How does strength training influence fat burning? Can eating vegetables boost your recovery? How does the carnivore diet affect health markers? Will having a spotter boost your bench press? This is what the latest research says about these questions. This podcast is part of a new series I’m going to call Research Roundups. What is it going to be? Well, there is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. And while the principles of proper eating and exercising are relatively simple and fairly immutable at this point, new research can help us understand why the fundamentals work. They can help

How do you overcome a strength plateau? Does high-intensity cardio affect your hormones? Chinups versus pullups? What has been my greatest decision? All that and more in this podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 kno

In this episode, Adam and I discuss the business and marketing side of the fitness industry in general, and more specifically, of his company, Mind Pump, including how they’ve continued to grow and what it takes to scale. Adam’s been on my podcast before, but in case you’re not familiar with him, he’s a host of Mind Pump, one of the biggest health and fitness podcasts around. He’s also a coach who’s worked with over 1,000 people, and taught other coaches how to be better leaders and sell their services. Adam’s built multiple successful businesses, so he knows a thing or two about how to build and scale one. In our chat, Adam and I talk about . . . Scarcity mindsets and fear of being judged by peers Why some people aren’t open and honest about business successes and struggles The Liver king marketing machine Social media strategy and the differences between various platforms (including Tiktok) The secret to finding meaningful work and not dreading your job The power of knowing when to say “no” to a

My Book Club series isn’t dead! These are the juiciest tidbits from William Zinsser’s On Writing Well, a book that’s always on my list of recommended books on writing. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I also believe there’s little hope for people who aren’t perpetual learners. Life is overwhelmingly complex and chaotic, and it slowly suffocates and devours the lazy and ignorant. So, if you’re a bookworm on the lookout for good reads, or if you’d like to get into the habit of reading, this book club for you. The idea here is simple: Every month, I’l

Do artificial sweeteners sabotage your weight loss efforts? What are the benefits of cyclical dieting? How quickly do you lose muscle if you stop going to the gym? What does delayed gratification have to do with success? Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: Alan Aragon on Artificial Sweeteners, Refeeds, Protein Tim

In this podcast, I interview Anne-Marie, who did three months of Legion’s VIP one-on-one coaching program to get “unstuck” in her fitness journey, improve her body composition, and feel better and healthier at 45 than ever before. And the best part is she started my Thinner Leaner Stronger program in her 40s, so the lesson here is it’s never too late to get started. Anne-Marie had always been relatively fit, but before she found my work, she did a lot of running and didn’t know what to do in the weights section of the gym. Like many fitness folk who start without a plan, she wandered from machine to machine without much to show for it in terms of results. Then she read Thinner Leaner Stronger and things started to click. She finally knew what to do in the weight room and enjoyed tracking her lifts and seeing the progress over time. But like many other people in her shoes, there was a “missing piece” and she eventually got stuck in a training rut. It turns out that missing piece was nutrition and tracking her

I have some bad news for you. Unfortunately, many people in your life are not going to take your fitness seriously. The good news, though, is you can just shrug them off. You don't need their permission to take your fitness as seriously as you need to. You don't need to be ashamed to make time for it and defend that time. Without regular exercise and without regular strength training in particular, health and vitality inevitably decay. Your health and your vitality are not just parts of your life. They quite literally are your life. So by refusing to spend a few hours per week on your fitness, what you're basically saying is “I don't care about my life.” Listen to this podcast for a bit of workout motivation! Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 2:49 - The Little Black Book of Workout Motivation: https://legionathletics.com/products/books/the-little-black-book-of-workout-motivation/ Mentioned on the Show: The Little Black Book of Wo

Does bench press grip width matter? How does collagen protein compare with whey even when it’s spiked with leucine? Are keto diets better for weight loss? Can Rhodiola rosea boost performance? Do pre-performance routines affect performance? This is what the latest research says about these questions. This podcast is part of a new series I’m going to call Research Roundups. What is it going to be? Well, there is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. That's why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. And while the principles of proper eating and exercising are relatively simple and fairly immutable at this point, new research can help us understand why the fundamentals work. They can help us understand how to better

If you’ve decided you want some help getting fit, finding a coach can be a daunting task. In these days with social media, the barrier to entry to becoming an online coach is lower than ever, and potential clients are left spoiled for choice. Too much choice can paradoxically leave us overwhelmed and exhausted, as we develop decision fatigue and unintentionally start tipping the scales towards maximizing instead of “satisficing.” Unfortunately, with so many potential coaches out there, there’s no shortage of bad coaches either. Or there may be plenty of “good” coaches that simply aren’t a good fit for you and your goals and needs. That’s why I’m talking with Jonathan Goodman in this interview all about how to find a coach worth hiring. Jonathan knows a lot about both good and bad trainers because his business is based on making coaches better at what they do. He created the first-ever certification for online fitness trainers, the Online Trainer Academy, which teaches online coaches how to earn more money and

Is three heavy sets of deadlifts too much? Why do I include three sets of deadlifts when other programs include just one heavy set of 5 reps? Do compound lifts in general cause central nervous system (CNS) fatigue? 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

