Muscle for Life with Mike Matthews Mike Matthews

Most weightlifters know that training volume is a crucial factor in maximizing muscle growth. But how much volume is optimal? And at what point does doing more sets become counterproductive?

To help answer these questions, I interviewed Dr. Milo Wolf, a published sports scientist, competitive natural bodybuilder, and online coach, known for his deep understanding of the mechanisms that drive hypertrophy.

In this episode, we delve into how much volume is optimal for gaining muscle and discuss when higher volumes offer diminishing returns or even harm your muscle-building efforts.

Dr. Wolf breaks down the latest research on high-volume training and offers practical tips, including specific volume recommendations and strategies to make high-volume training more practical and time-efficient.

Whether you're a beginner looking to build your first 10 pounds of muscle, or an experienced lifter aiming to reach your genetic potential, this episode is packed with evidence-based insights to help you reach your goals.

In it, you’ll learn . . .


The impact of training volume on muscle growth
How rest times and proximity to failure can optimize your results
Volume recommendations and strategies for both beginners and advanced weightlifters
The significance of exercise selection for maximizing hypertrophy and preventing boredom
How techniques like drop sets and supersets can make high-volume training more practical and time-efficient
The role of “specialization phases” in maintaining motivation and breaking training monotony
Tips for gradually increasing volume and using performance as a recovery indicator

So, click play to gain valuable insights and practical advice on how much volume you should do to enhance your muscle-building efforts.


Timestamps:

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

(3:50) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(4:40) Understanding training volume

(14:01) Interpreting the recent “52-set study”

(16:01) Factors influencing research results on optimal training volume

(25:12) Applying volume recommendations to programming

(33:57) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(36:09) How exercise selection impacts how much volume you can do

(40:36) How exercise selection impacts injury prevention

(44:57) Breaking training monotony with specialization phases

(48:08) How to gradually increase volume

(51:37) Debunking the myth that heavy training is more fatiguing than high volume training

(58:58) Where can people find more of Milo Wolf’s work?

(01:00:11) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(1:02:59) Subscribe and please share the podcast with a friend! www.muscleforlife.show


Mentioned on the Show:

Milo’s YouTube Channel: https://www.youtube.com/@WolfCoaching

Milo’s Instagram: https://www.instagram.com/wolfcoach_/

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

Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

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

Mike’s conversation with Dr. Pak on Minimum Effective Dose Training: https://legionathletics.com/muscle-for-life-episode-1124-dr-pak-interview/

It’s tempting to view health as a purely physical pursuit, especially in the age of social media and constant visual stimuli.

We often associate being healthy with having a fit physique, but health doesn’t mean having abs or being the strongest person in the gym.

True health encompasses much more than just our physical appearance or exercise habits, and it's essential to keep an open mind and adapt our perspectives as we grow and learn. 

In this episode, Jordan Syatt, former competitive powerlifter, renowned fitness coach, and fitness industry veteran and entrepreneur, shares his journey of redefining what it means to be truly healthy.

In this conversation, we explore . . .


The evolving definition of health and how Jordan's perspective has changed over the years
The significance of incorporating mobility work and flexibility training for long-term health and well-being
The role of community and engaging in difficult conversations for personal growth and mental well-being
Strategies for having productive difficult conversations with yourself and others
Practical tips for managing stress in an increasingly complex and demanding world
And more . . .

So, if you're ready to challenge your perceptions of health and discover new ways to optimize your physical, mental, and emotional well-being, click play! 

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Timestamps:




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

(3:10) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(05:25) What does it mean to be a healthy person, and how has that changed for Jordan Syatt over the years?

(10:19) How is Jordan thinking about health now? What are the new aspects of a healthy life?

(17:11) Why is flexibility important? How do you improve your flexibility?

(20:56) Is stretching a waste of time if you lift weights regularly?

(25:01) What resources should people look into for improving flexibility?

(29:14) How does body composition fit into Jordan's view of health, and how has that changed?

(36:33) The Little Black Book of Workout Motivation: https://mfl.show/motivation

(38:06) What is the importance of community, having difficult conversations, and their impact on overall health?

(39:33) What are "difficult conversations"?

(43:00) Has having difficult conversations caused issues in Jordan's life?

(59:59) How does Jordan go about having difficult conversations with himself productively?

(1:08:04) How does Jordan prevent negative self-talk from spiraling out of control?

(1:24:57) How can you cope with and reduce stress?

(1:32:24) Where can people find Jordan Syatt and his work?

(1:32:46) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz

(1:33:33) Subscribe and please share the podcast with a friend! www.mfl.show

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Mentioned on the Show:




Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

The Little Black Book of Workout Motivation: https://mfl.show/motivation

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

The Inner Circle: www.sfinnercircle.com

Jordan’s Instagram: https://www.instagram.com/syattfitness/?hl=en

The Jordan Syatt Mini-Podcast: https://podcasts.apple.com/us/podcast/the-jordan-syatt-mini-podcast/id1348856817

Lucas Hardie Range of Strength’s Instagram: https://www.instagram.com/rangeofstrength/?hl=en

From the potential downsides of TRT for individuals with moderate testosterone levels to strategies for mitigating the effects of chronic sleep deprivation, in this episode, I dive into a wide array of topics based on questions from my loyal Instagram followers. 

