Hey and welcome to Muscle for Life. I’m Mike Matthews. Thanks for becoming a member of me immediately for an additional Q and A episode. A number of good questions on this one that individuals have requested me over on Instagram at Muscle for Life Health. So what I do is each Monday or Tuesday, I publish a narrative asking for folks to ask me questions.
The little, ask me a query sticker, get a bunch of questions. Reply a bunch on Instagram. Convey a bunch of them over right here on the podcast. Reply them right here on the podcast with much more info, cuz I can solely put a lot in Instagram story. And so if you wish to ask me questions, observe me on Instagram.
At most Fly Health. Search for that story. Each week or so and ask me questions. And on this episode I’m gonna be answering fairly a number of questions. I’m gonna be answering questions on rep ranges for males versus ladies, why I typically advocate ladies begin with extra reps per set than males, like in my books, greater than or stronger and thinner.
Leaner, stronger. And talking of rep ranges, I additionally. Reply questions relating to ladies utilizing heavier weights, like I speak about in greater, Lean, Stronger. Is that a good suggestion? Not a good suggestion. I additionally discuss concerning the 4 to 6 rep vary specifically, and why emphasize that rep vary in greater, lean, stronger, and why ultimately although, you must begin working in numerous rep ranges.
I’ve a query right here about hamstrings, the most effective hamstring workout routines, my exercise playlist, which you’re gonna love. There’s one thing on this playlist for everybody, and I share a hyperlink to the playlist right here. On this episode. I speak about my pores and skin and the way I had zits after I was youthful and what I didn’t do about it.
After which what I’ve carried out is I’ve gotten older how a lot protein your physique can digest and soak up in a single’s sitting. And extra earlier than we start, what number of energy do you have to eat to succeed in your health targets quicker? What about your macros? What sorts of meals do you have to eat, and what number of meals do you have to eat each day?
created a free 62nd weight-reduction plan quiz that’ll reply these questions for you and others, together with how a lot alcohol you must drink, whether or not you must eat extra fatty fish to get sufficient omega-3 fatty acids. What dietary supplements are value taking and why? And extra to take the quiz and get your free customized weight-reduction plan plan.
Go to Muscle for all times.present/weight-reduction plan quiz muscle o r Life present slash weight-reduction plan quiz. Now reply the questions and be taught what that you must do within the kitchen to lose fats, construct muscle, and get. Rv me X Z asks, How come you might be doing eight to 10 reps per set as a substitute of 4? I simply acquired carried out with greater lean Stronger.
So that is anyone who’s following me on Instagram or Fb, the place I publish exercises to my tales each couple of days, they usually have seen that I’m not following my greater, leaner, stronger program, which principally has you working within the 4 to 6 rep vary. In some instances it’s six to eight as a result of 4 to 6 is simply.
Unwieldy with sure workout routines, and so they’re confused. However the reply is sort of easy. I’m following my Past greater, leaner, stronger program, which is the sequel to Greater, Leaner, Stronger Supposed for skilled weightlifters, and I break down this system and the idea behind this system, and naturally clarify precisely how one can do it and provides a 12 months’s value of exercises, blah, blah, blah.
In my e book. Greater, Leaner, Stronger, which I’d advocate to anybody who has learn greater, leaner, stronger, and carried out it no less than for a bit, and is now eager to find out about how issues change as you transition from a novice to an skilled weight lifter, and how much modifications you finally should make to your coaching to maintain making progress.
And though. Past Greater, Leaner, Stronger clearly says that the e book is geared towards males. Girls can learn it, and all the fundamental ideas apply to ladies. The programming although, the exercise programming might be not what most girls need in that. Like greater, leaner, stronger. There’s a big emphasis.
The higher physique as a result of it takes much more time for us guys to get the higher physique we would like than the decrease physique. And with ladies it’s normally the opposite method round. Their precedence is their decrease physique they usually can get an higher physique that they’re proud of quite a bit. Sooner than a decrease physique. And I’ve not written past thinner, leaner, stronger but, however I’ll, I positively will get to it.
