684 episodes

OVER 18,000,000 DOWNLOADS AND COUNTING!

If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser...faster than you ever thought possible...then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.

Find out more at www.legionathletics.com

Muscle for Life with Mike Matthews Mike Matthews

    • Fitness
    • 4.8 • 3.3K Ratings

OVER 18,000,000 DOWNLOADS AND COUNTING!

If you want to know how to build muscle, lose fat, and be healthier, happier, and wiser...faster than you ever thought possible...then this podcast is for you. Hosted by the bestselling author and entrepreneur, Mike Matthews, each episode gives you simple, science-based know-how and inspiration that will help you build your best body and life ever.

Find out more at www.legionathletics.com

    Cooper Mitchell on Building the Ultimate Garage Gym for Every Budget

    Cooper Mitchell on Building the Ultimate Garage Gym for Every Budget

    More and more people are looking to build a home gym these days.

    Whether you want to save on membership fees, cut down on your commute time to the gym, or are currently dealing with a closed gym due to corona, building a home gym makes a lot of sense.

    The prospect is exciting. You’ll never have to wait for equipment, smell that one StinkyGuy™, or withstand awful gym playlists again.

    But once your eyes have begun to sparkle with the promise of an iron utopia, how do you actually realize the dream? What equipment should you buy and how should you set everything up?

    The good news is thanks to high-demand for home gym equipment and the power of the unfettered free market, supply is ample and options are plentiful. So whether you want to set something up in your studio apartment or have a 3-car garage you can convert into a full-fledged gym, there’s probably a slew of products that will fit the bill.

    In fact, the choices can be downright daunting.

    That’s why I’ve tagged in a home gym equipment expert, Cooper Mitchell, to join me on this episode of the podcast. Cooper runs a website called GarageGymReviews.com, which features (as the name implies) product reviews and articles all about setting up a home gym. He’s tested over 300 barbells, 250 squat racks, 50 bumper plates, and more, so he has his finger on the pulse and ear to the rubber flooring on this sort of stuff.

    In this podcast, Cooper covers . . .


    How much money and space you’ll need (and how to make the most of that space)

    Equipment for an "essentials gym" as well as add-on bonus recommendations

    Adjustable dumbbell options

    Modular racks, leg press options, belt squats, and kettlebell considerations

    And more . . .


    So if you’re interested in decking out your garage and turning it into a bona fide home gym without breaking the bank, this episode is for you!



    9:15 - Who should and shouldn’t create a home gym?

    11:26 - How much money do I need for a home gym?

    17:51 - How much space do I need for a home gym?

    20:52 - Are there any downsides to using a PRX machine?

    27:46 - What are some low budget equipment recommendations? What type of equipment would you recommend if money isn’t a problem?

    33:17 - Any tips for buying used items?

    34:48 - What are your thoughts on Bowflex adjustable dumbbells?

    39:03 - Are there any add-ons worth considering?

    43:06 - Have you tested any leg press machines?

    49:07 - Any information on kettlebells?

    51:57 - Is there anything else that you would like to mention?

    56:05 - Where can people find you and your work?



    Mentioned on The Show:

    Garage Gym Reviews Website: https://www.garagegymreviews.com/

    Garage Gym Reviews YouTube: https://www.youtube.com/channel/UCV_zy48AlwwGpdJEka1ay7w

    Garage Gym Reviews Instagram: https://www.instagram.com/garagegymreviews/

    Home Gym Community: https://www.facebook.com/groups/homegymcommunity

    Books by Mike Matthews: https://legionathletics.com/products/books/



    Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

    • 58 min
    Time Under Tension and Building Muscle—Does It Matter?

    Time Under Tension and Building Muscle—Does It Matter?

    Clap your hands if you’ve heard this one before:

    “Muscles don’t know weight, only tension.”

    It’s an old bodybuilding saw that’s been around for decades, and it’s shorthand for the theory that the key driver of muscle growth is how long your muscles are working (contracting) during your workouts.

    For example, if you do one set of 8 reps and each rep takes about 5 seconds, your time under tension for that set is 40 seconds (8 x 5). If you do three sets of the exercise, your total time under tension is 120 seconds (40 x 3).

    According to proponents of this idea, the more time under tension you rack up over days, weeks, months, and years of training, the more muscle you’ll gain more or less regardless of any other training variable (intensity, frequency, volume, etc.).