I also get into a few “fun” ones, including updates on my new house, my most hated trends of the decade, and my favorite conspiracy theories. :)

As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. 

If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode!

If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don’t like it, let me know that too or how you think it could be better.

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Timestamps:


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

(1:26) Try Phoenix today! Go to https://buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points!

(3:37) Potential drawbacks of TRT if you have moderate testosterone levels

(5:43) When will you ship Legion Whey protein products to Canada?

(6:15) Is fish oil overrated?

(9:53) Legitimacy of the hybrid athlete trend

(11:01) Mitigating chronic sleep deprivation effects for gains

(15:21) New house progress update

(26:03) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(27:45) Most hated trend of the decade

(28:46) Increasing vascularity during a bulk

(30:07) Calculating activity levels: working sets vs. total workout time

(30:54) Favorite conspiracy or conspiracy theory?

(35:28) Plans for improving the Stacked workout app

(36:13) Why did you stop taking Legion Pulse?

(36:34) Does coffee contribute to water intake goals?

(37:14) Opinions on Hamas

(40:32) Subscribe and please share the podcast with a friend! www.muscleforlife.show

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Mentioned on the Show:



Legion Phoenix: www.buylegion.com/phoenix and use coupon code MUSCLE to save 20% or get double reward points (6% cash back)!

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

How to Increase Testosterone Naturally: https://legionathletics.com/how-to-increase-testosterone-naturally/

Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!Legion Pulse: www.buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Why are obesity rates skyrocketing in the modern world? Do we simply lack willpower, or are deeper forces at play?

In this episode, I sit down with Dr. Stephan Guyenet, a renowned obesity researcher, science communicator, and author of the book The Hungry Brain. 

With his expertise in neuroscience and eating behavior, Dr. Guyenet sheds light on the complex mechanisms behind our body's drive to store fat and the challenges we face in our modern food environment.

Luckily, it's not all doom and gloom. Stephan also shares evidence-based strategies to outsmart our hungry brains and maintain a healthy body composition for life.

In this interview, you’ll learn . . .


The brain's central role in body fatness, the influence of genetics on obesity risk, and the mismatch between our evolutionary wiring and today's food landscape
Why our body's weight-regulating countermeasures often fail to protect against gradual weight gain
The impact of stress and emotional eating on weight management
The "starvation response" that makes sustained fat loss so challenging and weight regain so common
How to navigate “treat meals” without sabotaging progress
Evidence-based tips for naturally maintaining a healthy body composition without relying on willpower alone
And more . . .

Whether you're looking to lose fat, maintain your weight loss, or simply better understand the science of obesity, this episode offers valuable insights and actionable strategies to help you outsmart your hungry brain and achieve lifelong leanness.

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Timestamps:

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

(2:46) Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

(6:09) How does the brain relate to obesity and weight regulation?

(8:59) What role do genetics play in individual differences in obesity risk and leanness?

(19:35) How has the modern food environment contributed to the obesity epidemic?

(24:31) Why do the body's weight-regulating countermeasures often fail to prevent excessive fat gain?

(32:57) A practical tip for enjoying treat meals without keeping tempting foods stocked at home

(36:26) My free quiz to answer all your diet questions: www.muscleforlife.show/dietquiz

(37:15) The impact of stress and emotional eating on weight management

(41:27) The neuroscience behind why so many people struggle with weight regain after dieting

(46:49) Can the body's set point be lowered to maintain leanness, and how long might that take?

(50:53) Evidence-based strategies for naturally maintaining a healthy weight without constant willpower

(57:59) Where to find more of Dr. Stephan Guyenet's work and resources

(58:28) Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

(1:01:40) Subscribe and please share the podcast with a friend! www.muscleforlife.show

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Mentioned on the Show:

Shop Legion Supplements Here: https://buylegion.com/ and use coupon code MUSCLE to save 20% or get double reward points!

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

Want 125 quick, easy, and delicious “fitness friendly” recipes? Get The Shredded Chef: https://legionathletics.com/products/books/the-shredded-chef/

Stephan’s Twitter: https://twitter.com/sguyenet

Stephan’s Website: https://www.stephanguyenet.com/

The Hungry Brain Book: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/1250081203/?tag=mflweb-20

Protein has long been hailed as the key macronutrient for building and maintaining muscle mass. But what about its role in fat loss?

As it turns out, increasing your protein intake might be one of the most underrated strategies for shedding fat.

In this episode, I'm joined by Dr. Bill Campbell, a renowned exercise science and nutrition researcher and professor, to explore protein’s surprising effects on fat loss. 

In case you’re not familiar with Dr. Campbell, he’s a repeat guest on the podcast, the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has published more than 150 scientific papers, and also has a research review in which he examines scientific papers and breaks them down into simple, practical insights.