I simply am chipping away in any respect the various issues that I’ve to do nowadays, however I do get. Girls reaching out pretty typically asking for that e book as a result of they wish to know what they need to do when thinner, leaner, stronger, is not producing the kind of outcomes that it as soon as was, and that’s inevitable as a result of.
As you get stronger, as you get extra muscular, as you grow to be a extra skilled weightlifter, you must work just a little bit more durable within the health club than you do with thinly or stronger to constantly proceed making progress. Some people who find themselves very. Excessive responders to weightlifting can in all probability simply observe skinny, leaner, stronger, and within the case of males, greater, leaner, stronger indefinitely, and get the precise physique they need and actually haven’t any cause to do anything different than simply eager to attempt different issues only for enjoyable, which is completely high-quality.
However for backside line outcomes, they may not want anything. However most individuals are going to search out that after in all probability two or three years of constantly following the. Leaner, stronger slash thinner, leaner, stronger methodology. Their progress goes to decelerate to a crawl. And there are some easy modifications they will make to get the needle transferring once more.
And that’s what past greater, Leaner, Stronger is all about. And what past Thinner, Leaner, stronger will. Be all about Shelby Bell asks In thinner, leaner, stronger. Do you recommend eight to 10 reps at about 70% of 1 rep max? Is there an issue with ladies doing the larger, leaner, stronger 4 to 6 with 85%, one rep max?
In idea, no. That’s high-quality. Girls can begin. With heavy weightlifting, similar to males can. Nonetheless, virtually talking, it doesn’t are likely to work nicely in my expertise, particularly with ladies who’re new to power coaching or resistance coaching as a result of ladies begin with quite a bit much less power than males do, they usually normally.
Discover it tough and even intimidating to begin with heavy units of fours and fives and sixes on a squat, on a deadlift, and on a bench press. For instance, I’ve heard from many ladies over time who needed to begin with dumbbells as a result of a forty five pound barbell was. Heavy. They may solely do a number of reps with a forty five pound barbell.
So they’d begin with dumbbells, perhaps 10 or 15 pound dumbbells, doing units of, say, eight to 10 reps, construct their power up with dumbbells after which transition over to the barbell bench press. In order that’s why I typically advocate that ladies begin with just a little bit. Weight one thing round eight, 10 reps per set, round 70 to 75% of 1 rep max.
That’s normally how these numbers correlate. After which simply work their method into heavier weightlifting in the event that they wish to do this. Some ladies don’t they usually like working within the eight 10 rep vary. Different ladies, like many males, discover it extra enjoyable to coach with heavier weights, in order that’s simply one thing to find for your self.
Ben Forehand asks, When ought to I cease reducing and begin lean bulking? I’ve no method of measuring physique fats proportion. Eh, let’s simply hold it easy for males. When you may clearly see your entire abs, it’s time to cease reducing, as a result of for those who hold going, you might be simply going to run into increasingly more of the unfavorable results related to weight-reduction plan, starvation, lethargy cravings, unhealthy temper, and And for girls, when you may clearly see muscle definition in your core, to not the extent that I simply described for males.
For males, that is full six pack. You actually are simply pinching pores and skin in your abdomen. For girls assume that, however just a little bit much less ripped. So there’s going to be. Clear definition in your core muscle groups, you’re gonna see some strains, however not ab vascularity. You’re not going to see ab veins, for instance.
Whereas a person begins to see that in all probability round 8% physique fats of their decrease stomach space. After which someplace round in all probability 5 or 6% is when veins will be seen all the way in which up their abs. I don’t advocate ladies. Ever getting that lean until they’re competing as a result of it’s not wholesome. Okay. Sea Hobbs asks Hamstrings in search of the simplest mass constructing workout routines.
All proper, let’s hold it easy. Romanian deadlift, barbell again squat, Bulgarian cut up squat, seated hamstring curl, and the glute. Ham Rays. Dan Y DB seven asks, How is your playlist? So superior, the inclusion of Marilyn Manson. I agree. After all, my exercise playlist actually does primarily based the Turkey. And for those who wanna test it out, head over to Muscle for all times.present/playlist.