What’s so special about barbell exercises? Why are they the basis of all the best strength training programs? Why can they help you gain whole body muscle and strength faster than anything else? I’m going to answer those questions and many others in this podcast, while also covering my favorite barbell exercises that I’m regularly including in my routine. The reality is you can replace almost all of the machines and other contraptions and toys you see people using in the gym with a barbell and some plates. In other words, you can greatly simplify your training with just a handful of these exercises, and you can do so safely without ever outgrowing them. So, listen to this podcast to learn the benefits of barbell training and my favorite barbell exercises for your whole body. Timestamps: 0:00 - 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/m

Aging is an inevitable part of life. But just because we get older doesn’t mean we have to stop doing the physical activities and sports we love, get injured, or accept the role of geriatric couch potato. That’s why I brought Dr. Kevin Stone onto the podcast to discuss athleticism, injury prevention and recovery, joint health, and staying fit as we age. Dr. Stone is a world-renowned expert in sports medicine and orthopaedics, and his work at The Stone Clinic as an orthopaedic surgeon and in the field of joint replacement and treatment has resulted in 50 patents and various publications, grants, and awards. He’s also the Chairman of the Stone Research Foundation, which is a non-profit that pushes forward the science of accelerating healing and treating injured joints. Beyond the operating room, Dr. Stone also has expertise and practical knowledge from working with athletes of all types and ages. He’s worked with the US Ski Team, the US Pro Ski Tour, the Marin Ballet, the Smuin Ballet, the Modern Pentathlon at

These fitness “white pills” are an antidote to dark days. They’re finding a bright spot, a break in the clouds, a spiritual salve to like, love, and rub all over ourselves. For example, you couldn't gain more than a pound or two of fat in an entire day of relentless feasting and imbibing, so don't fret over the occasional "cheat meal" gone awry. Even your worst won't visibly disturb your body composition, so just shrug it off and jog on. Timestamps: 0:00 -  Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 4:41 - My award-winning fitness books for men and women: https://legionathletics.com/products/books/ Mentioned on the Show: My award-winning fitness books for men and women: https://legionathletics.com/products/books/

Are electrolyte and hydration supplements worth taking? Can they boost your performance, and prevent dehydration and muscle cramps, or are they a ripoff? The good news is electrolyte drinks, pills, and powders are well studied, and I’m going to dive into what the science says. Proponents and companies peddling these supplements claim you lose large amounts of electrolytes (like sodium, potassium, and magnesium) when you sweat, and your performance, mood, and overall health will quickly wane if you don’t replenish these vital minerals. Do you really need to refresh your electrolyte levels, though, or can you get everything you need from food? And when it comes to hydration, are there any benefits to drinking special, salty water? Listen to this podcast to find out! Timestamps: 0:00 - My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz 2:40 - What are electrolytes/hydration supplements? 4:24 - Why do people take these supplements? 7:31 - Do electrolytes affect performance? 9:21 - Wh

Are you bored of the same exercises, day after day in the gym? Kyle Hunt and I discuss often-overlooked and underrated exercises you can try next time you train to add some spice to your program while getting bigger and stronger. In this episode, repeat podcast guest Kyle Hunt and I talk about underrated exercises. It’s fairly common to bust myths and talk about overrated exercises you see many people doing in the gym, but we’re taking the opposite approach here. These are exercises that have value, but which a lot of people overlook or judge more harshly than they should. Whether you just don’t know about these movements, don’t do them because you heard they’re dangerous or ineffective, or if you’ve simply forgotten about them just because they’re not “popular” on social media, these exercises can benefit your programming and train your muscles in new ways. Specifically, Kyle and I chat about . . . Chest-supported rows and how they can help when you don’t have heavy dumbbells The value of handstand pushup

If you have an injured arm, should you still do exercises with the non-injured arm? Is beet juice a good pre-workout? What’s a good grip for bench press? How do I get motivated for cardio? All that and more in this podcast. This podcast is a Q&A, but it’s a bit different from the kind you’ll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, 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 y

Some people—my favorite people—listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them do at least a little better inside and outside the gym. That’s why I do “best of” episodes that contain a few of the most practical and compelling ideas, tips, and moments from the more popular episodes I’ve published over the years. This way, you can learn interesting insights that you might have otherwise missed and find new episodes of the show to listen to. So, in this installment of The Best of Muscle for Life, you’ll be hearing hand-picked morsels from three episodes: How Jake Gained 20 Pounds of Muscle on My Bigger Leaner Stronger Program (Originally published 3/25/2019) Why Your Hip Flexors Are So Tight (and What to Do About It) (Originally published 3/20/2019) Motivation Monday: Are You a Fox or a Hedgehog? (Originally published 5/14/2018)

In this podcast, I interview Jay, who read Bigger Leaner Stronger and used what he learned in my books and podcasts to turn his life around both physically and mentally. Not only has Jay lost over 50 pounds so far while getting stronger every week, but his mental health has radically improved. Jay is the perfect example of how getting in shape and taking control of your health can dramatically boost your mood and mindset. Before finding my work, Jay battled post-traumatic stress, anxiety, and depression, and even tried to take his own life. Luckily, he failed, and started to take baby steps towards improving his physical health, which dramatically affected his mental health. As Jay puts it in the interview, he doesn’t know if he’d be here if it wasn’t for using what he learned in Bigger Leaner Stronger to start nourishing his body with nutritious food and getting active with resistance training and cardio. Since then, Jay decided to sign up for my VIP coaching program and in this interview, Jay and I chat abo