    Is this true, though? Is time under tension really the biggest lever you can pull to build muscle?

    Not really.

    You see, time under tension is an important element of the training stimulus that produces muscle growth, but it’s best to think of it as a byproduct of proper training rather than a target in its own right.

    Let’s find out why.



    ---

    Timestamps:

    3:16 - What does time under tension mean?

    7:52 - What do studies say about time under tension?

    13:28 - How should I program time under tension?



    ---

    Mentioned on The Show:

    Books by Mike Matthews: https://legionathletics.com/products/books/




    Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

    • 18 min
    Q&A: Fiber and Counting Carbs, Soy Protein Myths, and Food Combining Diets

    Q&A: Fiber and Counting Carbs, Soy Protein Myths, and Food Combining Diets

    I’ve churned through over 150,000 emails, social media comments and messages, and blog comments in the last 6 years.

    And that means I’ve fielded a ton of questions.

    As you can imagine, some questions pop up more often than others, and I thought it might be helpful to take a little time every month to choose a few and record and share my answers.

    So, in this round, I answer the following three questions:

    1) Do you consider fiber intake in your daily total carbohydrate? 

    2) Should I stay away from soy? 

    3) Should you not combine certain macronutrients in certain meals?

    If you have a question you’d like me to answer, leave a comment below or if you want a faster response, send an email to mike@muscleforlife.com.



    Recommended reading for this episode:

    https://legionathletics.com/how-much-fiber-should-you-get-every-day-and-why/

    https://legionathletics.com/soy-protein-isolate/



    Timestamps:



    0:00 - Intro

    4:59 - Do you consider fiber intake in your daily total carbohydrate?

    8:52 - Should I stay away from soy?

    17:51 - Should you not combine certain macronutrients in certain meals?



    ---



    Mentioned on The Show:

    Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/



    ---

    Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/

    • 27 min
    Christian Finn on Making Sense of Conflicting Fitness Advice

    Christian Finn on Making Sense of Conflicting Fitness Advice

    Whether you’re totally new to the gym or have plenty of experience, you’ve likely struggled with trying to make sense of conflicting diet, training, and supplementation advice.

    No matter where you go online, for instance, you’re sure to find seemingly-credible people with completely different and often contradictory viewpoints and suggestions.

    Instagram influencer XYZ says the key to losing fat is a keto diet, with a strict 6-hour eating window on Mondays, Wednesdays, and Thursdays.

    But Fitness Blog #532 of Guru Zed claims that studies show you can get ripped eating all of the carbs you’d like on any schedule you’d like. The key, he claims, is you just have to stop eating harmful, gut-destroying lectins found in nutritious foods like tomatoes, potatoes, beans, and peanuts.

    In fact, if you look hard enough in this space, you can find someone with bonafides making a seemingly plausible argument for doing just about anything you can imagine to boost fat loss and muscle growth.

    How do you separate the sheep from the goats? How do you know who to trust?

    That’s exactly what I’m discussing with this episode's podcast guest, Christian Finn. In case you’re not familiar with Christian, he’s a researcher and writer who holds a masters degree in exercise science and is the creator of Muscle Evo and Gutless, a science-backed nutrition system for getting rid of fat. His work has been featured in Men’s Health, Vice, BBC TV, as well as Jonathan Goodman’s PTDC.

    In this episode, we chat about . . .


    The cyclical nature of fads and fitness info

    Why expectations matter and the necessity of accepting diminishing returns

    How to separate the charlatans from the experts

    “Shiny object syndrome”

    When to change your mind and why your views should evolve over time

    When and why to switch training programs

    And more . . .


    So if you’ve ever wondered why there’s so much conflicting advice out there, and how you can be sure you’re not getting hoodwinked, listen to this episode.



    6:43 - How did you use your time during COVID differently?

    15:23 - Where should people start to get more progress?

    22:31 - How does a person separate the wheat from the chaff?

    34:38 - How do you deal with that process of changing your mind?

    39:54 - What are some of the barriers people experience from conflicting ideas on fitness advice? When should someone consider switching training programs?

    ---

    Mentioned on The Show:

    Christian Finn’s Website & Books: https://muscleevo.net/

    Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/

    ---

    Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

    • 1 hr
    How to Use the Thermic Effect of Food to Boost Your Metabolism

    How to Use the Thermic Effect of Food to Boost Your Metabolism

    Keep on imagining, because all of this is a mirage.