I’m in pur to asks, Have you ever handled zits previously? Did you used to observe or do you at present observe a skincare routine? Yeah, I had pretty unhealthy zits for a number of years as a youngster. It began in all probability at 14 is the place I. Began to get pimples after which perhaps 15, 16, it was pretty unhealthy on like on the edges of my face principally.
After which it simply resolved itself perhaps round 18, 19, 20. However when it was unhealthy, I. Didn’t do something I ought to have. I ought to have appeared into medication in all probability as a result of it actually was a bummer. I’m not naturally a self-conscious, introverted kind of particular person, but it surely made me very self-conscious, particularly if I used to be actually damaged out and other people would stare.
And so after I see folks with pores and skin issues, I can empathize as a result of. The implication is that they’re soiled or they simply don’t deal with themselves. However that isn’t true in any respect, or no less than it isn’t essentially true. I suppose it might be true. There are some folks on the market perhaps who don’t even take showers and who roll in filth all day and have that pores and skin, however.
That’s typically not the case. It’s normally not brought on by life-style elements in any respect. It’s typically a hormonal factor, particularly with youthful folks. So anyway, now I’ve some scarring on each side of my face from the zits, and I’ve carried out a microneedling and PRP remedy or two, and that helped just a little bit for just a little, however the scoring on my face is just not unhealthy sufficient for me.
Care actually. And so I didn’t hassle going again for the microneedling in PRP therapies each six months or so, like they beneficial to attenuate the visibility of the scarring. I’d perhaps take into account doing a laser remedy if it have been secure and longer lasting. Possibly only a one and carried out, however I haven’t appeared into it once more as a result of I actually simply don’t care that a lot.
And as for my skincare routine, and I don’t actually have a lot of a routine, I wash my face with some face wash that my spouse likes from an organization, Willa, I feel W E L E D A. It’s like some foaming stuff. And I just lately began utilizing a number of skincare merchandise my spouse gave me, however I don’t know in the event that they actually do something.
Moisturizing, I suppose is sensible, however I’m doubtful about the remaining, particularly the advertising and marketing claims, and particularly coming from the complement world. All proper, transferring on to JD Mason. Eight. What number of midgets might you incapacitate in a UFC ring earlier than they overcame you? Sweetie, very first thing, don’t say the M phrase round me.
And second, don’t be fooled by their stature. As a result of these little guys and gals, they will weigh as much as 150 kilos and they’re completely positioned for headbutting the child balloons. John Chale asks, How a lot protein can your physique take directly? Realistically talking, as a lot as you truly wish to eat for males, let’s say 80 to 100 grams in a single sitting will be processed simply high-quality.
Possibly extra. If you’re a really huge particular person, perhaps much less if you’re. A really small particular person, however typically talking, that’s I feel an inexpensive vary for males and for girls, it’s in all probability no less than half of that. So 40 to 50 grams no less than, will be simply digested and absorbed in a single sitting. So once more, eat as a lot as you.
Need. I doubt you’re a man who likes to eat 150, 200 plus grams of protein in a single serving, or a gal who likes to eat half of that quantity. Josh Gonzalez, n y l. What’s up Josh asks. Is Legion growing a Monkeypox vaccine? No, however I actually wish to ensure that all people is aware of I help the present factor.
I feel we must always mandate monkey masks for all. I simply wish to be ruled more durable. Daddy. J Salom 12 asks, Do you straight practice the lateral head of triceps or simply the lengthy head? I wish to alternate between workout routines that emphasize the lengthy head, like a push down or a dip, and people who emphasize the smaller lateral and medial heads, just like the cranium crusher and overhead extension.
Most of your dimension although, goes to return from the lengthy. Keep in mind that Luke M 81 asks, Is it okay to get round half, 40% or so of every day protein consumption from protein powder? Yeah, that’s in all probability high-quality, however that’s about probably the most I’d personally advocate and personally. Eat. In any other case, your abdomen will in all probability begin to shriek at you and your poops will in all probability get messy.