Our discussion covers . . .


The details of several studies demonstrating protein's fat loss effects (independent of just creating a calorie deficit), including possible mechanisms at play


How increasing protein intake can lead to greater fat loss, even in a smaller caloric deficit


Practical implications of these findings for optimizing protein intake during a cutting phase


How to use protein to minimize fat gain during periods of overeating


The significance of increasing protein intake from high to very high levels for enhancing fat loss


And more . . .



So, if you're interested in learning how protein intake affects fat loss, and how to use that information to get better results, this episode is for you.

Timestamps:



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

(2:15) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(5:23) How does protein intake affect fat loss?

(6:37) What are the possible mechanisms through which protein influences fat loss?

(19:42) How can you lose more fat while being in a smaller calorie deficit?

(33:19) Try Whey+ risk-free today! Go to buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

(35:57) What are the practical implications of these protein and fat loss studies?

(37:43) Should you significantly increase protein when cutting to lose fat faster?

(40:00) How can protein be used strategically during periods of overeating?

(42:49) What are some ways to get more of your calorie surplus from protein?

(44:06) What questions related to protein and fat loss would you like to pursue next?

(48:00) Is there a benefit to increasing protein from high to very high levels for enhancing fat loss?

(54:20) Where can people find your work?

(56:39) My free meal planning tool: buylegion.com/mealplan

(58:06) Subscribe and please share the podcast with a friend! www.muscleforlife.show

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Mentioned on the Show:

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

Legion Whey+: www.buylegion.com/whey and use coupon code MUSCLE to save 20% or get double reward points!

Want a free meal planning tool that figures out your calories, macros, and micros, and allows you to create custom meal plans for cutting, lean gaining, and maintaining in under 5 minutes? Go to https://buylegion.com/mealplan and download the tool for free!

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

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

DNA-Based Diets: https://legionathletics.com/dna-based-diet/

Every day, your lifestyle choices cast a lasting impact on your brain's health, often without your conscious awareness. 

As we grow older, the stakes get higher—maintaining optimal brain function is not just an option; it's essential for a vibrant and productive life. 

But how exactly can you protect and sharpen your mind against the inevitable wear of time? 

In this episode, I’m joined by brain health expert Louisa Nicola to discuss scientifically-backed strategies to keep your cognitive faculties in peak condition and stave off decline.

In case you’re not familiar with Louisa, she’s a neurophysiologist, Alzheimer’s Disease researcher, human performance coach, and the founder and head performance advisor of Neuro Athletics, a company dedicated to helping people achieve peak performance through neuroscience.

With her extensive knowledge and research in the field, Louisa shares valuable insights on the connection between exercise, sleep, nutrition, lifestyle habits, and brain health.

In our discussion, you'll learn . . .


Why exercise is more important than nutrition when it comes to brain health
The specific types of exercise that are most beneficial for the brain, including the optimal amount and intensity
How strength training factors into a well-rounded brain health routine
The role of brain training games and cognitive challenges in maintaining mental sharpness
The effects of alcohol and marijuana on the brain, and what the science says about their impact
Key supplements to consider for improving brain health, including magnesium, creatine, and omega-3s
And more . . .

Whether you're looking to optimize your cognitive performance, prevent age-related decline, or simply maintain a healthy brain, this episode is packed with evidence-based strategies you can start implementing today.


Timestamps:

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

(2:12) Find the Perfect Strength Training Program for You: www.muscleforlife.show/trainingquiz 

(3:54) Is exercise more important than nutrition when it comes to brain health?

(5:54) Why is getting regular blood work important for assessing health?

(8:07) You should get bloodwork done to understand your biomarkers and fitness level

(13:23) Why is exercise so crucial for longevity and brain health?

(22:47) How does strength training factor into how much vigorous exercise you should get per week?

(24:06) At what point do you start to get most of the brain health benefits from exercise?

(28:03) How does exercise specifically affect brain health and function?

(38:11) Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

(40:20) What role do brain training games play in cognitive health?

(53:13) What impact do alcohol and marijuana have on the brain?

(1:01:16) Which supplements are worth considering for improving brain health?

(1:09:45) Is magnesium beneficial for brain health, and in what forms?

(1:14:44) Where can people find more of Louisa Nicola's work and resources?

(1:15:18) Legion One-on-One Coaching: https://www.muscleforlife.show/vip

(1:18:05) Subscribe and please share the podcast with a friend! www.muscleforlife.show



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Mentioned on the Show:
Louisa’s The Neuro Experience Podcast: https://podcasts.apple.com/us/podcast/the-neuro-experience/id1274468842

Louisa Nicola’s Instagram: https://www.instagram.com/louisanicola_

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

Legion Pulse: https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

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

Creatine (Legion Recharge): www.buylegion.com/recharge

Omega-3s (Legion Triton): www.buylegion.com/triton

Magnesium: www.buylegion.com/mag

Mike’s interview with Darren Candow on creatine: https://le