    The reality is no food can directly cause fat loss.

    (Some foods are more conducive to fat loss than others, but that’s not the same as causing fat loss. More on this soon.)

    “What about foods that boost your metabolism, though?” you might be thinking.

    And that’s what brings us to the topic of this podcast: the thermic effect of food.

    Fitness magazines and “miracle diet” hucksters claim that eating foods with a high thermic effect is the secret to getting the body of your dreams.

    If only it were that simple.

    The thermic effect of food does play a role in your metabolism and weight loss and weight gain, but not in the way that many people would have you believe.

    That is, the foods you eat do affect your metabolism and the speed at which you lose or gain weight, but they aren’t the primary determinants.

    And in this podcast, we’re going to break it all down.

    By the end, you’re going to know what the thermic effect of food is and several science-based ways to use it to help improve your metabolism and achieve your fitness goals.



    4:23 - What is the thermic effect of food?

    8:26 - What happens when you eat and how does it relate to fat burning?

    15:12 - What are the best foods for weight loss?

    20:29 - Does eating more frequently boost your metabolism and help you lose weight faster?

    23:17 - Can you raise the thermic effect of food?



    Mentioned on The Show:

    Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/



    Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

    • 32 min
    The Definitive Guide to Full-Body Workout Routines

    The Definitive Guide to Full-Body Workout Routines

    Picking a workout routine can feel like picking a political candidate.

    Many people have strong opinions as to which is best and are often quick to denounce all other options.

    For instance, after reading about why the push pull legs routine is the best, you’ll find someone claiming that upper lower routines are better, and then another who plumps for body part training, and so on.

    It shouldn’t be this complicated, you’ve probably thought to yourself. And you’re right. It shouldn’t, and it doesn’t have to be.

    To escape this quagmire, you need to . . .


    Clarify your goals.

    Survey your options and learn their pros and cons.

    Choose the one that’ll help you achieve your ends as efficiently as possible.


    Now, if you’re like most people listening to this podcast, your goals are to build a muscular, proportionate, and strong body and maintain low but healthy levels of body fat.

    At first blush, full-body training would appear to be a perfect fit for the first goal, because, well, it trains every muscle in your body. Plus, it sounds a lot simpler than training different muscle groups every time you work out.

    There are many advocates of full-body workouts who say as much.

    This style of training, they claim, is not only simpler and easier to follow than other kinds of workout routines, but also more effective for gaining whole-body muscle and strength.

    So, if you want to learn the pros and cons of full-body workout routines, whether you should use one, and the best way to program them, you want to listen to this podcast.



    5:31 - What is a full body workout routine?

    10:26 - What are the advantages of full body training?

    17:09 - What are the neurological or the systemic implications of full body training?

    24:10 - Does full body training produce better results?

    33:44 - Who should do full body training?

    38:31 - How can you get the most out of your full body workout?

    40:56 - How do you build a well-designed full body workout?



    ---

    Mentioned on The Show:
    Shop Legion Supplements Here: legionathletics.com/shop/

    ---

    Want free workout and meal plans? Download my science-based diet and training templates for men and women: legionathletics.com/text-sign-up/

    • 47 min

Customer Reviews

4.8 out of 5
3.3K Ratings

3.3K Ratings

Cady Morrill ,

Very informative!

I’m a fairly new listener, so I know I still have a lot to get caught up on. The few podcasts I’ve listened to so far have been very informative and eye opening. I really like how you address all levels of fitness, and give suggestions and advice for each tier. I’ve learned so much from doing the diet coaching with y’all and I know I’ll learn more with the podcasts! Also, you have a great voice for it!

junecno ,

Love your podcast!

Love your podcast and all the information. Bought your book few years ago.

Sav6399 ,

Best and Most Reliable Source Out There!

I have been listening to this podcast for about 6 months now after reading his book Thinner Leaner Stronger. He breaks things down so that it is easily understood and his podcast is a great source to learn and also gain encouragement in your fitness journey. Not only do I love the topics he touches on, he brings in fantastic guests speakers. I can speak from experience that his content is reliable because I have seen my body transform even in a short 6 month period. Highly recommend giving this podcast a listen!

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