And likewise keep in mind that many sources of protein are additionally good sources of different vitamin. So for those who eat two little complete meals protein, that may result in an insufficient consumption of sure vitamins. Makin Kaho asks Our squat footwear a superb funding for a power. Completely well worth the funding. I’d say for anybody who takes their coaching severely.
You don’t should be a power athlete or a power competitor. If you’re anyone who squats heavy weight each week, you’ll really feel extra steady. In squat footwear, and that’s in all probability going to assist your efficiency. I squat higher in squat footwear no doubt. Menage 24 asks, Is it essential to take important amino acids?
Complement if you’re taking protein shakes earlier than and after. Your exercises? No. Taking EASs isn’t crucial as long as you might be consuming sufficient protein. To make use of a easy analogy right here, taking EASs if you find yourself consuming sufficient protein is like watering your garden throughout a storm, and that additionally applies to BCAAs, and that, by the way in which, is why Legion, my sports activities vitamin firm doesn’t promote EASs or BCAAs, regardless that we get requested about them all the time.
There simply isn’t any cause to take these dietary supplements. I want there have been a superb cause. I’d take them myself. I’d promote them. I might make tens of millions of {dollars} a 12 months. Not personally, however Legion might make tens of millions of {dollars} a 12 months, might do tens of millions of {dollars} in gross sales simply if I might justify promoting BCAs and EAs.
Patrick Lavin asks, How do you personally preserve vitality all through the day, afternoon, espresso slash naps, et cetera? I’ve espresso within the morning, so it’s in all probability 4 or 5 photographs of espresso. 400 ish, three to 400 ish milligrams of caffeine. It’s onerous to know precisely as a result of the caffeine content material of espresso beans can range fairly a bit, however let’s simply name it 400 ish milligrams of caffeine.
And that’s it for my every day. Caffeine. I wish to have it simply early within the morning after which nothing else. And one of many causes for that’s I’m a lightweight sleeper as it’s, and if I’ve caffeine, actually anytime within the afternoon there’s a good likelihood that it will disrupt my sleep. And talking of sleep, for me, the important thing to having excessive vitality ranges all through the day is simply getting sufficient sleep.
And 10 years in the past I used to be in a position to, Six and a half, seven hours max. Most likely nearer to 6 and a half on common each day, and I did that for, I don’t know, 5 to 6 years, and I had nice vitality ranges on a regular basis. I might do no matter I wished within the health club. I might do no matter I wished with my weight-reduction plan. I might get tremendous lean.
I might have caffeine and yohi being at 7:00 PM and do fasted cardio and sleep completely high-quality. Really feel completely high-quality. However now that I’m not nearly as good of a sleeper, I get up wherever from in all probability one to 3 occasions per night time, typically to peace. Typically I simply get up, I can fall again asleep, however you lose just a little little bit of your sleep effectivity while you’re waking up.
Now I discover that I have to get round seven and a. Eight hours of excellent sleep each night time to really feel good. And that normally requires being in mattress for an additional hour, so eight and a half to perhaps even 9, 9 and a half hours to get that sleep. And now if I don’t get sufficient sleep, I actually really feel it. Whereas after I was youthful, typically I’d have a nasty night time’s sleep, and let’s say I solely slept 4 or 5 hours.
Mainly wouldn’t even discover it. Now, I merely couldn’t operate on 4 to 5 hours. I couldn’t do my every day work the way in which that I do it on 4 to 5 hours per sleep. An article that allow’s say would usually take me an hour to write down would. Most likely take three hours to write down. It’s that unhealthy. Nonetheless, what I’ve discovered is that if I don’t sleep sufficient, a nap can actually make an enormous distinction.
In truth, that’s the one method for me to really feel recent and snappy. I’ve to take a nap. And the nap that works for me is I set a timer for 45 to 60 minutes, and realistically, I’m solely asleep for in all probability 20 to max half-hour as a result of. It takes me just a little bit to go to sleep in the midst of the day. I can nap and I’m not an important napper.
I suppose I can’t simply cross out in 5 minutes, even when I’m feeling just a little bit drained. And so let’s say it takes wherever from 10 to twenty minutes to go to sleep after which I’m asleep for just a little bit after which I get up and normally can’t fall again asleep. However simply that 20 to half-hour of sleep makes an enormous distinction, a disproportionately huge distinction truly.
It’s stunning. And in order that’s what I. If I’ve a nasty night time of sleep, I normally will really feel okay within the morning. So I get by way of a few of my most vital work, proper then after I’m feeling good, after which come in all probability 12 o’clock or so, I’m not feeling so nice anymore. Take a nap. Now I’m feeling higher.
Go to the health club, proceed on with. Now, for those who don’t have 45 to 60 minutes to nap in the midst of the day, however you’ve gotten, let’s say 20 to half-hour, attempt it out. If you may get to sleep, even when it’s only for 15 to twenty minutes, it could possibly make an enormous distinction. Rago Coley asks if Devil, which isn’t Devil, not s a t a n, Devil, s e i t a n, if that may be a good supply of protein yeah, it’s not unhealthy.
So far as plant primarily based protein goes, tofu is fairly, fairly good as nicely. And in case you’re not conversant in Devil, it’s made out of wheat, gluten typically used as a meat substitute. And if we’re speaking muscle constructing, All sources of plant protein primarily based on all of the analysis I’ve checked out fall in need of animal derived protein.
So far as important amino acids go, that’s usually the case. Animal protein is generally extra considerable in important amino acids, and significantly in leucine, However even in instances the place the important amino acid profiles are matched and leucine is matched, animal protein does appear to supply extra muscle development.
Plant protein, however that doesn’t imply which you can’t get jacked with plant protein or that plant protein doesn’t help muscle constructing. It does, however I’d say if you’re making an attempt to get as jacked as potential, as shortly as potential, you wish to in all probability get most of your protein from animal sources. All proper, Ra KP 19 asks, Are you able to please reiterate your stance on intermittent fasting and the most effective legion dietary supplements to help?
Certain. So intermittent fasting is okay for those who prefer it. For most individuals, it’s simply skipping breakfast. In the event you wish to skip breakfast, if you’re not hungry within the mornings, for instance, and also you wish to eat fewer bigger meals, then it could possibly work nicely, However. It doesn’t normally work nicely for bulking, even for individuals who prefer it due to how a lot meals you must eat to efficiently bulk.
In order that’s gonna be someplace round 110% of your whole every day vitality expenditure on common. And that isn’t too tough at first, however after a few months, even for those who’re consuming 5, 6, 7 meals per day, it will get onerous. You actually do really feel such as you. Overfeeding your self. You’re pressure feeding your self, and particularly for those who don’t naturally have a big urge for food.
Even for those who do although folks with giant appetites discover a few months of bulking, they’re sick of consuming meals. And when you have a standard urge for food or you’ve gotten a decrease than regular urge for food that. Impact is much more extreme. And so then while you add intermittent fasting into the combination, now you must eat all that meals in simply, let’s say three meals per day.
And that makes it much more tough to eat. Sufficient meals. These meals can get nauseatingly giant, particularly the final meal of the day I’ve been there. Possibly I didn’t get to the purpose the place I used to be nauseous, however I clearly keep in mind the final time I actually lean bulked and my ultimate meal, it was like virtually a second dinner, was an enormous bowl of pasta, and I really like pasta.
That’s one in all my favourite. Deal with meals, so to talk, is a very good pasta. And even that I needed to pressure myself to eat it. I had completely no need to eat that meals. I used to be merely placing it down. And so far as reducing goes, if can work nicely, if once more, you aren’t hungry within the morning as a result of you then get to.
Bigger meals, fewer however bigger meals, and that may assist with starvation and cravings. However then again, if you’re typically hungry within the morning otherwise you similar to consuming breakfast, then IFF goes to make reducing more durable and it’s going to make lean bulking more durable and upkeep more durable. And plenty of the purported well being advantages and physique composition advantages and efficiency advantages.
Intermittent fasting are overblown and primarily based on cherry-picked analysis. Okay, So Sunny in all places asks till when is 4 to 6 reps viable for muscle constructing? 4 to 6 reps per set. And the rationale they’re asking it is because 4 to 6 reps is the main target of my greater, lean, Stronger program, which is my hottest e book and program.
That rep vary is all the time viable in idea, however not in apply. When the quantity necessities rise to, let’s say, 15 to twenty onerous units for a serious muscle group per week, so let’s say your decrease physique is lagging and also you now should work more durable than you do in your decrease physique and larger than or stronger, which has you doing?
12 or so onerous units to your decrease physique per week. Okay? It is advisable do 15 to 16 now. And for those who have been to attempt to do all of these units within the 4 to 6 rep vary, you’d simply put an excessive amount of stress in your physique, an excessive amount of stress in your joints, specifically, your danger of harm may go up. And subsequently, for that cause, and some different causes, it’s good to begin working in.
Rep ranges while you grow to be extra skilled as a weightlifter and you must work very onerous to proceed gaining muscle and power. And if you wish to be taught extra about that specifically, try my e book Past Greater Lean or Stronger, I clarify it intimately in that e book, Metal TP asks, What’s the golden imply slash ratio for muscle dimension proportions once more?
So that is the. Concept, and I feel that it’s extra proper than mistaken, but it surely’s a idea that males could make their physique extra engaging by enhancing their muscle proportions in keeping with a formulation generally known as the GR superb. And this states that your flex arms in calves needs to be two and a half occasions bigger than your non-dominant wrist.
Your shoulders needs to be 1.618 occasions bigger than your waist. Your chest needs to be six and a half occasions bigger than your wrist will be your non-dominant wrist as nicely. I don’t keep in mind if it must be that particular, however let’s simply say non-dominant wrist and your higher leg needs to be 1.7. 5 occasions bigger than your knee or the typical circumference of each of your knees.
And if you wish to be taught extra about this topic and mess around with a calculator, head over to legion athletics.com and seek for Splendid Male Physique and you’ll discover an article known as The right way to Construct the Mathematically. Male physique in keeping with science. Now, as for girls, sadly, I don’t know of any related knowledge factors for girls, just for males.
Thomas Colvin, 96 asks out of 100, how tousled is the world proper now? Within the context of historical past I’ll give us like a 20 out of 100. At the moment as a result of for all the honks of clown world, and there are such a lot of hos and so many new honks each day and louder honks, keep in mind that we nonetheless do have it so significantly better than any of our ancestors.
By a rustic mile there’s. No precise comparability between how we dwell now and the way our ancestors lived just some hundred years in the past. We nonetheless dwell in an absolute mattress of roses for now. Israel Levine asks, Why do you embrace how a lot BCAAs are in your method? Plus, for those who don’t imagine they’ve. Profit.
BCAAs themselves are essential. They’re important amino acids. Leucine is one in all them, and that’s the important amino acid most answerable for muscle development, for muscle protein synthesis, for kicking our physique’s muscle, constructing equipment into gear, so to talk. However BCA dietary supplements are ineffective.
In the event you’re consuming sufficient protein as a result of the protein offers greater than sufficient BCAAs. Now, as for why I name out how a lot BCAAs are in a serving of my weight plus protein and I do the identical factor for all of my protein powders, my casing protein powder, my plant protein powder that’s solely as a result of folks have been all the time asking about that, presumably to guage the standard of the load protein, which isn’t unhealthy in idea, however you must keep in mind that such claims will not be regulated.
Any authorities companies, so you may say no matter you need. Now, in my case, I again up my claims by sharing lab testing studies for not simply my protein powders, however all of my merchandise. So you recognize that you’re getting what I say you might be getting. But when an organization doesn’t share lab testing studies, you actually don’t know.
You’re trusting the. I hope you appreciated this episode. I hope you discovered it useful, and for those who did subscribe to the present as a result of it makes certain 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 just a little bit, which after all then makes it just a little bit extra simply discovered by different individuals who could prefer it simply as a lot as you.
And for those who didn’t like one thing about this episode or concerning the present normally, or when you have. Concepts or options or simply suggestions to share. Shoot me an e mail, mike muscle for all times.com, muscle f o r life.com and let me know what I might do higher or simply what your ideas are about perhaps what you’d wish 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.